How-To Reach Your Goals

Every decision, big and small, will point your life in a direction.

Every decision, over time, has the potential to become a habit. 

Habits over time become a lifestyle.

When you are about to make a decision, consider which direction it is taking you.

And then seriously consider the direction you want to go.

We usually do not get off track - in health or really anything - by taking one giant wrong turn.

And we usually do not stay on course to reach a goal without making small decisions to get and stay there. 

A pro athlete makes the decision every day to wake up and practice the sport. He or she says, “no” to things that will point them away from that goal.

What small decisions can you make today that will point you in the direction you want to go?

#YOUareworthy #YOUareENOUGH #YOUareimportant #YOUMATTER 

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How-To Be Remarkably Savvy When it Comes to Exercise

Sometimes we have to get creative when it comes to exercise. If we stop long enough to think about it, our brains may try to talk us out of it. This actually happens to me a lot. The more I think about doing something, the less likely it is that I'm going to do it.*

So what do you do when this happens? 

5 Savvy Ways to Trick Your Brain Into Exercise

1. Exercise first thing in the morning. Set your clothes, and anything else you might need, out the night before and don't hit snooze when your alarm clock goes off. Get up and get moving. You will be in the middle of your workout before your brain realizes what you are doing. 

2. Enlist support from accountability partners such as a trainer, friends, family, etc. Working out with friends and/or family makes exercise more fun and harder to skip. 

3. Try unconventional fitness activities that you enjoy...dance, trampoline jumping or classes, hiking, etc. The more you enjoy it, the more likely you are to continue doing it. 

4. Play tag, soccer, ball, etc with your kids/grandkids/neighbor kids or walk your dog(s). They'll keep you on your toes!

5. Take the stairs at work or when you visit buildings where you would normally take an elevator. 

Newsflash: It doesn't have to be perfect or even organized. Just move more than you did the day before!

PS...Don't be afraid to ask for help! 

#YOUareworthy #YOUareENOUGH #YOUareimportant #YOUMATTER 

*The 5 Second Rule by Mel Robbins is a great tool to use for this and explains what's actually going on in our brains when this happens. I highly recommend this book. 

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How-to immediately begin to manifest motivation with these tips

Need motivation to get started? Stop waiting and start acting. 

Have you ever gotten behind on a school assignment, work project, chores, workouts, etc? You know you need to get started, but you are waiting for the motivation to strike. You wait…and wait…and wait. But before you know it, you’re overwhelmed and really behind or have run out of time. I don’t know about you, but I’ve found that the further behind I get, the harder it is to get started. 

Tips on how I manifest motivation. Some may seem silly, but they work for me. 

  1. Make a list of the individual steps, even the smallest ones or the ones you already completed, and check them off.

  2. Pick the easiest thing to do and start. That action alone will motivate you.

  3. Set a timer and commit to 5-10 minutes with no distraction.

Why do I write something down that I’ve already completed so I can check it off? Because sometimes I need that little spark of action to be recognized in order to fuel my motivation. Action inspires motivation…more action is going to mean more motivation. 

So what does this look like in action? I’ll share an example below.

Morning Workout

  1. Set clothes out the night before.

  2. Set alarm or a bunch of them.

  3. Don’t hit snooze when the alarm goes off - it makes it that much harder to get moving.

  4. Put workout clothes and shoes on right away.

  5. Potty, wash hands, and brush teeth.

  6. GO!

Don't forget to cross the tasks off as you complete them! 

PS...Don't be afraid to ask for help! 

#YOUareworthy #YOUareENOUGH #YOUareimportant #YOUMATTER 

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What If Your #1 Excuse Disappeared?

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What is the #1 excuse that is holding you back? 

I’m talking about that excuse that is keeping you from doing that thing that you can’t stop thinking about…that thing that is in your heart and in your mind. 

So - what is it? Write it down and read it out loud. Is it really true or is it merely an excuse because you’re scared. Maybe you’re afraid of failure, or maybe you feel intimidated because you think someone else is doing it better. The thing is, you’ll never know if you don’t put yourself out there. 

Imagine if that excuse that you just wrote down disappeared. Gone for good. What would that look like? You’re no longer being held back. What is that next step you need to take to get you closer to that thing that you can’t stop thinking about? It’s right in front of you. Now go do that!  Take that first step and you are on your way!

PS...Don't be afraid to ask for help!

5 Tips for Wearing a Heart Rate Monitor - Part 1

I am a huge fan of heart-rate guided training. I credit it with keeping me from overtraining on more than one occasion. If you’ve ever experienced miserable workouts, thinking you need to go as hard as possible every time you workout, frequent injuries/illness, insomnia, irritability, etc, you may want to consider taking a look at the frequency and intensity of your workouts. Yes, there is such thing as too much of a good thing.

There are so many options for heart rate monitors these days. Wrist-based heart rate monitors are nice because you don’t have to wear the chest strap, but they aren’t as responsive. The chest straps have come a long way and are much more comfortable than they used to be. We highly recommend the Polar H 10 strap which can pair with your phone, Apple Watch, FitBit, other gadgets and most fitness equipment.

Here are our tips for wearing a chest strap heart rate monitor:

  1. The part of the strap that goes against your skin should be wet before putting it on.

  2. The strap should be snug so that it doesn’t slip down your torso during your workout.

  3. Tuck the strap under your sports bra to help keep it from slipping down.

  4. Rinse according to manufacturer instructions after each use.

  5. The battery in the receiver will need replaced at some point. We recommend Batteries+ Lifetime battery. It’s a little more expensive, but they’ll replace it anytime you need it replaced.

Follow the directions from the manufacturer for pairing your chest strap with your device/app and for tracking your workouts.

Stay tuned for Part 2 of this series that includes what to do with the data after your workouts.

5 Cool Facts About Exercise

Exercise is like magic. Seriously. Check out all of the cool things that exercise can do for you.

  1. Helps improve sleep.

  2. Improves productivity (especially early morning exercise).

  3. Helps prevent signs of aging.

  4. Helps sharpen your memory.

  5. Helps boost self-confidence.

I know I have felt every single one of these, though I may not have realized it until later on. As far as sleep goes, I don’t realize that exercise really helps improve my sleep until I’m not exercising and then can’t sleep. The same goes for productivity, memory, and self-confidence. These are all things that accumulate over time with consistent exercise, so the improvements may not be easy to detect. However, once that exercise consistency decreases, productivity drops for me, my memory isn’t as sharp, and my self-confidence takes a nose-dive.

Exercise really is the best medicine.

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Do you know about this life-changing fitness hack?

You’ve probably heard me say before not to worry so much about what you are doing for exercise and how you are doing it, but just to move more. While that is a statement I stand by, there are circumstances where you need more. 

What might those circumstances be?

  • If you have a specific training goal - a race, event, etc.

  • If your weight loss has stalled and you don’t know why.

  • If you keep getting injured or have chronic pain.

  • If you feel like you’re always getting sick.

What does “more” entail? Heart rate guided training. Please take a few minutes to read, “5 Reasons Why You Should Be Using Heart Rate Training” for a more in-depth explanation. 

I’m a huge believer in exercising smarter, not harder. Heart rate guided training allows us to do just that by using our own heart rates to guide the intensity of our workouts. 

Our brand new class, Fab FIIT, starting September 4th, will teach and guide clients how to use their heart rates to get the maximum benefit from each workout while exercising at an appropriate level for them. 

Stay tuned for my review of the Polar H10 heart rate strap later this week and why we recommend a chest strap over a wrist-based heart rate monitor for our new class. If you aren’t following us on Facebook, make sure to do so now. We share a ton of free, valuable information on Facebook and our other social channels.

#YOUareworthy #YOUareENOUGH #YOUareimportant #YOUMATTER 

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5 Simple Ways You Can Get Back to Exercising

It may still feel like summer out there, but many kids have started back to school over the past couple of weeks. What does this mean for you? Probably more traffic, busier mornings and evenings, if you have kids, and finding a "new normal" with your exercise routine. 

What does "normal" look like for your exercise routine? Will you go back to what you were doing before the kids got out of school for the summer? Will you continue what you were doing over the summer? Will you start something new? Check out our tips on how-to ease back into your exercise routine once the kids are back in school below. 

1. Choose some form of activity/exercise that you like to do. The more you like it, the more likely you are to stick with it. 

2. Enlist a buddy. You're not just helping yourself be accountable here, but your buddy, too. 

3. Sign-up for a fitness class (more accountability). There are so many out there, keep trying until you find one you like. 

4. Hire a trainer (again with the accountability thing). Also cuts down on wandering around the gym and increases focus on what works. 
 
5. Get everything you need ready the night before (if you're doing early AM workouts or bringing your clothes with you packed for a lunch or after work workout.)

As counterintuitive as it may seem, exercise will help you through this sometimes stressful transition from summer into fall. 

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4 Ways to Immediately Ease Stress and Anxiety

Do you often feel like you are operating on autopilot? I know that there are days when I do this. By the time I realize what’s been going on, it’s 5:00 PM and the day is nearly gone. A continued pattern like this can lead to increased stress, which in turn can lead to increased anxiety and all of the fun symptoms that come along with that.

So how do we slow down a little and try to ease a bit of the stress that we are feeling? By practicing mindfulness daily. Here are some easy ways to incorporate some of those practices into your day.

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  1. Meditation - It may not be for everyone, and that is okay, but I urge you to give it a try. There are many apps out there that offer free, short meditations to get you started. I really like Headspace because they make it simple. I used to think that there was no way that meditation would work for me - mainly because I can’t sit still - but I’ve discovered that I was wrong. I don’t meditate for long periods of time, but Ive learned that even a few minutes can be beneficial.

  2. Slow down when you are eating. Notice the taste and textures of the foods you are eating. Chew thoroughly. Put your fork down between bites. This practice can also help ease digestive woes.

  3. Stop and smell the roses. Literally! Notice the beauty and wonder that is right outside your door.

  4. Practice gratitude. For your life, for your family, for everything.

    You don’t need some elaborate plan to get started. Just begin noticing things as you go through your day. Some days will definitely be easier than others, but something is always better than nothing. When you get caught up in the craziness and you notice what’s going on…stop. Take a deep breath (or two) and know that it’s going to be okay.

There is no perfect time...why are you waiting?

There is no perfect time.

Have you ever said, “I’ll do X once I get Y under control.” - or something along those lines? I know I have. Our minds trick us into putting off that scary thing that we kind of want to do, but are intimidated by, so we do what feels safe. We stay put.

Have you seen that diagram about the comfort zone and where the magic happens? Spoiler alert…the magic happens outside the comfort zone.

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Waiting until everything is “perfect” before starting something means you will most likely be waiting for a very long time. Let’s be honest, there’s always something that’s making life a little crazy, right?

Look six months down the road. What do you see? Are you still waiting for the stars to align (aka the perfect time), or are you six months closer to where you want to be?

Take that first step outside of your comfort zone. Test the waters…how does it feel? Sure, it’s a little scary at first, but soon you will be asking yourself why you waited so long.  And before you know it, those new steps will become part of your new comfort zone.