Are you unhappily married to your scale? Do the two of you have irreconcilable differences? Many are stuck in such unhappy marriages and see no way out. The scale may not lie, but it is only one gauge of one's overall picture of health. We might want to always change what we see on the scale, but what really needs to change, is our relationship with the scale.
Many men and women have long, dysfunctional histories with scales. When they see what they want, the relationship is good, and when it reflects otherwise, the relationship is failing. Worse, many attribute major life successes and spikes of happiness in accordance with being a particular scale weight. Truth be told, spikes in happiness have very little to do with how much one sees on a scale and more to do with other factors going well in one's life. This may be hard to admit, but it is true. Are you aware that skinny people also suffer from unhappiness? Yes, it is true!
Pounds are pounds, and are sort of a generic, blanket metric. Pounds shown on a scale do not just tell us "how fat we are", they reflect much more. Pounds also include skeletal and lean muscle mass, as well as water weight. If you are a large frame person, or operate at the high-end of athleticism and are more muscular, then you will weigh more than the average joe. If unable to quantify what exists within the pounds, then we should not be pinning life's worth and happiness to them either.
If you weigh yourself every day, multiple times per day, or use the scale as a means to flog yourself regularly as a failure, then you are in an abusive scale relationship. Forget about what your grandmother and mother have said to you in the past about "just needing to lose a few pounds". Consider that with some basic resistance training, a loss of inches could be even more satisfying than being a certain scale weight. Looking better in clothes, wearing a smaller size or having more muscle definition can be every bit as rewarding as that ever elusive scale weight.
Exercisers, whether achieving weight loss or not, still stand to lower their cholesterol (specifically triglycerides), blood pressure, and increase lean muscle. They will strengthen bones, joints and connective tissues. They will also enjoy improved cardiovascular health, increased endurance, mobility and balance. These are all important measurables that are not reflected in the pounds we are obsessing over on our scales. So, is it time you filed for divorce?
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Saturday, August 4, 2012
Tuesday, November 30, 2010
S.M.A.R.T. Goals
Right now, many people are contemplating their 2011 New Year's resolutions. Many fitness resolutions die within the first four weeks of a new year for many different reasons. One obvious reason behind such failures is that the goals behind these resolutions are not S.M.A.R.T. in nature. A powerful tool to use when attempting goals involving health & fitness is to make sure that the goal(s) created are S.M.A.R.T.
This can be defined as follows:
Specific
Measurable
Attainable
Relevant
Time-bound
Goals set without these five parameters tend to be poorly defined and therefore, proper direction and focus towards attainment is lost. Breaking down each component more specifically means:
Specific goals recognize why it is being created, the benefits of it, who is involved, what needs to be accomplished and where it will be accomplished.
Measurable means that with progression towards the goal, there should be a means to monitor progress. If there is no measurement procedure, then it is difficult to tell if one is on track to meet the goal, or if efforts have to be redirected.
Attainable means that the goal being set forth must be achievable. Many failed attempts to reach a goal surround the fact that it was not realistic in nature. When an attainable goal is set, it is much easier to visualize attainment, stay motivated and persevere in the efforts required. Think about the person you know that swears they are going to hit the gym every day for two hour workouts. That is not achievable for most and will lead to certain burnout. Less really is more as consistent, realistic progress leads to success. Remember that smaller goals always add up to bigger ones.
Relevant means that the goal should surround the needs and abilities of the person attempting it. If you find yourself to be rather uncoordinated, then perhaps stay away from heavily choreographed group fitness or dance classes. If you love cycling, then include group cycling classes, stationary bike or other cycling activities to keep things relevant.
Time-bound means that there should be a time fence established on the goal. If one wishes to lose 5 lbs, but does not define a time frame for doing so, then incremental steps to achieving it cannot be clearly established. Making efforts time-bound helps build in accountability.
If you are gearing up to an improved you next year, then try the S.M.A.R.T. strategy and improve your chances of success.
This can be defined as follows:
Specific
Measurable
Attainable
Relevant
Time-bound
Goals set without these five parameters tend to be poorly defined and therefore, proper direction and focus towards attainment is lost. Breaking down each component more specifically means:
Specific goals recognize why it is being created, the benefits of it, who is involved, what needs to be accomplished and where it will be accomplished.
Measurable means that with progression towards the goal, there should be a means to monitor progress. If there is no measurement procedure, then it is difficult to tell if one is on track to meet the goal, or if efforts have to be redirected.
Attainable means that the goal being set forth must be achievable. Many failed attempts to reach a goal surround the fact that it was not realistic in nature. When an attainable goal is set, it is much easier to visualize attainment, stay motivated and persevere in the efforts required. Think about the person you know that swears they are going to hit the gym every day for two hour workouts. That is not achievable for most and will lead to certain burnout. Less really is more as consistent, realistic progress leads to success. Remember that smaller goals always add up to bigger ones.
Relevant means that the goal should surround the needs and abilities of the person attempting it. If you find yourself to be rather uncoordinated, then perhaps stay away from heavily choreographed group fitness or dance classes. If you love cycling, then include group cycling classes, stationary bike or other cycling activities to keep things relevant.
Time-bound means that there should be a time fence established on the goal. If one wishes to lose 5 lbs, but does not define a time frame for doing so, then incremental steps to achieving it cannot be clearly established. Making efforts time-bound helps build in accountability.
If you are gearing up to an improved you next year, then try the S.M.A.R.T. strategy and improve your chances of success.
Tuesday, October 26, 2010
Understanding Osteoporosis
Osteoporosis can be defined as low bone mass and poor bone structure that can lead to an increased risk of fractures. Although osteoporosis can occur at any age, it is most common amongst people over 50 years of age. After the age of 30, our bones begin to gradually lose minerals at a small rate every year (under 1%). This small amount does add up over time and explains why people experience low bone density in their fifties.
Risk factors surrounding the disease fall into two basic categories, those that can be controlled and those that cannot. The following information comes from Winters-Stone,Kerri. Action Plan for Osteoporosis. USA: Human Kinetics, 2005.
Risk factors you cannot control:
-Being female
-Being thin or having a small frame
-Advanced age
-A family history of osteoporosis
-Being postmenopausal, either early or surgically induced
-Low testosterone levels in men
-Being Caucasian or Asian, although African Americans and Hispanic Americans may be at risk as well
Risk factors you can control:
-A diet low in calcium
-An inactive lifestyle
-Cigarette smoking
-Excessive use of alcohol
Risk factors you may be able to control:
-Abnormal absence of menstrual periods (amenorrhea)
-Anorexia nervosa
-Use of certain medications, such as corticosteroids and anticonvulsants
The best mode of diagnosing osteoporosis is done via DXA, or dual energy x-ray absorptiometry. In short, this shows how much mineralization exists in certain bones. This mineral density testing is an accurate gauge of actual bone strength. Stronger bones are less likely to fracture. The best way to avoid fractures is to avoid falls. Exercise that includes resistance training works both to assist in retaining bone density and improving balance. This reduces the risk of falls and subsequent fractures.
Scores associated with bone density testing are age group comparisons (Z-scores) and also (T-scores) which is a comparison made against a healthy 25 – 30 year old person of similar ethnicity, gender and race. There is more you can research to better understand actual scoring criteria and accuracy of other testing.
The National Osteoporosis Foundation recommends a bone density test for the following:
-All postmenopausal women under age 65 who have one or more additional risk factors for osteoporosis (in addition to being postmenopausal and female)
-All women age 65 and older regardless of additional risk factors
-Postmenopausal women with one or more fractures (to confirm diagnosis and determine disease severity)
-Women who are considering therapy for osteoporosis if bone density testing would facilitate the decision
-Men or women with one or more of the following: prolonged exposure to certain medications, such as steroids used to treat asthma or arthritis, anticonvulsants, and certain cancer treatments; chronic disease that affects the kidneys, lungs, stomach, and intestines and alters hormone levels; or low levels of the sex hormone testosterone
In summary, understanding your family history, risk factors and early evaluation will offer the best approach to preventing or postponing the onset of osteoporosis. As always, discuss your family medical history and any concerns you have with your physician.
Risk factors surrounding the disease fall into two basic categories, those that can be controlled and those that cannot. The following information comes from Winters-Stone,Kerri. Action Plan for Osteoporosis. USA: Human Kinetics, 2005.
Risk factors you cannot control:
-Being female
-Being thin or having a small frame
-Advanced age
-A family history of osteoporosis
-Being postmenopausal, either early or surgically induced
-Low testosterone levels in men
-Being Caucasian or Asian, although African Americans and Hispanic Americans may be at risk as well
Risk factors you can control:
-A diet low in calcium
-An inactive lifestyle
-Cigarette smoking
-Excessive use of alcohol
Risk factors you may be able to control:
-Abnormal absence of menstrual periods (amenorrhea)
-Anorexia nervosa
-Use of certain medications, such as corticosteroids and anticonvulsants
The best mode of diagnosing osteoporosis is done via DXA, or dual energy x-ray absorptiometry. In short, this shows how much mineralization exists in certain bones. This mineral density testing is an accurate gauge of actual bone strength. Stronger bones are less likely to fracture. The best way to avoid fractures is to avoid falls. Exercise that includes resistance training works both to assist in retaining bone density and improving balance. This reduces the risk of falls and subsequent fractures.
Scores associated with bone density testing are age group comparisons (Z-scores) and also (T-scores) which is a comparison made against a healthy 25 – 30 year old person of similar ethnicity, gender and race. There is more you can research to better understand actual scoring criteria and accuracy of other testing.
The National Osteoporosis Foundation recommends a bone density test for the following:
-All postmenopausal women under age 65 who have one or more additional risk factors for osteoporosis (in addition to being postmenopausal and female)
-All women age 65 and older regardless of additional risk factors
-Postmenopausal women with one or more fractures (to confirm diagnosis and determine disease severity)
-Women who are considering therapy for osteoporosis if bone density testing would facilitate the decision
-Men or women with one or more of the following: prolonged exposure to certain medications, such as steroids used to treat asthma or arthritis, anticonvulsants, and certain cancer treatments; chronic disease that affects the kidneys, lungs, stomach, and intestines and alters hormone levels; or low levels of the sex hormone testosterone
In summary, understanding your family history, risk factors and early evaluation will offer the best approach to preventing or postponing the onset of osteoporosis. As always, discuss your family medical history and any concerns you have with your physician.
Thursday, October 21, 2010
Fitness Axioms
I am not the proud creator of any of these fitness expressions, but use them regularly as a fitness instructor and have given some serious contemplation as to what they mean. These are some of my favorites, I hope you enjoy them as much as I do.
"Pain is weakness leaving the body."
Yes, it really is. This can be interpreted literally as you push through physical challenges and endure pain in order to become a physically stronger person. This can also be interpreted more figuratively, in a mental regard. Every physical challenge met with success creates a positive mental sense of well being. Perceptions of being weak or incapable of pushing through adversity begin to fade away through repeating the process.
"Can't means I won't."
Very true, like it or not! If you find yourself repeatedly saying "I can't", then you have made a conscious decision NOT to TRY. Explore the number of times you say "I can't" in any situation, and look beyond those words every time you use them. Is it really true that you can't, or is it more honest to say you don't feel like trying, it will be work, time consuming, etc.? Stop putting self-limitations on yourself with the "I can'ts", and I guarantee you will be more productive and feel much better about yourself and your many accomplishments.
"You are stronger than you think."
Everyone really is stronger than they realize. We can only push ourselves so far, yet for instance, a fitness instructor seems to always be able to push us just a little bit further. Typically, the brain wants to quit on us long before the body has to. The minute we "feel the burn" or weakness, mentally we just want to stop. Perhaps this is self-protection & ego. The truth is, however, that the brain will want one to quit long before true muscle failure. So, you really are stronger than you think! Believe that you are stronger than you can even recognize and push yourself to 1 more rep, 10 more seconds, and so forth.
"Fake it 'til you make it."
Try this. Perhaps you aren't the most coordinated person on the planet. Embrace whatever it is being asked of you in the fitness world and give it a try. Maybe you won't start off at perfect, but BELIEVE that you will eventually be successful. Ultimately, whatever you struggle with will improve. It could be balance, coordination, or body control or another element. Act "as if" and a progession of improvement will eventually occur. It is surprising how far you can take yourself with this simple approach. FYI, other people will notice improvement in you long before you do. Be patient with yourself and don't quit.
"Hard work = results. Results = motivation."
Most folks starting a fitness program quit before they find what I call "the hook". I define "the hook" as results. If you are willing to put in hard work for 6 to 8 weeks, then you are going to be rewarded with results. It is so much easier to be motivated when you get good results. Unfortunately, those that quit early, or do not put in the hard work, do not reach the point in time where results appear and motivation really kicks in.
"Save the drama for your mama."
Whining, negativity & mental resistance never avail good outcomes. Try putting energy normally spent on those things into being positive and embracing a can-do attitude instead. Consciously decide to burn more calories on being positive instead of negative. Don't rain on anyone else's parade with drama, sob stories and excuses. Decide to try, and decide to be the best that you can be.
I hope you can draw strength and insight from at least one of these. If you don't, pass them along to someone else!
"Pain is weakness leaving the body."
Yes, it really is. This can be interpreted literally as you push through physical challenges and endure pain in order to become a physically stronger person. This can also be interpreted more figuratively, in a mental regard. Every physical challenge met with success creates a positive mental sense of well being. Perceptions of being weak or incapable of pushing through adversity begin to fade away through repeating the process.
"Can't means I won't."
Very true, like it or not! If you find yourself repeatedly saying "I can't", then you have made a conscious decision NOT to TRY. Explore the number of times you say "I can't" in any situation, and look beyond those words every time you use them. Is it really true that you can't, or is it more honest to say you don't feel like trying, it will be work, time consuming, etc.? Stop putting self-limitations on yourself with the "I can'ts", and I guarantee you will be more productive and feel much better about yourself and your many accomplishments.
"You are stronger than you think."
Everyone really is stronger than they realize. We can only push ourselves so far, yet for instance, a fitness instructor seems to always be able to push us just a little bit further. Typically, the brain wants to quit on us long before the body has to. The minute we "feel the burn" or weakness, mentally we just want to stop. Perhaps this is self-protection & ego. The truth is, however, that the brain will want one to quit long before true muscle failure. So, you really are stronger than you think! Believe that you are stronger than you can even recognize and push yourself to 1 more rep, 10 more seconds, and so forth.
"Fake it 'til you make it."
Try this. Perhaps you aren't the most coordinated person on the planet. Embrace whatever it is being asked of you in the fitness world and give it a try. Maybe you won't start off at perfect, but BELIEVE that you will eventually be successful. Ultimately, whatever you struggle with will improve. It could be balance, coordination, or body control or another element. Act "as if" and a progession of improvement will eventually occur. It is surprising how far you can take yourself with this simple approach. FYI, other people will notice improvement in you long before you do. Be patient with yourself and don't quit.
"Hard work = results. Results = motivation."
Most folks starting a fitness program quit before they find what I call "the hook". I define "the hook" as results. If you are willing to put in hard work for 6 to 8 weeks, then you are going to be rewarded with results. It is so much easier to be motivated when you get good results. Unfortunately, those that quit early, or do not put in the hard work, do not reach the point in time where results appear and motivation really kicks in.
"Save the drama for your mama."
Whining, negativity & mental resistance never avail good outcomes. Try putting energy normally spent on those things into being positive and embracing a can-do attitude instead. Consciously decide to burn more calories on being positive instead of negative. Don't rain on anyone else's parade with drama, sob stories and excuses. Decide to try, and decide to be the best that you can be.
I hope you can draw strength and insight from at least one of these. If you don't, pass them along to someone else!
Friday, October 15, 2010
Self-efficacy & Exercise
Here comes a rather long blog entry, but I hope you will take the time to read it. I think you may find this entry interesting.
The term "self-efficacy" is not thrown around much in health & fitness circles. It is typically reserved for the world of mental health/psychology. Once I discovered this component of psychology, however, I realized in hindsight that I achieved most of the self-efficacy I have today as a direct result of my experience with fitness. I also thought about the infinite possibilities of repeating that process with children that suffer from low self-esteem.
For background on this subject matter I am including an excerpt that nicely summarizes the topic. Note that this is just a summary. More complete definition and related information can be obtained from the source website.
Summary
Perceived self-efficacy is concerned with people's beliefs in their capabilities to exercise control over their own functioning and over events that affect their lives. Beliefs in personal efficacy affect life choices, level of motivation, quality of functioning, resilience to adversity and vulnerability to stress and depression. People's beliefs in their efficacy are developed by four main sources of influence. They include mastery experiences, seeing people similar to oneself manage task demands successfully, social persuasion that one has the capabilities to succeed in given activities, and inferences from somatic and emotional states indicative of personal strengths and vulnerabilities. Ordinary realities are strewn with impediments, adversities, setbacks, frustrations and inequities. People must, therefore, have a robust sense of efficacy to sustain the perseverant effort needed to succeed. Succeeding periods of life present new types of competency demands requiring further development of personal efficacy for successful functioning. The nature and scope of perceived self-efficacy undergo changes throughout the course of the lifespan.
Source:
Bandura, A. (1994). Self-efficacy. In V. S. Ramachaudran (Ed.), Encyclopedia of human behavior (Vol. 4, pp. 71-81). New York: Academic Press. (Reprinted in H. Friedman [Ed.], Encyclopedia of mental health. San Diego: Academic Press, 1998). www.des.emory.edu/mfp/BanEncy
Growing up, I wasn’t part of a "rah-rah" family being raised by "super parents" that seem to be so prevalent in the world today. This is not to criticize my upbringing; it simply was a different time. A time when self-help, self-improvement, coping skills and mental health did not have important emphasis put on them. I can honestly say that I grew up not thinking that the world was my oyster, or that I really could achieve anything I wanted with effort. "Girl power" did not exist… yet.
Stumbling into fitness many years ago, I quickly discovered the challenges associated with it, the graduation from small accomplishments to bigger ones, and ultimately how to parlay that very same process into other areas of my life. What started off as a few reps with the lightest weights, became many more reps with heavier weights. I quickly felt physically and mentally empowered. Next thing I knew, I was teaching the classes. This empowerment manifested itself into a certain mental tenacity and realization that if I just tried hard enough, I really could do anything I put my mind to.
Where am I going with this? Well, without the self-efficacy I have today, for instance, I would have never taken the risk of starting my own business. I owe the very belief that I can take on new challenges with successful outcomes directly to fitness, its repetitive processes, and the many mastery experiences I’ve had with it.
The point I would like to make in this is what an incredible gift this is to give a child or anyone else suffering from low self-esteem. I have worked with many kids professionally, and have cried real tears of joy watching them grow and exceed their own expectations. The incredible thing about doing one-on-one fitness consulting & training with children is that they ONLY compete with themselves. There is no peer pressure, no leering eyes upon them, and no impossible standards to achieve to. They are in the driver seat and decide just how far they want to go. I ask them often to look back and reflect upon where they started and how they’ve grown. So often, they blow the doors off of what I even think is possible for them. The beauty of this is that these kids achieve FOR THEMSELVES. This is key.
As parents, we always tell our children how wonderful they are, but that doesn’t mean they internalize this message and believe it. After all…we are their parents! With self-efficacy attained through exercise, however, they are solely responsible for creating the magic. They earn and internalize the reward. They enjoy and want to repeat the process. It is done by them, for them.
Should you know a person suffering from low self-esteem or depression, please consider encouraging them to start a fitness program. An incredible journey of self-discovery and growth awaits them if they are willing to put forth the effort. Any personal achievements earned are theirs, and can never be taken away from them. The positive belief system they create for themselves makes for happier people and better tomorrows. It changes lives.
The term "self-efficacy" is not thrown around much in health & fitness circles. It is typically reserved for the world of mental health/psychology. Once I discovered this component of psychology, however, I realized in hindsight that I achieved most of the self-efficacy I have today as a direct result of my experience with fitness. I also thought about the infinite possibilities of repeating that process with children that suffer from low self-esteem.
For background on this subject matter I am including an excerpt that nicely summarizes the topic. Note that this is just a summary. More complete definition and related information can be obtained from the source website.
Summary
Perceived self-efficacy is concerned with people's beliefs in their capabilities to exercise control over their own functioning and over events that affect their lives. Beliefs in personal efficacy affect life choices, level of motivation, quality of functioning, resilience to adversity and vulnerability to stress and depression. People's beliefs in their efficacy are developed by four main sources of influence. They include mastery experiences, seeing people similar to oneself manage task demands successfully, social persuasion that one has the capabilities to succeed in given activities, and inferences from somatic and emotional states indicative of personal strengths and vulnerabilities. Ordinary realities are strewn with impediments, adversities, setbacks, frustrations and inequities. People must, therefore, have a robust sense of efficacy to sustain the perseverant effort needed to succeed. Succeeding periods of life present new types of competency demands requiring further development of personal efficacy for successful functioning. The nature and scope of perceived self-efficacy undergo changes throughout the course of the lifespan.
Source:
Bandura, A. (1994). Self-efficacy. In V. S. Ramachaudran (Ed.), Encyclopedia of human behavior (Vol. 4, pp. 71-81). New York: Academic Press. (Reprinted in H. Friedman [Ed.], Encyclopedia of mental health. San Diego: Academic Press, 1998). www.des.emory.edu/mfp/BanEncy
Growing up, I wasn’t part of a "rah-rah" family being raised by "super parents" that seem to be so prevalent in the world today. This is not to criticize my upbringing; it simply was a different time. A time when self-help, self-improvement, coping skills and mental health did not have important emphasis put on them. I can honestly say that I grew up not thinking that the world was my oyster, or that I really could achieve anything I wanted with effort. "Girl power" did not exist… yet.
Stumbling into fitness many years ago, I quickly discovered the challenges associated with it, the graduation from small accomplishments to bigger ones, and ultimately how to parlay that very same process into other areas of my life. What started off as a few reps with the lightest weights, became many more reps with heavier weights. I quickly felt physically and mentally empowered. Next thing I knew, I was teaching the classes. This empowerment manifested itself into a certain mental tenacity and realization that if I just tried hard enough, I really could do anything I put my mind to.
Where am I going with this? Well, without the self-efficacy I have today, for instance, I would have never taken the risk of starting my own business. I owe the very belief that I can take on new challenges with successful outcomes directly to fitness, its repetitive processes, and the many mastery experiences I’ve had with it.
The point I would like to make in this is what an incredible gift this is to give a child or anyone else suffering from low self-esteem. I have worked with many kids professionally, and have cried real tears of joy watching them grow and exceed their own expectations. The incredible thing about doing one-on-one fitness consulting & training with children is that they ONLY compete with themselves. There is no peer pressure, no leering eyes upon them, and no impossible standards to achieve to. They are in the driver seat and decide just how far they want to go. I ask them often to look back and reflect upon where they started and how they’ve grown. So often, they blow the doors off of what I even think is possible for them. The beauty of this is that these kids achieve FOR THEMSELVES. This is key.
As parents, we always tell our children how wonderful they are, but that doesn’t mean they internalize this message and believe it. After all…we are their parents! With self-efficacy attained through exercise, however, they are solely responsible for creating the magic. They earn and internalize the reward. They enjoy and want to repeat the process. It is done by them, for them.
Should you know a person suffering from low self-esteem or depression, please consider encouraging them to start a fitness program. An incredible journey of self-discovery and growth awaits them if they are willing to put forth the effort. Any personal achievements earned are theirs, and can never be taken away from them. The positive belief system they create for themselves makes for happier people and better tomorrows. It changes lives.
Wednesday, September 29, 2010
Beginning a Fitness Program
If you are taking your first plunge into the world of fitness, how you look tackle the journey early on will ultimately determine your long-term success. Here are some considerations for fitness newbies:
It doesn’t matter where you start; it just matters that you start. Upon joining a health club, you are bound to notice a number of people that are in amazing shape. If you do not feel especially good about yourself, you may feel intimidated. This is where you have to ask yourself, how did they get to look so amazing? They, like you, had to start somewhere on the road to fitness and chances are good that they were not born with amazing physiques overnight. If it helps, remember that these people will be spending more time looking at themselves (not you) while they are at the gym. Do not be intimidated, through commitment and consistency you will also be successful in positively altering your appearance.
Pick another day outside of January 1st to start a fitness program.Let’s face it, too many people feel pressured to hit the gym January 1st to start working off extra holiday pounds. These same folks set unrealistic goals, such as going to the gym every day for grueling, two-hour workout sessions and quit before February rolls around. This "warrior" approach always leads to burnout and failure as it cannot be adhered to long term. Fitness is a lifestyle, and this means implementing a reasonable approach, schedule and discipline that can be adhered to for the long haul. Remember that the reward with fitness is in the journey, there is no final destination. If you are serious about beginning a fitness program, do so when you really feel ready to begin and avoid the bandwagon.
Take advantage of what your gym has to offer. Most facilities, nowadays, offer a free, equipment walk-through or a few, free personal training sessions for new members. This can be very helpful to the novice exerciser and can help ease fears when it comes to using equipment. Although some fitness equipment looks rather complex, it is typically designed to work on basic concepts like push-pull, lift-lower, etc. Once one understands how to adjust the resistance level, height, etc., much of this knowledge is easily transferred across different types of equipment. Take advantage of any free nutritional assessments, fitness testing, etc. Establishing a baseline with where your fitness level begins is a nice way to be able to quantify progress later, and a great way to stay motivated. Take what you want from such assessments, and leave the rest.
Try group fitness classes as a way to kick start to your fitness program. If your gym offers group fitness classes, try exposing yourself to a few different class formats. Group fitness classes make exercise fun, and are also a great way to learn correct form with various exercises. In a group fitness setting, the instructor will count the repetitions, motivate you, and provide different instruction for different fitness levels. Class formats and instructors can vary greatly, so try a few before you call it quits. Find something you enjoy as this also key to your long-term success.
Focus on the rewards, not the work. I always motivate my clients by encouraging them to focus on the rewards of exercise, not the work involved. This means concentrating on benefits such as, losing weight and inches, dropping body fat, having more energy, feeling younger, and fitting better in their clothes. I discourage them from focusing on the work and any negatives involved such as cranking out reps, being sore, and doing challenging exercises they do not like. This is a simple, but powerful concept in re-framing how one chooses to look at things. In the world of health and fitness, positive focus quickly turns into paid dividends, and once this happens self-motivation quickly takes over.
It doesn’t matter where you start; it just matters that you start. Upon joining a health club, you are bound to notice a number of people that are in amazing shape. If you do not feel especially good about yourself, you may feel intimidated. This is where you have to ask yourself, how did they get to look so amazing? They, like you, had to start somewhere on the road to fitness and chances are good that they were not born with amazing physiques overnight. If it helps, remember that these people will be spending more time looking at themselves (not you) while they are at the gym. Do not be intimidated, through commitment and consistency you will also be successful in positively altering your appearance.
Pick another day outside of January 1st to start a fitness program.Let’s face it, too many people feel pressured to hit the gym January 1st to start working off extra holiday pounds. These same folks set unrealistic goals, such as going to the gym every day for grueling, two-hour workout sessions and quit before February rolls around. This "warrior" approach always leads to burnout and failure as it cannot be adhered to long term. Fitness is a lifestyle, and this means implementing a reasonable approach, schedule and discipline that can be adhered to for the long haul. Remember that the reward with fitness is in the journey, there is no final destination. If you are serious about beginning a fitness program, do so when you really feel ready to begin and avoid the bandwagon.
Take advantage of what your gym has to offer. Most facilities, nowadays, offer a free, equipment walk-through or a few, free personal training sessions for new members. This can be very helpful to the novice exerciser and can help ease fears when it comes to using equipment. Although some fitness equipment looks rather complex, it is typically designed to work on basic concepts like push-pull, lift-lower, etc. Once one understands how to adjust the resistance level, height, etc., much of this knowledge is easily transferred across different types of equipment. Take advantage of any free nutritional assessments, fitness testing, etc. Establishing a baseline with where your fitness level begins is a nice way to be able to quantify progress later, and a great way to stay motivated. Take what you want from such assessments, and leave the rest.
Try group fitness classes as a way to kick start to your fitness program. If your gym offers group fitness classes, try exposing yourself to a few different class formats. Group fitness classes make exercise fun, and are also a great way to learn correct form with various exercises. In a group fitness setting, the instructor will count the repetitions, motivate you, and provide different instruction for different fitness levels. Class formats and instructors can vary greatly, so try a few before you call it quits. Find something you enjoy as this also key to your long-term success.
Focus on the rewards, not the work. I always motivate my clients by encouraging them to focus on the rewards of exercise, not the work involved. This means concentrating on benefits such as, losing weight and inches, dropping body fat, having more energy, feeling younger, and fitting better in their clothes. I discourage them from focusing on the work and any negatives involved such as cranking out reps, being sore, and doing challenging exercises they do not like. This is a simple, but powerful concept in re-framing how one chooses to look at things. In the world of health and fitness, positive focus quickly turns into paid dividends, and once this happens self-motivation quickly takes over.
Sunday, September 26, 2010
I Don't Have Time to Exercise
I cannot tell you how much I hate to hear this from people as this has to be the most overused excuse for not exercising. Lose the preconceived notion that large chunks of time have to be allocated for exercise. Exercising moderately for just 10 minutes three to four times per week will offer health benefits. Remember that these benefits are cumulative.
Get creative in carving out a few minutes of exercise time. For instance, DVR a favorite show and fast forward through commercials in order to create that 10 minutes that "does not exist" or, watch a recorded show and exercise through every commercial break. Make it happen.
Some new research that indicates that there may be some benefits to taking a traditional 60-minute workout and breaking it up into two separate workout sessions of 30 minutes. The possible benefit in doing so is that after exercise our bodies enjoy a metabolic boost for a window of time. More research is required, but there is indication that through utilization of two, smaller workouts, we are lengthening that period of increased metabolism. Yes, less may actually be more...and ANYTHING is better than nothing.
Unexpected benefits to exercising moderately might be a higher level of functional fitness. This means that an elderly person might have more energy and endurance to go about their daily routines and therefore maintain more independent living. It may also mean that a working professional can do their job better through ease of movement and increased efficiency. Most people take functional fitness for granted until they do not have it anymore, and losing functional fitness only leads to a more sedentary lifestyle. Get yourself moving and know that every active minute counts.
Get creative in carving out a few minutes of exercise time. For instance, DVR a favorite show and fast forward through commercials in order to create that 10 minutes that "does not exist" or, watch a recorded show and exercise through every commercial break. Make it happen.
Some new research that indicates that there may be some benefits to taking a traditional 60-minute workout and breaking it up into two separate workout sessions of 30 minutes. The possible benefit in doing so is that after exercise our bodies enjoy a metabolic boost for a window of time. More research is required, but there is indication that through utilization of two, smaller workouts, we are lengthening that period of increased metabolism. Yes, less may actually be more...and ANYTHING is better than nothing.
Unexpected benefits to exercising moderately might be a higher level of functional fitness. This means that an elderly person might have more energy and endurance to go about their daily routines and therefore maintain more independent living. It may also mean that a working professional can do their job better through ease of movement and increased efficiency. Most people take functional fitness for granted until they do not have it anymore, and losing functional fitness only leads to a more sedentary lifestyle. Get yourself moving and know that every active minute counts.
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