Tuesday

Trying something new

With January approaching, we reflect on what has happened during the year as well as look ahead to the new year approaching.  As you reflect, think about what your highlights were this year.....what you can celebrate.....what personal or professional goals you met.  Then, think about what you didn't get around to doing yet.....what goals you still need to work on.  We all have both sides.

Looking ahead at the next year, what do you want to accomplish?  What do you want to TRY?  It is so much fun to inject new experiences into your life, whether it be with your family/friends or personally.

I tried several new things this year that I'm happy about, most of them fitness related:
-First was running two 5k runs this summer....not because I like to run, but to help others reach their goals; my daughter and a client.  What a sense of accomplishment for all of us!
-Secondly, I tried the local rock climbing gym twice and can't wait to go back!  That is a great, adventurous workout!  (I roped some clients into doing this once and my kids too!)
-I've taken yoga more to benefit my flexibility and peace of mind.
-This week, I got to take a Pole Dancing class as part of our staff Christmas party at the studio where I teach and rent training space. WOW!!!  I would do that again!  It was so fun and a great workout!

I haven't decided what new things I want to venture into in 2014 personally.  (I'm thinking about boxing class!?!)  Maybe more of what I just listed and also getting my family into fun fitness things that we can do together.  Professionally, I will be adding nutrition coaching to my business and leading more outdoor workouts in the community!

So, what will YOU do?  What do YOU want? Write it down.  Get specific.  Pick a goal or something to try and set a timeline and how you will achieve it.  Then, go get it!  Make it an "All Year" Resolution!

Sunday

"Being good"

With Christmas so close, it's inevitable that people bring treats to work to share.  Not just one treat, TRAYS of treats.....candy, cookies, bars, breads, you name it.  We love each other with food.  We are proud to share what we've slaved over in the kitchen.  Christmas goodies can simulate traditions that we grew up with and recipes that have been passed forward.  Heck, I even bring plates of goodies to neighbors, not really considering if they want it or not.

I was having this very conversation with a client that other day and we were talking strategy for handling all of this temptation at work.  Imagine having big trays of treats sitting all around you within arms reach all day long.  What would you do??  Her response was not out of the norm when I asked her what her plan was; "I'll try and be good."  I asked her what "being good" looked like to her.  It was hard to answer that.  What does "being good" look like?  Does it mean putting space between you and the treats and avoiding them all together?  Could it be having just one cookie each day?  Taking a nibble of several kinds of treats?  How about trying a little bit and then making sure that you get up and move more during the work day, like taking a walk and climbing stairs over lunch?

I would define "being good" as making sure you are not sabotaging your goals for the sake of cookies.  Real life means enjoying some things that you only get once a year, but not diving into the treat tray head first and then reversing the hard work you've put in the past months.  "Being good" means if you have a few too many treats, the next time you eat that day is back on track with nutritional food and also means getting to the gym routinely.

Get FIT. Be FIT. Stay FIT.....through this Christmas season.

It's hard to do it all.....

Life is a juggling act.  We are working on so many things each day that it can be overwhelming!  When we try to do too much at once, what do we really end up getting done in the end?  And what you DO get done- is it done to the level it should be or did you rush through it to get to the next thing on the list?

This translates easily to your health and fitness journey.  There are the two main parts to this-- exercise and nutrition.  In my experience, it is difficult to put your maximum energy and attention into both of these areas at the same time all the time.  At least for me, if I'm putting my max effort into my workouts almost every day of the week, the nutrition is still good, but not my full focus.  I falter here and there.  On the flip side, if my full focus is on everything I put in my mouth, my workouts are still good, but I can always do better.  There have been short spans of time where I felt harmony between the two, but it was hard to sustain that level for the long term.  It's a cycle.

I guess it's something to work on, but we're all just human and there's only so much we can do.  We are not machines.  The point being-  ease up on trying to change everything at once.  It won't work and then you'll just get frustrated or feel mediocre at what you did accomplish.  I want you to ask yourself, "What will I work on this month?"  Work on changes a little at a time and if you falter, forgive yourself and move forward.  

It's hard to do it all.

Saturday

Plan B- Holiday Recommendations


"It doesn't matter so much what you eat between Thanksgiving and Christmas as much as what you eat between New Year's and Christmas."  Have you heard this one before?

So, you've decided to make healthy changes in your life....you are out and moving every day, starting a new fitness routine, trying new recipes instead of eating out all the time, etc.  Through this holiday season, does it cross your mind that it's hard to keep up with your planning when people are bringing goodies to work or you are at other people's houses and at the mercy of their menu plan?  It's easy to put your new lifestyle "on hold" until the new year starts because it seems easier, right?  

Don't do that.  This is where "PLAN B" comes in.  Take out your calendar and write on there all of the parties or social things coming up.  Ask ahead of time what will be served.  If you are bringing something to the party/gathering, make it something that fits with what you've been doing.  You don't have to announce that it's a healthier version or healthy-anything, just set it on the table and wait for compliments on how good it is!  If you aren't bringing anything and are worried about the menu, eat ahead of time and just drink at the party or have a taste.  Again, you don't have to announce your plan, just go with it.  Focus on the social aspect of spending time with your co-workers/friends/loved ones.

What about the goodies?  You could remove yourself physically.  If you choose to participate, I'd pick the most special goodie off the tray and enjoy it.  Choose something that you only get this time of year, savor it (ONE!) and move on.  We all know that sometimes food = tradition and the celebration wouldn't seem the same without it.  

Exercise during these busy weeks.  Christmas shopping is active, but shouldn't replace a purposeful workout.  You will feel so good if you continue your fitness routine all December long....especially between parties and family gatherings.  Look at your calendar and get your workouts penciled in.  

Plan B = a healthy, successful ending to 2013.  "On Hold" = having to start over again.  Either way, keep going no matter what season it is!

Monday

Fitness at (ALMOST) 40

I recently turned 39.  That's right, the last year in my 30s!  Life passes by so quickly.  For a long time, I believed that by the time I reached this point, (almost mid-life) physically, it would all "be over."  You hear all the time about hitting 40 and that's it-- no metabolism, big time weight gain, destined for the body you never wanted to have and frustration to go with it.

I now personally know that it's a bunch of nonsense.  Sure, your body feels the effects of time and age, but there is no reason to give up on yourself.  My secret weapon to a fit body at this point really isn't a secret:  it's strength training.  This is imperative for all ages, young and old.  Strength training will keep your muscles, joints, and bones strong, help with optimal movement, and raise your metabolism.  If you do nothing, or JUST cardio activity, you will lose your muscle with age, gain fat, and have a flat metabolism.  No thank you!

Can you be as intense in your workouts in a 40 year old body as a 20 year old body?  It won't be the same, but you can push yourself and your abilities at any point.  Be careful not to slip into the "all or nothing" mentality, but find the right intensity for you.

There is hope.  It's never too late to start strength training.  Your aging body will respond positively and lead to a snowball effect of feeling better, stronger, clothes fitting better, etc.  If you don't know what to do to get started, find some guidance....a trainer, a book, a class, etc.  

Get FIT. Be FIT. Stay FIT......at any age.

Saturday

If you don't have anything nice to say...

Don't say anything at all.  Isn't that how we all learned it?  (I feel like I'm telling my kids this all the time!)  I want to talk about how we talk to ourselves more than how we talk to others.  What is your internal dialogue like?  What do you say to yourself when you look in the mirror or get dressed in the morning?  How about when you see yourself in a picture?

We are our own worst critics.  We love to hate on ourselves, especially when we don't feel good about ourselves.  I think there is even one step further than being down on yourself, and that is not caring anymore.  At that point, you just let go of trying to make improvements and that is a dark place to be.

So, how do you change the way to talk to yourself?  How do you stop from muttering negative comments as jokes when others are around?  Or, how do you keep from joining in when in a group of people (primarily females on this one!) that are all bashing themselves or others?  

I think instead of "don't say anything at all," we should all practice positive affirmations.  This takes a lot more effort, I know.  I remember a point in my life when I looked in the mirror and thought, "Gross," about certain areas of my body.  It's a place I never want to go back to.  I didn't deserve to treat myself that way.

Celebrate what you DO like about yourself.  I've said it before, but use what you want to change about your body or even your attitude/mindset as fuel to move forward toward your goals.  Turn, "My butt looks so big in these jeans!" into, "I can't wait to get into the next size down....I'm going to work hard to get there!"  Or, "My favorite thing about myself is...."    If it's a rough day, then just acknowledge that it is and move on without the bashing.

Overhauling your mindset is just as hard if not harder than overhauling your body.  We spend years developing negative dialogue just like we do forming poor eating habits.  It takes a lot of time to unwind that.  Ultimately, you have to decide what you want and how bad you want it.  When it gets hard, you have to talk yourself through it in a good way.  Be encouraging to yourself and others.  "I CAN do this" and "I AM worth it" are a good start.

If you don't have anything nice to say, then change it.

Sunday

Feast or Famine

It's "feast season" now.  Two big holidays are coming up that revolve around food and the traditions of food-- Thanksgiving and Christmas.  Don't forget all the work/family/friend holiday parties in between the two!  

The following was excerpted from the In Practice blog on Boston.com. and an article called "The Stuffing"-

" ’Tis the season when we’ll see countless articles about holiday weight gain. It’s commonly believed that Americans gain, on average, 5-10 pounds between Thanksgiving and New Year’s. It turns out that the average gain is closer to 1 pound — but that, according to a study, is a pound you never lose."

After a few decades if you don't work to counteract it, that annual pound becomes . . . obesity.  We all know it-- we eat too much this time of year.  We FEAST!  Feasting obviously leads to gaining weight.

Then, usually January 1, many swear to themselves that it will all change and they have to "get to work."  The pendulum swings to the other side and what happens-- FAMINE.  One will try to cut too much out of their daily intake and not eat enough.  Your body needs a certain amount of nutrients just to function properly and stay alive!  If you don't eat enough, not only are you hungry, (which leads to bingeing and feasting and starting over) but your body is going haywire because you aren't taking in enough nutrients to allow it to thrive and make energy.  Your metabolism goes CLUNK!

I'm learning a lot about nutrition since I'm studying to be a nutrition coach through Precision Nutrition.  You have to find that "sweet spot" or "just right range" of dietary intake to lose weight if you need to, yet have sufficient nutrients.  Or if you need to gain weight, it's important to learn what to eat and when with appropriate results without stuffing your face all day with unhealthy foods.

How do you know if you are right between feast or famine with how much you are eating?  I've learned a neat way to just use your hand as a visual from Precision Nutrition.  Next time you load your plate, put a palm-sized portion of protein on there (2 for men).  You should have 1-2 fist sized servings of veggies.  Include 1-2 finger sized portions of healthy fats (nuts, seeds, avocado, etc).  Lastly, one cupped palm of grains.  I love this-- your hands are always with you, so it's easy to do this!

It's helpful to many to eat every 3 hours or so to keep from getting so hungry that you eat the first thing you see or stop at the first drive through alongside the road.  If you are hungry after 3 hours, you've eaten just the right amount at your last meal.  Not hungry yet?  You may have overeaten at your last meal.

Be mindful.  Start working on your goals now, before the holidays.  Think of how it will feel to have a head start before the New Year!

Monday

I'm not perfect


Personal trainers are people too.  Normal people just like everyone else when it comes to having struggles with things like motivation, temptation, physical limitation, and just plain having "rough days."  Sure, we show people how to lead healthier, more physically active lives.  We hold people accountable and serve as a guide.  At the end of the day, a trainer has to hold themselves accountable as well.  It's a big job....it's a great job!

This is on my mind right now because I've had a few days lately where I've struggled.  Struggled with some emotional things in my personal life, struggled with tempting food in the house (that I didn't want here), struggled to advance forward in workouts due to injury.  The easy way out would have been just to skip a workout or bury my head in a bag of chocolate.  But, as a personal trainer, I feel a certain amount of pressure to "have it all together."  To have all the answers.  Even more, to be on my game and also look the role that I serve ALL the time.  Talk about a load on my shoulders.

So, in my rough days, what do I do?  How am I different from anyone else?  Well, I'm not that different.  I've waded through YEARS of "one step forward, two steps back" and realize that I just need to do what I have to in order to keep moving forward.  It's called grit and persistence...and the fact that I know what it feels like to be fat and I never want to feel (or look) that way again.   I've yo-yo'd enough to know what works and what doesn't.  I found my inner strength and rely on it during those "rough days."

Will I eat treats sometimes or occasionally miss a workout?  Sure.  That's life.  Will I let food control me or stop working out completely even when the going gets tough?  No way.  I'm a normal, average, real person-- but one that will guide myself and my clients toward success.

Wednesday

Candy Crush


There's candy in my house right now.  I'm sure there is candy in everyone's house right now with Halloween coming next week!  Well, I did not buy this candy....usually, my policy is to buy Halloween candy the day of Halloween.  Then, it's not in the house, it's not calling my name.  On top of that, I try and buy candy that I don't want to eat anyway.  Less temptation that way.

Halloween is the season opener for "big eating season."  We know it-- Thanksgiving is next month, then Christmas.  Big meals, big batches of cookies and other goodies coming our way not only at home, but at the family homes we visit during the holiday season AND at work with holiday parties.  It's coming......are you READY?

Let this be the year that you crush the cravings for holiday sweets and treats.  Have a plan!  Pull out your calendar and see when the parties are and when the family get-togethers are.  Think about what you can bring to these places as a healthy dish to share.  Bring something that you won't feel guilty about eating.  Try new recipes and introduce others to a healthier, yet yummy, way of celebrating.  I'll talk more about this as these holidays approach us.  I'll even give you some recipe ideas (check out my current recipe box!).  

Yesterday, I pointed at the Reese's Pieces candy in my candy dish and said, "You do not control me!"  (I'm a sucker for anything peanut butter!)  I crush you, candy!  Sweet success is much better.

Friday

Seasons change...so does motivation.

 We are in mid-autumn now, and with the season getting colder and darker, I see a shift in moods....a shift in attitudes.  More importantly, a shift in motivation.  Not my motivation, but the clients I train.  Here in Minnesota, we know what is coming-- WINTER.  With that, dark mornings, uncertainty of outside-friendly temperatures (COLD!), shorter days.  It's a stark reminder that, indeed, summer is long gone.

People hibernate around here in the cold months.  We pile on layers of clothes to stay warm, we eat heavier, comforting foods to get us through a long (sometimes depressing) winter.  With all of this layering comes layers of fat on our bodies if we aren't careful!  Then, we are dealing with bad moods, frustration, and disappointment that not only can't we get outside as much, but we are gaining weight!  So, to deal with all of that, we eat more and more to comfort ourselves.  All motivation to make or keep healthy changes is lost.   It's like a vicious circle that you don't want to spin around in.

How's your mood these days?  Where is your motivation level?  If you find that you are slipping away from your healthy habits, your number of workouts, your goals, it's time for something to change.  Take a few minutes to do a motivation check.  Don't just stop, tweak your goals.  Write down some realistic goals for the winter instead of just hibernating and packing on the pounds.  Wouldn't it feel great to be heading toward or reaching your short term goals by the time Christmas or New Years is here instead of starting over at that time?

I'll get you started with these questions for you:
- Are you where you want to be?  Why not?
- What do you want for yourself in the next three months?
- What do you need to do to be successful in your goals between now and January? (be specific!)
- Do you need help to reach your goals?

Saturday

Fitness is FREE


I met some amazing people today.  Their local mission is to bring fitness to all ages, all abilities, every week-- FREE.  They are the founders of Rochester FREE Phys Ed.  It's like a PE class for the public every Saturday morning at a local outdoor track and it's all year round.  Keep in mind, this is Minnesota with cold, snow, and ice.  It doesn't matter- they are there.  This idea has taken off in other cities, but they took it and brought it to my city.  

Technically, fitness is always free.  We can move our bodies anytime we want outside or inside public places that don't require membership.  Why is this Phys Ed so appealing?  It's a gathering place that invites camaraderie and new ideas.  You get that feel of community along with the fresh air and sunshine.  I love outdoor programming just for that reason!  It's different, it's creative, it's in nature!

I was privileged enough to lead the workout for this weekend!  It was SO fun.  While visiting with the leaders afterward, they said that rather than researching ways to bring exercise to the average folks, they just decided to provide the opportunity.  It's the basic, "Let's DO it, not just TALK about doing it or THINK about doing it" mentality.  I love that initiative.  I love that kids were there with adults working out side by side.  I love that there were some older adults there trudging through the workout with the younger generations.  We were all inspiring each other!

I get to teach it again in a few weeks!  To read more about Rochester FREE Phys Ed, head over here: http://www.drmichaeljoyner.com/rochester-free-phys-ed/.

Tuesday

Taking a Break

I'm hurt and crabby about it.  Last week, I was dead lifting heavy and it happened.  I have impeccable form when dead lifting, so it wasn't that....no, I strained my low back while setting the bar back down on the rack!  It's embarrassing and infuriating all at the same time.  I felt the pull and knew something wasn't right.  What did I do then--I finished my workout, of course!  Well, I paid for it.  After taking a break for the subsequent four days, I am humbled and healing.  I guess I'm not super-she-woman after all.  It's funny how you can feel so strong and able and something so stupid can instantly mess with that.

When you hurt yourself, it's important to take a break.  Let your body heal, or it will make it worse.  Sitting on the sidelines, I'm itching to get back to my lifting, but know that I need to move gingerly and cautiously.  Heck, I need to do what I would tell my own clients to do.  

The key is to get back into it as soon as you are better.  You may have to "sit out," but don't use that as an excuse when your body is ready and able.  Even if you have to start all over.  Never ask yourself, "What's the point?"  The point is to treat yourself to the best health and fitness level imaginable for your body.  You deserve it.

Wednesday

I'll start TODAY: A call to ACTION


How many times have we told ourselves, "I'll start today."  Or maybe, it's, "I'll start tomorrow."  This applies to not just fitness, but anything that may seem hard or unappealing at the time....doing a home project, cleaning out the attic, tackling that big school project.  You can excuse yourself so easily and all of those "todays" and "tomorrows" turn into months or years and nothing has been accomplished.  In fact, you could be worse off than when you intended to get started.

My suggestion?  After reading this, shut off the computer and start something NOW.  I don't care if you look up a new recipe for supper tonight, take a walk around the block, get in your car to go to your gym, drink one less bottle of pop or skip dessert.  Do it NOW.  TODAY.  Don't have that all-or-nothing mentality that says, "Well, if I can't do it perfectly to my full potential, I will just do nothing." (Read my post titled All or Nothing about this.)

I recently read this awesome article about QUITTING tomorrow (instead of starting tomorrow).  It's a fresh way to look at things and how to get through something difficult by taking it day by day.  Instead of "starting tomorrow," you start today and "quit tomorrow."  Find it here: read it and take action!

Friday

One Year

I've been in business as a personal trainer for just over a year now!  It is a role that includes never-ending learning and I strive to educate myself constantly to stay fresh and current with the industry.  I'd like to share some things that I've learned not only as a trainer in my first year, but as a small business owner.

I've learned-
1) That we all forget to take care of ourselves.  It's very easy to put ourselves last.
2) That people REALLY want to stay in the "safe" zone and that it can be hard to try new things.
3) People may have different lifestyles and personalities, but have the same basic needs.
4) To listen closer.
5) To step out of my own comfort zone and take more risks.
6) More about nutrition and how many fad "diets" really have the same underlying concepts.
7) That starting a business from scratch is difficult, yet rewarding.  I like being my own boss.
8) That fitness is a tool to find inner strength, confidence, and is life changing, not just health changing.
9) To show people that they are stronger than they think they are.
10) That I get to be play a part in changing other people's lives for the better.
11) That if I do my best and help my clients to do their best and see results, my business will grow.

I'm sure that I could think of a hundred more things to add to this list, but those are some big ones.  Here's to many more life-changing years ahead!

Gym environment

Picture yourself walking into the gym and thinking, "I'm SO glad to be here, I love it here!  This is like my home away from home."  Now snap yourself back into the present moment and tell me, is this how you feel about your current gym environment?  If you don't belong to a gym, wouldn't you like it to feel like this?  Maybe you don't care.... (but for most people, environment in the gym IS important).

If it matters, what would it take to make that perfect gym or exercise environment?  

I know several people that feel like they have to already be in shape BEFORE joining a gym or at least regularly go to the gym that they already belong to.  It seems backwards to me, but I guess I do see their side.  Bottom line-- nobody wants to feel judged for what they look like, what they are doing, or what they aren't doing at the gym.  I felt a little of that when I first joined the Y, but got over it when I realized, other gym-goers aren't really paying that close of attention to me, unless I'm doing something to draw attention.

Overall, I like my gym.  I'm confident there, the people are friendly, the staff is friendly, and I have friends there.  Good equipment is important to me, as is a good amount to space to work out in, but it's the sense of community that I like.

If you are one of those people that I mentioned above, what specifically is keeping you from the gym?  Did you have a bad experience?  Is it all in your head?  Do you just prefer to work out alone?  

Figure it out and find what you want.  Don't wait to be "in shape" or you may be waiting for a very long time.

Comparisons

"I'm the fattest one here."  I remember thinking that as I looked around the room at my first parent meeting of the year for my son's preschool class.  This was five years ago.  I had been so down on myself for the shape I was in.....not huge, but average sized with a large ratio of fat vs. muscle on my body.  I felt like a blob and couldn't wait to hide in baggy pants and big sweaters all winter.  I looked around the room and couldn't understand why these other mothers could look so good-- four of them had just had babies and were skinnier than I was.  It was NOT a good day for me.

Months later, my family decided to join the Y and it changed my life.  I really didn't know what to do when we first joined, so I took water classes and walked endlessly on the treadmill.  Even there, I compared myself to others.  Luckily, I saw people of all shapes and sizes and didn't feel like the person that needed the most help.  In the pool, I was the youngest person by about 30 years.  So, eventually, I camped out in the fitness center, searching for the workout that would move me in the right direction.  

I found myself watching a woman that was routinely at the gym-- she was ripped.  I wasn't really intimidated as much as intrigued.  I wanted to see what she was doing to get that body.  She lifted weights, primarily, in the free weight area.  I remember thinking, "I want to look like THAT!"  I didn't see anyone on the treadmills or ellipticals that had the body type that I was seeking.   (It would indeed become apparent that if I wanted to change my body, I would need to lift weights.) 

I think we all compare ourselves to those around us.  It can be motivating or intimidating and disheartening.  Remember, we don't all have the same body type and you may not be physically capable of looking like the person working out next to you.  Looking back, I know that I used my comparisons in different ways-- from "I'm the fattest one here" to "I want to look like that!"  Instead of being down on myself all the time, I formed a picture in my head of my ideal body and used the latter comparison as fuel to propel me forward.  I knew that I didn't want to feel like the biggest one in the room anymore.  I've pulled myself along with that mental picture in my head of my best body.  Am I there yet?  Almost.  Can I relate to the people that aren't even close to where they want to be?  Yes.

Next time you find yourself doing the comparison thing, use that feeling to make some positive changes in your life.  Some day, someone may look at you and think, "I want to look like THAT!"

I'm never going back...



Have you ever been in a place where you've said, "I'm never going back THERE again!"  I have-- my old body.  Lately, I've been reflecting about all of the bad experiences and feelings that I used to have in my former, fatter self and I know that I will never go back there again!  I will never look, feel, or think like that again!

I will NEVER again:
- Stand in the store holding a size 18 shorts with elastic waist and wonder if these will fit or if I will have to go to the Plus department.
- Cry in the dressing room.
- Hate the way my clothes fit every time I put something on and then proceed to hide in something baggy.
- Chortle in disgust at the sight of my saddle bags in certain pants.  (Pants were always my arch nemesis when I was heavier!!!)
- Let food control me or pretend that food will make my day better.
- Be intimidated by the weight room or gym in general.
- Beat myself up about my body.
- Put my health last or feel guilty for taking time to work out.
- Tell myself that because I've had kids (3 of them!), I can't have a nice body.
- Say, "I can't...." without trying it first.
- Dislike the way my body looks in pictures.
- Hide from my true self just because I'm unsure about where I'm headed.

I will ALWAYS:
- believe in myself and my abilities
- push myself to reach new goals
- inspire those around me to live healthy lives
- take care of myself and in turn, my family
- live up to my potential and help others do the same

Make a contract with yourself.....what do you want to put behind you forever and what do you want to reach for in the future?  Once you pour your hard work into reaching your health and fitness goals, you will never go back!

Get FIT. Be FIT. Stay FIT.

Saturday

Change of Seasons


Labor Day weekend is here, which marks the end of summer.  If you are like me, things change around our house when seasons change.  I change the way I cook, the clothes I wear, our schedule changes with the kids going back to school.  Soon, as the weather gets colder, we'll change how much we can be outside versus inside for activity and fitness.

The end of the summer is also a time to look at your summer health and fitness goals and re-assess.  First, did you set some summer goals?  I hope so-- and if you did, ask yourself these questions:

"Did I reach my goals?"  If yes, "What is my new goal?"
"Did I at least get closer?"
"Do I need to change my goals?"

Re-assess and set your sights on the end of the year.  What will you work on from now until December 31?  I follow a company called Precision Nutrition and love their fat loss and life philosophy of "change ONE habit at a time."  Pick one habit and work on it for 2 weeks.  Then, it should be automatic in your life and you can move onto a new habit.  Small changes lead to big results over time!  What you choose to change must be something you are confident in.....it must seem almost easy.  Think of a goal and say, "I CAN DO THAT!"  Confidence = success.

For example, my current habit change is replacing greens for grains.  I've slipped back into having more grains/starches in my day that I really need.  So, I'm going to back it off.  Something I really, really need to work on is not eating after a certain time at night.  That is a struggle for me.  But, do you know what?  I'm not feeling confident that I can do that right now, so I'm going to choose something else to work on that I know I can be successful at and work on the other habit when I'm ready.  If you are ready, you will do it and you will feel successful.

So, where do you want to be by December 31?  Write it down, start working on it, and you'll be there before you know it!

Sunday

Mental Coach


I ran a 5k today with my girls, who are ages 7 and 11.  It was something we'd been training for the latter part of the summer, as it was my 11 year old's summer goal to complete a 5k.  I honestly wondered how my younger daughter would do....it seemed like a pretty far distance for her.

During our time running those 3.2 miles, it became pretty clear that she needed some "mental coaching" from mom.  She needed me to tell her to keep going...to ignore that inner voice that tells you to stop when you are tired, versus pushing through.  I told my girls that we always have more energy, we just have to dig it up!  It's interesting that it's not just adults that have to be mentally tough during a physical challenge-- it's kids too.

We chose points along the course where she could speed walk for a few paces, then pick up the jog again.  Sometimes, we held hands and she paced with me.  It was a lot of, "Come on, you can do it!" from me.  My oldest daughter just ran quietly, not a word of complaint.....maybe just the fact that she's a bit older has given her that mental grit.  That, and she's just a natural born runner who genuinely enjoys that sport.

Next time you do something hard and your mind says, "QUIT,"  push that thought away and remind yourself to KEEP GOING.  One more step, one more rep, one more minute, whatever.  If you don't have someone beside you telling you to keep going, you have to be your own mental coach.

We all completed the 5k without a problem.  It made me so proud!  Oh, and my 7 year old-- well, she was the one that sprinted ahead of us at the end across the finish line.  (I knew she had the energy in there somewhere.)

Monday

Back to the Future


We all have things in the past that we wish we could have done differently.  We all look forward to the future and wonder what our lives will be like.  You can't control the past now, but you can learn from it.   For the purpose of FIT, what would you change about your past exercise/nutrition habits?  What advice would you give your past self now?

Switching to the future, what would you tell your future self about your fitness journey now?  Where do you want to be in your journey one year from now?  How about 5 or 10 years from now?  Hopefully, you'd want to be closer to your goals and not stuck or in reverse.

For me, I would tell my former self of even 4-5 years ago that it's okay to take time for myself....that it's not selfish.  That I would be a better mom and a better person if I took an hour or so to take care of myself mentally and physically and had a stress drain.  I would tell myself that I'm stronger than I think I am.  Lastly, I would say that I can have my best body and be in the best shape of my life at any age, even after having kids!

To my future self, I would advise to stay the course-- find time for my workouts, keep pushing the limits, and find innovative ways to work out so I don't get bored and keep seeing results.  I'd tell myself to eat the best food possible to ensure the best health that I can control.  I'd also remind myself to give myself a break when I'm not perfect.  Future self, you still need to know that you are stronger than you think you are!

Think about it.  What's your dialogue?

Wednesday

Who is YOUR personal trainer?

I'd like to hear from some of you as to what qualities you would want in a personal trainer, should you decide to hire one.  What are the most important traits you'd look for?  What DON'T you want? When you are at your gym observing the trainers on the floor, what makes you say either, "Cool!  I'd hire that gal/guy," or "Oh man, I wouldn't work with THAT person."

If I hired a trainer for myself (that's right, trainers need trainers too, sometimes), I'd look for these qualities:

-Knowledge
-Experience
-A good personality, friendly
-A motivator.....someone that can push me a bit
-Someone with innovative ideas and workouts
-Someone that cares about what I want

What would you add?

The Spectrum


There are "Stages of Change" that describe your readiness for fitness and habit changes in your life.  I wrote about them awhile back.  You bounce through these stages all throughout life depending on what is happening.  Once you get to the "active" or "maintenance" stage, I like to describe a gamut of feelings that you can experience as-- the spectrum.

The spectrum has two ends to it.  One end says, "I don't want to do this anymore."  The other says, "I want to keep going."  Anywhere in the middle is just trying to find your way forward.  When you are facing each new day, that voice in your head and your overall confidence and attitude will propel you toward one end or the other of the spectrum.  It's often one step forward, two steps back!

"I don't want to do this anymore" is you trying to talk yourself out of these new life changes because it's getting hard.  It's taking more effort than you want to put in.  Or, maybe you aren't seeing the results you want or you are bored with what you are trying and don't know how to change it.  Maybe you aren't getting the social support you need to tell you that you CAN do it.  Simply, you've hit a wall.  This is very normal....in fact, I was telling a client the other day that even I have fleeting thoughts occasionally that I'm tired or worn out and feel like I've hit a wall.  What do I do when I step toward this end of the spectrum?  I pick myself up mentally and physically, take a rest day and give myself a break, and then keep going forward.  I remember how hard I've worked to reach certain goals and use it as my fuel to get back on track.  I remember where I used to be and how I used to feel and know that I never want to go back there again.

You see, to keep facing the other end, the "keep going" end, you have to not only build a physical toughness, but a mental and emotional toughness as well.  We are so hard on ourselves and give up on ourselves so easily.  If you've lapsed in your routine, start over.  Forgive yourself and begin again.  If you are tired, rest.  Need direction? Ask someone for help.  Be your own best cheerleader if you don't have the social support to pull and push you along.  You'll be stronger through every layer of your being and you'll be equipped to coach those around you through the same thing as they too travel this journey.

Where are you on the spectrum??

Saturday

Ageless


I recently read an article about loving yourself at any age and finding your beauty at any age.  I'd like to add finding health and fitness and your abilities at any age-- just because you are 30ish, 40ish, 50ish on up doesn't mean that it's too late to change your health and fitness habits.  Health and fitness habits can be changed (or found) at ANY age.  It's way too easy to use age as an excuse.  Have you ever told yourself, "I'm too old to do that or learn that?"  No way!  As you age, your body maybe can't handle the same intensity or speed, but if you progress slowly, you'll surprise yourself at what you CAN do.

In the article about aging, it talked about setting goals to be "appropriate" for your abilities.  The example used was by the author who happens to be 59 years old.  She said that now, she can't pull her leg above her head like she could as a former ballerina, but she certainly could go play tennis for 2 hours.  The point is to set realistic fitness goals for the current and future YOU, not the former, younger version of yourself.  Push yourself a bit.  Ask yourself, "What do I want NOW?  What can I try?"  Chances are, you'll come out the other side saying, "I can't believe I can (still) do that!"

A personal note: I never thought I'd be in the BEST shape of my life at age 38.  I can do things that I never imagined myself doing! I plan to keep pushing myself and just keep going.  My advice to everyone would be to look forward, not backward. Continue to set goals at any age, at any ability. 

Love yourself and believe in yourself during the journey to achieve those goals, no matter what age you are.

Sunday

Travel Plan


It's summer.  That means vacations....being on vacation means that it's harder to eat well and exercise.  The solution?  PLAN AHEAD.  I went away with a friend for the weekend and we had a plan that we would exercise each day and bring healthy snacks and water bottles to have with us at all times.  It really helped to talk about it ahead of time and know exactly what we were doing.

It's easy to plan for a weekend away, but what about extended vacations?  Same thing, but on a bigger scale.  Here's a quick "Vacation Plan Ahead Checklist" that will help you stay on track:

1) Look at how long you will be gone and how many meals you will eat out versus how many you will cook
2) Figure out a rough menu for the meals you will cook (Include lean protein, veggies, healthy fats)
3) Check out the available restaurants in the area you'll be in and look at their menus online ahead of time.
4) Bring healthy snacks and bottles of water for each day. Drink a lot of water!
5) Eat every few hours to keep your hunger regulated.
6) Do some research on fun ways to be active in the area.  Is it near the water?  Try canoeing, kayaking, swimming, or the latest trend of stand up paddling!  How about bike trails?  If you don't want to bring your own bike, look at places that you can rent one.
7) Remember to get some decent sleep on vacation.  Your body recovers and repairs itself when you sleep.
8) Plan in a few "cheat" meals.  It IS vacation, you know.  Not every day needs to have a cheat in it, just a few meals or snacks.
9) Have a body-weight-only workout handy to do in your hotel room.  You could also scope out the fitness center in your hotel.

If you do even a few of these things on vacation, you will feel so good!