Don't Be That Girl!

Seriously, please don't be the one.  Yes, that one - the one that runs into the gym in a panic 4 weeks (or maybe even less!) before the big event wanting to 'get in shape for (insert event here.)  It isn't a pretty conversation, there may be eye rolling and judging, and of course that underlying sense of desperation and urgency.  Save yourself the struggle.  And if your trainer promises results in that short of a time span it’s usually a good idea to check their credentials or find out just what kind of time or program they have in mind.

We currently have about 3 months until the holidays, maybe even less.  If you’re usually a last minute kind of person, this is your wake-up call! Now (as in today) is the time to start thinking about how you want to look in those holiday photos or that party dress.  You owe it to yourself to take the time to do it right.  There is no magic potion or quick fix that will get you there in a week, or even three weeks.  By starting a program at least three months out you give yourself time to sit down with a trainer or coach and get a clear picture of where you are at and then work to strengthen your weak areas whether it is exercise, diet, stress, or a combination of things.  To truly make a shift toward good health you must address the whole spectrum.  You must create a plan of action, and you must do your part when you are away from your coach!

When you try to tackle a goal with a shortened timeline you create extra stress both mentally and physically – you know you should have started sooner, but you didn't.  This extra stress works against you making progress at the very foundation of your body processes.  Just as you know that you can’t out train a bad diet, you can’t out train stress either…and let’s not even think about how food and stress go hand in hand!

The moral of this story is… don’t wait.  If you know you have some pounds to shed or some arms to tone then get on the ball and set up your program NOW! 

7 Tips for Making the Most of Your Training

7 Tips for Making the Most of Your Training

If you’re spending your time and money on personal training, you deserve to get great results. As your trainers we are here to guide you, teach you, and motivate you but you have to be the one to put forth the effort. Remember, showing up for a workout is not the same as working out.

1.     Drink Water.  This is the single most important thing you can do for your body.  No less than 8 cups (4 bottles) a day, no excuses.  Use natural water infusions but try to stay away from additives and artificial sweeteners.  Did I mention that there are no excuses?

2.     Show up on time. Every minute you’re late takes away time you have scheduled and can throw off your workout plan.  Life happens and we all run late on occasion but if you are arriving 10 minutes early for your warm up this should not be an issue.  If you need to cancel a session a 12 hour notice is expected.

3.     Clean up your eating. No amount of working out can override a less than ideal diet. Incorporate more whole, natural foods, and limit eating out.  Your trainer can spot a bad diet in your measurements so be truthful about what you eat, end of story.  If you feel that you need to hide the fact that you are eating something then you shouldn’t be eating it. Turn in your weekly logs or you may be removed from the following week’s schedule.

4.     Don’t be negative. Your trainer will have a hard time managing your program and results if you claim to be exercising more or eating better than you really are. Be honest and open about what you’re willing to do; then let your trainer be honest and open about the results you can expect.  Remove the word “can’t” from your vocabulary, there is always a modification.

5.     Set clear goals.  You trainer cannot set goals for you, they can guide you in the right direction, educate you on healthy goals, but ultimately you have to want it.  Use the acronym SMART for your goal setting and handwrite all goals in your log or journal.

6.     Come into the gym on your own.  Show your trainer that you are making an effort and not relying solely on them to do the thinking for you.  Your training program is a partnership and if you are here to make a change and become more healthy and fit then show it!  Enthusiasm breeds success.

7.     Be well rested. Your fitness recovery and progress, as well as your available energy for workouts hinge on adequate sleep. Showing up exhausted drastically limits the potential of your sessions and increases risk of injury.

Moving Toward Balance

There is always something.

If I had __(a)____ then I could do __(b)____, or I would be a better _(c)____.  How many times have you obtained (a) only to find yourself not doing (b) or being (c)?  At the risk of sounding like an algebra equation, think about it.  As long as we are yearning for something out of our reach we will always have an excuse not to be our best self right now, at this very moment.

So I challenge you to stop for 3 minutes and think about something that you have really been wanting to do but keep putting it on the back burner.  Start small, something you can do today or this week and then DO IT! Make a phone call to a friend, read a book, try out that new recipe you have been eyeing on Pinterest.  In fact, leave a comment if you are willing to share on what you plan to do.



Find out how good it feels to accomplish something that you have been putting off, you're going to want to do it again and again! 
It is so easy, talk about instant gratification!  Notice however, as you start experiencing these mini moments of glory how you begin to glide through your To-Do lists, you feel more confident, you doubt yourself less, and it is easier for you to follow through with plans.


So how does this relate to balance?
Once you stop daydreaming about what you wish you could maybe be doing and start making decisions, commitments to yourself, your family, and your happiness become second nature.  You have created a flow within your life, you spend less time worrying about what might be or what could be and you're actually out there, living in the moment - one small step at a time.

I'm pretty sure that Devo summed it up the best

 "Shape it up! Get straight! Go forward! Move ahead!"

Put Me in Coach!

Working privately with a trainer is a great way to build confidence, learn a safe routine, and especially to overcome plateaus.  People often hire a trainer as a way to motivate themselves or to keep accountable in their fitness routine.  Once you become comfortable with programming your exercise you may speak with your trainer about switching roles.  
Ask your trainer if they offer a coaching relationship in which you take a more independent role in your activity and nutrition and your trainer meets with you at a scheduled time each week to track your progress.  One on one meetings are the best approach, but in a pinch you may also be able to check in with your trainer via phone or e-mail.  
While this trainer-client relationship is not for everyone, it may be just what you need to jump that next hurdle.  The client in this situation is able to become more independent and flexible with their routine, and the trainer is able to focus on smaller details and give more specific lifestyle training than he or she is able to offer while your meetings are centered strictly around workouts.

Me & Cardboard Richard Simmons at the Gift of Life 5k in 2012

Just remember, your trainer can't make the changes for you, so the more you know how to make progress on your own the more likely you are to make the progress.  When you find yourself only going to the gym to meet your trainer it's time for a change!  (Especially if you're only meeting your trainer 1-2x a week!) On the same note, if you're only going to the gym 1-2x a week it's not likely that you are going to continue without some motivation or accountability.  So take a few minutes, speak honestly with your trainer and together the two of you can come up with a program that suits your needs, your personality, and helps you achieve your goals efficiently!

For more information on the Motivating Wellness Coaching Program Click Here then call (409) 659-1036 or e-mail to discuss options that would work well for you!