I was asked recently by a friend, "What is the MOST successful client you've had?" My answer to her was "That's a hard one to answer...." It really depends on how you define success and what someone's goals are. I mean, when someone reaches a goal and gets to set a new one, that's the ultimate success, right?
Being successful can look like this-
- Forming a new daily, healthy habit (like drinking enough water!)
- Liking something about yourself that you weren't feeling good about before
- Lifting a heavier weight than you ever have
- Completing an exercise that you didn't think you could
- Losing any amount of pounds on the scale or body fat percentage when fat loss is a goal
- Getting into a smaller size of clothing
- Realizing that you can live without drinking or eating the high amounts of sugar that you used to
- Feeling better
- Feeling more energy
- Feeling stronger
- Feeling happy and content
- Learning to cook
- Confidence
Looking at this list, I'd say that ALL of my clients have had success... sure, some have reached more goals than others, but all are at a different point in their journeys.
How would YOU measure success in your fitness/health journey?
Sunday
Monday
I could have done better....
I completed a 5k along with some of my training clients this weekend. I've gotta tell you, I am SO proud of them! Whether they walked, ran, or did a combo of the two, they all completed it on a VERY hot and humid late afternoon. What a sense of accomplishment!
As their coach, I have nothing but praise for them. For myself, on the other hand, I was very critical of my own performance. When I saw my time, I thought, "I could've done better. I SHOULD have done better." Then, the reasons for why I didn't do better.....it was hot and humid, late afternoon, I had to make a pit stop in the biffy mid-course, my ankle was sore (I had twisted it a few days before and wore an ace wrap to run).
I'm not a runner. It's not a strong area for me. So, why do I have to be so hard on myself? Why not just be happy that I signed up and finished it? Because I'm a competitive, imperfect human being like the rest of the world. I can be the best coach to all of those around me, but not always to myself.
Here are the lessons:
- Allow yourself to feel the glory in the smallest achievements instead of insisting that something could've been different or that it could've been better.
- Take what you learn out of the events in your life and change it for the better the next time if you feel that need. That means that you grow as a person.
- It's okay to want to better yourself, but don't be overly critical along the way.
- Realize that you aren't going to be great EVERY time. Lose with grace.
- Continue to try things that feel hard. It's good for you and makes you stronger mentally and physically.
I will work on taking my own advice.
As their coach, I have nothing but praise for them. For myself, on the other hand, I was very critical of my own performance. When I saw my time, I thought, "I could've done better. I SHOULD have done better." Then, the reasons for why I didn't do better.....it was hot and humid, late afternoon, I had to make a pit stop in the biffy mid-course, my ankle was sore (I had twisted it a few days before and wore an ace wrap to run).
I'm not a runner. It's not a strong area for me. So, why do I have to be so hard on myself? Why not just be happy that I signed up and finished it? Because I'm a competitive, imperfect human being like the rest of the world. I can be the best coach to all of those around me, but not always to myself.
Here are the lessons:
- Allow yourself to feel the glory in the smallest achievements instead of insisting that something could've been different or that it could've been better.
- Take what you learn out of the events in your life and change it for the better the next time if you feel that need. That means that you grow as a person.
- It's okay to want to better yourself, but don't be overly critical along the way.
- Realize that you aren't going to be great EVERY time. Lose with grace.
- Continue to try things that feel hard. It's good for you and makes you stronger mentally and physically.
I will work on taking my own advice.
"I'm on vacation..."
I'm sure we've all said it before or at least thought it before: "I can eat/drink/do whatever I want because I'M ON VACATION!" So.....if you had been working really hard to build a routine, shed some fat, start good habits--WHAMMO-- you are completely blowing off everything you've been working for and potentially setting yourself back to square one. AGAIN. We all know it- how many times have you had to start over in this journey of health and fitness? It's a cycle that nobody wants to repeat. If you already aren't in the shape or mindset that you want to be in, do you think the "I'm on vacation" mentality is going to help you or set you farther back? I think that if you aren't where you want to be....technically, you ARE on vacation- vacation from taking care of yourself! I'm sorry, but eating an entire pizza by yourself, smiling, and saying, "It's vacation" doesn't work for me and it shouldn't work for anyone.
I went on vacation this summer and it was a fabulous 10 days. I unwound and relaxed enough and even had fun! (AND rode in the vehicle for many, many long hours!) BUT, I also planned ahead. I thought, "Where will I work out and doing what for how long?" We packed a cooler lunch every day where I could control the menu. I ordered wisely when we ate out. We had water with us to drink at all times. Heck, I even had pizza and ice cream. But, I also brought my jumprope, my Gymboss timer, and a cable band with me (AND USED IT!). I was prepared.
I didn't blow it. I wasn't perfect. And then, I came home and grocery shopped, planned, and hit the weight room ASAP. Boom, back into a routine and headed toward my goals.
So, if you are headed out of town for that much needed break, think about what you want. Think about what you will do. Do you want to maintain your weight? Will you gain 5 pounds and care/not care? Will you be lazy? Whatever it may be, call it what it is. Vacation is supposed to be about having a good time with those you are with. See new things, do new things, unwind. Have fun.
Just remember that "I'm on vacation" can = excuses and self-sabotage. AND it's too easy to let "vacation habits" continue when you get home. So......after all of this, what will happen while YOU are on vacation this year?
I went on vacation this summer and it was a fabulous 10 days. I unwound and relaxed enough and even had fun! (AND rode in the vehicle for many, many long hours!) BUT, I also planned ahead. I thought, "Where will I work out and doing what for how long?" We packed a cooler lunch every day where I could control the menu. I ordered wisely when we ate out. We had water with us to drink at all times. Heck, I even had pizza and ice cream. But, I also brought my jumprope, my Gymboss timer, and a cable band with me (AND USED IT!). I was prepared.
I didn't blow it. I wasn't perfect. And then, I came home and grocery shopped, planned, and hit the weight room ASAP. Boom, back into a routine and headed toward my goals.
So, if you are headed out of town for that much needed break, think about what you want. Think about what you will do. Do you want to maintain your weight? Will you gain 5 pounds and care/not care? Will you be lazy? Whatever it may be, call it what it is. Vacation is supposed to be about having a good time with those you are with. See new things, do new things, unwind. Have fun.
Just remember that "I'm on vacation" can = excuses and self-sabotage. AND it's too easy to let "vacation habits" continue when you get home. So......after all of this, what will happen while YOU are on vacation this year?
Saturday
Past Halfway
Here we are, July 5th. Do you realize that we are past the halfway mark for 2014?!! Doesn't it seem like just yesterday that people were vowing certain "New Year's Resolutions" and dreaming of what to get done this year? (All-Year Resolutions is what I prefer!)
Well?? Are you there yet? Are you at least halfway to any/all of those 2014 goals? Let's be honest.....have you even made a valiant effort?
My resolutions for the year included a list of personal/family goals and a list of professional goals for my business, FIT. I hadn't looked at them in awhile. This week, I pulled them out again and had forgotten about some of them! Yikes! Maybe that is a sign that my lists were too long. While I have not met all of them, I am on my way with most of them...I've taken steps to move toward what I want.
Looking at the list again was just the reminder I needed of what I am working toward and whether or not I am on track or slacking off.
Here are some of my successes so far:
-Increased strength on most of my lifts (especially bent over row and hip thrust lately!)
-Adding more outdoor programming this summer with my clients and the public.
-Get the nutrition coaching side of my business up and running. YEP!!
-Make new memories with my kids.....help them to try new things.
On the other side, here are some of my struggles:
-Getting my own personal workouts in 5 times per week. It's tough to do this every week with my increasingly crazy schedule. I'm trying.
-Reading and researching everything I can get my hands on regarding exercise and nutrition. It's an I-need-to-block-my-time-better issue. I haven't made enough time in my day for this.
Six more months to work on those things!
Here is your action plan:
1) Look at your goals or make a list if you haven't already
2) Start working on one at a time. Which one is most easily reached?
3) Change the goals you originally made if you've reached them already or if they no longer apply to you.
4) Just keep going!!!!!!!!!!!!!!!!!
Well?? Are you there yet? Are you at least halfway to any/all of those 2014 goals? Let's be honest.....have you even made a valiant effort?
My resolutions for the year included a list of personal/family goals and a list of professional goals for my business, FIT. I hadn't looked at them in awhile. This week, I pulled them out again and had forgotten about some of them! Yikes! Maybe that is a sign that my lists were too long. While I have not met all of them, I am on my way with most of them...I've taken steps to move toward what I want.
Looking at the list again was just the reminder I needed of what I am working toward and whether or not I am on track or slacking off.
Here are some of my successes so far:
-Increased strength on most of my lifts (especially bent over row and hip thrust lately!)
-Adding more outdoor programming this summer with my clients and the public.
-Get the nutrition coaching side of my business up and running. YEP!!
-Make new memories with my kids.....help them to try new things.
On the other side, here are some of my struggles:
-Getting my own personal workouts in 5 times per week. It's tough to do this every week with my increasingly crazy schedule. I'm trying.
-Reading and researching everything I can get my hands on regarding exercise and nutrition. It's an I-need-to-block-my-time-better issue. I haven't made enough time in my day for this.
Six more months to work on those things!
Here is your action plan:
1) Look at your goals or make a list if you haven't already
2) Start working on one at a time. Which one is most easily reached?
3) Change the goals you originally made if you've reached them already or if they no longer apply to you.
4) Just keep going!!!!!!!!!!!!!!!!!
Monday
Pressure
Being in the field that I'm in, I feel a certain amount of pressure to stay in shape and to eat a certain way. It's not easy. I find that when in certain social situations, I get pressure from others to "live a little....." or "just have ONE." "Come on, Kara, you're on vacation, you can have some of _________." I'm not the only one that deals with social sabotage. In fact, I've been having this very conversation with clients lately. The issue must flare up in the summer when we're at more gatherings, on more vacations, etc.
I'm human. I will have a little bit of something that's not on my typical plan if I want to have it. But, I'll eat it on my own terms, not with the pressured help of others around me. I will not gobble or inhale things that will make me feel lethargic or sick later just because someone else wants me to.
What is it about the person in the room making the good choices being the one that gets picked on? I don't ever say to someone, "Geez! Look at all the crap on your plate! You're going to eat THAT?! You're going back for more?!" So, why do people have to tell me to "stopping eating grass or whatever I eat" or "have some of this or you'll hurt my feelings..." or "Just eat it."
If you are the saboteur, stop it. You may not knowingly be doing it to your loved ones or friends, but it's not helpful. Let people have healthy food on their plate without being harassed. You don't want to be harassed either. Be supportive of those that you love that are trying to improve themselves. Help them achieve their goals!
Here were my tips for a recent client who was worried about vacation away and how to handle her family and the temptations around her:
1) Go into the situation knowing what to expect: Ask ahead of time what people are bringing to share and fill in the gaps.
2) Plan for the unexpected.
-What will you do if the menu isn't ideal?
-What will you do if someone brings your "kryptonite" food?
-Always have something to serve that you know you can eat on your plan.
3) Prepare ahead of your trip and bring healthy, nutritious food to share.
-Fill your cooler with proteins, veggies, fruit, healthy fats OR grocery shop when you get there.
-Always carry a snack with you in case you get hungry
-LOTS of water!
4) Decide what you will "ALLOW" yourself to have if you are going off-plan
-Will you avoid temptation all together?
-How much will you let yourself have?
5) Follow the 5 Habits no matter what
-Vegetables
-Protein
-Grains after exercise
-Stop eating when 80% full
-Good fats
6) Include exercise each day that you are gone.
7) Get good sleep while you are gone.
I'm human. I will have a little bit of something that's not on my typical plan if I want to have it. But, I'll eat it on my own terms, not with the pressured help of others around me. I will not gobble or inhale things that will make me feel lethargic or sick later just because someone else wants me to.
What is it about the person in the room making the good choices being the one that gets picked on? I don't ever say to someone, "Geez! Look at all the crap on your plate! You're going to eat THAT?! You're going back for more?!" So, why do people have to tell me to "stopping eating grass or whatever I eat" or "have some of this or you'll hurt my feelings..." or "Just eat it."
If you are the saboteur, stop it. You may not knowingly be doing it to your loved ones or friends, but it's not helpful. Let people have healthy food on their plate without being harassed. You don't want to be harassed either. Be supportive of those that you love that are trying to improve themselves. Help them achieve their goals!
Here were my tips for a recent client who was worried about vacation away and how to handle her family and the temptations around her:
1) Go into the situation knowing what to expect: Ask ahead of time what people are bringing to share and fill in the gaps.
2) Plan for the unexpected.
-What will you do if the menu isn't ideal?
-What will you do if someone brings your "kryptonite" food?
-Always have something to serve that you know you can eat on your plan.
3) Prepare ahead of your trip and bring healthy, nutritious food to share.
-Fill your cooler with proteins, veggies, fruit, healthy fats OR grocery shop when you get there.
-Always carry a snack with you in case you get hungry
-LOTS of water!
4) Decide what you will "ALLOW" yourself to have if you are going off-plan
-Will you avoid temptation all together?
-How much will you let yourself have?
5) Follow the 5 Habits no matter what
-Vegetables
-Protein
-Grains after exercise
-Stop eating when 80% full
-Good fats
6) Include exercise each day that you are gone.
7) Get good sleep while you are gone.
Wednesday
A kick in the pants
Life is full of changes.....in our personal lives, our professional lives, all around us. Sometimes, we get a little too comfortable in what we are doing. We get stuck in a routine and don't deviate. We like it where it is SAFE. That can be okay if you are experiencing positive things and you feel some progress happening. But at some point, we all need a kick in the pants to get going forward again. We need to kick it in gear to speed up toward goals, to change course if needed, or to just wake up a bit.
I've experienced some change lately and although it took me by surprise, I think it's just the boost I needed to ramp things up and do some new things. Change can scare you and shake you up or you can roll with it and see how you come out on the other side. These are the times that you find out who you are.....your strength....your resourcefulness. It's a time of good surprises and learning curves.
Look at your own life right now. Do you need a change? Where? Maybe you need a new exercise routine. Maybe you need to tighten up what you are eating because perhaps the scale is "stuck" or you aren't seeing progress anymore. Are you happy with what you are doing for work? If not, how can you make it better?
Change is scary, I know! Kick yourself every now and then so that you can prepare yourself for things down the road when others kick YOU in the pants instead. Then, roll with it. You may like what comes next.
Instigate and embrace change.
I've experienced some change lately and although it took me by surprise, I think it's just the boost I needed to ramp things up and do some new things. Change can scare you and shake you up or you can roll with it and see how you come out on the other side. These are the times that you find out who you are.....your strength....your resourcefulness. It's a time of good surprises and learning curves.
Look at your own life right now. Do you need a change? Where? Maybe you need a new exercise routine. Maybe you need to tighten up what you are eating because perhaps the scale is "stuck" or you aren't seeing progress anymore. Are you happy with what you are doing for work? If not, how can you make it better?
Change is scary, I know! Kick yourself every now and then so that you can prepare yourself for things down the road when others kick YOU in the pants instead. Then, roll with it. You may like what comes next.
Instigate and embrace change.
Monday
Go the Distance
I've challenged my training clients this month to complete a marathon distance in May..... running OR walking (they are all different levels). The goal is to get everyone outside more and to get moving outside of their workout sessions. With a marathon being 26.2 miles, it breaks down to a mile almost every day to complete this. I'm finding that my avid runners who are already training for an event have it covered. The average person, on the other hand, has to really make an effort to fit this into their schedule.
There are countless physical activities out there, but walking has the lowest dropout rate of them all! It's free, and no equipment required! Walking is the simplest positive change you can make to effectively improve your general health. Research from the American Heart Association website has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:
-Reduce the risk of coronary heart disease
-Improve blood pressure and blood sugar levels
-Improve blood lipid profile
-Maintain body weight and lower the risk of obesity
-Enhance mental well being
-Reduce the risk of osteoporosis
-Reduce the risk of breast and colon cancer
-Reduce the risk of non-insulin dependent (type 2) diabetes
Take the FIT Marathon-distance challenge. How long will it take you to complete 26.2 miles?
There are countless physical activities out there, but walking has the lowest dropout rate of them all! It's free, and no equipment required! Walking is the simplest positive change you can make to effectively improve your general health. Research from the American Heart Association website has shown that the benefits of walking and moderate physical activity for at least 30 minutes a day can help you:
-Reduce the risk of coronary heart disease
-Improve blood pressure and blood sugar levels
-Improve blood lipid profile
-Maintain body weight and lower the risk of obesity
-Enhance mental well being
-Reduce the risk of osteoporosis
-Reduce the risk of breast and colon cancer
-Reduce the risk of non-insulin dependent (type 2) diabetes
Take the FIT Marathon-distance challenge. How long will it take you to complete 26.2 miles?
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