20 Things to Do This Summer

Summer time is the perfect time to get outside and get active. Here are some ideas on what to do to keep moving toward your perfect health.

  1. Go for a walk – fast enough but you can still check out the flowers
  2. Grab a friend and run
  3. Take a bike ride
  4. Hike a new trail
  5. Backpack and camp
    or just camp any old way – tent, RV, or car
  6. Water ski or wakeboard
  7. Go fishing
  8. Climb a tree
  9. Walk a round of golf
  10. Kayak or canoe
  11. Enter an event – find local 5k, 10k, triathlons, and other races – even if you are on vacation!
  12. Build a fort
  13. Climb trees
  14. Plant a garden – or participate in a community garden. You could also help a neighbor weed, plant, and harvest.
  15. Push mow your grass
  16. Play flashlight tag
  17. Catch fireflies
  18. Swim
  19. Join the kids on the playground and play just as hard
  20. And most of all … make sure to laugh, smile, and enjoy yourself

Health is More Than Just Physical

As I enjoy a much needed summer break I thought I would focus on wellness this week. Being healthy isn’t just about being physically fit. In fact, that is only part of the equation.

Being healthy has many layers. Wellness can be thought of as a wheel (think pie – sorry to be using food but it works!) encompassing such things as career, relationships, and culture (the slices). It is important to examine each area to understand where you may be losing energy and in need of better balance (one slice is huge and the others slivers)

Although, my background deals mainly with physical health I can’t ignore the impact the other areas of wellness have played in my personal training clients’ success or failures.

Do you feel out of balance in any areas of your life? Have you thought about how they might be effecting your efforts to be more physically healthy? For example: Do they impact your food choices, your exercise habits, or your motivation and confidence levels?

After noticing how these imbalances are effecting you can you see ways to change and stop patterns of behavior? Sometimes just noticing can be so powerful the choice to changes becomes easy. Other times it may be incredibly difficult to change even though it becomes obvious you are self-defeating the hard work you are doing (or have done) to live more healthy.

Take some time today to notice the impact other areas of your life may be having on your physical health. In our next posting we’ll look at ways to bring better balance to life.

10 Rules of Motivational Rewards

Rewards can help keep you motivated to exercise. However there are 10 rules to think about when choosing how you will reward yourself for reaching your fitness goals – which we know you will!

  1. Choose something you really want and won’t need until you reach your goal. Not a good idea to reward yourself with new running shoes when you reach X weight but you’ll need them to run the race regardless.
  2. Don’t use food, candy, or other treat. This reinforces the specialness of the unhealthy food or eating behavior.
  3. Pick something that will keep you exercising after you’ve reached your goal. A new workout outfit, shoes, a new piece of equipment, or a new class.
  4. Pamper yourself – you’ve earned it!
  5. Enlist your workout buddy in a dual reward – take a trip together, try a new class, etc. Make both of your success part of the reward but only if both of you are really motivated to get the reward
  6. Choose a realistic reward and goal. An outfit or swimsuit size and style you wore 10 years ago may not be realistic anymore. Make sure your goal fits who you are now.
  7. Set smaller goals and smaller rewards for milestones along the way. For example if you goal is to lose 50lbs which should take about 25 weeks or 6 months. This may be too far in the future to be motivating. However setting a weekly workout goal and weekly reward for making it can keep you moving forward. Add in a monthly goal, too.
  8. Make sure to give yourself the reward. I am famous for this – I’ll say I’m going to get a new outfit from the money I’m saving by not drinking a cola a day however I forget to put the money aside each day/week and when the time comes for the reward I have no money in my outfit jar. Make sure to follow through with yourself!
  9. Record your feelings in your journal. Many are motivated by intrinsic things (the way they feel inside) rather than extrinsic (things outside of themselves). If you find prizes don’t do it for you recording how well you felt after a workout, better sleeping patterns, or less stress may be just what you need to see your progress and claim your reward.
  10. Don’t cheat and on the other hand don’t be too harsh on yourself. I know this sounds contradictory however the former will derail you again and again because by cheating you are telling yourself you aren’t serious about your goal and the latter derails you by creating inflexible parameters which don’t take into account all the positive changes you’ve made and circumstances that might be out of your control, like a life change or illness you didn’t see coming.

The Motivation Game

Motivation comes and goes. So how can you stay motivated to reach your fitness goals? It has more to do with looking inside yourself than outside yourself for rewards and recognition.

When people hear what I do for a living they tend to grab a part of their body – one they are not particularly fond of – and say, “what do I do about this?” which is then followed by, “ I know I should, but…”, which can then be followed by_________ (you fill in the blank) – excuses.
We know what to do, our bodies tell us they like to move. We watch it, read it, hear it, but we choose not to, why? We know we will feel better, we know we will look better, and we know we will build confidence, which will lead to many positives about ourselves, so why don’t we move?
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Motivation is a tricky component to reaching a goal. It can be so strong one day and absent the next. This means you must constantly find ways to motive yourself. You must be creative here… no pressure right? It can be very simple. Decide that today I am going to walk for 20 minutes, and then look for ways to fit it into your day. Can you wake up a bit earlier, walk over lunch, after work, with your children or partner, is time critical today – do you need to break it down into increments? Look at the number of possibilities you have to reach the goal of walking 20 minutes. Enlist a friend or a supportive person to help make sure you reach your daily goal. (We will be discussing goal setting next week).

If you can step outside your comfort zone, make sure you are driving the change, and determine why you really want to change. Once you have done these two activities you have created a solid start to reaching your goal. Add passion and attention to your daily habits mixed with a lot of positive feedback and you’ll be on your way. Motivation will come and go, but you’ll be ready – you are now motivated to stay motivated!