Accountability will take you places

Sticking with a fitness program can be challenging for even the most dedicated types. One of the best strategies to hit your goals is to take ownership and be held accountable for your action (or inaction). 

Lean into your tribe

That means, for example, taking stock of how much you exercise and how far you have progressed towards your fitness goals. Then what? Many people find success by sharing details of each goal and your progress towards each it in a public way. 

Share openly 

It matters less how you go about it and more that you do it. Being authentic and vulnerable will help others provide encouragement and guidance. The key is to make the people in your life invested in your journey and progress. That’s because, when you tell people about your ambitions, they will usually be very supportive and will begin to actively seek out opportunities to help you thrive. For instance, if you’re trying to lose weight, your friend might offer to go for a walk a few times a week. 

A SMART endeavor 

Whatever the goal, at hand, you’ll need to follow some basic best practices to increase the chance of success. The SMART(Specific, Measurement, Realistic, Timely) system is popular because it works. This means you will need to define a goal like “Lose 10 pounds by June of this year with strength-training exercise 5 times a week and following a prescribed nutrition plan.” From here, check in with your accountability partners and share regular updates. 

Bottom line? If you set a health and fitness goal but keep it to yourself, there’s no skin in the game. You’re more likely to throw in the towel.  However, if you share the goal with friends, family, and colleagues, they will lend their support. So, make your fitness goals and your progress towards them public. It’s scary at first, but so then is the thought of staying the same!

5 things no one tells you about working out

If you’re new to fitness, making your foray into the scene can feel daunting for various reasons. What the heck is a rep? Cardio vs. weights? How do you do a burpee right? It’s like fitness has its own language and culture. Because it does!

In addition to this insider lingo, there are some truths that more seasoned exercisers take for granted. That said, I wanted to touch on a few of them:

1. You will be sore. A lot. When you first start lifting, it can be a rude awakening to your muscles. That’s because, every time you lift you’re creating micro-tears in the fibers. By definition, you’re putting stress on your body. Your bod responds in kind with (temporary) discomfort while it repairs the tiny tears and creates muscle mass.

2. You will start to feel “off” if you miss too many consecutive workouts. Just like eventually you won’t be as sore as the first day you started, your brain will adapt, too. That’s because, when you exercise, your system releases those feel-good hormones known as endorphins. Fall off the wagon for a few days or more and you might find your mood suffers. Because….science. Exercise makes our brains and bodies happy!

3. You’ll have laundry up the wazoo. Sports bra? Check. Legging? Check. Socks? Check? Tank top? Check. I used to do laundry once a week and now I’m on a twice-a-week schedule (or more) to stay on top of all the volume.

4. Results take time. You can’t fast-track fitness goals, despite what those IG influencers tell you. On average, it takes about 30 days for you to notice changes, another 30 days for friends and family, and 90 days for the world. Don’t give up. Consistency will never let you down, promise!

5. Enjoyment matters. There was a brief point in time I flirted with running. I did it because I thought it was going to produce the results I wanted. Boy was I wrong! Not only did I hate every second, it didn’t end up serving me. This is to say that enjoyment is an under-rated factor when it comes to program adherence. Whether it’s yoga, barre, pilates, swimming, strength training or some other activity, the best exercise is the one you’ll actually do.

Be realistic about your preferences and find a way to build a workout routine around movement that energizes you. That’s truly a recipe for success.

Make your comeback

Life happens. Sometimes we’re pulled in different directions and have to take a break from our workout routine for whatever reason. We all have peaks and valleys in fitness (and life — trust me. It doesn’t matter how long you’re out of the game   — what matters is you recommit. I am writing with some advice to do just that.

Come up with a plan and stick to it. If it’s been a while since you’ve worked out, you may need some extra accountability. That could mean putting workouts on your calendar, electronic or otherwise. You might even consider asking friends and family to check in on your progress.

Go slow and steady. A strenuous workout after a period of being sedentary can be a shock to your system. When coming back, take care to be conscientious about your level of exertion and the length of the sessions. You don’t want to overdo it, get injured and then get discouraged. On that note, be sure you’re stretching after a workout and building in time in your routine for recovery. Foam rolling, hot baths, chiropractic, massage are all great ways to address and prevent aches and pains. 

Tune in. Listen to your body. Maybe a high-intensity cardio or strength training workout isn’t what you need right now. Maybe you need a restorative yoga class instead. Movement is movement!

Track progress. How will you know if you’re getting back to your baseline? Apps can help you record your workouts so you can compare and contrast data and feel a sense of accomplishment.. As the saying goes, you can’t control what you can’t measure. 

Celebrate small victories. How you define wins will be up to you, but don’t forget to stop and acknowledge the work you’ve put in. You rock!

Remember, sometimes the comeback is greater than the setback!

How to get back into a fitness routine

It can be easy to fall out of a routine, especially this time of year. Sometimes our fitness regimen takes a backseat to fun or hectic travel plans — and that’s OK temporarily. If you’re struggling with re-entry, you’re not alone. Here’s how you can get back in the saddle so to speak.

Take it slow. If you’re used to 4 or 5 workouts a week, maybe try 2 or 3 the first week back. You don’t want to risk injury or feeling discouraged by any regression. Taking it slow is better than not returning any day!

Find an incentive. Some people are motivated by rewards. Whether it’s a manicure, new pair of shoes or a new yoga mat, a (non-food) treat can be a way to encourage you to act.

Remember why you started. When you first set out to achieve a goal, you likely had a personal reason for making changes. Whether it’s being more fit for an upcoming vacation, playing with your kids or grandkids, reducing the risk of disease, everyone has a “why.” I find that when motivation is waning, it helps to revisit my intentions. (Side note: Don’t forget how far you’ve come either.)

You’ve got this!

The truth about body composition

Picture this: You get on the scale. You “gained weight” or maybe you “lost weight.” Before you get discouraged, remember there’s much more to this number than meets the eye.

Enter composition. Body composition takes into account a person’s fat mass and fat-free (lean) mass, which includes (muscle, bone, and water). Testing your body composition can be a great way to monitor and reach realistic health and fitness goals.

Let’s dive a little deeper here. You might want to “lose weight.” What does that really mean? The nitty-gritty matters. But when it comes to preventing morbidity and premature mortality, it’s actually more important to be fit than skinny.

In other words, maintaining or gaining lean muscle mass is just as or more important than losing fat. It’s said that strong is the new skinny and I agree with that statement. (Of course it’s possible and ideal to have both. I am not body shaming anyone who has trouble gaining fat or muscle.)

From a clinical standpoint, muscle is king. Experts agree that it’s important to have a healthy ratio of fat to muscle. Skeletal muscle and bone density help you perform daily activities and prevent bone loss. Not to mention muscle helps you burn more calories and can increase energy levels.

Of course there’s no magic bullet here. Physical activity, paired with a healthy diet, can help you lose weight and achieve and maintain a healthy body composition. Even moderate exercise—30 minutes most days of the week—can bring yield health benefits.

Interested in learning more? Set up a free consultation.

5 ways to push through a plateau

Plateaus are a normal part of one’s fitness journey. We may lose fat and/gain muscle one month only to lose momentum the next. While frustrating, they are minor setbacks in the big picture. And as one personal trainer argues in this blog, they can be a good thing! They just call for some creative thinking to overcome. Following are a few practical tips to push past a period of stagnation:

1. Reassess: First, know that the scale is just one way to measure progress. Your weight can fluctuate for a whole host of reasons, and women are especially affected by ups and downs. Measurements and body composition can provide a more accurate look at where you stand. Don’t let the scale ruin your life!

   However, I can tell you (only speaking from experience) that weight loss/management is 80 percent diet. You can’t eat like crap and expect exceptional results from the gym. I challenge you to keep a food diary for a week and maybe you’ll notice patterns and areas to improve on.

2. Switch it up: Have you been focusing on cardio? Mainly strength training? Your body gets acclimated to a certain way of training over time, so it’s important to mix up your exercise program every 6-8 weeks. So don’t be afraid to try that yoga or water aerobics class. It just might be the nudge your body needs!

3. Scale back: It is possible to workout too much. Your body can react adversely and hold on to fat. Sometimes taking an extra day off and devoting it to self-care can be good for you in the long run.

4. Reflect: Attitude is powerful. You may feel discouraged, but don’t forget to relish in your accomplishments. Perspective is everything. You might not have lost fat, but at least you didn’t regress! That alone is something to celebrate.

5. Let go: Obsessing over every indiscretion or missed workout will not serve you. In fact, stress can wreak havoc on your body and sabotage progress. So relax. You’re doing a great job!

5 ways to feel more confident at the gym

Feel like a fish out of water at the gym? You’re not alone. When I was new to fitness, I felt insecure and unsure of myself. But I didn’t let that stop my progress. Following are ways to feel more acclimated to a gym setting:

1. Practice exercises at home.

One way to feel more at ease at the gym is to have a familiarity with the basics. Start with bodyweight moves, like squats, push-ups, lunges and core exercises. This is a good way to build confidence so you can work your way up to more advanced moves. 

2. Have a game plan.

You can beat insecurity by hitting the gym with a prescribed workout plan. Don't just settle for something you find on the internet, though. Instead, consult a trainer to help you develop a program specific to your goals and abilities. 

3. Build a playlist.

Your favorite music, especially if upbeat and energetic, can provide a soundtrack to your workout and keep your spirits up. So don’t be afraid to build a playlist and rock out between reps.

4. Be kind to yourself.

Between each set that you perform, take a look in the mirror or pause for a moment and give yourself a compliment. Positive self-talk is powerful!

5. Find a workout buddy.

There’s strength in numbers. Not only can a workout partner keep you accountable, they can help calm some of those newbie jitters. 

Remember, every gym rat was once a newbie. Consistency is key. Show up and over time you’ll feel more at home at the gym. You’ve got this!

Getting started: How to begin (and stick) to a fitness regimen

I hear (some variation of) it often: “I’m so out of shape, I don’t even know where to begin.”

It’s a valid concern, as getting back in shape can be grueling. But anything worth doing takes effort. You can, however, set yourself up for success with some of my favorite hacks:

1) Find a buddy: Do you have a friend who’s equally committed to a change? Hold each other accountable. You don’t necessarily have to workout together, but it helps if you have someone who checks in from time to time.

2) Set realistic and small goals: Say you want to lose 50 pounds. A safe rate of weight loss is 2 pounds a week. So that said, allow yourself at least 6 months to attain your goal. Further break the goal down into smaller units, like 10 pounds. This way you can manage your expectations and feel accomplished with each milestone. And don’t be afraid to celebrate even the smallest of victories!

3) Schedule it: Just like you schedule a haircut or a coffee date, you should carve out some time on your calendar for workouts. If it’s not scheduled, you’ll likely find an excuse. So put that planner or calendar app to use!

4) Make it fun: Some people find they’re more motivated when they have new fitness attire. So don’t be afraid to invest in a few staples so you can look as good as you’ll feel.

5) Get expert help: A certified personal trainer can help you maximize your impact at the gym. He or she knows how to get results with a custom and targeted plan.

Fit on the road: How to stay on track

This topic is top of mind, as I will be traveling this week. If your job or lifestyle requires you to be on the road (or in an airplane) a lot, you might find it challenging to maintain a consistent workout schedule. But you don't have to sacrifice your fitness. It just calls for some forethought. Here’s how you can stay on track on the road.

First off, do your research about amenities. Know that many hotels have gyms on-site. They usually have the basics and some are even equipped with machines and apparatuses. If you’re not staying in a hotel, you might have to get more creative. Here are a few of my go-to activities:

Walk: Walking is a great low-impact activity and it doesn’t require any equipment! Make it a point to walk for at least 30 minutes at a moderate pace to get your heart rate up.

Stretch: Put simply, stretching does the body good. And just like with walking, it’s easy to integrate into your routine. While not strenuous, stretching boosts a myriad of benefits that can help you in your overall fitness regimen. Try this sequence from Health to prepare your body for a flight.

Get on the “band”-wagon: A resistance band is versatile and takes up little to no space in your bag! Keep up your strength-training routine on the road with these 20 total-body exercises.

If you travel often, how do you take your workout on the road?