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How To Get Past Your Biggest Fitness Hurdles

How To Get Past Your Biggest Fitness Hurdles

No matter who you are, there’s always a voice in your head giving you reasons not to workout that day. Sometimes, those voices are barely perceptible and don’t affect your dedication. However, at other times they scream and are your biggest fitness hurdles. Some of these seem like legitimate reasons, but they fall apart when you actually analyze them.

Time is a huge factor for many people, but it shouldn’t be.

No matter how busy you are, getting in shape should remain a high priority. Good health allows you to remain on the job, beat the stress of the day and enjoy your life more. One method of battling this block is to consider the extra energy that exercise and healthy lifestyle brings, you realize getting fit can actually be a time saver, helping you get through tasks faster and having energy left at the end of the day to enjoy.

Self-consciousness and embarrassment can stop you from exercising with others.

Whether you should feel embarrassed or not about your body image or understanding of fitness doesn’t make a difference. Almost everyone feels awkward and uncomfortable the first few times at the gym. Even if it nobody judges, the potential it might happen could stop you from working out and shouldn’t. At the Worx, everyone is friendly and that comradery makes it fun. The best way to overcome this hurdle is to remember that these are strangers and you don’t need to impress them or worry about what they say. Of course, it only takes a week or two of working out to realize nobody is judgmental. In fact, our one week free trial is a good way to do it.

Financial reasons may seem legitimate, but not if you look at it closely.

Look at your budget closely and see if you spend slightly over a few dollars a day on unnecessary items. The price of a Starbucks grande coffee that many people pick up on their way to work is a few dollars and that candy bar you pick up at the gas station counter or grocery on the way home adds another few. We offer an online service to guide you that’s just slightly over $2 a day, making it very affordable and another hurdle breaker is realizing it costs you nothing to workout at home.

Sometimes people think exercising is boring. That’s only because they haven’t been challenged with exciting programs like Group Fitness P90X.

Sometimes health conditions or fear of injury can stop people. If your doctor said it would be bad for your health, then it’s a definite NO. However, most people simply worry without basis, particularly if they have personal trainer that considers their special needs.

Eating healthy shouldn’t be a problem, but when you’re first learning what to change, a sample diet is helpful.

Running out of day before you exercise is a hurdle many people face. That’s one reason signing up for boot camps or using a personal trainer is so effective. It’s a scheduled appointment. You can do the same even if you workout at home by putting your workout in your schedule and make it an appointment with good health.


Great Apps To Help You Stay Fit

Great Apps To Help You Stay Fit

You don’t spend yur entire day in the gym or with your personal trainer, so for the times you’re on your own, consider using technology as an aid. There are great apps to help you stay fit that can track your food intake or steps, help you make smarter choices in food and provide a host of other help. One of my favorites is RunKeeper. This app tracks you as you run and gives you information about things like distance, pace, number of calories burned and time. It offers audio coaching with a tool to share socially.

Fuducate helps you make smarter decisions when it comes to food.

Just like a personal trainer, this app doesn’t provide a diet, but teaches you how to make smarter decisions when it comes to buying food. What’s even better is that it makes label reading easier by providing a tool that scans the bar code and instantly provides all the ingredients, healthy alternatives and nutritional facts about each product on the shelf. There’s a database of 200,000 products, so it spans most of the choices available. It also has food tracking tools as well as a grocery list.

Get the beat to keep you moving.

Some of my clients love to exercise “freeform” on the days they’re not at the gym. Some do simple calisthenics at home, others run, while many often dance to fast music putting their heart and soul in each movement. There’s nothing wrong with those options. Just walking is good for the heart, so you can imagine how great boogying down can be for cardio. Fit Radio provides non-stop streaming high-energy music that will make your workout easier and fun.

Paprika helps you eat healthy and is good for your budget.

Do you find yourself stumped when it comes to grocery shopping and even more confused when you’re trying to decide what to eat. This app helps you plan meals and even helps you shop. You can save recipes on it and make a record of the food you have already. That way when you choose the recipes you want to make, it can tell you the ingredients you need. You can plan meals for a week or for as much as a month, so there’s no last minute quest to figure what’s for supper, which might otherwise end up as less than healthy.

IEatWell is an app that focuses on how well you eat providing rewards for eating healthy judged by what you tell it you’re eating or the photo you provide.

Fooducate helps educate you on how healthy food is, grading it on its nutritious value. It also helps you find the healthiest foods.

Eat This Much first learns your eating goals and food preferences, then makes suggestions with recipes also based on the number of meals you eat daily and the amount of calories you want to consume.

If you want help creating workouts at home, the Johnson & Johnson Official 7 minute workout app will provide them. It not only has the original 7-minute workout, it also has many others that vary in length and intensity.


See What Happens If You Don't Give Up

See What Happens If You Don’t Give Up

Too many people get discouraged when it comes to achieving their fitness goal. They don’t see the results in the first few days, so they give up. If you keep the prize in mind, your goal, and persevere, you’ll be amazed to see what happens if you don’t give up. You’ll achieve far more than you ever expected possible, while looking and feeling fitter than ever.

Becoming overweight and out of shape didn’t occur overnight.

You didn’t go to bed one night and wake up the next morning 20, 30 or 40 pounds heavier. It happened over time. Don’t expect the change to be sudden. However, it can be quicker than you think to see some results from your efforts, especially if you follow the plan we created together to a T. The amount of rewards you get back are directly proportional to the amount of effort you put into anything. Keep at it and you’ll achieve any goal you really want.

Never quit believing.

The power of belief can take you a long way toward success. When you first start working out and eating healthier, you may so no improvement for a few days. Suddenly, as if by magic, you’ll shed a pound or two. The belief in a program of healthy eating and regular exercise, plus the belief in your own abilities to change your future kept you going until you saw the results you hoped to achieve. YOU CAN DO ANYTHING!

If you doubt anything can help, use that to your advantage.

Sometimes, everyone gets discouraged. I see it all the time with people who come to me for help. They’ve tried to lose weight before and either didn’t succeed, quit after a few pounds or lost the weight they wanted, then regained it again. They never made the changes in their daily habits that are necessary for permanent success. I tell those doubting people they have to follow my instructions to the letter in order to prove me wrong. If it doesn’t work when you do that, you can say, “I told you so.” In fact, I even recommend they take the special 21-day training, follow everything and see what happens. I know they can succeed, just like you can, because I believe that everyone has the ability to get back into shape.

Drink plenty of water on your way to fitness. That may sound odd, but water not only helps you lose weight, with your new workout plan, you’ll need to replenish and rehydrate.

Make smarter choices when it comes to food. I won’t give you a diet, but help you learn how to eat healthier. The combination of healthy eating and regular exercise takes weight off faster.

Always believe you can achieve. Don’t weigh yourself every two hours to see if you weigh less. Weigh yourself once a week at the same time. Even if you don’t shed a pound, you’ll probably lose inches.

Take note of other signs of improved fitness, such as more endurance, strength and flexibility. Appreciate every gain you’ve made on your road to getting fitter.


Reasons To Workout In The Morning

Reasons To Workout In The Morning

There are good reasons to workout in the morning. That doesn’t mean that if morning is an impossibility for you that you should skip the gym and give up, just that if you’re one of those people who have the ability to choose between a morning workout and another time of day, choose the morning. Normally, the gym is less crowded and you’re not yet wound up in the dramas of the day, so it creates a peaceful atmosphere, like a mini vacation with sweat.

You’ll jump start your metabolism for the day.

Whether you’re a morning person or not, an early morning workout gets your body going. I’ve had clients that told me it takes several cups of coffee and about two hours before they could mumble cohesive sentences whom I convinced to come to the earliest session. Their day was already hectic and a workout became harder to fit into their schedule as each hour passed. Each one of them took me up on the challenge and each one of them were amazed at how different they felt once they did. One study at Brigham Young University showed that when people worked out in the morning, they were more active the rest of the day. Another showed they burnt more calories throughout the day than those who didn’t exercise early.

When you workout early, you’ll be more likely to be consistent.

You know it yourself, as the day wears on, there are new demands on your time. A project can run overtime and before you know it, you’ve missed your workout session. Getting an early bird start avoids many of the conflicts that occur throughout the day. If you’re the checklist type of person, you’ve checked it off your list and can focus the rest of your day on other things.

You’ll become a human dynamo.

Even though you go into the workout with one eye closed, it will soon change before the end of the first set. While you might want that first cup of coffee to make it to the workout, once the workout begins, your body will provide the wake up call and become the source of energy. Studies show that exercise is a better stimulant than even coffee. It gets the blood circulating and wakes up the mind. That super zip to your step is one reason you shouldn’t exercise at night or you’ll find it hard to fall asleep. The water you drink to rehydrate also provides more energy than coffee.

You’ll do a better job throughout the day and be mentally quicker. One study shows that a brisk workout can boost your cognitive abilities by 12 percent. Coffee only gives a 6 percent boost.

Do you shower in the morning? Then a morning workout actually saves you the time it takes. You’ll get your after workout shower/hair/make-up prep and morning shower all at the same time.

Start your day with a smile. Sure you’ll face many challenges and rigors of the day, but you’ll have the happy hormones on your side that the body creates during a workout.

You’ll get many health benefits, one of which is lower blood pressure. One study at Appalachian State University showed that people who worked out in the morning had the benefit of lowering their blood pressure by 10 percent and that not only stayed lower throughout the day, lowered to up to 25 percent at night.


Stay Mentally Motivated

Stay Mentally Motivated

%image_alt%If you’ve worked out before but found it almost impossible to stay mentally motivated, which ultimately led you to quit, you probably had the wrong workout program. While any program for getting into shape will help if you follow through diligently, it’s not always that easy. Having one that’s made specifically for your needs will give you the best results. It should be hard and challenge you, but not so hard that you get discouraged and give up in the process. That’s why using a personal trainer can be so helpful. Trainer’s make sure the program works for your level of fitness and fitness needs.

You should have fun with your workout.

One of the reasons I recommend group training is that it’s so much more fun than working out alone. You have the group energy that helps boost you up when you’re down and drives you harder when you’re feeling your best. Having fun while you workout makes you look forward to the next session and that’s a huge part of recipe for success.

Learn to do just one more.

Most of the people I work with are happy when they’ve accomplished their goals, but some of the most successful people that get the biggest results are those with the “one more” attitude. Whether they’re struggling to achieve their goals or mastered a workout, they use the attitude of just one more. Before they give up they focus on doing just one more and do the same after that. Tackling the last few push-ups, weights or other exercise with the attitude of just one more gets you to your goal before you know it and then helps you surpass it.

Keep your exercise program varied.

One reason we vary the exercise programs so much is to prevent plateauing. Plateauing occurs when your body becomes too efficient at doing a specific movement. While efficiency is normally good, when you exercise it means you don’t burn as many calories. Of course, varying your workout also helps keep you mentally focused and prevents boredom that can occur from doing the same routine repeatedly.

When you workout, keep your mind focused on the movement of each muscle and muscle group. You’ll be amazed at how much command you start to develop over your body.

Have big goals, but also break them down to smaller ones. While your overall goal may be huge, having smaller, more easily accomplished goals can help keep your head in the game.

Check out your progress in other ways besides loss of inches or weight. When you realize you can workout five minutes longer than you did a week before without getting winded or are able to lift five more pounds, you’ll get a boost of satisfaction to keep you mentally focused.

Keep your eye on the prize. Always keep your goal in mind. It helps you stay more mentally motivated.


Is It Time To Get Back On The Fitness Wagon?

Is It Time To Get Back On The Fitness Wagon?

%image_alt%You can get back on the fitness wagon, but the longer you wait, the more difficult it becomes. It’s not impossible, but don’t expect to pick up where you left off when it comes to fitness. Every week you don’t workout, your level of fitness goes backward. A study at the University of Copenhagen tested not only how much muscle mass was lost by inactivity, but also how long it took to regain it. After having one leg immobilized for two weeks in a knee brace, men in their 20s lost between 22 percent and 34 percent of the muscle strength, while those in their 60s and 70s lost between 20 and 26 percent. It took six weeks of regular exercise to regain muscle mass, but their leg strength was still 5 percent to ten percent lower than when the study began.

It may take a little longer than planned but you can do it.

Don’t expect to hop of the couch and run a marathon, but do expect to see results quickly with the right program. As a personal trainer, I create programs that help people maximize the time they spend working out and get the most from each session at the gym. You’ll build muscle mass while you shed pounds. The longer you workout, the better your results will be.

Losing weight is easier with a program of regular exercise.

One of the reasons that exercise is so beneficial to weight loss is that it builds muscle tissue. Increasing muscle tissue not only tones your body, it also burns calories faster. That’s because muscle tissue requires more calories than fat tissue does, so you’ll be boosting your metabolism and burning extra calories 24/7. You’ll look slimmer too, even if you never lost a pound. One cubic inch of muscle tissue weighs far more than a cubic inch of fat, so it takes up less space. It’s like comparing the container for a pound of metal to one for a pound of feathers. The feather container will be much larger.

Find out that working out can be fun.

You may start out dreading your new journey back to fitness, but you shouldn’t. It actually can be a lot of fun. It doesn’t have to be all calisthenics and push-ups. There are many new ways of exercising that you’ll enjoy and even look forward to doing. Working out with a group also increases the fun and motivation. Everyone supports one another and cheers each other on to victory.

You’ll burn off the hormones created by stress. That clears your head and leaves you feeling far better. One of the hormones, cortisol, is associated with the accumulation of abdominal fat, so you’ll shed fat there too.

You’ll improve your posture quickly. That improved posture also makes you look thinner and more confident.

When you combine a healthy diet with regular exercise, you’ll see dramatic results quickly and watch pounds seem to fall away.

No matter when you start a fitness program, it can help you live longer and healthier. One study noted that for every minute you workout, you’ll get seven minutes more of healthy life.


Stay Committed

Stay Committed

%image_alt%You can accomplish anything in life, including weight loss and fitness, but you have to stay committed. That’s not always easy to do. There’s so much to tug you away from the gym and take your time, it’s no wonder people often start a weight loss or exercise program but fail to see it through to success. If you’ve found that was a problem of yours in your past, I want to help you. I want to help get you see results fast to help motivate you to stay on track. I’ll support you on your journey to good health and a fabulous looking body.

You’ll never have to worry about your weight when you eat a healthy diet.

I never recommend dieting. Diets simply don’t work. They make you feel discouraged, deprived and always end–sometimes in success and sometimes in failure. Then you go back to old eating habits that put the weight on in the first place and the pounds start adding up again. When you’re on a diet, you often have to have special foods, so eating at a friend’s home, a restaurant or any special occasion is almost impossible. Rather than dieting, learning how to make smarter decisions about food is a better choice. It may involve simple substitutions such as brown rice instead of white rice or adding a healthy snack in the mid morning and afternoon so you aren’t ravenous at supper. All the minor changes add up to huge calorie savings and you can eat anything you want—just limit the frequency and amount of high calorie foods.

Don’t let the exhaustion or achy muscles stop you.

The first few days or weeks of exercise leave you exhausted and full of aches and pains. That won’t last long. I’ll help you get through those times and make sure that those aches and pains aren’t injuries, but just your muscles getting used to being worked harder. I’ll show you how to do each exercise correctly to help you avoid injury and maximize the results.

You won’t see the changes immediately, but you will feel them.

Your pants won’t immediately become too big, but you will feel energized rather quickly. I’ll help you through the toughest part, when you’re working hard and still not shedding pounds or inches. I may adjust your workout, help you with dietary needs or just supply loads of motivation to get you through the rough part.

Having a personal trainer is a huge benefit that might be just what you need. People who know they’re meeting with a trainer tend to show up at the gym even when they feel like skipping it, primarily because of the “appointment” with the trainer.

You’ll learn mental toughness and adapt it to other areas of your life. Mental toughness is the ability to continue long after others have given up. It’s a great attitude for all areas of your life.

Remember, even if you only accomplish part of a goal in the amount of time you allotted, you’re still further along than if you didn’t workout at all.

You’ll walk taller, have improved energy, better posture and a whole new attitude. Your outlook on life will improve as you workout each week, shedding pounds, stress hormones and sweating out the toxins in your body.


Do You?

Do You?

%image_alt%You may think you’re maximizing every opportunity to get into shape and be healthy, but do you? Here are a few of the things you should be doing that will not only make you healthier, but boost your energy and your brainpower. Studies show there’s a huge connection between the body and the brain. When you exercise, you increase the number of neural connections and that improves your cognitive function. In fact, one study shows it can even delay dementia and Alzheimer’s. You’ll also be reducing the risk of serious conditions.

Are you eating healthy?

We’re all guilty of poor eating habits at one time or another. Sometimes, you just can’t wait for dinner and those pork rinds or candy bars look delicious. Rather than leave anything to chance, it’s good to plan ahead. Make sure you plan mid morning and mid afternoon snacks so you aren’t tempting to eat your way through the junk food counter at the gas station or load up on cookies that you immediately open and eat in the car after you leave the grocery. Learning to eat healthier doesn’t mean dieting.

Dieting doesn’t work and can be counterproductive.

Some people feel the need to constantly be on a diet, yet fail to shed pounds permanently. That’s because diets don’t work. Diets always end and then you go back to old eating habits. Even worse, extremely strict diets can put your body in starvation mode, which slows your metabolism and makes you regain the weight you lost faster—plus adding a few pounds. Eating healthier doesn’t mean you have to give up everything you love that you might consider being forbidden. Instead, you’ll simply eat less of it and less frequently.

Are you exercising regularly?

Regular exercise is so important to your overall health. It helps boost the immune system and stimulates the body to create antioxidants that protect your cells. It improves circulation that brings nutrients and oxygen rich blood to all parts of the body, so not only will you look better, you’ll actually be healthier. One study showed that for every minute you exercise, you’ll extend your life seven healthy minutes.

Are you getting adequate sleep? Sleep is important for a number of reasons. It allows the brain to rest and lets your body heal. Adequate sleep is important to heart health and mental functioning.

Do you drink enough water? I have yet to figure out why people don’t drink more water. Water flushes out the system and helps prevent dehydration. The older you are, the more prone you are to dehydration. In older people, it can lead to symptoms mimicking dementia or other serious conditions. Get in the habit now.

Get involved. People with a readily available social circle not only enjoy life more, they live longer.

Take time to give back and love. Showing love to another person or even loving a favorite furry friend enriches and extends your life. Doing good for others and having a pet project that gives you purpose also does. If you’re a parent, it’s probably the kids, but think beyond your family too.


Emphasize "Happy" Not "Perfect"

Emphasize “Happy” Not “Perfect”

%image_alt%Your workout program should emphasize “happy” not “perfect.” Perfect simply doesn’t exist. It’s a matter of perspective exactly what perfect means. You see the obsession every day. Jocelyn Wildenstein, also know as “Cat Woman,” spent over $4 million having plastic surgery to make her look more like wild cats. To her, it’s a perfect look. Others strive for the Barbie doll look that’s both unrealistic and not attractive in real life. Being happy with your appearance doesn’t mean you shouldn’t have fitness goals or strive to shed a few extra pounds, but to accept where you are and be happy regardless of how you look.

Self-loathing slows progress.

Happiness actually boosts your progress. You look forward to doing something nice for yourself because you like yourself. You don’t torture yourself with starvation diets that can be counterproductive by putting your body in starvation mode and slowing your metabolism. You’ll learn to eat healthier and the joy that treating yourself to healthy meals can bring. Actually, most people find that once they learn how to eat healthier, it’s far more enjoyable than stuffing themselves with junk food.

Exercise can burn of the hormones of stress.

No matter how hard you try, life has stresses. They’re not the same stresses that were faced by early man, such as wild animals or predators, which required fighting or flight. They’re traffic jams and angry bosses, where those actions are inappropriate. The hormones created by stress make changes in your body, that if not changed, cause damage and illness. Exercise impersonates the action of running or fighting, so you’ll burn them off and feel fantastic again. Best of all, you’ll also stimulate the brain to create hormones that make you feel fantastic.

Learn to workout the right way.

Be kind to yourself and work your body as hard as you can—safely. When you workout with a trainer, he or she knows how much to push you and shows you the right way to do each exercise to avoid injury and maximize results. You’ll work hard, but not beyond your capabilities. You’ll also see faster results. You’ll be amazed at how much fun working out can be and how rewarding it can be to give yourself the gift of a healthy body.

Regular exercise can help you enjoy life more. Not only does it help you sleep better at night, it also helps improve your digestion and elimination. If you suffer from menstrual cramps, it relieves those too.

Happiness comes from more than just a “perfect’ body. It comes from enjoying every moment in life. When you have extra energy and feel fantastic, you’ll be able to experience more.

No matter what your passion, perfection is illusive. Always be happy and enjoy the road to fitness, savoring every improvement.

Take time to use your extra energy to appreciate life. Walk in the park and admire Mother Nature or spend time walking through an art gallery, zoo or museum. You’ll be building more energy, while enjoying life at the same time.


Create A Great Relationship With Yourself

Create A Great Relationship With Yourself

%image_alt%When you workout, you need to have the heart to put in your maximum. That means you need to create a great relationship with yourself so you can cheer yourself on to victory. Talking to yourself isn’t crazy, people do it all the time. Of course, much of it is mental, but occasionally you even talk out loud. A good relationship will help you follow through on those goals that you’ve set, respecting that inner voice.

You have to like yourself to be kind to yourself.

You might say that being pampered, laying on a lounge and eating peeled grapes is being kind to yourself, but deep down inside, you know it’s not true. First, you need someone to go along with that idea and second, your body tells you what it needs. When you workout, you feel fantastic after the workout. That’s because it burns of stress hormones and replaces them with ones that make you feel good. That good feeling is your body saying you’re doing great and letting you know that you make a good team.

Eating healthy not only tastes good, it’s good for you.

When you have a good relationship with yourself, you’re willing to give healthy living a chance. You take risks that you’ll not only get huge benefits, but also enjoy food more in the process. Healthy eating isn’t dieting, but instead making smarter choices when it comes to food. You’ll eat more whole foods and less processed ones that have dangerous chemicals and higher calories. You’ll also eat more! Some of the changes may include making substitutions, such as eating an apple instead of candy bars or even more subtle, using Greek yogurt on your baked potato instead of sour cream. You’ll won’t have to give up some of your high calorie foods you love, just eat them less often and use portion control. That means you never fall off the wagon when you eat healthy, unlike dieting. It also means a better relationship with yourself.

When you develop a good relationship with yourself, don’t forget a positive attitude.

If you listen to the voice in your head, you’re bound to hear things like, “you look terrible,” “you’re fat,” or “you’re stupid.” How many times have you said these things in your own mind? A good friend would never talk that way to you and you shouldn’t talk that way to yourself. Instead of saying, “I’ll never be able to do this right,” learn to give yourself kudos for what you accomplished by saying, “Hey, I’m getting better.” You’ll go further in every endeavor when you become your own cheerleader.

Find the best from every situation. Not only does negative self-talk harm you, but lamenting over everything does too. If your plans go awry, it may be an opportunity for something better and more fun. Learning to be positive makes you happier and happiness is essential to good health.

When you have aches and pains from working out, think of those as markers for progress. Of course, if they’re unbearable and last a long time, don’t hesitate to get professional help to find if you have a serious problem. Your body will tell you what’s normal and what’s not.

Drink plenty of water on the road to good health. Water not only flushes out toxins, it can help you have more energy and make you think clearer.

Get plenty of rest. You owe it to yourself to get a good night’s sleep for mental awareness and good health. Exercising helps you sleep sounder.