“The Perfect You”
January 14, 2010
Since I have already shared with you my excitement for the New Year, I now want to help you find passion in your fitness as an ongoing project for 2010. Learn more about what perfection is in your fitness training.
Some of you may know I was an elite level gymnast for numerous years, and then earned a scholarship for collegiate gymnastics. Shortly thereafter, my athletic career followed what became a nine-year professional competitive-fitness career.
Everything, (athletically), that I have competed in strived for the end goal of perfection. The problem was, “perfection” was determined by someone else. It was structured for officials to judge me and compare me with others. They supposedly had the expertise to see if I was perfect in my physique, performance, and showmanship. Although I completely loved what I was doing when I was competing, I am now happy striving for my own perfection, which is solely concluded by = ME.
Have you ever gotten caught up in your “perfect” training routine, then somehow fell short? What if your goal was to do 45 minutes of cardio but you only did 30 minutes. It was less time, but you worked at a higher intensity. Is this an imperfect routine or does your definition of perfect become slightly changed? Have you allowed someone else’s idea of perfection affect you.
Review your fitness training, and see if you are unnecessarily hard (or easy) on yourself. Do you allow for adaptations of “life”? Do you continue moving forward? What is your perfect routine and how can it stay perfect with changes?
My fitness campaign in 2010 is about finding passion in your fitness while keeping balance in your lifestyle. Keep the competition within yourself. Allow yourself to adapt to unexpected life situations. Most of all continue to include fitness as a regular part of your daily routine.
New Year – New You
January 14, 2010
It is the beginning of a brand new year and the start of a new decade. If this isn’t exciting I don’t know what is. By now we should all be into our “routines” so why would I be so excited? Because today is the perfect day to really begin implementing our plans for 2010. What if you don’t have those plans already figured out? Well here are a FOUR steps you can take to get you start on the right foot.
Here are a few suggestions for a balanced lifestyle in 2010:
1. Learn something new daily – read the paper or informative website, try a new class, or cook a new recipe.
2. Create enjoyable quality time – catch up with old friends, schedule a date night with your “honey”, or play a fun game or activity with your kids.
3. Challenge yourself – it is a new year – try new things – Work with a trainer, try a group exercise class, or treat yourself to a workout video at home.
4. Treat yourself for accomplishing your goals – a non-food treat can be quite a reward such as a massage, new scented lotion, or an active celebration with friends.
Since I practice what I preach, this is how I have already incorporated all four of the suggestions. I learned a few new tools to use when editing photos. Now I can share more here on my blog, facebook and the many other places to “social network”.
We have been hosting this year. We began with a small New Year’s Eve party at our house with our close friends. The next weekend a dear friend of ours visited us from Seattle so we had some quality time, good healthy food, sunshine and of course laughter.
I picked up three new dance-movie videos from a “going out of business” sale at the local video store. From these videos, I hope to pick up a few “fancy dance moves” to share with you at my next guest performance.
My treat for accomplishing all three small tasks in January, was a well needed massage. (This is not my typical treat, but one that was well enjoyed!) Your treat doesn’t have to be an expensive massage, it can be something that is meaningful to you such as allowing yourself free time to indulge in a smut book, relaxing in a bubble bath, or finding a new scented lotion that makes you feel good.
It is a new year, time to expand and grow your knowledge, as well as reward yourself for those steps you have taken to accomplish those tasks. It doesn’t have to be a lavish treat – but one that has meaning to you.
I will share some more of my long term goals and objectives with you next week. It involves reaching more women on a wider base throughout the country – and inspiring them to lead healthy lives on a consistent basis.
I challenge you to write down your goals. What are you going to do this week? What are you going to learn and create? How will you challenge yourself? What will be your treat upon accomplishment?
Feel free to leave some of your goals in the comments section – goals attainment is more effective when you are accountable for your actions.
13 Solutions to Exercise Excuses
January 12, 2010
Some people like working out, but let’s face it even the most energetic people occasionally feel like skipping a workout. Are you familiar to any of these common excuses? Here are some decent excuses – but I have better solutions!
Most common excuses for missing a fitness workout:
* 1. Lack of energy – “I don’t have enough energy to work out.” It’s time to take a good look at your sleeping, dietary consumption, and workout habits. You need at least seven to eight hours of sleep at night. You must have quality calories from nutritious foods and beverages. Check your workout frequency and intensity – overtraining symptoms include lethargy, sore muscles, and lack of results. Remember – exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized.
* 2. Clueless – “I don’t know what workout I should do.” Yes, this industry has plenty of controversial info, but not to worry there are plenty of qualified trainers. You can also search through the internet find information or even an “Online Fitness Coach” so you can have safe and effective workouts created for you (this is more budget-friendly than in person with a trainer). Other options are to select a fitness magazine, ask a friend who workouts regularly for workout tips, or begin with group exercise classes.
* 3. It is painful. “I hurt when working out.” Working out should never hurt. There’s a difference between working your muscles and hurting your body. If you have a lot of joint issues, you can look at alternative types of workouts like yoga, walking, pilates, or swimming, which are relatively gentle on the body. You should not discontinue exercising altogether, but do lower intensity training to maintain fitness. You may also want to refer back to excuse #2 – find qualified help to make sure you are not doing something to cause injury.
* 4. Too challenging. “Working out is too hard.” Fitness workouts don’t have to be hard. Find something you enjoy doing because that will be a form of exercise you will continue. Not sure what you like? Try a variety – classes, weights, yoga, pilates, bootcamp, etc - it’s all about building a little confidence and realizing that workouts can be FUN and rewarding.
* 5. Limited time. “I’m too busy to workout.” HA! You can find at least 30 minutes to work out during your day. Even if it is three ten minute walking sessions – you can still count it as 30 minutes. If your schedule is filled with important meetings, chores, appointments breaking up your workouts is an easy solution. There are also plenty of effective and efficient workout routines you can squeeze into your schedule in the morning or at lunch. You can also try online workouts that you can do at home or the gym.
* 6. Geographically undesirable. “The gym is too far away for my workouts.” Even if you can’t get to the gym to workout every day, you can still get in great shape by working out at home. Buy a set of dumbbells and resistance bands. Stability balls are another great piece of exercise equipment. Home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. Again – there are lots of online “at home” fitness programs you can become a part member of for little or no cost.
* 7. Commitment-Phobe. “I can’t make the commitment to stick to a workout routine.” Looking at exercise in the long term can be overwhelming. Start with small goals, such as including some type activity five of the seven days of the week. Be more active each day by taking the stairs and walking around more. Decide you’ll get up 10 minutes early to walk or lift weights. Over time, you can increase your workout time and try new programs. For now, concentrate on weekly goals – you may want to make yourself accountable to a fitness coach or even a friend.
* 8. Buddy System. “I don’t have anyone to workout with.” Many people use the excuse of a lack of a partner for not going to the gym, or use the excuse when their training partner misses, they skip too. Do not let other people choose your destiny with your progress. The gym should be for you, so do not let others create obstacles or deter you from your goals. Be sure you have reliable source, such as someone with similar goals or someone who will be there for you such as a fitness trainer.
* 9. Lack of motivation. “I can’t seem to stay motivated to continue working out.” If you’re tired, stressed or bored with your workouts, it’s hard to keep going. To combat that, change your workout routine every 4 to 6 weeks by trying something new, changing your workout intensity or altering your exercuse duration. Keep those short-term goals in mind. Focus on the end result knowing that each day you are getting one step closer to achieving your fitness goals.
* 10. Have to work late. “I have work meetings at night or deadlines that keep me late.” If you are consistently working late, then get up early and grab a workout BEFORE work. This is a great way to combat evening excuses. If early morning is challenging, refer back to #1 – and remember sleep is key.
* 12. Weather not permitting. “It is too hot, too cold, too snowy, too wet, too something.” Really? Mother nature may challenge you sometimes, but if you continue to go back to your goals, and really focus on them, this should be a minor challenge. If outside is too rigorous to get to a gym – there is a home work out you can do – check out an online routine, FitTV programs different exercises, or take the day to select five to seven active stretches, then get back to your training the next day.
* 11. Wrong people, Right gym. “My Ex works out at the same gym.” A bad break up can be good motivation to workout harder and let that someone see what they’re missing out on. Your other options are to continue to focus on you and ignore the other person, change your workout times, or change your gym – remember sometimes a fresh start can be invigorating.
* 13. No clothes. “I don’t have any clothes to wear for workout.” This is truly my favorite issue. Granted you’re exercising for your health, not to walk the runway, but did you know when you feel good in the clothes you are wearing, it can actually boost your workout? You don’t have to spend a fortune to look great in your workout gear. You can actually see the muscles you are concentrating if you have properly fitted clothing. There are plenty of places to shop online for fitness wear that are budget-friendly, flattering, and fashionable.
Bottom line on missing workouts - there really is no “good excuse” – because it is just that, an excuse to justify you missing a day of increasing your health. Do you really want to deprive yourself of a day of self-improvement?
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