Over the weekend I was talking with a colleague of mine about the importance of your environment and the huge role it plays in your lifestyle. Let’s face it, we spend a large majority of our day at work. Who do you work with? Are your hours reasonable? Does your office take priority over exercise often? How often are treats brought into your office? Does your boss or manager see the benefit of regular exercise for his/her employees? If you look around and you don’t feel that you are supported in your everyday environment? It is going to be so much harder to change over your habits without a super strong willpower.
Most of the largest companies in the world like GE, Mayo Clinic, Twitter, Google, all help promote wellness within their company and it shows with their retention rate and overall positive vibes to keep everyone happy.
Take a look at your surroundings and be sure to set yourself (and your office environment) up for success. If you see things that are not promoting health and wellness, create change by starting the initiative yourself or talking to management on ideas you can do to help create a healthier work environment for everyone.
As us about our #getfitportcharlotte program. That’s exactly our focus here at Elite, to help our community take steps towards a healthier community.
As I’m sitting at my desk going over all my clients accounts in my online training I’m realizing one difference between those who are successful with keeping a routine and those who are struggling with regular exercise.
For me, exercise every week is pretty much the same, I know when and where and what my workout will be. It’s always the same for me and I have a back up if my kids have a game or something interrupts my schedule. If someone were to ask me when I’m working out this week, I can give you the times and days for the entire week.
So the mistake I am seeing with establishing a fitness routine is that most are just holding on to them and hoping they find a free 30-60 minutes in their schedule to squeeze one in. Before they know it, it is Saturday and they only were able to get one workout in. In order to be successful or see any physical changes, you must establish a routine of at least 4 days of exercise per week. That means scheduling them like we do work, school classes, or meeting with your accountant to get your taxes done.
So don’t go into your fitness routine with a blind eye, schedule those workouts, check them off as you go, and finally see those results you have been looking for!
Finding a fitness program can be daunting, especially when you have tried so many programs and you just don’t seem to stick into your routine. It is so important that we find something we love to do or make what you are doing more enjoyable. For me, I love running outside because it helps me decompress from the day. But, if I have some motivating music mixes to go along with it. I also make sure I’m doing intervals because for me it makes it more enjoyable. I enjoy lifting weights, but I have to see progress so I keep track of everything I do so that I am challenging myself. But you won’t find me forcing myself to do a workout video. That kind of workout just does not motivate me. But others may love it.
If you don’t like a certain style of clothes, you won’t give up wearing them right? There are so many ways to stay active and I believe we all have our own fitness personalities. Some like to workout in groups, or with a partner, and others like to workout on their own. Maybe you enjoy being in a gym or maybe in the comfort of your own home. Spin classes, zumba, boot camps, online fitness programs….. Whatever it is, I’m positive you can find something that you can enjoy doing. The most important this is that you find that something and don’t give up on exercise because you think you just don’t like it. Don’t let too much time go by without exercise. It can affect your health in so many ways. Stay active in some way at all times. My challenge for you this week is to find some kind of physical activity that you like. You got this!
Happy Motivation Monday!
Well 2019 is coming to a close and as always, went by super fast! Did you reach all your goals you set to accomplish for this year? Of course, with a new year upon us there is something magical that happens in the air and we are always so motivated to make change happen. What is it that makes us feel this way? A new year means a new beginning. It’s the same way we feel better about setting goals for the next day or even on a Monday as it’s a new week. There is just something special about that fresh start.
So why can’t we do that with each second or minute of our day? Stop pushing things off to the next day, week or year. We need to make those changes every minute of everyday. January 1st is not anything more special than December 30. And starting now means you are that much closer than your goal. There are way too many push off’s that eventually add to more days than you may have even worked on your goal right? And we really have no good reason we push off these goals other than the fact that we are lazy (yep I said it, I’ve been there too).
Change that mentality and work on YOU every minute of everyday.
It was 2003 and I’d never run any kind of race before. I was doing my internship to finish up my degree and thought it would be fun to join everyone else in the gym in this “Main Street Mile”. It was only 1 mile so what do I have to train for? The day of the race they placed us in chorales based on speed. I’m fast, I knew I could run at a good pace so I made my way to the front. MAJOR mistake! The gun went off and we all started to run. I of course wanted to keep up so I started FAST. Well, by 1/4 miles into the run I was gassed. Everyone started to pass me real quick and I had to talk my way through the rest of the race. I had no idea a mile felt that long when you sprinted the first 1/4. I did complete the race in 7:24 but it took me the entire rest of the day to recover. And I probably could have done so much better if I knew to pace myself.
How many times have you busted your butt to complete something, then looked back and realized there was an easier way? Clearly, the least I should have done was practice running one mile properly. I think we all underestimate the importance of preparing ourselves for the tasks we have ahead. We need to prepare mentally and physically. How can we do this? We have to establish a plan. I could have easily asked a seasoned runner their advice on what I should have done to complete that mile (comfortably…) Don’t let you ego get in the way of asking someone for help. It will help you get through the task so much better and more prepared so you don’t end up killing yourself to get it done. So whether it is a fitness goal, nutrition goal, occupational goal, etc seek out someone who has completed that particular task before or a professional in the industry. You may learn quite a few things from their experiences that will save you time, money, or just physical stress.
Exercise we all know if so good for us, but if we are constantly changing our routine on a daily/weekly basis we could be doing our body more harm than good. It is important to allow our muscles and systems in our bodies to adapt so we can get stronger, increase our endurance, and stay flexible. The biggest mistake most make is just winging it and not allowing your body to adapt to any routine. One week you do 2 bootcamp classes, the next week you run 10 miles, the following week you incorporate a yoga class etc. one bootcamp and a zumba class. Unfortunately this will not help your body adapt in any way thus you will not see the results you are looking for. Routine is one of the most important things when trying to reach your goals. We must stay focused and consistent. Do you like weight lifting, running, swimming, yoga etc?? All those activities are great and can be incorporated in any routine, but it takes balance to do this.
The way we piece together our routine is important too. We base this on our ultimate goals and we only adjust as our goals change. Whenever I work with athletes, I adjust their program based on whether they are in season or out of season. This is so important as not to hinder their performance when they are playing.
Do you have a routine established and actively in place? If you need help with how to do this, reach out to a qualified fitness professional and they will be able to give you a proper fitness assessment and help you put in place a routine that will get you to your goal.
As I sit and design these 5am workouts starting on May 22nd thoughts are running through my head about everyone that has heard about our new program. Some are super excited and others look at me and say “you are crazy to wake up that early!”
Let’s get real, those of us with kids and job responsibilities know what happens after work. Nothing is consistent. Sometimes you have practices to bring the kids too and sometimes you have a networking event. Other times you have company that is visiting who requires your attention. When you think of these things, a 5 am workout is the only thing that wouldn’t get interrupted by all of these things. If you don’t have time, make it! Create an uninterrupted hour in your day to complete your workout. If exercising after work has worked for you and been consistent there is no need to change your routine, but if you are one of those who struggles with consistency the early morning time may be the only option for you. We all need to exercise, we know it is god for us. Does it take discipline? Of course, but it can be done and you may find that it is something you should have tried a long time ago.
When I worked at large gyms in the past, there would be so many people waiting at the door before we opened. Now that I have kids and more responsibilities, I realize why. If you struggle with a consistent schedule, take a look at your priorities and see where you can fit this important puzzle piece in.
As I sit here and try to think about my blog for the day a question pops in my head. “What does it take to get real results?” If I were to sum up success I would only use two words ACTION and REPETITION. Motivation is the initial start to action. Some of us get stuck with the running engine but do not actually put the car in drive and go. Think of your goals as a destination you are heading to. Initially you are excited to get there, but you know it’s a long drive. You aren’t going to arrive with excitement only. You have to actually put your car in motion and drive one mile at a time until you arrive. Some will just start their cars, some will put it in drive and go halfway and quit, and those who end up successful are those that drive the entire route (you may get stuck in traffic, end up with a flat tire, or run out of gas). Whatever happens, the successful person keeps fixing whatever goes wrong along the way and keeps going.
So whatever goals you have, know that there will be challenges and roadblocks but whatever happens just readjust and keep driving! Don’t do something a few times and get frustrated. Stop quitting and restarting over and over again (this take so much more effort!). Stay consistent and know it’s about repetition. Do it until you stop thinking about it. Your destination is worth the effort, otherwise you would never had desired it in the first place.