Quick Reminder on Benefits of Exercise

Sometimes it’s easy to forget that starting exercise doesn’t have to be overwhelming AND there is good reason to consider adding it to your life if you haven’t already. Here’s a quick reminder on some benefits and how to get started with short bouts of movement.

Exercise has so much potential to make your life better – less stress, sickness, and disease, not to mention, endorphins (body’s morphine), endocannabinoids (body’s pot), and it just feels good to have completed something that makes you sweat. Life gets a little easier when you take the time for you each day even if it’s just minutes. Fitness goals can be accomplished in intermittent bouts of exercise, you know so take some time to do just a little here and there until you’ve reached your daily goal. You can do this and it doesn’t have to be overwhelming to start.

IF you are still struggling – See me. Let’s look at your obstacles and maybe pare down your goal.

IF you are feeling pretty good about your current health place – EXCELLENT!!! You’ve put in the hard work to make the change and now it’s becoming habit. Work on continuing to solidify and look at timing to add another layer of healthy change on – for example: it’s often easier to focus on diet or exercise to start with, once your fav becomes easier to stick with you add the other component. This helps you stay focused and challenged. Loss of motivation happens just as easily from boredom as difficult tasks.

What’s New Year’s have to do with Valentine’s Day?

 What’s New Year’s Resolutions have to do with Valentine’s Day, you ask????

Most have given up on their NYRs by V-Day – DON’T BE ONE OF THEM … Be the BEST you, YOU can be.

If you have kept at it and feel like your new health goal is finally beginning to feel like a new you – CONGRATULATIONSthis was the hardest part. Next stage is about keeping your commitment to yourself and moving into maintenance of your new habit until you forget you didn’t used to do it.

If you have fallen off your wagon – go catch the horse and get back on J, it’s not as hard as you think. You have already begun the process of change – your body and mind will remember. Getting back to it isn’t as hard as starting anew. Remember failures are part of the stepping stones to success. What did you learn by falling off?

So back to V-Day –What will you do to love yourself welltoday? For me: I worked out hard this morning and plan to enjoy some of today’s deliciousness (in moderation), my chocolate is well earned today!

Here’s to a healthier you in 2013!

Stacy

*And if this seems way overwhelming come and talk with me. I can help you break it down into bite sized chunks.

A Healthier You in 2013

It is important to set a realistic goal. On average fitness resolutioners hit it hard in January and burn out by Valentine’s Day. Here’s 5 questions to ask yourself and help make sure you’ve got the stamina to make it to at least Spring Break and beyond!

    1) What is your big goal? (Be specific – I want to smoke/drink/watch TV less, I want to eat more healthy or to lose weight are too generic – What do those really mean? Break them down to specific ideas. I want to eat at least 3 balanced meals per day, smoke X amount/day, watch X hours of TV, exercise X times/week, etc)

 

  •       (Healthy weight loss is approx 1-2lbs/week. If you’ve got 50lbs to lose that’s a minimum of 25weeks – you didn’t put that weight on overnight and you won’t take it off that quickly either. Your body is smart and will do it’s best to maintain a sense of safety. Lose too fast and research shows it usually comes back on with vengeance)

 

2) What is one small step you can start doing this week to reach it? (To gain or lose we need to manipulate the caloric intake/output – this fits well within a weekly tracking goal)

 

 

 

3) Break it even smaller – what’s one step for today, tomorrow, the next to reach your weekly goal?

 

 

 

4) How many obstacles will get in your way? How will you overcome them? (Thinking through this helps you create a plan. You won’t figure them all out but you will be better able to handle them if you have given some thought to what will keep you from your goals.)

 

 

 

5) Why do you want this goal at this time? (This is your driving fuel. Important to spend some time figuring out your why – if it’s not your goal it’ll be much harder to maintain.)

 

Harvesting Your Fitness Garden

Over the summer we’ve been using the metaphor of a garden to represent your fitness and health goals. In June we looked at how you “planted” the seeds of success, in August how you “weeded”, and now it’s time to harvest.

We reap what we sow. If I want a healthy life then I have to do something to get it. Too often I run into clients who tell me how much they want to be fit yet are not willing to make exercise and healthy eating a priority. They continue with the same ole same ole expecting it to be different. They spend a bunch of money buying the latest gear and don’t use it. They exercise sporadically or eat well some of the time but can’t seem to get it together enough to make a dent in their goals. Then they give up and blame age, location, work, family, friends, the weather … you get the picture.

If you decided to plant a fitness garden this summer it is time to harvest. Now is the time to take stock of how well you did, reward your efforts, and make plans for the next phase of your garden. According to my Aunt and Uncle (excellent gardeners) the work you do in the fall (after the harvest) is just as important as the spring (during planting). Here are some things to consider as you “harvest” your fitness garden.

First, how did you do? Did you reach your goals? Did you get close? Do you feel you gave it your best effort? Where could you have done better? This is a time to honestly, without judgment, evaluate your work. What worked for you and what didn’t?

Second, it’s time to take the answer from #1 to determine what you want to do differently. Did you do ok on certain days but struggle with your schedule on others? Did you get your diet right except for weekends? Did you find you could maintain with some friends and not others? Then determine what you will do differently to meet your goals.

Third, determine what you new goals are. Have you decided your original goal wasn’t what you really wanted? Have you decided to participate in an event, like a 5k or long kayak weekend? Is there a new sport or class you’d like to try? Write it down, find a buddy, get the gear you need, and get started with a new dose of motivation.

Once you have an idea of what worked, what didn’t, where you were successful, and what you’d like to change for the next round, it’s time for rewards! What did you decide you’d get if you made your goal? At what levels were you willing to reward yourself? Did you offer yourself a consolation for efforts that didn’t quite reach where you want to be? Allow yourself to savor and honor your efforts. You worked hard. In life it doesn’t always go well and isn’t always easy. It is your ability to make it through the ups and downs that determines success.

Enjoy the journey!

Weeding Your Garden, Getting Back on Track for Your Fitness and Health Goals

We have all done it. Created a goal, started out strong, only to have our motivation leak out of us and suddenly go missing. Before we know it we’ve quit – we just stopped showing up. In June’s post we discussed “planting our garden”, now it’s time to weed it. In order to keep a garden healthy we must get rid of the plants that aren’t helping it grow.

Here are 5 ways to “weed your garden” and stay on track for your fitness and health goals.

  1. Look at your schedule for the last 3 weeks – determine what is soaking up your time, what you can cut out, and where you can schedule in workouts.
  2. Check out your eating habits – have you increased portions, need to get back to your journal, or eliminate the unhealthy choices from your cupboards. Do this now.
  3. Find a workout buddy – either in person or online – someone you can be accountable to and who can be honest with you about your workout and diet behaviors (in a supportive way). This will help as your motivation wanes next time.
  4. Do the above & recommit to yourself to yourself and your goals.
  5. Don’t beat yourself up – progress is measured not by how far you go without falling down, but how quickly you get back up after you do. Life happens and healthy living happens as a result of healthy choices every day. The important thing is to get back to it as quickly as possible!

5 Ways to Get Around Workouts and Weather

So you think you’re pretty committed to your fitness routine but whenever the weather doesn’t do it your way you are no where near your exercise plan. Hmmmm, are you letting the weather dictate how your workouts go? If so it’s time to get the right gear and commit to yourself. Here’s 5 ways to get around the weather. 

  1. Get the right gear. Rain, wind, snow, sleet all can derail a good plan in no time. Having the right gear can help you stay focused even if the weather isn’t cooperating.
  2. Find a Buddy as committed as you. It’ll help on those gray sky days.
  3.  Have a back up plan. Do you have a gym you an hit if the weather doesn’t comply.
  4. Schedule a couple of times on those days you have a heads up about storms. If you miss the morning workout hopefully you’ll be able to make and afternoon time.
  5. Double up on another day that week. If you miss a workout try to make it up the next day by increasing the intensity of your regular workout and leaving time to make up the missed one.

Live the Life You Love

How much do you love what you are doing? With your life? With your partner? With yourself? Are you able to look around your life and feel like YES! this is what I want to be doing? If not then it’s time for you to reevaluate your life and how you life it.  Read on to change your life.

First, take stock of what you are doing and why. What drives your daily routine? Is it material items you don’t care about? Is it work that you feel betters the world around you? Is it what you want to do or what someone else wants you to do?

Now I don’t ask these questions with the expectation that you will drop everything to do a 180 in your life today, however you can start small.

The next thing you need to do is figure out what you want to do. Write a mission statement. Begin by writing down one statement that encompasses what you want your life to stand for. Sometimes it can be helpful to start this process with a paragraph about you someone might read at your death. What would you like them to say about you? What is the impact on others and the world you have left behind? Once you have an idea around what you would like your life to stand for write down the why behind your passion. What is the driver of this desire?

Then write down one thing you can do each day to move closer to this living this life. Now start doing that thing every day. My experience has been as I begin with one thing it snowballs and soon I am doing a number of things that support the life I want to live and I am no longer living a life that drains my energy, steals my excitement, and leaves me feeling life – less. Instead I feel life – full.

3 Ways to Reach Your Fitness Goals

So we are almost a month into your New Year’s Resolutions. How are you doing? Have you been able to make your daily and weekly goals? or Is you motivation waning and you have forgotten what had you so ready to take on this task? Here is 3 steps to getting back on track and keep yourself moving toward your goals.

Review what progress you have made – you did start something. Review what you have done even if it was only a day or a week. Recall how it felt to have accomplished that first day. Reflect on what was so motivating then.

If you didn’t write it down then. Write it down now.

What are you working towards?

What are you willing to do each day to accomplish it?

How long will it take you? (losing a pound / week is recommended for healthy lifestyle change)

What was your big obstacle? What caught you and kept you from reaching your goal so far? Was it your schedule? Was it support (or lack of it) from friends and family? This isn’t a place to find failure but learning. So look at what went wrong and make a decision about what you can do differently and start again. START AGAIN!!!

The path to success isn’t about never having set backs. It’s about how many times you have a set back and how you get back up. So if you have fallen off the New Year’s Resolution wagon this year. JUST get back on.

Endings and Beginnings

Here we are at another year end. How was your’s? Did you meet some goals? Re-evaluate others? Did you reach what seemed to be an impossible challenge? Did you fall short of an important task? 

Spend some time reflecting on your year. For many we are very good at coming up with what needs to change, creating the goal, and then moving through it or beyond it without a way to measure our progress. All movement, even the ones that feel backwards, is progress. Here’s a worksheet to help you reflect on your year and get ready for the next year of your growing wisdom.

What do you want more of? 

 

What do you want less of?

 

What needs a small change? 

 

A big one?

 

Who do you want to be in the next year? 

 

How will you know when you’ve reached your goal?

 

What rewards you for your efforts?

 

How will you re-evaluate your progress throughout the process? (daily, weekly, monthly, project based, etc).

 

What does success look like for you?

 

Glancing back at the above – what else needs your attention?

 

And are these goals truly yours?

 

Repeat this process as needed. Remember it’s precision not perfection and the journey is what matters most.

Dressing Up Your Fitness

Here we are in October, the month of costumes and scare tactics. As you reflect upon the challenge you took last month – committing to three months of fitness routines – I wonder how you are doing? This is a great time to look at your own scare tactics and how you’ve dressed up your excuses.

One thing guaranteed about life is it’s going to change and the other thing … that’s it’s not always easy. Most of us have a great thing called our brain which is very good at talking us into and out of ideas, goals, and behaviors. So today look closely at how you are talking yourself out of exercise and other healthy behaviors you’ve committed to.

How do you dress up your excuses? Do you use them as masks to hide behind? Do you allow them to be the monologue of your life, “It will never work, I can’t, or if only _____”. Do you use these same excuses in other challenging situations? I wonder what purpose they are serving? We don’t do anything (even that which seems harmful) we don’t get something out of. So figure out what you are getting out of making that excuse and decide if it’s worth it. For me sometimes time with my family is worth my workout but it’s not something I use to forgo the whole plan.

What kinds of scare tactics to you use? Do you tell yourself, “I won’t be able to, I have to avoid, I don’t deserve ______”? These are what is called avoidance goals and they are not as effective long term as approach goals. Sure you’ll make some change in the beginning but over time telling yourself you can’t have that extra piece of cake or you won’t get to do your favorite activity gets old. You end up throwing the whole goal out because your want is greater in the moment and you feel like you can’t win anyway.

You are better off to create approach goals. Ones with positive outcomes. Not only does reward systems work better they last longer than punishment based systems. So create your optimum reward system so not only are you reaching your goals but enjoying getting there too. Life can be pretty sweet when you focus on the process not the perfection.