When I was heading into college I was so excited to learn about how the body works, how your metabolism works, and how to exercise with proper form and prevent injuries. I was so determined to be the best trainer ever. So you mean, “I can meet with people, show them how to exercise and they will just follow and do what I say?” Boy was I totally wrong! What I didn’t learn right away was the psychology of health. I can have all the exercise science degrees in the , but if I didn’t learn how to transform the mind, I would never help one single person. Did you ever read a book or watch an infomercial on a new workout or diet plan and get all excited to finally get fit? You get all excited start real well for the first week (or even a month) but then trail off into your old habits. What are you doing wrong? How come you can’t stick to it? It’s absolutely because you let your mind take over and make the decision to stop. Your brain is what determines your actions from waking up in the morning to skipping the gym at the end of the day. When you are sitting in your car leaving work, you can either head to the gym (like you planned to) or you can head home. Does your car decide where you will go? Absolutely not! Your mind determines where the car will go. How do we change this? If you are excited to go to the gym, of course you will choose that. How do we get excited about it? First you have to enjoy the exercise program you do and second you have to love yourself enough to take care of your body. So next time you hop on the wagon to take that first fitness journey step, make sure you work on your mind. Surround yourself with like minded people, read lots of motivational books, and make sure your house reflects health from what is in your fridge to organization that will decrease stress levels.
Happy Hump Day!
I used to be a huge fan of little house on the prairie back in the day (ugh, I think I just aged myself!) If you have ever seen that show you realize how much physical labor was required back in the 1800s just to live. Let’s face it, unless you own a farm or build houses for a living, you need exercise! Our bodies are made to move, but with the advances in transportation and computer based jobs that cause us to sit for hours everyday they are not moving as much as required to keep us healthy. This is the reason fitness facilities exist, they didn’t need gyms back in those times because their lifestyle was very active. So if you are looking to increase your quality of life and keep your body in top shape for as long as possible, you must incorporate exercise somewhere somehow. Find something you enjoy and make this a daily habit to invest in your future self. Or you can sell your car, start a garden, or start hunting for your food instead 😉
What’s your reason for wanting to exercise and eat a healthy diet? In boot camp this past Friday I went around the class and ask each participant why they were there. Most were to look good, lose weight, or to feel better. All valid reasons but are they big enough to conquer your excuses and not quit? Some like the idea of feeling better and losing weight but never take that action to get there. Now those in my boot camp obviously were taking action towards their goal because they were there. CONTINUOUS action separates success and failure.
“Success seems to be connected with action. Successful people keep moving, they may make mistakes but they don’t quit.” Conrad Hilton
When you set a goal, you may take that first step and things will go smoothly for a while until you hit that first bump. At that moment do you quit or do you pick yourself up and keep going? We all hit those roadblocks. If you really want to achieve your goals make it a promise to yourself that you won’t quit when the times get tough. KEEP MOVING FORWARD.
In our 25 days of fitness today is day 9. My tip for the day is read a book. Why? There is no better way to change your thinking than to read a good motivational inspiring book. I just finished a book called Mind Gym yesterday by Gary Mack and David Casstevens. It was all about going into the mind of an athlete from the perspective of a sports psychologist. It talked about how this psychologist would look at certain situations of athletes and dissected how they think and how he was able to chage their mindset to translate into performing better in their sport. Our minds are a powerful thing and if we don’t work on controlling our thoughts it will travel into our everyday life and effect actions. This is why I love reading books. It helps me develop as a business owner as well as keeping my mind positive to help others in their fitness journey AND keep up with my own. Whatever your goal is, whatever you may struggle with in your journey, find a good book to educate you and maybe just to renew your mind. The most successful people in the world read a lot of books. Try it and see what it does to your mind 😉
When you start or change any exercise program, make sure to schedule in your rest and recovery days. I always tell my clients to listen to their bodies on a daily basis. Sometimes you may work so hard that you forget to figure this in. For any goal that you have, your recovery days are just as important. Depending on how long you have been exercising and your frequency will determine how much time you need to recover. During your programs it is a good thing to take every 3rd day off as a general rule. You can even schedule in active recovery weeks every 3 weeks. This would just be yoga, light runs, or just light workouts where you are still moving but not pushing yourself. Every 3 months it is ok to take a week off to give your body some quality rest time. If you have any of the symptoms below, it may be time to take a breather:
- prolonged muscle soreness
- lack of motivation
- lack of concentration
- tired all the time
- inability to challenge yourself in your workouts
- Unexplained weight gain
Make sure that you are also getting an adequate amount of sleep every night. There is no cut and dry amount of time for everyone in general, but if you find yourself exhausted mid afternoon everyday you may need more sleep.
Keep this balance in your routine and you will be able to enjoy your workouts so much more!
This past week was a very scary one for me and my family along with hundreds of thousands of Floridians. Hurricane Irma made it’s way over to our state and caused major disruption in our lives. Even though my husband prepared our house and the gym as much as he possibly can for a major hurricane, the fear of the unknown drove me to evacuate myself and the kids to GA until if was over. Amazingly, Irma took a turn around our lucky town and the eye wall of the storm (strongest part of the hurricane) avoided us entirely. Talk about the power of prayer!
When things like this happen, it puts so many parts of our lives in perspective. What we do when survival mode kicks in determines our priorities. There are 3 different types of people in life.
1. Those that take preparation when provided with the right tools who will do everything in their power to make the outcome the best as possible.
2. There are those who wait until the last minute and scramble to get things together, but most of the time fall short due to lost time.
3. And there are those that will do nothing, sit back and risk everything and chose to just deal with the aftermath when it comes.
Which one are you? Which one do you think will have the best outcome? We can’t guarantee each will, but your chances are a lot greater with #1. Are you doing something everyday to prepare your best future? This can be applied to your finances and physical health. Don’t wait until it is too late and you are scrambling to save yourself. Take action and know that every choice you make will lead to an outcome. It’s up to you what outcome you want to have.
We’ve all had those days where it can take any excuse and we are just neglecting that workout. There are so many things that can get in the way but it is totally up to you if your goals are important enough. Your body only responds to lifestyles. If you look back at your daily routine and it does not reflect a “fit” lifestyle, don’t expect your body to feel or look the part. I always say that you can tell how someone leads their life just by looking at them. Do they eat right, do they exercise on a regular basis, what kind of workout do they do, are they runners, do they powerlift? Typically you can tell, but they have to be a “regular” at their craft. It has to be who they are. Everyone has peaks and valleys in their lives but those who are consistent on a yearly (not only monthly) basis are the one’s that end up reaping the benefits. 30 day challenges are great to do, but don’t stop there. Let that be a stepping stone to get you started on something that will last a lifetime. Enjoy your workouts, enjoy your healthy food, and make it who you are.
Did you ever have a close friend or even an acquaintance have a complete life change for the better. Did it inspire you in anyway to make some changes in your own life? The power of testimonials is incredible and most of those that complete those changes have no idea how many people they have affected around them. It takes so much energy and time to make habit changes that you may fail to notice those who are watching you. I can’t tell you how many of my clients have inspired me to become a better trainer. Those around me have certainly shaped my career and personal life as well. Surround yourself with positive friends that are constantly trying to improve. And on the flip side, just know that those around you may need to see your changes to have the strength to create their own. Making things look possible is why people start in the first place. There are so many individuals that tell me they are afraid of starting my boot camps because they don’t think they would be able to do it. Once they see the other beginners in the class just simply doing what they can, they someone realize “Maybe I can do this.” We all have to start somewhere and don’t get overwhelmed with how far the journey is. Be that inspiration that others need, go ahead and make those personal changes to not only help yourself, but help a large number of spectators around you. Now that is powerful!
Have you ever tried to help someone and they just keep giving you excuses on why something is not working for them? You try to give them suggestions and every direction you seem to go they have an answer for you. My job is to help my clients achieve a healthy lifestyle. Help them make better decisions and ultimately arriving at their goals. There are so many desired goals in life that are really wanted by all of us. Lets face it, we all would not turn down a chance to have the perfect fit body, a few million dollars in the bank, the ability to travel whenever we would like, and the perfect relationship to top it off. Everyone one of these goals requires dedication and sacrifice. Are we willing to sacrifice the things that we enjoy for the things that we desire? If those goals are not important enough to you, your immediate desires will prevent you from ever getting there.
If you really want something (and have realized this however many years you have been trying to get there), you MUST drop every excuse that comes in your way. You must build up the desire strong enough so that excuses don’t even enter your mind. Where there is a will, there is a way. If you want something bad enough you will work on it every second of the day until it is done. Most of the time it is not going to be pretty, fun, or exciting but your journey is not your goal.
In a world where instant gratification is what we are accustomed to, realize that you are going to have to be uncomfortable for a little while. The ultimate goal will be well worth your persistent effort. Kick your excuses to the curb and keep going, you got this!
We have all been there at the peak of our decisions. We are all excited and motivated to start working out and eating healthy. Week one we roll into our workout with this new found determination that helps us get out of bed. After week one we are super sore, but still plugging through because you have been challenged (and you refuse to back down and look like a punk). Halfway through your 30 day challenge, you start hearing voices in your head….
“you deserve a break, you have worked so hard these past two weeks.”
“You’ve already missed Monday, so just start over next week.”
“You didn’t have time to get to the grocery store this weekend so just eat what you have in the house and you can get all the fruits and veggies tomorrow.”
Did you know all these “excuses” push your goals back further and further away? I know it is hard to change your habits because it takes consistency. It also requires you to think (or rewire your thinking). We typically have a pattern of the way we do things everyday. Changing habits require us to change our patterns. It takes practice, but it can be done. It starts with your brain. If we “assume” that exercise is part of our everyday routine than it will get done. If you give yourself the option, it most likely will be brushed off to the side because it messes with your “routine”.
Think of your new way of living like road construction. It is a lot of work initially to construct, but once the road is paved it is so much easier to get to where you are going. Lifestyle change is the “construction” process. Stick through it and put the work in initially to create and easy journey when it is finished. Know that the construction phase will be hard, expect it, push through it, and make it to the finish. Roadblocks will come (no pun intended) but expect those and keep your eyes on the prize. You got this!
Happy Hump Day!