Achieving your Goals and Dream Life – Step Two
Last week we discussed the importance of creating a map for all realms of your life so that every initiative and action you take points you towards your goals and your dream life. Do not underestimate the power of Step #1 – that’s why it’s number one!
Today, we move onto….
Step Two: Get Physical!
Since I’m a fitness professional, you had to know we’d be going here right? But it’s true that it’s hard to be great if you don’t feel great. It’s hard to live your best life and achieve all your dreams if you’re not at your physical best. Unfortunately, more than half of our population is overweight or obese and out of shape. The International Journal of Obesity released a report that says we expend about 500-800 calories less per day than we did a few decades ago. All the labor saving devises like remote controls, escalators, elevators, moving walkways and the internet that are supposed to be making our lives easier are in fact making us sick and slowly killing us. If you think about it, that’s equivalent to a 5-8 mile run! That’s how much less we move our bodies today! Daily movement is absolutely critical to counteract our sedentary society.
The Surgeon General released a finding that said we need to move our bodies about 30 minutes a day to increase our health. The finding wasn’t referring to exercise but rather just being active with household chores, walking the dog, cleaning the house, mowing the lawn etc. I remember thinking that I can’t believe a government official would have to make a public announcement to just move our bodies 30 minutes a day. But the sad reality is that most people don’t. Think of the average North American day. We wake up, sit to have breakfast, get in the car and drive to work, sit at a computer all day perhaps working right through lunch with interoffice email not even requiring us to leave our desk to communicate with a co-worker, get back in our cars to drive home, sit to eat dinner and then lay on the couch all night watching TV. When you add up the actual minutes of movement it doesn’t even add up to 30 minutes. That’s a sad reality. But in America, instead of fixing the problem, we accommodate the problem. There are entire industries creating products and offering services to accommodate our bigger butts. We don’t want to make someone feel uncomfortable so we build bigger chairs and airline seats!
Something’s got to give and hopefully it won’t be our hearts.
So yes, you have to move your bodies – every day! And one of the things I’ve learned after being a fitness professional for 25 years is that exercise is 10% physical and 90% mental. My biggest obstacle when working with clients is helping them to change their mindset so they catch the ‘fitness bug’ and exercise becomes a lifestyle habit like brushing their teeth or taking a shower. In the beginning most people find exercise a chore and they actually hate it but eventually, if you stick with it long enough, you will notice your days are better when you workout, you may look forward to workouts and actually enjoy them! Eventually, you want to workout and actually need exercise and then you’re hooked for life!
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Achieving your goals and dream life…take step one!
Working in the fitness industry for 25 years, I’ve noticed that there are certain things that those who are successful at achieving their goals do on a regular basis. I’ve narrowed it down to the top 10 Tips and will share those tips over the next few weeks to help you as you prepare to launch your 2014 year – potentially the best year of your life!
Early in my career I used to get so frustrated if a client wouldn’t do what I knew they needed to do to achieve the results they wanted. I used to bang my head against the wall trying to figure out how to motivate them. Then one day, I was on a hike with my daughter Brianna and I learned my biggest lesson about goals and dreams.
We had just hiked Beacon Rock in WashingtonState, a beautiful scenic hike with amazing views of the Gorge and the Columbia River. I was getting my daughter situated in her car seat when a pick up truck pulled up beside us and two women jumped out to have a smoke. They each lit their cigarettes and then one looked towards the top of the rock that we had just climbed and stated “You know, people actually hike to the top of that rock!” The other gal took a long drag on her cigarette, looked up and then exclaimed “Why in the world would anyone ever want to do that?!”
My jaw dropped. I couldn’t believe she had just said that! I thought she would say something like “Gosh, I wish I was in good enough shape to do something like that!” or “I would love to do that” or “Maybe one day I will be able to do that!” But she had no desire, no interest for ever hiking to the top of that rock. And without any will, there is no way. So no matter what I said or programmed or suggested, nothing I could do would ever convince her to summit that rock. There was no compelling reason for her!
So it taught me that I have to help people figure out their ‘why?’ Once there is a will, there is way. But without a compelling force, success is so much more difficult. The motivation and inspiration to stick to your program or your goals is within you. You have just got to find the right reason – the reason that will make you so emotionally charged that you will take action, make the changes and stick to them regularly – no matter what!
Here is an example to demonstrate this phenomenon. Let’s imagine that you are on the 28th floor of a sky-rise building. There is a small wooden plank that extends from the window of your building to the building on the opposite side of the street. In the other building, there is a man who is holding a $10 bill and will give it to you if you walk across the plank to the other side. You look down 28 flights and you see the cars speeding by and your stomach turns into a knot. Would you go for $10? No way! How about $100? Probably not! Would you go for $1000? Still, no way! It is not worth it! But now imagine, the man is threatening to shoot one of your closest loved ones – your spouse, your daughter, son, grandchild – if you do not walk over. Now, there is a different story. You would probably, without a doubt, without even thinking about it, walk the plank. You can see by the example that the ability to walk the plank is always there. If the plank was on the first floor it would be no big deal – you could easily do it. It is never a question of ability! You just need to find that reason to walk the plank – to do something you would really rather not do. Perhaps just losing 10 pounds or decreasing your risk for cardiovascular disease is like $10 – just not enough reason to walk the plank or take action towards your goals. You will need to get more emotionally charged in order to stick to your plan. Discover what it is going to take for you and remember, everyone is different. What is going to motivate me is not necessarily going to motivate you. Keep asking yourself why, why, why and get to the heart of the matter!
So Step One is clearly laying out your goals.
Read more on Achieving Your Goals and Dream Life – Step One…
Maria Kang, a mother of 3, was recently inundated with negative comments after posting the following photo. Some people said it was “bullying” or “fat-shaming” and that her intent to motivate others actually back-fired.
Read more on No Excuses!…
Changing Your Workout Focus for Fall and Winter
In the summer, I’m always outside cycling, running, and hiking but as the weather gets a little colder and the nights a little darker, I find I spend a lot less time outdoors. So since my outdoor activity level drops, I look for opportunities to stay active and healthy indoors and my fitness program tends to evolve and transition towards different activities. And I’m not alone. All gyms including our Personal Training studio experience an influx of clients coming back to seek refuge from the colder, wetter NW weather.
Read more on Changing Your Workout Focus for Fall and Winter…
Pitfalls to a Healthy Lifestyle – Change Your Mind and Change Your Body
Succeeding with your health and fitness program often requires a change in mindset. Sometimes even when you have intentions of doing the right thing, if you have the wrong attitude about it, it can slip you up!
Read more on Change Your Mind and Change Your Body…
What went wrong? Why did you fail last time?
Most people have great intentions and start an exercise program over and over and over again. They decide to start working out and eat healthy and within a few months, for whatever reason, find themselves back where they started. Something like a New Year’s resolution, summer, a wedding or a reunion sparks their interest and motivates them to try again. They decide they will go on a diet or they will exercise every day.
Eventually, most people fail again because they are basically mimicking exactly what they did last time.
Why do people get in the bad habit of just repeating past attempts doing the same thing over and over again but expecting a different result – isn’t that the definition for insanity? The bottom line is that whatever forced you off track last time, will more than likely surface again.
This time, though, things are going to be different. You are going to be prepared and you are going to stay on track this time! You need to develop a strategy for overcoming roadblocks posed by work, kids, fatigue or lack of time. We are going to determine how you are going to balance it all. For example, if previously you found work or family responsibilities got in the way of you achieving your goals, your strategy may be to book your workout appointments into your schedule like you would any other appointment. You will carve that time out for you, your most important asset! You would not cancel a business appointment with an important client or cancel your yearly physical with your doctor. Likewise,
you must never cancel your workouts.
Another strategy may be to Read more on Stay On Track This Time!…
Surround Yourself With Great People & Choose Your Friends Wisely
This past weekend, I was uploading photos from our Summer of fun and adventures. It made me reflect how lucky I am to have such an incredible group of friends who like to participate in events and activities with me. Then it made me think that that’s what absolutely every body needs!
If you want to be great, you have to surround yourself with great people. If you want to be healthy and active, surround yourself with active and healthy people. If you want to commit to eating a healthy diet, surround yourself with people who are also committed to that. You are who you hang with! So if all your friends drink, eat pizza and chicken wings and sit around watching TV all day, that’s probably what you will do as well. And don’t get me wrong, I enjoy living it up as well but, my friends and I all understand, we’ve got to earn it first!
Everybody needs people in their life who inspire them, challenge them, build them up, support them and encourage them to reach for their potential, their personal best.
Some people will pull you up and others will pull you down – it’s your decision who you will give your time to.
It doesn’t necessarily mean you have to disown your current group of friends but here’s some ideas Read more on Surround Yourself With Great People!…
Kids are back to school soon. Yahoo! Oops, did I say that out loud?!
September is a very busy time in the fitness industry, only second to New Year’s Resolutions. Summer holidays are over, school is back in session and now it’s time for YOU! Take advantage of this natural tendency to turn over a new leaf, so to speak, and let’s get aggressive with your health and fitness program.
Summer time BBQs, S’Mores by the camp-fire and ice cream treats can tend to pack on a few extra pounds over the summer encouraging many to feel ready to get back to eating super healthy and watching what they eat a little more closely. Read more on Fall Back Into Fitness, Fall Back Into YOU!…
Sign It – Your Fitness Commitment!
Here at Northwest Personal Training each new client signs and Fitness & Training Commitment. This signed agreement serves as a reminder of the commitment that they have made to themselves and to provide a list of the health behaviors that we will help them to adopt over the next few weeks and for the rest of their lives. I wanted to share this list of commitments with you because they are the same commitments you could make if you are REALLY SERIOUS about sticking to you health & fitness plan….it is an extensive list and you won’t be able to tackle them all at once, but at least you will have a list to refer to if you start to slip away from your commitment!
Read more on Sign It – Your Fitness Commitment!…
Yep, you can be a fitness mentor!
Are you one of the lucky few fitness fanatics? You have no problem getting up every morning and getting to the gym for your workout or your early morning run. You’ve been exercising for years and couldn’t imagine ever quitting. When you’re on vacation or on a business trip, you always book at a hotel that offers a fitness gym so you don’t get off track. You exercise 5 plus times per week and it’s never a problem and in fact, sometimes, you have to really discipline yourself to take a rest day. Sedentary, couch potatoes watch you with envy wondering how you do it!
Read more on Be a Fitness Mentor…