The One Question You Need to Ask…

May 20, 2013 by Leave a Comment

Monday Monday

Come Monday

Come Monday (Photo credit: Wikipedia)

For most of us, Monday marks the start of a new week and I can’t think of a better day to commit to get fit.  The first thing you need is to put your money where your mind is, because your success is dependent upon first, what you think and then, what you do.

Tips of the Trade

There are several very effective tools in your tool box, you just need to pull them out and use them.  If you are thinking that they aren’t for you, keep in mind the quote about what defines insanity—doing the same thing over and over and expecting to get different results.  Let’s make this the week that things turn around for you by trying some of these tried and true tips.

*TAKE A PLEDGE.  Sign a simple contract with yourself, committing to move yourself from the thinking stage to the doing stage.  Taking this one step will makes you 10X more likely to achieve your goals.

*BE DETAIL ORIENTED.  Instead of vague goals like “I will exercise more this week,” be specific.  Take out your calendar and set up not only specific times to workout, but also be clear about what your workout will involve.  An example might be, “this week I will walk for 30 minutes on Monday and Friday and ride my bike for 30 minutes on Saturday I will walk and ride my bike for a total of an hour.”  Research shows the more specific you are the more likely you are to do it.  I would always suggest that you also have a B plan, in case of weather…Don’t let weather sabotage your goals.

*KEEP A LOG.  Whether with a pen and paper or on the computer, or smart phone, log your workouts as this will make you feel very accomplished.  More importantly, log your food intake!  Those that do both lose twice as much weight as those that don’t.

Question mark

Question mark (Photo credit: Wikipedia)

And the Question is…

These are just 3 of the tips that will help you jump start your new you.  Before you click out and begin your new week, ask yourself this question…Will I exercise this week?  Just asking this of yourself, and answering “yes,” had the power to double the workouts you will do.

Keep YOUR mind connected to your goals and….Just Do It!

Filed Under: Fitness, Motivation/Inspiration, weight loss ·

Monday Morning…Let’s Get Moving!

May 6, 2013 by Leave a Comment
Girl doing exercises on Morro Strand State Beach

Girl doing exercises on Morro Strand State Beach (Photo credit: mikebaird)

Here it is another Monday morning, and all over the world bazillions of people are starting a weight loss program RIGHT NOW.  The take away from every single healthy weight loss plan is that you must incorporate the dynamic duo — “diet” and exercise–in order to reach your goals.  Sure, there are other ways to get there, but this pair is the most effective, efficient and healthiest!  If today is that day for you, don’t get too caught up in which exercise is best.  No matter what exercise you choose, you’ll be burning calories while you simultaneously make your heart and lungs more fit, your bones and muscles stronger and lower your risk for diabetes, Alzheimer’s and all types of cancer.  I am often frustrated by articles, trainers and facilities that are trying to reinvent the wheel.  Certainly, there are many, many different ways to get our daily dose of exercise, and certainly some will burn more calories than others, some will offer more core work, some will find us on fancy equipment and some may find us working out like our favorite celebrity, but at the end of the day, it’s the exercise that you will do regularly that will help you reach your weight goals.  So if today is the day that YOU are starting or restarting your weight loss program, make sure to dust off your sneakers and get moving.  There is NOTHING wrong with a brisk walk, or tuning into your favorite music and dancing your ass off for about 30 minutes.  Any movement that raises your heart rate and keeps it in a “training” zone is a perfect workout.

It’s Monday morning and like Nike says and says

it best….it’s time to JUST DO IT!

Filed Under: Motivation/Inspiration, weight loss ·

Making a Difference.

April 10, 2013 by Leave a Comment

About 30 years ago, when I worked a gym called Cosmopolitan Lady, I met a fellow fitness instructor by the name of Marla.  Though we only worked together for a short time, I remember being impressed by her energy and her kind spirit.  Some 20 or so years later, our paths would cross once again, when we were both instructors at the Quadrangle, a great little landmark gym in Coral Springs.  Though Marla has since moved away to North Carolina, thanks to FaceBook we are still connected.  It’s nice to see pictures and keep up with friends on the Book, but recently she inspired me again with a simple post she wrote.  It has stuck in my head, and today I wanted to share it with you.  What a better world it would be if we all woke up with this thought in our head…

What can I do today to make a difference in someone’s life? Even if it is a very very small difference. I try to think about that every morning when I start my day.

Sunrise

Sunrise (Photo credit: Moyan_Brenn)

For some reason this really stuck with me and I am trying to make it my daily mantra.  Thanks, Marla, for being a light in this life.

Filed Under: Motivation/Inspiration, This and That ·

Mix it Up and Be Excited

February 16, 2013 by Leave a Comment

DON’T BE A RAT IN A MAZE

climb a poll

climb a poll (Photo credit: www.slimworkouts.com)

Routines are great and I happen to love them, but every once in a while, in fitness (and in life) you gotta mix things up.  Yesterday, I decided to do just that and instead of leaving the gym after my class, I stayed and did the elliptical and then went in the sauna (and stretched) in there.  It felt good at the time but is also good in the long run.  One of the best ways to prevent overuse injuries is to mix things up.  If your shoulder is bothering you, put down the weights and do more cardio or leg work.  If your ankle is tentative, try some upper body weight work on a bench or in a seated position.  You get the idea.

Yes, sometimes rest is the answer, but sometimes we just don’t want to, or the time frame is too long.  Remember that mixing things up is a great way around an injury, but even more importantly, it’s a great way to prevent one.

And yes, the same goes for life.  If we do the same thing every day, what is there to look forward to?  One of the greatest anti-aging tips I have heard, repeatedly, is always have something to look forward to.  What is it that YOU are looking forward to?

 

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Filed Under: Fitness, health and happiness, Motivation/Inspiration ·
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