Tag: fitness

woman doing exercise
June 9, 2022
Blog

Personal Trainer Red Flags

Why personal trainer red flags? A client relayed a very upsetting experience she recently had with a personal trainer to me this week. While this experience was truly egregious, unfortunately, some of the behaviors this trainer engaged in are not uncommon. And, even more unfortunately, many folks feel discouraged and embarrassed after experiences like this and give up on their fitness goals. So I wanted to share with you some things I view as red flags from my perspective as a nutrition coach, fitness instructor, and someone studying to become a personal trainer.

Red Flag 1:Your trainer continuously tries to upsell you

While your trainer’s pay does depend on their ability to sell sessions, their time spent with you should be focused on you and your workout. They should respect your boundaries and your time and avoid pushing you to buy more.

Red Flag 2: Your trainer gives the same workouts to everyone

Everyone has different needs. Everyone has different goals. You pay for individual attention from your trainer. Therefore, your trainer should not be giving all their clients the same program. It’s laziness.

Red Flag 3: Your trainer pushes you too hard

Two integral parts of being a trainer are meeting a client where they’re at and recognizing when to increase or decrease workout difficulty. If you are telling your trainer you’re in pain or the workout doesn’t feel right, they should respond to that promptly and appropriately.

Red Flag 4: Your trainer strays outside their scope

Your trainer should not be offering nutrition advice unless they are properly trained in nutrition. Likewise, they should not offer medical advice. Doing so demonstrates irresponsibility and carelessness with your well-being.

Red Flag 5: Your trainer does not obtain consent

Your trainer should not ever touch you without your explicit consent. Ever. Additionally, if you tell your trainer you do not want to discuss eating habits, that should be sufficient for them not to bring it up. It’s about boundaries and respect.

Red Flag 6: Your trainer spends most of your session looking at their phone

Last time I checked you were paying them to watch you, right? If they’re absorbed in their IG feed, they won’t notice when your form is off or you’re at risk of injury.

Red Flag 7: Your trainer doesn’t cheer you on

Your trainer should be a source of encouragement and motivation. They should be telling you when you’re doing well and celebrating that with you. If they only focus on what you need to improve, that’s discouraging.

These are some of the personal trainer red flags I think you should look out for. Are there any you would add?

color colour fitness health
September 21, 2021
Blog

5 Tips to Help You Start Exercising

To start exercising regularly when you aren’t used to it can be a challenge. Where should I start? What should I do? What if I’m not motivated? Depending on the day of the week, there is a new headline out touting the superior benefits of one style of exercise over another. But here’s the thing, it’s not supposed to be that complicated. Very simply, our bodies are made to move. Here are a few tips to help you start exercising.

1. Start simply

Start by just trying to move more each day. Increasing your daily movement can boost your energy levels as well as your motivation and confidence. Plus, it’s good for you! This can look like choosing the stairs over the elevator or taking a short walk on your lunch break. While fitness trackers can be problematic if you live and die by them, aiming for that 10,000 steps per day, can be a simple way to make sure you’re moving more.

2. Go with what you like

What happens if you try to force yourself to do something you hate? Chances are you will find every excuse in the book not to do that thing. One of the best ways to ensure your success when you start exercising is to start with something you think or know you will enjoy. For example, if you know you like to dance, try a Zumba class or barre. If you know you hate cardio, start with strength training. If you like it, you are more likely to do it.

3. Don’t rely on motivation to start exercising

woman stretching on ground
Photo by Jonathan Borba on Pexels.com

One of the most common pitfalls I see is when folks assume that motivation is a force that just materializes out of nowhere or it doesn’t. Waiting for motivation to spontaneously strike is a recipe for failure because it just doesn’t work that way. Very often, a little bit of action must precede motivation. For example, have you ever noticed how sometimes getting yourself to the gym is the hardest part but then once you’re there and moving, you’re fine? That’s a great example of how pushing yourself through a little action (getting yourself to the gym and starting) helps create motivation to continue. Not sure if you’re up for a run? Trying lacing up those sneakers and walking for a bit. Not feeling the idea of lifting today? Try doing some stretches or yoga first.

4. Accountability

Peer pressure can be a very effective tool! Well, maybe it’s not peer pressure. But having the accountability of a gym buddy or workout partner can be very helpful when you start exercising.

5. Don’t go crazy

The quickest way to sabotage your fitness goals is to do too much too soon. This could mean setting overly ambitious goals so that you become discouraged when you can’t meet them. Or it could look like pushing too hard and getting injured. As the saying goes, Rome wasn’t built in a day and muscles aren’t either! Take your time, listen to your body, and go easy on yourself.

September 22, 2020
Blog

The Trouble with Fitness Trackers

These days it’s hard to find someone who doesn’t have some type of wearable fitness tracker. You probably have one yourself. I have one – it’s on the floor between my bed and nightstand where it’s been gathering dust for months. Oops. From the Apple Watch to the Fitbit, these things are everywhere, but are these fitness trackers as beneficial as they seem?

Accuracy and Arbitrariness

The first issue with these trackers is that many of the goals they set for you are completely arbitrary. The goal of 10,000 steps, for example, is not some magic number that was arrived at after decades of scientific studies. It actually came from an ad campaign for a Japanese pedometer in the 1960s. And, while there are some studies that show it is beneficial to walk 10,000 steps a day, those studies also show that ANY amount of exercise is beneficial. So you need not beat yourself up if you come up short of your 10,000 step goal. Also, because any exercise is beneficial, you don’t need to worry about 10,000 steps PLUS your fitness class. You can do one or the other and still reap benefits.

Looking at the other possible goals a fitness tracker may set for you, keep in mind that these are not tailored to you, even if you enter your biometrics into their app. These are numbers based on general populations data. So those goals may not be right for you specifically.

When it comes to tracking those arbitrary goals, these devices vary widely in how accurate they are. For those of us who have a tendency towards obsessiveness or perfectionism, this could lead us to push ourselves too much for the sake of reaching that goal. Then there is the feeling of disappointment or defeat if you fail to reach your tracker goal as well. So it’s very important not to place too much stock in those numbers.

Tracking of Other Metrics

The newest fitness trackers can also track metrics like sleep and blood pressure, which may be very appealing to those who struggle in those areas. However, some evidence shows that these trackers could actually create or exacerbate issues in those areas just by tracking them because the tracking creates an anxiety there. Think about it, it’s hard to sleep if you’re worrying about getting enough sleep. Likewise, stressing about your blood pressure could impact your blood pressure.

The Slippery Slope

My major concern with wearables is how easy it can be for an otherwise healthy habit to turn into something destructive. Just as dieting can turn into eating disorders, fitness tracking can become disordered as well, leading to injury and health issues. We live in a culture where how little you ate, how much you exercised, and how much weight you lost are worn as badges of honor without regard to the toxic impacts that paradigm can have.

Fitness trackers can be a good source of motivation and can help show you (some of) the progress you’ve made. But they have significant limitations and drawbacks. If you’re wondering if fitness trackers are beneficial, make sure you consider these points.

Disclaimer: Please note that I am not a medical doctor and that none of the above information is to be construed as medical advice.

February 20, 2020
Blog

8 Thing I Wish I Knew before Starting My Fitness Journey

This is another guest post from our fabulous intern, Nicki. While she is currently a certified personal trainer, she had to start somewhere, too, and she knows what it’s like that first time you step into the gym and contemplate picking up a pair of weights. Here is some of the advice she wishes had been shared with her back then.

I started seriously lifting when I was just a sophomore in high school, which puts me at about 6 years now. When I started, I had no idea what the heck I was doing. I’ve been through many phases in my endeavors: sport-specific training, powerlifting, body-building, swimming, physical therapy, and more.

Now, I am a Certified Personal Trainer and an (almost) graduate with a degree in Exercise Science. Through my education and a lot of trial and error, I have learned a lot, and there’s still plenty more to learn. I want to pass along some information to the beginners out there who are just now starting their fitness journey. Here are a few bits of advice that I wish I had been given when I first started. 

1. No one is looking at or judging you

I know one of the main concerns that most people have when starting to go to the gym is that they are afraid of being judged. As an anxious person, I 100% understand this fear. But take it from a veteran lifter, we all know that everyone starts somewhere. Most of the individuals you encounter in the gym are too focused on their own goals to worry about yours. Take your time, challenge yourself, educate yourself. It gets easier!

2. Not every exercise has to be 3×10 or 4×12 to be effective

I feel like the most common training parameters I hear about are 3-4 sets of 10-12 reps. Those are fine, don’t get me wrong. Those are the parameters that are typically used to achieve gains in muscle size. If those are your goals, then great! But I often see people who are training for strength using these parameters and seeing little results. So if your goals are more strength oriented, I would recommend switching it up every now and then. The parameters for strength are sets of 2-6 of 6 or fewer reps. Keep in mind, you should be using a weight that challenges you, so you should be using a heavier weight for 6 reps than you do for 12.

3. Start at a light weight while learning proper form

This kind of coincides with number 1: no one cares what weight you are using. It’s much more important to be using proper form than using heavier weights. If you cannot perform the weight with proper form, reduce the weight. Once you get the hang of the form, then definitely challenge yourself. But don’t hurt yourself trying to look like the strongest person in the gym. It’s not worth it. It can be helpful to watch YouTube videos or talk to a trainer if you are unsure about the form. If you are comfortable with it, try filming yourself as you perform the exercise so you can watch it back and see what you need to work on. 

4. You will notice things getting easier before you notice your muscles growing

In the first couple of weeks of training, you will notice that you are moving weights easier, without noticing a huge difference in your body composition. This is because your muscles “learn” to move heavier things faster than they can grow in size. Be patient, it takes several weeks to notice serious changes in muscular hypertrophy.

5. You will most likely see a lot of change right away, and then not so much.

If you are a real beginner to the gym and getting proper nutrition, you are probably suddenly burning a lot more calories than you used to. If one of your goals is weight loss, you will probably experience a lot of success in your first few weeks. Eventually, your body will adapt, and it will be more challenging to continue seeing big results. Continue to challenge yourself by gradually increasing the load and/or repetitions.

6. No amount of donkey kicks or bodyweight squats will get you a bigger butt. I’m sorry.

I know I’m spilling some major tea here on some popular fitness accounts, but the best way to grow your glutes is by resistance training and eating plenty of protein and carbs. So don’t waste your time doing a million of the exercises that are actually made to be warm-ups. Some of the best exercises for growing your glutes are compound movements, such as hip thrusts and split squats. If you perform these at a weight that will safely challenge you and fuel your body properly, you should see some changes.

7. You cannot get bulky by accident

I hear a lot of people ask how they can get in good shape without getting “too bulky”. They see pictures of bodybuilders and are afraid that by following a standard training program, they will look like that too. I’m here to tell you that getting ripped biceps and shoulders takes some serious hard work, is not sustainable for a normal lifestyle, and certainly doesn’t happen by accident. Please, train your upper bodies, it is super important for functional fitness, injury prevention, and posture. 

8. You CANNOT spot reduce fat 

More tea to be spilt here. I don’t care how many fitness influencers try to sell their “arm fat burning” or “stomach toning” exercise programs. Say it with me: you cannot spot reduce fat. Which means, no matter how many curls you do, you cannot train away the adipose tissue in your upper arms. No matter how many crunches you do, you cannot immediately get abs. Only by training under a caloric deficit (eating fewer calories than you burn) can you lose fat. And when you do lose fat, you cannot pick and choose where it goes first. 

—

Being a newbie in the gym can definitely be intimidating. Just remember that everyone is there to better themselves, and they were all beginners once, too. You may be surprised that most people in the gym are actually very respectful and supportive. 

If you are unsure how to start, talk to a professional. A CPT can help you to shape your workouts to best achieve your goals. A health/nutrition coach can work with you on your dietary habits to best fuel your body for energy and recovery. Take your own experience and learn what works for you, and soon you will be an seasoned gym-goer too!

 

 

September 12, 2019
Blog

What to do when you don’t have time to workout

Even the most dedicated gym junkies can have days where they are just flat out and can’t make it to the gym. That’s OK! No one is ever going to get their routine perfect 100% of the time. Period. However, even on those days where you’re stuck in the car or in back-to-back meetings, there is a lot to be said for getting a little movement in. So what can you do on those days where your calendar simply doesn’t allow for your 3 mile run?

1. Stretch it out

If you’re spending a lot of time behind the wheel or at your desk, some stretching will go a long way to help you feel better, keep your muscles limber, and get you a little more energized. Try opening up your chest to counter hunching by clasping your hands behind your back and pressing them away from you. Stretch out those hamstrings by extending your legs and reaching for your toes (you’ll get a little lower back release as well!). Or try a seated twist to give your spine some lovin’. Here are a few more examples of exercises you can do at your desk. 

2. Find the opportunities for movement that you can

Every little bit helps, so find those opportunities to get your blood flowing when you can, even if it’s just little things. Try taking the stairs instead of the elevator. Try parking a little further than usual to get a little bit of a walk in. Or set a reminder to get up and take a quick spin around your office every hour or so. This will give you a few extra moments to recharge and re-energize.

3. Work your legs

If you have a little bit of time for a workout but aren’t sure what to do, working your legs will help you get maximum burn for what little time you have. Your legs contain one of the biggest muscle groups in your body and bigger muscles mean more calories burned because it takes more to move them. Working some squats, lunges, and resistance band exercises will get those legs moving and those calories burning.

Getting even a little bit of movement in will help you de-stress, feel better, and have better energy. It will also help counteract some of what sitting all day can do to our bodies. So move when you can and don’t stress about your missed workout.

Don’t Do These Things

Don’t – Try to compensate by eating too little

Skipping a meal or two to compensate for a missed workout is not going to achieve any good. If anything, it will leave you cranky, tired, and less able to recover from your regular workouts. Yes, you do not need to consume as many calories on days when you’re not working out. So be mindful and pay attention to your hunger cues instead of trying to overcompensate. Eat healthful foods when you’re hungry and stop eating when you’re satisfied. I can promise you that the impact of one skipped workout is not as drastic as you may worry it is.

Don’t – Try to make up for it with an excessive workout the next day

This just isn’t how our bodies work. You can’t make up for a missed workout by pushing yourself too hard the next day. All that’s likely to get you is injured or too sore to workout the next time. Just pick back up where you left off.

Don’t – Beat yourself up about it

Like I said before, no one will ever get their routine perfect 100% of the time. We are human and life happens. Be gentle with yourself and don’t let this missed workout derail your efforts. Just assure yourself that you’re getting a break today and you will get back into your routine tomorrow. The wonderful thing is, you can always start back on your routine. 

April 15, 2019
Blog

Coping with an Injury

Back in February, I took a nasty fall down a flight of stairs. Being rather clumsy, I thought “wow, that really sucked,” made sure no one saw it, and tried to stand up, only to be met with the worst searing pain I’ve ever felt in my life. I truly thought that at the ripe old age of 31 I had broken my hip. I used the snow and slush I was stuck seated in as an ice pack while I waited for my fiance to come home from work (fortunately closeby) and pick me up off the ground and get me to the hospital (sorry, to stubborn to pay for an ambulance).

Long story short, I spent several days mostly immobile followed by almost 2 weeks out of work. I had a lot of time to sit and think…about how much this sucked, about how useless I felt, about how I didn’t know how long it would take to get better, about what the loss of my income would mean for us, about all the progress I had made in fitness that was being undone seemingly with every hour I laid on the couch. Your mind goes to some dark places when you’re laid up and home alone with a cat who runs away when she so much as thinks you’re about to cry.

This was a depressing time for me. For someone who relied so heavily on their fitness to make a living – to teach barre, to visit health coaching clients, to wait tables part time – I had to recognize how quickly and easily all of that could be taken away.  Not to mention that my major source of stress relief, exercise, was not an option.

Don’t get me wrong, I was very, very lucky because I could have been must worse off. Nonetheless, this was a challenge for me and I know there are others out there with even bigger obstacles. So I wanted to share some of my tips for getting through situation like this.

8 Tips for Coping with an Injury

1. Ask for help

I don’t mean just with your physical limitations. Have someone you can call when you’re wrapped up in those dark thoughts. Better yet, have a couple different people. Sometimes it helps to have someone outside your family give you the pep talk. I’m so happy that my mother was around that week and could come to my house to keep me company. And one night when I was really wallowing in self-pity and I didn’t want to trouble my fiance with it again, I had a great call with my best friend. Having a support network is key.

2. Focus on what you can do

It is literally too easy to focus on all of your limitations when you’re on the injured list. As corny as it sounds, try to refocus your thoughts on the things you CAN do. Even better, write them down so you have that concrete reminder. I couldn’t go to work, but I could hobble my butt to my desk and get it organized. And, later on, I couldn’t demo the exercises in my barre class, but I could do a damn good job describing every exercise to my students in detail so they could do them (PS thank you to all my students for being to supportive and bearing with me through that!).

3. Keep an eye on your progress

Celebrating the little victories was key for my motivation and spirit. I walked around the house without crutches! I didn’t take a muscle relaxer today! I figured out how to stand up without triggering an excruciating spasm! These were all mini victories that I proudly proclaimed to my fiance every night like a toddler who just went potty for the first time. Instead of dwelling on how down and out you are, look for those little victories and celebrate them.

4. Don’t be discouraged by ups and downs

At the same time, know that progress isn’t linear. You are going to have a couple great days and then one day that feels like a huge step back. It’s normal and it’s still part of your overall forward progression. Take it in stride, listen to your body, and stay focused on your goals.

5. Find some outlets for your stress

Got a hobby you’ve been wanting to pick back up? Or maybe a new one you’ve been wanting to try? Or maybe, like me, you realized you hate where all of your pictures and art work are hanging and want to completely rearrange them. Whatever it is, find something that you can do to keep your mind occupied release some stress.

6. Keep it in perspective

I don’t have a real statistic to back this up but I would say from my own experience that 9 times out of 10, there is some way that whatever is going on could be worse. And sometimes the only way to calm those voices in your head is to to remind yourself that you are grateful it wasn’t worse. There were many times when I had to say to myself “at least it wasn’t broken. Be grateful you still have both legs. You could have hit your head but you didn’t.” Kind of dark, yes, but it did help me realize that I had a shorter road to go than I felt like I did.

7. Feel the gratitude

For every little thing that someone does to be helpful or supportive, really take a moment to think about it and feel genuinely grateful for their help. You might be out of work and have no money coming in, but you’ll feel much richer just by taking 5 minutes to really feel thankful for that phone call from your best friend, or the dinner your neighbor dropped off, or that hug from your significant other when you were having an irrational meltdown… again.

8. Take care of yourself in the ways that you can

Exercising was out for several weeks, and I knew that. And as much as I wanted to smother my sorrows in a bottle of wine and a bag of salt and vinegar potato chips, I didn’t. Well, I had a little bit, but not the whole bottle or the whole bag. I knew my body needed my support to heal fast and I had every reason to want to heal faster, so I did all I could in my power to help it. I focused on good nutrition and hydration, I got plenty of rest, and, as soon as I was able to, I started with chiropractics and physical therapy.

When all was said and done, I “graduated” from physical therapy 7 weeks after my fall and I’m able to run and teach barre again. Still doing some strengthening exercises on that side and I need to be careful I don’t go too crazy, but I’m beyond happy to be back at it again.

November 29, 2018
Blog

Why #noexcuses is not healthy

Knowing that I’m opening myself up to criticism here, I’m going to share something with you. Back in August, I completely stopped working out and didn’t start back up again for about 3 months. At first, it just kind of happened, – I would skip a fitness class here or there. But then I made a conscious decision and said “I have too much going on right now. I’m going to stop working out for a bit.” At the time, to say that I had a lot going on would have been a massive understatement. I was barely keeping my head above water and I knew that what little time I had I needed for rest… at least for the time being. Long story short, I only started putting together a regular workout schedule again nearly 3 months later.

I’m not perfect (far from it) and I share many of the same struggles my clients work through. That gives me a very important perspective: I get it.

I hid this fact about me and I felt embarrassed about it and even ashamed of it. Who would want to work with a health coach who wasn’t even forcing herself to work out? The more I thought about it, though, I realized I would want to work with that coach because they’re a real person, too. I’m not perfect (far from it) and I share many of the same struggles my clients work through. That gives me a very important perspective: I get it. So I’m OK with my decision and with my struggle to get back into it.

One thing I noticed while I was making that decision not to work out is that I was literally being bombarded by an Instagram feed full of gym pics and #noexcuses. And if I logged into Pinterest, it would have been the same thing. I realized that I really freakin hate that hashtag and I’ll tell you why.

To say #noexcuses implies that there is never a reason not to workout. It then follows that, if there is never a reason not to work out and you come up with one, then you are somehow failing or being lazy. How is that healthy? Spoiler: it’s not.

#noexcuses is part of that fitness extremism known as fitspo or fitspiration – pictures of thigh gaps, gym selfies, and fad diet miracle before-and-afters. In general, this trend creates a constant striving for largely unattainable physical perfection characterized by extreme behaviors and unhealthy habits. The focus is entirely on looks. It engenders self-hatred and depression because it pushes constant comparison to others. What makes #noexcuses even more destructive as part of this paradigm is that it is based on blame and inferiority. To say #noexcuses implies that there is never a reason not to workout. It then follows that, if there is never a reason not to work out and you come up with one, then you are somehow failing or being lazy. #noexcuses also implies that whatever reason you have to skip your workout is unimportant, insignificant, so just get over it. How is that healthy? Spoiler: it’s not. #noexcuses is the stuff unhealthy body image and disordered eating and exercise habits are made out of.

Life is not all black and white. Fitness doesn’t have to be either/or. It’s not that either you work out every day or you’re lazy. That’s just not how it works, regardless of what the #noexcuses crowd would have you believe.

Your body needs rest just as much as it needs movement. Obviously, there is a difference between a reason and an excuse. That I’m mentally and physically exhausted and I don’t have the time are reasons. That I can’t find a hair elastic is an excuse. But on the days when you need a rest, take a rest and don’t feel guilty about it. When you don’t have time, don’t make yourself crazy trying to find time. Sometimes, it’s just that simple – there is no time.

Here is the truth. No one is perfect and even those #noexcuses people skip their workouts. They also drink beer and eat pizza. But they don’t tell you that because they need you to believe that they are perfect. Maybe some of them are good-intentioned and hope that their perfect image will somehow motivate someone. And I’m sure there are some folks out there who do find it motivating. But, in reality, it’s likely that it’s making more people feel like garbage.

There are excuses, there are reasons, there are needs. What is more important than hitting the gym without exception is listening to your body and what it needs. What’s important is that when you get out of your workout habit, you find a way to get back into it. That right there is often the hardest part. And that’s OK and that’s normal. You are not defective if you struggle to get back to the gym. You and your body are capable of amazing things. Listen to your body. Take what you need. Do what you need. And don’t let the Internet dictate your worth.

February 2, 2018
Blog

Why Do I Get Sick When I Start a New Gym Routine?

You’ve started hitting the gym regularly. You get 3-4 good workouts in a row in and then you get sick. Why does it seem like you get sick when you start a new fitness routine? You’re not alone and this is an actual thing – it’s not just your body betraying you, though it may seem like it.

So let’s look at what’s going on when this happens and the steps you can take to stop it from happening to you next time.

Stress on Your Body

While exercise is really good for your body, it is also a stressor on your body, especially if it’s different or more vigorous than you’re used to. That stress on your body can temporarily run down your immune system, making you more susceptible to germs and viruses. It’s similar to how your immune system can get run down if you’re lacking in sleep for too long. Think of it this way: your body only has so many resources to allocate. If it needs to move more resources to exercise and recovery, it has fewer resources to allocate to your immune system. So if you’re already sleep-deprived or exposed to a lot of pathogens, then you could get sick when you start a new intense fitness routine.

Gyms are a Germ Pit

I’m not being dramatic- they are a germ pit. Unfortunately, most people do not thoroughly wipe down their equipment after use. This means you’re sharing whatever they left on the treadmill before you. Free weights in particular are the dirtiest piece of gym equipment. In fact, one study found that free weights contain more than 300 times the germs found on a toilet seat. Sorry, but you needed to know. It makes sense when you think about it – how many times have you seen someone actually wipe down the weights before they re-rack them? Exactly. Never.

Your fitness classes are also very germy places. Yoga mats in particular are fantastic incubators for a number of infection-causing bacteria. And you can’t count on your neighbor wiping down her equipment as diligently as you do.

Add to this germy mix a rundown immune system and you have a perfect equation for a fitness de-railing illness.

Getting Enough Rest

For many of us, early mornings are the only times we can fit a workout into our busy schedules. Your body needs enough sleep to maintain all of its critical functions, including your immune system and healing. If you are just starting out with a 4 or 5 am alarm to get your workout in, that adjustment period can make you more vulnerable to getting sick if your body is accustomed to getting more sleep. Make sure that you are getting enough sleep each night when you begin cutting into that morning snooze to help prevent yourself from getting sick when you start your new fitness routine.

So what can you do to end the vicious exercise-sickness-exercise cycle?

Tips for Keeping Healthy

  • Wipe down your equipment BEFORE and after use.
  • Avoid touching your face until you’ve washed your hands thoroughly.
  • Bring your own towel . Some gyms transport their dirty and clean towels in the same bin, thereby recontaminating the clean towels with bacteria.
  • Try to make sure you wipe your face with the side of the towel that hasn’t touched the equipment. You can do this by putting a mark on one side of your towel or using a towel that has a pattern on one side.
  • Ease into your new workouts instead of running headlong in so it’s less of a strain on your body. You can do this by taking more modifications in your first class or starting your runs shorter or at a slower pace, for example.
  • Do what you can to support your immune system – drink lots of water, take your vitamins, get enough rest, and eat lots of fruits and veggies.
  • Make sure you are fueling your body. Eat healthful, whole foods rather than overprocessed, prepackaged foods lacking in nutrition.
  • Make sure you clean off your own personal yoga mat regularly as well. It could be carrying germs from the last time your were sick and all that sweat on it can breed bacteria. Plus, it goes on the floor where people’s dirty shoes have been as well.
  • Listen to your body – rest when you feel tired, give yourself enough time between workouts, don’t push it if you feel like you’re overdoing it.

Once you’ve gotten over this hurdle, be sure to check out my tips for keeping yourself motivated to workout so you can keep up the good work!

October 5, 2017
Blog

10 Tips for Keeping Yourself Motivated to Work Out

We all lead very busy lives and it can be all too easy to find a reason to skip the gym for the day. I think we have all been in the place, though, where one excuse becomes many and before you know it, you haven’t exercised in weeks and have 0 motivation to get back into it. Taking that first step to get to the gym or hit the road for a run can be the hardest part, but if you can get that momentum started and keep it going, it gets loads easier from there. So how can you get yourself started and keep yourself motivated? Here are some tips that have worked for me and for my clients.

1. Find a workout you enjoy.

When it comes to fitness and weight loss, everyone has an opinion or story to tell. “Oh well, I ran 5 mi a day 5 days a week and I lost 30 lbs without changing how I ate!” “My cousin started doing Zumba twice a week and she has had amazing results.” It’s wonderful to try to share your success tips with others, but, here’s the thing, every body is different so what works for one person may not work for another. This isn’t just a physiological fact – it’s a psychological fact as well. If you hate running, then you are not going to get the same results as your friend who loves running and does it religiously. Why? Because you’re going to be miserable doing it, you’re unlikely to push yourself as much through it, and, chances are, you’re going to find any excuse not to do it because you hate it. If you find a workout that you have fun doing, then you are far more likely to stick to it and you’ll see better results.

2. Like your fitness clothes.

Fact: if you are uncomfortable with your body, you are not going to want to work out. Period. However, if you can invest in fitness clothing that you are comfortable in – that cover the spots you want covered, that fit the way you like, that breathe and allow flexibility – then you will be much more comfortable working out. Plus, I don’t know about you, but, if I have a fun new workout outfit I just bought, I’m way more excited to workout in it.

3. Track your progress and praise yourself.

It can be really easy to get discouraged and want to give up for a number of reasons. My advice, then, is find something about your workout that you can be proud of or makes you feel good and focus on that. For example, maybe you didn’t run as far as you wanted to or you struggled through your workout the whole time. Instead of focusing on the things you wish were different, high five yourself for getting out there when you weren’t even feeling it in the first place or for sticking it out even though you were struggling. Hold onto that self-praise and set a new goal for you to meet the next time.

4. Reward yourself.

Now, I don’t mean go out for a burger or ice cream here – not only will that defeat the purpose of your workout, it will also start you on a very unhealthy cycle. What I mean here is set a goal for yourself that you will continuously be working towards – maybe it’s running 5 miles or dropping a pant size – and pick something that you will reward yourself with once you reach that goal. It can be a pair of shoes you’ve been wanting or a new Fit Bit or a massage. Having something that you are working towards will help keep you motivated. The trick here, though, is that you can’t give in to the temptation to say “good enough” and treat yourself before you reach your goal.

5. Once you get that momentum going, don’t stop.

I think we can all agree that once you take a couple days off from working out, it is really hard to get back into it. To make sure that doesn’t happen, try to stay active regularly to keep that momentum going. You don’t have to keep at your regular workout routine every day, but commit to taking a 30-minute walk or doing some yoga while you watch TV. The goal is just to have something that keeps you moving so you don’t lose that momentum.

6. Find a workout buddy.

Accountability makes a huge difference when it comes to motivation. Find a reliable workout buddy and set a regular schedule to work out together. Make sure they are reliable though! I often see people declare themselves gym buddies and they just make excuses for each other to skip the workout.

7. Don’t make it a project.

If you have to drive 30 minutes to your gym or rush to and from commitments to get your workout in, you aren’t going to do it. Maybe you’ll do it a couple times, but it will fall off. Your workout doesn’t have to be a huge to-do. Take a run around your neighborhood or do a fitness video in your living room. Working out doesn’t have to include a gym membership and a commute.

8. Don’t compare yourself to others.

Comparison isn’t just the thief of joy; it can also be the thief of motivation. Constantly comparing yourself to others can make you feel self-conscious and defeated. Too much of those comparisons and negative self-talk can quickly slide into thoughts of “I will never be like that so why should I bother trying?”. Who are you exercising for? Yourself or them? I hope the answer is for yourself so you can live longer and healthier. If that’s the case, then who cares about anyone else at the gym or on Instagram? You’re in this for you, so focus on you. Confession: I get really self-conscious when I’m out running. My solution is to wear my sunglasses and listen to good music so I can drown out the rest of the world (but still hear traffic. safety first, after all) and focus on myself.

9. Find some music you like.

Music is an amazing motivator. It shifts your energy and affects your mood. Put on some music that makes you feel happy and energized and get out there!

10. Change it up.

If you do the same workout or run the same route every day, not only will you stop getting the same benefits from it, you’ll get really bored with it, too. Keep yourself interested in your workouts by switching it up and trying something new every once in a while, whether it’s running somewhere new or trying out a new fitness class like Zumba or kickboxing.

Your health is simply too important to let excuses get in your way. Follow these tips and get yourself moving so you can feel your best and live your best life!

- Theme by Grace Themes

Download Your FREE Guide to Writing Your Food Story

Understanding where your eating habits came from is the first step to changing them. Download your free guide to writing your Food Story to dig in and start to understand your habits.

 

Enter your information below to receive yours!