Americans alone spend upwards of $60 billion trying to lose weight on purchasing products products and joining weight loss programs. Do they really need these products and programs? Losing weight is a highly desired goal for most people. Thus the reason for the most popular new years resolution. The consumer industry will take advantage of this (supply and demand) and push these products and programs that promise to get you the dream body you have always wanted. The bottom line is you don’t have to spend a lot of money at all to get on the right track to a healthy lifestyle. I’m always so blown away by everyone trying to work around what ultimately is the only way to ultimate health. The old fashioned diet and exercise. If we eat what we should be eating in the first place (fruits, vegetables and lean protein sources) we can solve many of our issues right now. There are so many processed products out there claiming to be food (even health food!) that we waste so much money. Let’s go back to the basics, eat real food, move everyday, and find a healthy balance again. The biggest motivation we have to do this for ourselves is our children. It is crucial that they develop these healthy habits early. If not, we all know what happens. They will get sucked into feeding this money hungry industry. Change your buying habits and support your local farmers who work real hard to grow the food that can counteract many of these diseases we are dying from. We have the power to change one family at a time!
Happy Hump Day!
Isn’t it true that the more time spent on something the more it grows? If you spend more time at your job, you will become more successful. If you spend more time with your kids, your relationship will grow deeper. If you spend more time at the gym, your fitness goals will be met. But how much is too much? Time is something we can never get back. If we spend too much time on one thing, other things will get neglected. As much as I love to exercise my biggest challenge is managing my time so that time does’t go by and I regret not spending more time in other areas.
When you are managing your schedule, make sure that you are writing down what is important to you and then spending the proper time on each. It’s like tending to a garden. If you focus all your time and attention on the tomatoes that is all you will get in the end. In our world today with social media, world issues, and money driven lifestyles it is easy to get caught up in any and waste so much precious time. My focus for you (and myself) today is take a step outside your everyday and see where your time is going. What is important to you? Are you giving those priorities each proper attention to make a difference?
So when I started my fitness career, my goal was to help others get in shape. Simple enough right? I meet with my clients on a weekly basis and they workout with me, change their eating habits, and voila…success! Well, I quickly learned that it is not so simple. I had to get inside their heads, find out what their mental blocks were and help them break through them. Now that I look back on it, a degree in psychology would have helped me so much better. My determination to change lives is my ultimate calling, it’s what I live to do and find joy in. And I can’t just do that in the gym providing the workouts. I love to read, so I researched a book that deals with conquering the mind. On Amazon I stumbled upon a book called “Can’t Hurt Me” written by David Goggins. Goggin’s wrote a documentary on his journey of becoming a Navy Seal after a childhood of verbal and physical abuse. He set out to prove that the mind is stronger than we think. According to him, we only tap into 40% or less of our full potential because of the mind barriers we let get in our way. We all get to a certain point where excuses and “pain” prevent us from achieving our goals. Although, he pushes his body beyond the point where I’d recommend my clients safely going, he set’s out to prove a point. We are so much more capable of what we “think” we are. He pushed beyond his mental barriers and achieves some pretty amazing accomplishments that most of us would look at as impossible. One thing I love from his book is that he talks about how important it is to achieve little accomplishments. When you have a lot of weight to lose or feel it is such a large goal it becomes overwhelming and impossible to reach that goal if you look at the big picture. This goal is not going to be done in a few days, weeks, months, or possibly years. But the best way to get there is to achieve smaller accomplishments along the way. If you want to go run a marathon but you have never run a 5k before it may seem like a stretch. But once you run that 5k the 10k doesn’t seem as bad…then the half marathon etc. It is human nature to take steps and be fed by accomplishments. When we achieve one thing it makes us feel amazing and will carry us to our next challenge. So when you look at your fitness goals, don’t get overwhelmed if you have a long way to go. Don’t let your mind talk you out of reaching your potential. It’s a powerful thing and can definitely keep holding you back if you don’t control it. Instead of achieving only 40% of what you can do reach for that 70%. Push your limits and be proud of yourself for achieving some amazing things you never though possible because you allowed your mind to hold you hostage. ~Carrie
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 😉
We all have started something before just to realize it takes more effort than we are willing to put forth. You have to think back at those times and ask yourself…”Did I really want that goal? Do I wish today that I had kept going? Where would I be today if I didn’t give up?” I’m a firm believer in you are where you are because of what you do daily. If we wanted to earn a million dollars, most of us could not achieve that in a day, week, or even just one year. It would take a well thought out plan and consistent effort. This goes the same for fitness. Most people who start a fitness program quit within the first month. And this is before they even become consistent with it. Being in the fitness industry for over 20 years, I’ve seen the pattern over and over. Members will join a gym or program, sprinkle in 2-3 workouts per week for the first two weeks and trail off to 1x per week until they just don’t come eventually. This is the “average” pattern that I have noticed. This is the exact reason that I opened a private studio. I wanted to keep track of everyone that was coming and reach out to those who I notice are trailing off to reel them back in. It is too easy to sleep in or go home after work instead of to the gym. It’s easy to slip back into old “comfortable” habits. Why? Because it is “comfortable”. Can you be comfortable in a new fit lifestyle? Of course you can! But you have to be uncomfortable during the transition time for this to happen. This is why no one likes change. It is not fun to do and can be extremely uncomfortable. This is why challenges are so great. We can forsee a month, 6 weeks, or 90 days to keep us going during this time so we can reach the other end. Once you finally get a routine down, you will be comfortable again. Imagine getting to that point? How exciting will that be when you change to the new “normal”!
In our everyday lives we get so busy and stressed day to day that exercise, something that is supposed to help us destress, actually becomes a stressor. Ugh! How does that even work? Our bodies require to repair in order to get stronger and perform the tasks we are asked to do on a regular basis. If you are at the point where soreness just takes over and it becomes and everyday thing, you may be experiencing burnout. At the studio here I have now scheduled a recovery week into our program every 10 weeks. Only because no one will rest until I tell them to but the most important part of recovery is “active” rest. This is where you still move, but at a lower intensity than what you are used to. This is a great time to take a few yoga classes, get a massage, and re-evaluate what you are eating.
This time frame allows me to breathe and not stress about working hard in all of your workout sessions. Just enjoy the moment and move. It allows you to take a look at your diet and realize what you are missing as well as what food you are eating that is not benefiting you. When I detox, I take out all animal products, gluten, sugar, alcohol, and coffee. This allows my body to reset and I can get back to the basics of what I need to be healthy. So don’t forget about this important time frame. You deserve it!
So I got out for a run on Saturday and it was terrible. I had no endurance to keep going so I ended up doing sprints the second half so my time wasn’t terrible. What caused that? It could have been the fact I hadn’t run more than once a week the last few weeks. I have a race coming up in March so I have to get going with my running again. Even though I have still been exercising it is still important that I train for what I am doing. So whatever your goal is, make sure you are participating in “sport specific training”. Also, my diet was not as regimented on Saturday as it usually is so this has a direct effect (especially in endurance events). Exercise is a great excuse to eat healthy. If you want to get through your workout better, make sure you nutrition supports your activities. Don’t eat too much before your workouts and make sure you have some quick absorbing carbs prior (I like an orange or banana about 30-60 minutes before my workout).
Happy Monday! Have a great workout today.
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.
Winter is one of the most unmotivated seasons every year for so many reasons. Did you ever feel like you were in this funk and wonder what the heck can you do to push out? It happens so much during this time of year. The holidays kick if off with family in town, traveling, and indulgent foods that throw a wrench in your meal-planning. When you are not eating right, you will not be motivated to exercise so that gets out of control. Also, it gets cold and you don’t want to get out of bed. The flu is also going around! I myself came down with a head cold starting last Tuesday and finally breaking yesterday. I had no energy and could not breathe. In those instances make sure to listen to your body and get the appropriate amount of rest to help you bounce back sooner. When you start to exercise, start back slowly and don’t get frustrated when little things seem difficult. It may take you a few weeks to get back to the intensity you were before. The important thing is that you return as soon as you can. The longer you wait the harder it will be to return. Remember you are creating a lifestyle so it has to be part of who you are (not when you just feel like it). So if you feel like that funk has hit you hard, get back up, start slow, and pull yourself out to get that momentum rolling again. Your health is that important to you, you got this!
“I didn’t come this far, only to come this far.”