Still walking down the same paths… How’s that working for you?
Just thought you could use a little push today. Start the week out right, start it out strong, create a goal and work toward it.
If you have been trying to live a healthier lifestyle and you have found that it is pretty far removed from what you did before things probably feel pretty uncomfortable. Maybe those early morning workouts still aren’t coming along without buckets of coffee or you still aren’t making it to Yoga class on a consistent basis. Most people really enjoy being in their comfort zone and going along in their day-to-day, not having to think to much or put extra effort into being.
While regimens are helpful and consistency tends to work well for us in our personal, professional and social lives it may also be one of the things working against your formation of healthier habits. In order for you to make significance progress forward with your health you have to make significant changes to your lifestyle. It’s not enough to just go business as usual especially if you have employed strategies in the past and still are at a place where you are dissatisfied.
I invite you to take a risk, take a chance and do something that frightens you. Join that class that looks to tough or take your workout fanatic friend up on a session that you know will make you walk funny the next day.
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Some of the best advice I have ever been given about working out: “you don’t have to enjoy the work out but you can enjoy what it does for you.” Believe me, I can see it on the faces of those people hamster wheeling those elliptical machines, they don’t want to be there and if they can just go 20 more minutes life will be good. However, there is a big difference between optimizing your workout and just going through the motions.
In a recent article by Michael J. Joyner in Outside magazine entitled Why You Need to Be Doing Burpees, Joyner highlights a study that shows an increase in mortality versus an individual’s ability to get off the floor. Think about it, if you have fallen and you can’t get up what does this say about your physical ability? Gravity is a bitch, it is constantly working to push you down and keep you there.
Working out isn’t just about going through the motions in the gym, it is about optimizing our ability to move against gravity. Now, you can go to the gym and exercise, get in a little cardio go over to the weights and do some bench, curl some dumbbells, get that pump on. However, think about how this would help you if you suddenly slipped on the ice and needed to catch yourself or had your arm trapped under a boulder, needed to cut your arm off, then crawl to safety. OK, maybe that is a little extreme but how do those traditional exercises serve to improve physicality?
Here is a list of traditional compared to there more athletic exercises
- Bench Press vs. Burpees or Clapping Pushups
- Cable Pulldown vs. Pullups
- Elliptical vs. Stair Climbers or Running
- Squat vs. Front Squat or Kettlebell Swings
- Missionary Position vs. Amazon Kneeling Reverse (look it up will make you chuckle.)
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Everything is better with friends, including getting in shape and losing weight. Technology has given us the opportunity to create and foster relationships with others from the comfort of our sofas. Now, if the extent of your interaction with others on-line has been trolling pictures of your high school crush on Facebook then, it’s time to get more out of your internet time.
Twitter is a great place to get support and inspiration in 140 charters or less. You don’t need to understand how to use hashtags and at signs (@) to get something out of social networking for weight loss. Because of the limit on what you can write you can post and read quick notes that get to the point. Bonus, twitter is also a free service and takes no time to set up, connect to friends and family and get started.
I suggest that you set up a twitter account with friends that support your weight-loss efforts or people that are also trying to get in shape. Commit to posting daily updates, workouts, and barriers you bump up against. I also recommend following people and organizations that will give you information that aligns with goal and motivates you.
Suggested Tweets to follow: iBehaviorCoach, Retrofitme, Men’s Health, Sparkpeople,
To find out more about me: iBehaviorcoach.com
There are 99 days left in 2013 and this gives us the perfect opportunity to set goals. I do enjoy goal setting and I am even part of a group of Facebook where we post up a 30 day challenge at the beginning of every month. Through these challenges I have learned that it not just about reaching a goal but what you discover about yourself along the way. For instance, I wanted to cut down on eating out so I threw out the challenge of limiting restaurant visits to celebrations only. Before you ask, yes, Sunday night football counts as a celebration.
I came to realize that I wasn’t just going out for convenience but I was feeding my need to be around other people. I am extremely extraverted and am energized by places crowded with other individuals even if I’m not interacting with them. Because I work out of my apartment I was going out and grabbing a bite not because I didn’t feel like taking all that time to defrost that Trader Joe’s chicken burrito but to have some company.
My recommendation for an end of the year challenge, go big, put something out there that you really want to accomplish and set monthly goals that align with what you are trying to accomplish. So, if you want to lose 15 lbs. set your 30 day goal at getting in 10,000 steps each day or making sure you get your daily serving of vegetables. Focus on the small stuff and set up a daily check-list of healthy living task. Also, it would help if you came up with some system to keep you accountable. Things like purchasing some classes, signing up with a coach, or getting your friends to withhold your favorite pillow until you accomplish your goal kick in that little extra motivation when you start to flag.
As always, more about me: iBehaviorcoach.com
The other day one of my friends shot me a note on Facebook asking how I felt about weight loss supplements. She was looking to lose about 10 lbs. and was a bit frustrated with what she was seeing on the scale after a significant push. My response: So, whenever you consider something like this think how it will work long-term. Sure, it might help you get to a place where you lose weight initially but, unless you make some habit change along with it chances are you will gain right back.
Wouldn’t it be nice to never have to consider a weight loss pill, crash diet or extreme exercise program ever again? That is why I promote habit change and creating a lifestyle that supports weight loss. Friends, the formula is simple, eat less, move more, that is it. I have seen people drop hundreds of pounds using this formula they walk and pay attention to the food they eat.
Best practices for weight loss success:
- Journal your journey: Love the blogs I see where people put themselves out there and push forward.
- Utilize Technology: Take a look at the apps that are out there and get in the habit of logging food and workouts.
- Weigh-in: My successful clients weigh in daily and own both the weight gain and weight loss. They understand that the number on the scale is just feedback and not a judgement of their success.
- Team Player: Don’t do this alone. The successful people I work with lean on their team for support and to get better insight into this process.
As always learn more about me and what I do: iBehaviorcoach.com
Having had memberships at dozens of gyms it has become pretty comical that no matter where I go a majority of the women are on cardio machine while the guys are lifting weights. If you are favoring one type of exercise over the other you may be missing out on some significant benefits. There is an art to finding balance in the work that you do at the gym. Under do it and you are just spinning your wheels, over do it and you will sabotage your progress.
Especially if you have hit a bit of a plateau it might be time to change things up. Try this workout:
- Pick 5 exercises: Pushups, Air-squats, Pull-ups, Lunges, twisting crunch.
- Do 5 sets: 25 reps, 20 reps, 15 reps, 10 reps, 5 reps.
- Between each round run 5 minutes on a treadmill or some other cardio equipment.
This workout is pretty tough but it will push you and can be adjust dependent on your current conditioning level. If you workout at a pretty busy gym like I do try doing the entire lifting phase with the cardio before (10 min.) and cardio after (10 min).
Have fun and tell me how you did.
Learn more about me: iBehaviorcoach.com