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.

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.

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?

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/.

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.

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!