Wednesday, August 13, 2014

10 Ways to Enjoy Your Workouts

Often we all can get stuck in a rut with our workouts. Even so called “gym rats” can get bored with the same old routine. Working out day in and day out can not only cause boredom, but can slow down your results. Here are a few quick tips on how you can spice up your workout routine and keep you moving towards your health and fitness goals.

10 Ways To Enjoy Your Workouts

1. Workout With A Friend- Not only will a workout partner keep you accountable, but you’ll have each other to motivate and socialize.

2. Participate In A Fitness Class- All you have to do is follow the lead of the instructor. You’ll probably try a few new moves, which will be fun. Everyone in the class, along with the instructor, will hold you accountable. Fitness classes are also a great way to meet others that are focused on their health and fitness.

3. Sign Up For A Fitness Challenge- Fitness challenges are typically only 21 days, which is long enough for you to make working out a habit. You’ll set goals and be given all of the tools that you’ll need to succeed. Bonus: most of the time fitness challenges will allow you to try new programs, such as personal training or boot camp classes, at a reduced cost.

4. Workout Outdoors- Most of us are stuck in the office or at home all day. Getting outside will make you feel better. There are so many enjoyable activities that you can do such as walking on the beach, hiking, kayaking, swimming, running on a trail, etc.

5. Try Something New- Break up your routine by trying a new activity that you’ve never done before. Get a friend to join you or teach you the skills. A couple ideas are to learn a sport that you’ve never played, work on something you never thought you could do such as running a 5k.

6. Workout To A New Playlist- Music is a great motivator. Upbeat music will keep you moving and take your mind off of what you are doing. Sing along and it will make your workout even more fun.

7. Set Goals- Goals will set your mind to your mind on an achievement and keep you focused. You are more likely to accomplish your goals when you set goals that have substance or meaning behind them. Also, make sure your goals are specific, measurable, attainable, relevant, and time-specific so that you have set boundaries so you know that your goal is possible and you know when you actually reach your goal. Another tip is to write down you goal where you see it daily and to tell someone else your goal so they can help keep you accountable.

8. Do Short Workouts- Short workout burst are easy to schedule and can be more motivating because they can be completed quickly. An example is do 30 seconds of each of the following exercises: jog in place, jump rope, high knees, jumping jacks, butt kicks, mountain climbers. Then repeat for 2-3 rounds. You’ll be done with a high calorie burning workout in under 10 minutes. How does that sound?!?!

9. Record Improvements- When you see what you are actually accomplishing in your workouts you will be more likely to keep pressing forward and work harder. We are all motivated by getting results. And getting results will lead to more enjoyable workouts.

10. Join A Rec League- Feel like you are an athlete in school again. By participating in a rec league, you’ll get you exercise again by playing a game you enjoy and have fun doing it. It’s a great way to get your inner youth back, plus you’ll meet others who share similar interests and value their health and fitness.

Tuesday, July 22, 2014

Consistency is Key

Being a certified personal trainer and nutrition coach, many people ask me what the key to success is when it comes to weight loss. The biggest tip I can give is that you must be CONSISTENT. Just like with most habits, if you are not consistent then you will end up on the hamster wheel running the continuous cycle of starting, quitting, and starting over again. The quickest way to get and maintain your health and fitness results is to just be consistent. It doesn't matter if you are a fitness expert or just beginning your journey to better health, consistency applies to everyone when it comes to results and results that last.

Consistency seems like a simple and easy method to apply, but I’m sure as you know when life gets busy and hectic your new fitness and nutrition habits are likely to blow out the window. Because we are all human and need to know how to prevent the cycle to failure, here are some tips you can apply to keep you progressing towards a healthier life and success.

1.       Get an accountability partner. This could be a workout buddy, a friend or family member you check-in with regularly, a personal trainer, a life coach, etc.

2.      Keep a journal. In a notebook or phone/tablet app write down/record what you eat & drink and what you did for a workout each day.

3.      Schedule your workouts. You can do this by either hiring a personal trainer, signing up for a fitness class like boot camp, or just scheduling an appointment with yourself in your calendar. Do not cancel on yourself! Make sure this appointment is just as important as a meeting with your boss. Your health depends on it!

4.      Write down your goals. Transfer your outcome goals (“I want to lose 15 lbs.”) to behavior goals (“I will exercise for 1 hour a day 5 times per week”). You have direct control over your behavior goals, so focus on that. You cannot control your outcome goals, which can lead to frustration and ultimately giving up.

5.      One thing at a time. We all want everything NOW, but for results to last we must be patient. Change can be difficult and it’s easy to say we are going to change, but the doing part (the important part) is another story. So, do yourself a favor and only focus on one change at a time. Our clients are encouraged to only make one change and work on it for 2-weeks before moving on to another change. Why? Because it works time and time again. Don’t overload yourself with several changes; it leads to failure every time.

6.      Keep it simple. When you are coming up with habits you want to develop (eating healthier, working out daily, etc.), start with the simple habits and then slowly progress forward. This will make everything easier on you and you will be more successful.  A good place to start is to come up with one habit that only takes 5 minutes a day. A 5 minute habit we have clients focus on is taking a multivitamin and Omega 3’s every day.

I hope these tips help you become consistent with your health and wellness plan, so that you successfully reach your goals. If you would like more help and information about our fitness and nutrition programs, schedule a complimentary consultation by calling us at 561-880-5799.

Monday, June 30, 2014

How to have a healthy 4th of July Weekend?

As you know Independence Day is on Friday. It's a fun holiday where we celebrate our freedom with BBQ's, family & friends, food, drinks, and fireworks. The 4th of July is filled with fun and one of my favorite holidays. However, it can totally break your diet and easily sabotage everything you've accomplished in the gym this week all in one day. Scary! Well, good news, I always tell my clients that most things are okay in moderation. So, enjoy yourself and have fun. But remember to get back on to your fitness routine the next day. The 4th of July is only 1-day, not all week :-) To help you stay on the right track while celebrating Independence Day this year, here are 10 helpful tips you can apply to make your celebration a little more figure friendly...

1. BBQ lean meats such as chicken, turkey burgers, turkey dogs.
2. Use whole wheat buns
3. BBQ veggies, such as peppers, zucchini, onions, corn on the cob, etc on the grill
4. Replace chips and dip with raw veggies and hummus
5. Eat fruit such as watermelon, cantaloupe, strawberries, blueberries, etc
6. For a sweet cold treat eat frozen grapes or a real fruit popsicle
7. Drink lots of water, especially if you're outdoors
8. For an adult beverage replace cocktails and frozen drinks with champagne or a sangria (which is filled with antioxidants and has less calories than a mojito)
9. Get some exercise by playing a game of volleyball
10. Stay active all day by swimming, going for a walk, going on a bike ride, or dancing

Have a Happy 4th of July!!!