Monthly Archives: January 2018

4 Reasons People Give Up On Their Fitness Goals…

Sticking with the theme of New Year’s Resolutions I thought I would write another post about why people give up on their fitness goals and provide some solutions for each.

Reason #1- Life’s Hectic

Between work, family and personal time, it’s easy to run out of hours in the day. Using lack of time or a busy schedule as an excuse is just that, an excuse. We determine how we use our time, so if your mindset is that there’s no time for exercise, well, of course there won’t be.

The Solution:

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GET RID OF ALL POTENTIAL EXCUSES RIGHT NOW. Think back to how you spent the last week or month. How often were you doing something you didn’t want to do? How much of your time was spent on activities that you think are more important than fitness, such as spending time with family or catching up with an old friend?

Writing down or taking note of where all the hours in your day go (you’ll be amazed at how many hours you spend watching Netflix or scrolling through social media) is an excellent way to highlight convenient fitness opportunities.

For example, let’s say you get an hour each day to eat lunch. Cut that down to 20 or 30 minutes and get your heart rate going for the other half. The rest of your schedule will remain unchanged and you’ll get a midday adrenaline boost to go back to work with.

If you want to get your exercise out of the way before you leave the house or late at night, consider purchasing some home fitness equipment. Even a simple fitness DVD or find a HIIT class you can follow along with on YouTube (Fitness Blender is awesome) — should do the trick.

Reason #2- No Accountability or Consequences to Quitting

Oh you missed all your workouts this week? OH WELL!  I’ll start again next week.  Another week goes by. Still haven’t worked out.  OH WELL, I’ll try again next week.  You get the point.  If you’re not accountable to anyone other than yourself and there are no consequences if you miss your workout, then you’re less likely to get the job done.

The Solution

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If you find that you let yourself off the hook too easily, maybe it’s time to hire a personal trainer. Or you can sign up for that fitness class you’ve been thinking about trying for weeks. You’ll be more inclined to keep attending classes once you’ve met your instructor and other classmates.

Likewise, when you pay for a personal trainer, you won’t want to waste the money you’ve invested (sometimes money is the best motivator) but more importantly they’ll hold you accountable and keep you on track with your goals as you meet with them weekly and do reassessments monthly.

Reason #3-Unrealistic Expectations / Starting Too Big Too Quickly

If your big fitness pledge is to hit the gym five times a week when you’ve had little to no prior experience working out, you’re most likely going to fail.

The Solution

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Start small and work your way up. Instead of committing to five gym visits a week, start with two visits. On those first few visits, don’t stay that long.

The immediate goal is to leave while you’re still craving more. You can use this as motivation fuel for your next visit, and continue building the habit to the point where you can’t wait to get your next workout in.

4-Unenjoyable Workouts

All too often people complain about how they can’t stand going to the gym or they get so bored  on the treadmill, and with good reason, when you go to the gym without a plan, going to the gym and doing cardio can be quite boring. But if you never take the time to ask yourself what you enjoy doing for exercise, you can’t really blame your lack of motivation on the type of workout you’re doing.

The Solution

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Listen to yourself and what you want. The treadmill (for a lot of people) does suck, so maybe find an outdoor track, or play high-cardio sports like basketball.

There is more that one way to work out. Running, swimming, biking, weightlifting, aerobics, dancing, yoga, and even walking can have great effects over a period of time.

Find what you enjoy, and plan your workouts to reflect that.

There’s no exact way to stay fit, it’s all about understanding your excuses and preconceived barriers to fitness, and stopping them in their tracks. Of course, if it were easy, everyone would be the fittest versions of themselves, but the key to staying committed to your fitness goals is finding a way to get yourself moving consistently (find your sweet spot) and what motivates you to continue improving your physical fitness.

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Les 🙂

 

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In 2018 I will…

How many of you have been writing down your resolutions or saying out loud ‘In 2018 I will…’  What are some of your goals/intentions/resolutions for this year?

The beginning of a new year is always an exciting time.  Most people are full of excitement and are motivated for a ‘fresh start’ on January 1st.  Most New Year’s resolutions are health based with people vowing to take better care of their bodies in the coming year. AWESOME! GREAT!  But don’t become like 90% of people who fail at keeping their resolutions after 4-6 weeks, if you need help sticking to your goals, get help! Hire a personal trainer, find a workout buddy, hire a financial planner, sign up for a meal delivery service,  whatever you need to do to reach your goals-do it now!

I don’t know about you but this past year has flown by, perhaps it’s because I became a mom in April?  Regardless it has been an another amazing year.  While I have a couple of fitness and business goals for myself, my main focus for this year is to continue to cultivate an attitude of gratitude and appreciate the wonderful life that I have.  Many people are amazed at how well I am ‘handling motherhood’ or they can’t believe how rested I am as a first time mom or they comment on how ‘chill’ our baby is.  I must admit I am shocked too at how well I’ve adjusted to having a new baby and this new life of being a mom.  For example, I have been sleeping lots (yes my baby has been sleeping through the night since he was 2 months old), I went back to work 2 months post partum, I left the house with our baby A LOT, I kept a social life (girls night once a week, monthly dinner club with my girlfriends, plus my husband and I attended 6 weddings from June-November), I cooked and ate healthy most of the time, I worked out (not as often as I used to but I am committed to doing 3 workouts a week now) and have had many date nights with my husband.  Seems impossible right?

Like they say it takes a village to raise a child and I have my amazing mom, super helpful dad and incredible husband to thank for their help whenever I needed it (I’m getting better at asking for help) I also think the reason I’m thriving aka rocking mom life (I sound a bit cocky) is because I truly live in the moment, trust the process and enjoy each day as it comes.  Sooo cliche but so true!  I do my best not to stress about the little things and the things I can’t control, and I focus on seeing the positive in every situation and find myself saying ‘this too shall pass’ a lot.  And the number one reason why I believe I have truly enjoyed every minute of 2017 is because I have constantly been thinking about all the things I am grateful for this past year!

Here are a few I will share with you;

  • having a healthy pregnancy and delivery
  • giving birth to a healthy baby boy (who happens to be an amazing sleeper!)
  • getting lots of sleep (especially when I was expecting many sleepless nights)
  • having the support of my doula throughout my pregnancy, during birth (so valuable, especially since I had a 36 hour labour!) and post partum
  • having a wonderfully supportive husband (Sam) whom I love more now that ever before since he became my son’s father
  • having my parents sell their house (crazy right?!) and move to Ottawa to help Sam and I with Maxwell (we both returned to work soon after he was born)
  • owning my own business so that I have flexibility with my schedule and can spend a few evenings a week at home with my baby
  • my health and ability to move my body/exercise
  • my family and friends (seriously though, what would I do without you all?)
  • my clients (who are extremely understanding and respectful of my reduced hours/new schedule)
  • spending quality time with my son, husband, family and friends…
  • my home and living in the beautiful city of Ottawa

The list goes on!

My point here is, how many of you take the time to write down a few things you are grateful for?  Ever tried keeping a gratitude journal? Or maybe just take a few minutes each day to reflect on everything you are grateful for?

Did you know that developing an attitude of gratitude is one of the simplest ways to improve your satisfaction with life? Research reveals gratitude can have these 7 benefits…

  • opens the door to more relationships,
  • improves physical health,
  • improves psychological health,
  • enhances empathy and reduces aggression
  • improves sleep
  • improves self esteem
  • increases mental strength

I think gratitude is one of the most overlooked tools that we have access to everyday!  So this year try to take a few moments to focus on all that you have, rather than complain about all the things that you don’t have or wish you had.

So who will join me in 2018?  What are you grateful for?

Les 🙂