How to Stay Motivated

Photo courtesy of Pixabar.com

It's easy to get all excited about fitness when you're just beginning, but what happens down the road when/if you start hitting plateaus, seeing less progress, and the "newness" of working out wears off?  That's when you dig deep to find some motivation.  Here are so tips on how to stay motivated to exercise.

Change up your workout program:  Every 4 to 6 weeks or whenever your program gets stale or too easy, change it up.  Swap out exercises you don't particularly like or you're tired of and replace them with fresh, new ones.

Change up your workout music:  If the same songs keep coming up on your Ipod you might get bored.  After the first 10 to 20 listens, your favorite playlist can get old.  Every now and then, refresh your workout playlist with new songs that energize you. 

Surround yourself with positive people:  This is huge.  Leave the negative Nellie's behind and surround yourself with people who are upbeat and supportive of your fitness journey.  This doesn't mean you have to ditch your long-time friends or your family just because they aren't jumping on the fitness band wagon with you.  It just means you may want to distance yourself from those people and spend more time with the supportive ones.
As with any life change--from smoking cessation to giving up alcohol--you need to separate yourself from those buddies with the old habit you want to break, especially if they aren't supportive of your new lifestyle.

Keep a fitness journal:  Have sections in your journal for weights/measures, food intake, exercise, positive affirmations, comments, etc.  Make it personal.  Record compliments you get from loved ones and strangers alike, your weight, healthy foods to try, new exercises you'd like to introduce into your program, and so on.  Look back now and then to see how far you've progressed and where you need to improve.

Create a vision board:  A vision board helps you organize your goals--what you want out of your fitness program, life in general, or any number of aspects of your life--made with poster board and magazine cutouts, PowerPoint, or Pinterest, to name a few.  Do it however you want. Let's take fitness, for example.  You could have a Pinterest board for your goals and how to get there, another with fitness tips, another for your favorite exercise demos, another board for clothes you'd like to get when you lose weight, and another for positive affirmations.  Keep checking your board (s) and reorganize as needed.

Set SMART goals:  Make sure your goals come from way down deep inside and are:

• Specific:  Decide why you want to lose weight and how you'll get there. "I will lose 20 lbs. by August 1."
• Measurable:  This goal above is measurable.  You'll weigh yourself regularly and be able to see if you've lost 20 lbs. by August 1 or not.
• Attainable:  Take into consideration your fitness level, health issues, work, family, community involvement, and so on.  What can you physically do and where can you fit it into your schedule?  It's fine to squeeze in 10 minutes of exercises 3 times a day to get the recommended 30 minutes.  You don't have to be a superman or woman, shoving aside everything else in your life to exercise for hours on end.  Another example is, if you want to run a marathon but have never done it before, you need to realize that you won't be ready in 2 months.  Work up to it.   Do what you can and stick with it. 
• Relevant:  Set a goal that is important to you, not one that you think you should set because your friend said it would be a good idea.  Setting a goal to exercise and lose weight because you want to lower your blood pressure is good, while exercising because your mother told you to is not.  Again, it has to come from a place deep inside you or you will have a harder time sticking with it.
• Time-sensitive:  Set a start date and stick to it.  "I will start today toward losing 20 lbs. by August 1," has a starting and ending point to determine whether or not the goal is met.  On August 1 you'll either be down 20 lbs. or not, but it's something to work toward, with a sense of urgency attached to it.

Offer yourself healthy rewards:  Give yourself a weekend away, a spa day, a new gym bag--anything non-food related and within your budget--as a reward for mini goals reached. 

Visualize goals being met:  Fantasize about stepping on the scale and seeing that you've lost those 20 lbs.  How does it feel?  How do you react?  How do others react?  Imagine yourself buying smaller clothes.  For the first time in years you can fit into your favorite pair of jeans.  Imagine enjoying a stroll through a Farmer's Market, picking up great new fruits and veggies to try.  Imagine walking with a lighter step.  Drink it in and make it happen for real.

Don't compare yourself to others at the gym:  Everyone is different with different goals, body types, health issues and so on.  Concentrate on your program, your goals, and your needs, not someone else's.  So you don't look like the co-ed with 2% body fat ripping up the treadmill.  That's okay.  Go at your own speed and do what's right for you. 

Believe in yourself:  You can do it.  It took you a long time to gain the weight you want to shed.  Give yourself time to lose it.  Be good to yourself.  Be understanding.  If you have a bad day, so be it.  Get back on track the next day.  Weight loss will happen if you believe in yourself and your ability to develop a healthy lifestyle.   

Take it one day at a time:  This may be frustrating, but weight loss takes time and patience.  A good weight loss rate is 1-2 lbs. per week.  Forget the miracle drugs and starvation diets.  Do your body a favor and lose weight by eating healthfully and mindfully, getting at least 30 minutes of exercise daily, getting proper sleep, reducing stress, and ditching bad habits (excessive alcoholic consumption, tobacco use).

Have a great weekend! 

  

On the Inside

I heard this song by Daughtry on my Ipod today while working out at the gym.  It got me thinking. 

Nearly seven years ago I left the area where I grew up (Upstate New York--waaay upstate) to move to southern Utah.  I made the move with my husband, our cat (who passed away shortly after her arrival out west) and parrot after years of just not feeling right in my own skin.  Although I had family ties there, I hated the winters.  I refused to drive in winter and didn't care much for it the rest of the year either.  I'd never been a confident driver.  I didn't like to get out and about in the snow and ice; I don't ski or skate or snowboard.  Winter was just a long, miserable season for me.  When Jim got hurt in a fall (See, Flying Safety:  Remember to Move!) it was bone chilling cold outside.  Three feet of newly fallen soft snow around him and he had to land on the concrete walkway in front of our house.  When he was discharged from the hospital we stayed with my mom on the family farm.  The wind whips through there like crazy.  One day when we got back from taking Jim for a check up, the car got stuck in the driveway and wouldn't budge.  My mom helped Jim to the house about, say, 20 feet from the car.  I stayed behind and waited for her to come back to help me inside. I stood hip-deep in snow (well, that's not that high--I'm only 4'8"--but it was bad enough) waiting for her to come back and help me.  I could feel my face freezing.  The wind was blowing so hard, I nearly fell over.  Right then and there I told myself I was getting the heck out of snow country.  Somehow, some way, I'd leave this place I'd called home for most of my life. 

It was too limiting.  I was afraid to walk around in the snow and ice since my balance wasn't the greatest.  I'd taken more tumbles than I could count.  Luckily I hadn't gotten badly hurt, but as I got older, I feared that I'd start breaking bones.  But it wasn't just the snow. Every other season of the year bothered me as well.  Bug season, mud season, sticky yucky humid summer season. I got literally ill each summer from the humidity.  I also have rosacea which hated the climate in New York.  Wind, rain, frosty air,  humidity--it didn't matter.  My skin was generally unhappy. I couldn't take it anymore. 

I had always been close to my mom, and there was a time when I thought I'd never leave.  She protected me--admittedly probably too much, but I couldn't fault her for caring.  I'd spent my life dealing with spina bifida, balance issues, self-esteem issues, surgeries, shyness, and dependence.  But it was time to grow up--way past time to do so, in fact.  My insides were telling me to leave.  I needed a change, big time.

After quite a bit of research, we ended up in southern Utah.  I'd never lived that far from where I grew up, but I was ready.  The minute I set foot in southern Utah, I felt at home.  I felt safe.  I absolutely loved the beautiful desert landscape, the warm tempertures, and sunshine.  Yes, it was hot, but it was dry.  That made all the difference.  I loved it!  

There were cultural differences, for sure, but we've met some of the nicest people here.  Feeling safe was so important.  

The first order of business was to get used to driving in the city.  It's not a huge city, but it's much bigger than I'd ever driven in.  At least I didn't have to worry about driving in snow.  That was a significant perk. Jim gave me lessons, mostly on quiet Sunday mornings when the city streets were deserted, and slowly I learned to feel fairly comfortable driving.  That was such a rush!  Back in New York, I'd had either my mom or my husband drive me most places even in small towns, and here I was in a city of about 70,000 people, driving all over town.  

The next order of business was getting into shape.  I was pushing 50 at the time and feeling blah.  Overweight, not obese.  But still, I didn't feel good.  I didn't have a lot of energy.  I found out that there was a gym right down the street from our apartment and it was affordable.  I'd imagined gyms being really expensive, so when I found out otherwise, I had my mind set on joining.  

I felt weird going for my first meeting at the gym, but it was one of the best decisions I made.  The staff and trainers were supportive, upbeat, and welcoming.  The place was energizing and I got in the best shape of my life.  I'd never have joined a gym in New York. 

Moving to Utah changed me for the better.  I'm healthier, happier, have wonderful friends, and have gotten involved in community.  Utah is home.  So, yes, some people run away from their old lives only to find out that they are still the same on the inside and their problems have followed them.  But, I can say that honestly didn't happen to me.  I'm better on the inside and outside for making the move.

You have to go with your gut when making major decisions like this.  Think it through.  If you need to make a change, find a way to do it.  If you're not happy with your weight, how you look or feel, your energy level, do what you have to to make the change to a healthier lifestyle.  You don't necessarily need to make  a big move like I (and my husband) did.  Do what feels right.  Think it out.  Talk with your family.  Review your options.  Make the decision that works for you.  

Here is a link to the Daughtry song that inspired this blog post.  https://www.youtube.com/watch?v=aEjfWhyz-qg

How to Get Out of an Exercise Funk

Getting into an exercise funk is no fun.  I've been there.  I love being fit, but there have been times when I just didn't feel motivated to work out.  There have also been dark periods when I didn't even want to think about fitness.  I blame that on menopause.  I can't imagine any other reason for me to fall out of love with fitness. 

Luckily, I've always been able to get out of a funk. Because you can't stay in it forever.  It's nonproductive, feels yucky, and the longer you stay in it the harder it will be to get back on track. Here are some things that have helped me to snap out of it.  Use what works, chuck out the rest.  The important thing is that you get moving again.  

1.  Ask Yourself What the Problem Is:  You can't fix something if you don't know what's wrong.  What's the root of your funk?  Did someone make fun of you at the gym?  Are you overwhelmed by the terminology that your trainer is throwing at you?  Dig deep to find out what is causing this lack of motivation, fuzzy-headedness, blah feeling--whatever your funk encompasses.

2.  Go About Trying to Solve the Problem:  Write down the problem and what you may be able to do to solve it.  Say it's that people make fun of you at the gym.  Let the gym manager know what's going on.  He or she may approach the bullies, get their story, and tell them to stop or risk being kicked out.  Each gym has its own policies regarding such matters, but I would think that most gyms would have a zero tolerance policy as far as harrassment goes.

3.  Revise Your Goals:  Revising your goals can help re-energize you and smash those barriers.  Don't try to be a hot shot athlete if it's not in you.  Shoot for losing 1 pound, 5 pounds, or even 10 lbs.  Or you could set a goal to run a mile, then work your way up to a 5K.  Similarly, set a goal to increase the weight you lift by 2 lbs. or up your reps by 5 (or by just 1; come on, one rep, you can do it.) in a week or so--whatever feels right for you. Challenge yourself to help put the fun back in your workout.  Don't expect to be able to start back at your previous fitness level if you have been away from fitness for more than a couple weeks.  Start back slowly; work back up to your previous level and then shoot for more.

4. Choose Activities You Enjoy:  What do you like to do?  Play cards, play Yahzee, garden, walk, play tennis?  Great, do it!  Okay, so playing cards and Yahtzee aren't exactly the most acitive pasttimes, but you could work them into your program.  Never mind that they aren't the usual exercise choices.  Maybe that's the problem.  You may need to shake things up; become creative when designing workouts to put the zip back into your program.  For instance, you may enjoy picking a card from a deck before each exercise in your program. The number can represent the number of reps, while the suit can represent the sets.  

5. Manage Stress:  If you're feeling pressured about things in your daily life including family matters, community obligations, bills, and so on, your workout could suffer.  It can put a dent in your enthusiasm and time for exercise.  But keep in mind that exercise can actually help relieve stress, so make sure you take time to fit in fitness.  Make time for yourself.  Consider meditating, getting more sleep, or talking to a close friend or family member to get things off your chest.  If that's not enough, consult a financial advisor, your doctor, or other professionals for more expert advice.

6.  Don't Over-Think Things:  This happened to me.  The more I learned about fitness, the more confused I got. I felt like I had to work out  a certain way, design programs a certain way, go by the book.  Then I heard from a trainer that I admired that she made her own programs specific to the clients' needs, not by instructions in a book.  Yes, we need to learn theory, anatomy, physiology, programming, etc., when studying to be certified personal trainers, but we also have to loosen up a bit and go with our guts,  and a client's preferences and fitness level rather than a textbook when deciding what's best for a client. It's similar to what doctors have said about me regarding my history of spina bifida:  "You're not 'textbook'." When it comes to training, I don't think of anyone as textbook.  All clients have individual needs.  When I stopped over-thinking and started concentrating on the exercises I liked to do and had fun with, I felt much better.  Workouts were fun again.

7.  Leave Work at Work:  If you've got a lot on your plate at work it may be hard to let it go and concentrate on your workout, but you need to.  Workouts are great for helping you relax and keep your mind off work.  Don't fight that.  You need this facet of your life to help you decompress. Don't stew about work issues.  Clear your mind, relax, have fun.

8.  Think Positively:  No matter what is going wrong there are probably a lot of things going right, too.  Take a moment to realize that.  Each night before you go to bed, make sure to write down three positive things that happened that day.  Remember to include any fitness time you managed to squeeze in and if you grabbed a healthy snack instead of caving in and having that sugary soft drink or donut.  Think of how it felt when you were at the top of your program, kickin' butt at the gym.  You did it then; you can do it again.  Focus on your strengths and build on them. Then tackle your weaknesses.

9.  Concentrate on the Present:  So, you messed up that workout; you missed a jogging date with your best friend.  It's done.  It's over.  Leave it behind.  A good way to put it behind you is to start over.  Concentrate on the present.  Try that exercise you goofed up on again.  Take it slow.  Master it.  Call your friend to set up another jogging date and make sure to arrive early.  Don't let the past control you; rather, control your present.

10.  Stick to a Schedule:  You have a better chance of making your workouts if you schedule them into your  day.  Working out early in the morning is great.  You get it in before the day gets crazy.  But I can't seem to exercise in the morning.  I get up early for work as it is, so getting up earlier to fit in exercise just doesn't cut it.  So, I usually have to wait until the afternoon.  One time of the day I hate working out is in the evening.  I'm too tired, plus I don't know anyone who goes to the gym at that time.  Do cardio most days of the week and weight training at least two days per week.  And allow for rest intervals during your workout as well as on off days to help your body recover.  Overtraining increases the risk of injury, so, yes, challenge yourself, but don't go overboard.

11.  Accept Off Days:  Maybe you're having an off day, but that doesn't mean you have to turn it into a full-blown funk.  Use these to re-energize yourself rather than kick yourself down. Come back more determined than ever to better your technique, increase your sets or reps, and up the weight your lift.

How I Lost Focus on Fitness and Got It Back

Fitness is fun.  It can be.  Honest!  But there was a time when I couldn't seem to find the fun in it.  Actually, for the last four years I've faltered.  There have been times when I've gone for long walks with my husband nearly every night and hit 10,000 steps--sometimes more--daily but weight training fell by the wayside.  Then both fell off pretty much completely except for occasional hikes with my husband or walks with friends.  The reasons?  Here's what I think happened.

Got Certified:  I enjoyed fitness so much that I decided to get certified as a personal trainer myself.  I loved the NASM course.  It challenged me.  There was a good bit of anatomy and physiology in the course work, and some chemistry, none of which I had taken before.  I had to work my butt off, and I loved it.  My trainer encouraged me and quizzed me.  Others at the gym were supportive as well.  I passed the test on the first try.  I was thrilled.  Then it came to applying for trainer jobs and...nothing.  Well, not nothing exactly.  I did get a couple interviews.  But I didn't even apply until months after I passed my test because I wanted to wait until after we got back from visiting my mom.  What was that all about?  My brain function was a tad low at the time.  That's the only reason I can think of for why I'd wait so long to apply.  And it may have cost me a job.  I knew a training manager who was enthusiastic and I was pretty sure he'd at least give me a chance to prove myself as a trainer.  Well, by the time I applied he had moved on to different position in another city.  I never got the chance to find out for sure.  I got frustrated.  I had a well-respected certification but no one would hire me.  Was I too old?  Was it because I didn't have experience?  Was it because I walked funny?  Or was I too chunky?  I didn't know.

Trainers Left:  One by one, the trainers who worked at the gym when I first joined left.  I didn't click as well with the new crew.  Some were okay, and all my trainers were decent over the years, but that first crew just couldn't be beat.  Every one of them were friendly and supportive.  I felt at home at the gym when they were  working there.  I felt like I belonged.  But when they left, I got so I was less confident in my abilities, and I no longer felt at home at the gym.  Workouts suffered.  I stopped training with a trainer.  I didn't have any close friends there and knew only a few people by name.  Contract troubles cropped up as well. It all contributed to my decision to stop going to the gym altogether after a 5-year membership.  

Menopause Hit:  When menopause hit, hall hell broke loose.  If it was edible, I ate it.  I could tell myself that it wasn't good for me or that I shouldn't eat so much, but I kept on eating anyway.  My motivation tanked so I stopped exercising for the most part.  I got a bunch of equipment that I could use at home to exercise, thinking that would motivate me to get going again, but I didn't use it much.  My energy level was at rock bottom.  I started gaining the weight back that I'd lost through all that hard work.  And I was furious with myself for doing it.   

Work Increased:  Good things started happening in regards to work around the time I left the gym.  I found myself with three jobs online, all related to fitness and nutrition, including one working for that training manager I spoke about earlier who I thought may have hired me if given the chance.  Well, my hunch was right after all.  :-)    Wow!  I was psyched, but I also was sitting most of the day as everything I did involved computer work.  Since I enjoyed the work, I would sit there for hours researching, writing, answering people's questions, etc.  This inactivity just exacerbated the problem.  But I still loved the work and that I was making more money than I had in quite some time.  Considering my husband had been switched to part-time during this period, my increased work was welcome by us both.  I just hated that I was so inactive and didn't have as much time to exercise.  The thought of exercise just brought me down because I couldn't figure out how I was going to fit it into my schedule.  This made me anxious, which made me eat more.  I find it amazing that I didn't gain 100 lbs. during this time. 

Busy Social Life:  Around the time I started faltering a bit fitness-wise, my husband and I started volunteering--a lot.  We helped out at area animal shelters, charity events, and sporting events.  We had a blast doing it, and most of the time it involved physical movement, so that was great.  But it left little time to actually do a full blown tough workout. We also met more people through our volunteer experiences, so that widened our social circle.  We have more friends now than we've ever had, I think.  It's great.  We get together for football-watch parties, birthdays, holidays, walking, community events.  It's fun.  But it means also that I've had to totally re-work my life.  I used to spend most of my time alone so I just did what I needed to do, whenever.  Well, now with all sorts of commitments, my way of doing things had to change.  How people with a full-time job, friends, community obligations, children and grandchildren do it is beyond me.  I've got it pretty easy in comparison, working at home, but I still find it hard to fit all the responsibilities of life in.  I welcome the challenge, but it did cause workouts to fall by the wayside.  I'm working on that.

Death in the Family:  When my husband's mother passed away late last year, everything kind of stopped.  The nearly daily walks, weekend hikes, volunteering.  We stopped moving, it seemed.  Of course, death is something that has to be worked through.  We need to take the time to mourn and heal.  I understood that.  He needs to take time to explore emotions, reminisce, and work through the stages of grief.  He's doing well, but we still aren't back to volunteering.  It makes sense, though.  I read once that you can't help others until you help yourself through your own issues, troubles, feeling.  This is our time to heal.  There will be plenty of opportunities to be the helper again, in time.  

The Time is Now:  I started back at the gym at the beginning of the year.  I'm working with a trainer again.  I can't say that my progress has been as significant as it was 7 years ago when I first stepped into the gym, but I'm regaining my strength and then some.  For example, when I left the gym I could shoulder press 20-lb. dumbbells, and now 5 months back I'm close to surpassing that personal record.  I used to spend most days of the week at the gym and my workouts took about 2 hours.  I don't have that kind of time anymore.  But I know I don't have to work out for hours each day to be fit.  Everything adds up.  I have learned to fit in fitness where I can.  Weight loss is so hard during menopause, so I'm not going to freak out about that either.  I rarely weigh myself anymore.  As long as I'm moving, exercising, eating healthy, and trying not to eat everything in sight, I'll be satisfied.

Does this sound familiar?  I understand life getting in the way of fitness, believe me.  But it doesn't have to erect a total blockade between you and your fitness routine.  Don't freak out over fitness.  That will only make things worse.  Plan little bouts of fitness in between work and other tasks.  Do as much moving at work as possible.  At least it's something.  Realize you're doing what you can.  You can't put your life on hold for fitness, but you also shouldn't put fitness on hold because of life either.  It's important to find a balance.  And make fitness fun, not a chore.  Think of how good you'll feel when your clothes become looser and your step a little lighter.  It's worth it.  

Let me know what you have done to fit in fitness.  Email me at iwrite41@yahoo.com.  I'd love to hear from you.  Take  care.

Let Fitness Help You Cope with Crises

Image courtesy of Pixabay.com

Hey there.  I hope you're having a good week.  I want to talk about coping with crises today.  Whether you're dealing with job loss, a death in the family, a divorce, a chronic illness, or lots of little nit-picky nuisances, fitness can help. 

Sure, you'll need some down time to deal with whatever troubles are going on in your life, but try to get back into some sort of healthy sleep, exercise and eating routine as soon as you can.  They can provide a combination of much needed rest, stress relief and healthy nutrition that you body and mind will need to get through the tough times ahead.

Schedule exercise, sleep, and nutritious meals just like you would work, job interviews, school, meetings with lawyers or doctors, and other responsibilities, depending on your particular situation.  Pace yourself.  Find a routine that works for you and stick with it. 

Seek out help from those you are close to in the fitness community as well as medical professionals, friends, family and neighbors.  You'll need that support unit to bounce ideas off of, talk things out with, seek trusted professional information from, and receive comfort and security from during this time.  Don't be afraid to reach out.  There are many people available and willing to help.  Let them.  For example, if a friend asks you to go for a walk or run with her, try it.  Just a short one at first.  No one expects you to jump into a marathon at a time like this.  Just get out, get some fresh air, decompress a bit.  In some cases, having an ambitious goal can help, though.  So maybe you'd benefit from training for a marathon.  Everyone handles crises differently.  Go with your gut.  You'll know what's right for you. 

Has fitness helped you get through a difficult situation in your life?  Please share your experiences with me (whatever you feel comfortable sharing) either via email (iwrite41@yahoo.com) or in the comments below.  I'm looking forward to hearing from you.  Take  care.

Back In the Swing of Things

Hey there!  I'm excited to announce that I'll fully back into the swing of things.  I'm loving working with my new trainer.  I'm learning a lot from him.  He's helped inspire me to get back into fitness big time.  I now go to the gym 4-5 times a week.  Whoo hoo!  I'm excited about fitness again.  This is Week 3 and I'm already feeling stronger and more stable on my feet again.  

With this renewed love for fitness also comes challenges:

• Where do I fit in work, social time with friends, family time, play time with our cats, and volunteering?
• What time is best to go to the gym in order to stay motivated and not make excuses that I have other things to do?

I have so many interests, so many irons in the fire, that it's hard to stay organized sometimes.  I'm sure many of you can relate.  But there's nothing more important than health and fitness.  Without it, I don't have the energy to do the other things I love to do.  I'm moody, sad, frustrated, and worried, instead of concentrating on the positive and enjoying life.  So, fitness had to come to the front of the line.

I'm working on a schedule that's right for me.  It may take many revisions to get it just right, but I'm on my way.  

Have you recently recommitted to fitness?  What's worked so far?  What difficulties have you faced?  Please share your stories with me via email (iwrite41@yahoo.com) or in the comment section below.  I'd love to hear from you.  You can also subscribe to my blog by entering your email address in the space provided  to the right.  

Until next time, find a way to make fitness fun!  Take care.

Ease into a Healthy Lifestyle

Life is a balancing act

Happy Friday everyone!  I hope you have plans to stay active this weekend.  Or maybe you still aren't convinced that an active, healthy lifestyle is doable in your situation.

You hear all these stories about people living at the gym, making fitness a lifestyle.  Meanwhile, you're swamped with responsibilities, managing health issues, working long hours, taking care of your family, and so on.  When will you ever fit in a workout?  How can you possibly afford healthy food?

Sound familiar?  Well, it doesn't have to be like that.  You don't have to live at the gym.  You don't even have go to a gym.  You can work out at home, outside, with a friend, on your own, in a group, or, yes, at the gym.  Pick something fun.  Walk the dog, garden, play tag with the kids, swim, job, hike, bike, play tennis.  Whatever activity you enjoy doing or would like to take a crack at, do it.  It doesn't have to cost a cent.  It just depends on what you want to do.  

Give yourself 30 minutes a day to exercise.  That's the equivalent of one sit-com.  If you can give up one sitcom a day (or record it to watch later), you will have enough time to get your workout in.  If that still seems too hard, break your exercise up into three 10-minute bouts throughout the day.  Take a walk outside or down the hall, walk up and down the stairs a few times, do some stretches or jumping jacks.  Anything to get your blood flowing and your heart pumping.  That doesn't sound so hard, does it?

It just takes a little effort to get into the groove; make exercise a habit.  Make a point to include little bouts of exercise each day.  Set a timer or enter a reminder on your phone or daily planner.  Do whatever works to help you make exercise a habit.  Over time, you may very well notice that you have more energy, feel better, sleep better, and many other benefits, and that can help motivate you to keep exercising.

Same goes for the lifestyle change.  It doesn't have to happen overnight.  Make a couple changes here and there.  If you smoke, attempt to quit.  If you have trouble doing it on your own, seek out help from your doctor or a support group.  If you drink alcohol on a regular basis, try cutting out one drink per week at first.  If you're a night owl, try going to bed a half hour early one night a week.  If the thought of eating vegetables makes you turn green, start slowly.  Just add one new veggie and see how it goes.  Find fun ways to prepare it online.  Do that with fruits, lean meats, whole grains and healthier fats as well.  Look for sales on healthy items.  Cut back on designer coffees and junk food, putting that money toward healthier food items.  Ease into it.  Experiment with different recipes.  Make it fun.  If you find that you don't like fish, try turkey.  If you don't like one vegetable, try another.  There are oodles of them out there to choose from.  Add herbs and spices to jazz up these new foods instead of loading them with fat, salt and sugar. 

Working out and adopting a healthy lifestyle don't have to be difficult.  Take your time.  Adopt a positive attitude.  Be patient.  Think of it as an adventure.  You'll get there.

Happy New Year!

I hope you all had a great time over the holidays.  I also hope you were able to keep the weight gain to a minimum.  

For me, the holidays were crazy busy.  Lots of fun getting together with friends, spending time with my husband and our fur-babies, and volunteering.  I also spent a lot of time eating.  Since menopause kicked in several years ago, my mouth has not listened to sense.  No matter what the trainer in me thought, I just kept shoveling in food.  I've also had little energy for exercise, especially the last couple months of 2013.  

What's the deal?!  Here I am a trainer and I'm stuffing my face, and exercise is no longer a passion.  Menopause is a bear, let me tell you.  It throws all your senses out the window.  I've struggled the last few years and regained a good portion of what I'd lost between 2007-2009.  I'm thankful I'd lost those 25 pounds before I hit menopause big time.  Otherwise I'd weigh considerably more now.  

But there is good news.  I don't know if menopause is waning or I'm just becoming stronger in my ability to fight the cravings, but I've started 2014 with the determination to lose weight, be more active, and live healthier.  It's as if on January 2 a switch was flipped.  I have a totally new outlook on life.  I've recommitted to exercise, working out most days of the week again.  I've also cut out junk food.  Maybe it's because I'm turning 50 soon.  It seems as if 50 is the wake up call of ages.  Although I don't consider 50 old, the older we get, the higher the risk for health problems.  And I don't want being a bit chunky to cause those health issue to crop up.     

I've always eaten quite healthily (I grew up on a farm and my mom grew a huge vegetable garden, plus we had fruit trees, so we always had lots of nutritious foods to eat and I've continued eating in that way through adulthood), but the snacks get me.  Chocolate, and Hershey bars in particular, is a huge weakness.  I could go without pretty much anything else when it comes to snacks, but if chocolate is in the house, I find it, and devour it.  It's crazy!  It doesn't help that my husband has a sweet tooth but can pace himself.  He can save sweets for weeks.  They're sitting there staring me in the face, or hidden on a high shelf--either way, I know they are there. 

Having a treat now and then is fine, so I don't expect to ban chocolate from my diet, but I'm taking a break from it for a couple weeks to get my system back in order and my head on straight.  I intend to treat myself to a bit of my favorites next weekend though.  That's when I turn 50 and, while I'll eat sensibly for the most part, I'm not missing out on my chance to have chocolate and maybe a frozen yogurt sundae.  I'd much rather have that than cake.  But then on the 13th, I'll be back to eating healthy again.  

If you've been waiting for a good time to start getting fit, it's now.  If you've been into fitness in the past but have fallen off track, get back on it now.  Join me in a commitment to fitness in 2014 and beyond.  Let me know what you plan to do in this New Year to live a fitter, healthier life.  Take baby steps and build up to more aggressive workout and meal plans over time.  You've got to start somewhere and it all counts.  And remember, make it fun!  Email me at iwrite41@yahoo.com or comment below.  Here's to a healthy, fit, and happy New Year!  Take care.  

Getting Fitness Back

Hello again!  Today's post is for all of you who were enthusiastic about fitness for awhile, but then something happened.  You're not sure what exactly, but you started skipping workouts and snacking on unhealthy treats you hadn't had in months or years.  You also started gaining back the weight you were so determined to keep off.  I'm there, too.  

Yep, I'm a fitness coach. Coaches just don't do that, right?  Ah, I wish.  We also have our weaknesses.  Some can keep their old habits at bay better than others.  

Menopause is what interfered with my progress.  My appetite ballooned.  I started eating everything in sight, even though I kept telling myself it was not a good idea.  "What are you doing??!  You're a fitness professional, for Pete's sake!"  But that didn't seem to help much.  It seemed as if I had two minds--one that was directly connected to my mouth and out of control and the other that was rational and horrified at what was happening.  I started to find some of those 25 pounds I'd lost.  

Of course, even during this time off the tracks a bit, I have eaten healthy consistently.  I've just been snacking on too many treats and taking extra helpings.  My exercise has suffered too.  Although I've continued to walk and hike, I haven't done much weight training.  I'm not as energetic as I used to be.  I can't seem to get the motivation to do weight training.  I've put together a few different weight training programs to help boost my motivation, but they haven't been that successful.  It doesn't help that I've been injured during weight training over the years more than during cardio.  

But something happened over the past week that made me sit up and take notice.  Actually, I fell down and took notice.  I've had health issues since birth (courtesy of spina bifida), including problems with balance.  When I started working out on a regular basis, my balance was so much better.  I hardly ever fell.  When I tripped, I'd catch myself pretty easily.  That was such an improvement!  Well, in the last week, I've fallen twice.  Once on a walk and again over the weekend at a store.  When it happened on the walk, I was upset.  When it happened at the store, I was livid.  I smacked my nose and it bled quite heavily.  It didn't break, but could have.  

Enough already!  I'm healthy.  I'm strong.  But I can be healthier and stronger with more consistent exercise and better snacking choices.  It just took a nose dive for me to realize that my behavior wasn't acceptable any longer.  Never was.  Yes, menopause is still nagging me, but it's a natural part of my life and not a death sentence.  I'm determined now to stand up to it, realize what is happening to me and why I'm craving everything in sight, and refuse to cave in.  Sure, a treat is fine now and then and a day off from exercise is too, but I've renewed my commitment to consistently healthy choices, for life.  Please join me.

What has caused you to reduce or abandon your fitness routine?  Please share your story with me and what you plan to do to get back on track again.  I'd love to hear from you.  Leave a comment below or email me at iwrite41@yahoo.com.  Thanks!  Take care.

Positive Self-Talk

Self-talk consists of the thoughts that constantly go through your head.  You may not even realize it's happening.

Positive self-talk involves happy, encouraging, upbeat thoughts.  You realize that bad things may happen, but they won't last.  You have a positive outlook.  You don't blame yourself for bad things happening.

Examples:

• "Life is good."

• "I gained a pound but I'll burn it off, and then some, hiking tomorrow."

• "I love to exercise...it energizes me."

• "The weather caused me to skip my walk today, but I'll be back out there tomorrow!"

Negative self-talk is the opposite, and it can hijack your motivation, energy, and self-esteem.

Examples:

• "I'm losing weight now, but it won't last."

• "I'm always messing up.  I have no willpower."

• "I knew I wouldn't be able to keep up with my exercise routine."

• "I gained another 2 pounds!  It's the weather's fault.  I can't exercise in the rain!"

Practice changing your thoughts.  When you notice a negative thought coming into your head, ambush it and replace it with a positive one.  Over time  you'll find that you'll be thinking happier, healthier thoughts, and your actions will follow.  It doesn't mean that you'll always be happy and everything will go your way.  Positive self-talk means that you will have a more positive attitude about life and deal more healthily with the good and bad stuff that comes along throughout your life.

Don't get discouraged if you don't immediately feel awesome and energetic when you first start practicing.  It'll take time.  But work on it every day and you'll notice those positive changes coming through bit by bit, until it becomes a habit.

Let me know how it goes.  Email me at iwrite41@yahoo.com or post a message in the comment space below.  Wishing you happy thoughts!