If you don't fancy yourself to be a "gym person", or an exercise enthusiast, then it is time to reframe how you are looking at things. After all, weren't we all non-exercisers at one point? I often see people adopt a "them vs. me" attitude when it comes to working out. Exercise is for everyone, everyone stands to benefit from it, and it is not some sort of an elite activity where only a handful of individuals are allowed to participate.
Creating a mental shift is important. Self-limiting thoughts that prevent us from adopting healthy behaviors have to be acknowledged and addressed. When I am at the gym enjoying my own workouts, I often look to my left and right, and mentally address the people I see. I think "good job", and "you belong here". I can sense the uneasiness in people using equipment for the first time, and the anxiety in others that are hyper-sensitive, fearing everyone else in the gym is casting judgement upon them. Little do they know that I am rooting them on and hoping that they face their fears, work through them, and continue onward.
If you are struggling to belong to a healthy lifestyle, you gotta fake it until you make it. This means to "act as if", and to visualize that you are already there. If you keep trying, showing up and committing yourself, eventually the faking gives way to reality. This is the case for those that want to lose a couple of pounds, many more, or those that just want to shape up. Building time in a healthy lifestyle is a process that has to begin somewhere. Through every effort and step in the right direction, new habits eventually develop and they can become the new norm. This is what psychologists call the mere exposure effect- which means we tend to like things and objects that we are frequently exposed to. Keep exposing yourself to exercise and you might find yourself eventually enjoying it. Imagine the possibilities!
Showing posts with label success. Show all posts
Showing posts with label success. Show all posts
Friday, April 13, 2012
Thursday, December 16, 2010
Emotional Association & Exercise
Over the past five years, I have worked with some serious exercise haters. Initially, across the board, the mental state of mind is the same. There is complaining, clock watching, eye-rolling and dread over whatever I would like them to do next in the way of exercise. Thankfully, there is a mental progression with this.
First, I see the instant gratification of someone completing their first workout. New clients often share with me how much they were dreading it, but how happy they felt upon completion. After a few weeks time, I see improved moods in my clients thanks to the positive stimulation of brain chemicals. I also hear about the improvement of sleep patterns. I am unsure if this is related to "feel good" chemicals being released into the body, or if it stems from stress reduction, where the mind can fall better into a relaxed state for sleep. Further down the road, I see clients progress to feeling great about their accomplishments, and being more energized. Often, they fit and feel better in their clothes and others in their social circle see the positive changes as well. This is where motivation kicks into high gear and exercise becomes a lot less like pulling teeth.
A point I cannot emphasize enough, is that for good things to happen, people must feel successful about their efforts along the way. If initially, I am too demanding, or introduce too much difficulty to quickly, I run the risk of alienating the participant. Every meeting I have with a client is an opportunity to learn about them, their psychological make-up and what potential barriers exist in the way of their success. I take my job rather seriously this way, and I ask a lot of loaded questions as part of my fact finding. The more I understand my client, then the better I can direct them towards success. Every person is a unique puzzle and although nearly all share the same desired outcomes, the emotional perceptions, aversions and challenges among them can vary greatly. There is no universal plan, or cookie-cutter approach to fitness.
I am always up front with my clients about the progression they are going to experience, and how I am going to walk them through it. I have seen eyes glaze over with my lectures during one-on-one sessions, but eventually once it is internalized and felt firsthand, they understand exactly what I had once been lecturing about. I share that the direction is always forward, and that they will always be a fitness work-in-progress, but to also reflect back to celebrate where they started and how far they've come. A common misconception is that it takes forever to get in good shape. The truth is it happens rather quickly with consistency. The journey is every bit as mental as it is physical.
First, I see the instant gratification of someone completing their first workout. New clients often share with me how much they were dreading it, but how happy they felt upon completion. After a few weeks time, I see improved moods in my clients thanks to the positive stimulation of brain chemicals. I also hear about the improvement of sleep patterns. I am unsure if this is related to "feel good" chemicals being released into the body, or if it stems from stress reduction, where the mind can fall better into a relaxed state for sleep. Further down the road, I see clients progress to feeling great about their accomplishments, and being more energized. Often, they fit and feel better in their clothes and others in their social circle see the positive changes as well. This is where motivation kicks into high gear and exercise becomes a lot less like pulling teeth.
A point I cannot emphasize enough, is that for good things to happen, people must feel successful about their efforts along the way. If initially, I am too demanding, or introduce too much difficulty to quickly, I run the risk of alienating the participant. Every meeting I have with a client is an opportunity to learn about them, their psychological make-up and what potential barriers exist in the way of their success. I take my job rather seriously this way, and I ask a lot of loaded questions as part of my fact finding. The more I understand my client, then the better I can direct them towards success. Every person is a unique puzzle and although nearly all share the same desired outcomes, the emotional perceptions, aversions and challenges among them can vary greatly. There is no universal plan, or cookie-cutter approach to fitness.
I am always up front with my clients about the progression they are going to experience, and how I am going to walk them through it. I have seen eyes glaze over with my lectures during one-on-one sessions, but eventually once it is internalized and felt firsthand, they understand exactly what I had once been lecturing about. I share that the direction is always forward, and that they will always be a fitness work-in-progress, but to also reflect back to celebrate where they started and how far they've come. A common misconception is that it takes forever to get in good shape. The truth is it happens rather quickly with consistency. The journey is every bit as mental as it is physical.
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!
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.
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