Are you sabotaging yourself?

Full disclosure: I am writing just as much for my benefit as for the readers. :)

Are you sabotaging yourself? I realize the term is relative and a matter of opinion, but here are some tell-tell signs you may be your own worst enemy:

Your self-talk is more negative than positive. I don’t think I need to elaborate here.

You don’t have a plan. You can’t show up at the gym and just expect to get results (or as quickly) without a roadmap to get there. That’s why working with a certified personal trainer is so helpful.

Your goals are unrealistic. One of the reasons people abandon a fitness regime is that they set the bar too high. While it’s possible to see results in a month, it’s going to take several to transform your body and create lasting change. Trust me, I know this firsthand.

You don’t have anyone holding you accountable. Whether a friend, family member or partner, it’s helpful to have someone keeping you in check. You may have the best intentions but life can get in the way. It’s good to introduce a healthy amount of pressure.

You compare yourself to others. As they say, “comparison is the thief of joy.” If you spend considerable time and energy on others’ progress you’re only taking away from your own pursuits. Remember this the next time you see a social media post that makes you a bit envious.

You fixate on setbacks. There will always be highs and lows in your fitness journey. When you do experience a plateau or you fall back into old ways, remind yourself how far you’ve come.

You’ve fallen into the “all-or-nothing” trap. If you miss a workout, don’t linger too long. You have so many other chances during the week to show up for yourself.

Can you relate to any of these?

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!

Want to be happier and more productive? Hit the gym!

Do you feel like life is crazybusy right now? You're not alone. It seems everyone feels stretched thin these days. What’s the secret to feeling less frazzled?

Hit the gym! No matter how frantic you're feeling, regular trips to the gym can do your body, mind and soul some good. How can adding another thing to your to do list help? Believe me when I say it can!

The science: Physical activity releases chemicals in the brain (read: endorphins) that help you feel good. People who experience endorphins on a regular basis are more likely to stay motivated at home and work long after the workout is complete.

The possibilities in your personal and professional life are endless when you’re feeling more energetic and confident. It’s proven that people who exercise regularly are more productive.

Sometimes a stressed out person just needs something to concentrate on that doesn’t involve thinking about obligations. Just the act of scheduling a gym sesh can give one a feeling of accomplishment.

When it's workout time, focus on the great feeling of moving your body and pushing yourself to your limit. You may find that at the end of it, your mind is a clean state — or at least a little less cluttered. A little distraction from the day-to-day mundane can be a nice thing.

Physical activity is also a great way to It’s only natural that people sleep more soundly afterwards. Certainly we can all appreciate the feeling of a solid night’s sleep at the end of a long day.

What are you waiting for? Pull out that calendar and carve out some time for you. You won't regret it.

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?