Reasons, Rationalizations . . . Excuses

After reviewing my attendance roster for the current boot camp I am conducting, I felt the need to reach out to each individual that has missed more than 2 consecutive classes. That’s right, I called each individual.
There was good intention when they invested in the entire program. They wanted to come to all classes and I understand things come up. Work deadlines, maybe someone got sick, but when I hear; “someone asked me to do something” or “something came up” then I know the individual is not staying committed to himself or herself.
All you have to do is get to the class and I take care of the rest. Some feedback I have received from participants is once they have completed the workout, they feel better with more energy and they know they have accomplished something positive for their health and well-being.
Prior to the start of the program, I spoke to one participant about the reasons why she needed to get started with some type of fitness. She was unhappy with her weight gain, her lack of energy and how her health was declining. She is borderline hypertensive and knows that adding exercise could help alleviate the issue without medication.
She was one of the individuals that was asked to do something for someone that kept her from coming one week. If you are committed to your health, that person can wait if it is not an emergency. YOU are more important. The class is possibly the one-hour of the week that she wanted to start her fitness journey and now she was letting someone else control it by a simple request. YOU have to control your health and it starts with attending class and coalescing with other boot campers that probably have similar concerns. Then you have to take accountability and find another means of exercising outside of the class.
In my entry dated March 2, 2009, I discuss the role of your thoughts in overcoming barriers. There are many external and internal factors that affect what you do. When it comes to fitness, the external factors of work, friends, family and the internal factors such as lack of motivation, self-sabotage and doubt have to be overcome to push through to keep you going. Exercising in a group environment is social. You know you are not alone while you sweat and complain until you understand and appreciate what and why you are doing it.
I am committed to both my personal training clients and class participants. Meet me half way and I will help you. The first step is being consistent toward a healthier you and stop making excuses.

You and Accountability

As a personal trainer, I know it is very common for most people to avoid the accountability they need to get started with or maintain an exercise plan. A couple of reasons they prefer personal training is to be motivated and pushed to the physical potential they thought they never had. Now, that is only part of the puzzle. When one is trying to lose weight or change their body composition or just stay on the wagon, the psychological side is just as important. That is where the commitment factor weighs in. Literally.
As my relationships start and grow with my clients, I ask them to meet me half way. This means I take responsibility for my services and the client has to take responsibility for their time away from me. The time away from me is significant in comparison to the miniscule fraction of time a client is with me during the week. A session with me is either a half hour or an hour and this could be once, twice or three times in a week. So lets take the client that is with me twice a week for an hour at a time. During that session, I motivate and guide them to an effective and inspiring workout. This is 2 out of 119 (awake) hours in a week. Outside of that time, I communicate to follow up after the workout and insure that individual is on track based on their personal goal. So, I provide more than their scheduled time to keep the goal at the forefront of their mind. The rest of the time is when the client has to be accountable. This means being conscious of what and how much they eat at all times and getting their exercise in to supplement the workouts I provide.
When guidance and coaching are embraced, results happen. If they are not, results waver. It also wavers when the client avoids his or her own accountability. A personal trainer is a catalyst for change but not the one making the change for the client. They have to want it and do it for themselves, with assistance.
Part of my creed as a trainer is, I can provide a solid foundation but cannot make someone thinner. I can give the proper education, but I cannot do the work for the individual. I can walk the client through the process, but cannot guarantee it will be easy. I can hope for years of active living, but only the individual can choose to be active. I can believe in my clients, but they have to believe in themselves.

Water and Your Body

Water is essential for survival. Without food, an average individual can live for about eight weeks, but a lack of water reduces survival to only a few days.
In adults, 60% of body weight is water. Water is found in varying proportions in all the tissues of the body; blood is 90% water, muscle is 75% water and bone is 25% water.
There are several functions of water in the body. Water serves as a medium in which chemicals reactions take place; it also transports nutrients, provides protection and helps regulate your body temperature.
I write this entry because I often get the question of how much water one should drink or when I assess my clients diet, I ask how much water do they consume and I usually hear on average a 16 oz. bottle or maybe two per day. However, many foods have water in them. Your fruits and vegetables as well as many choices from other food groups are high in water content, so they should be counted as well.
Adults need a minimum of 2-3 quarts of water per day under average conditions. If one has a weight loss goal, this is especially important to help fill up to reduce calorie intake. Increased variations in activity and environment can alter this amount, as well. For example, if someone is working out in warm or humid conditions, the body will require more fluid to stay hydrated.
When your water loss exceeds water intake, dehydration results. Dehydration occurs when the drop in body water is great enough for blood volume to decrease, thereby reducing the ability to deliver oxygen and nutrients and remove waste. Remember, blood is 90% water. Early signs of dehydration are headache, fatigue, loss of appetite, dry eyes and mouth. So, when you have a dry mouth, you are already dehydrated. Some effects of dehydration are decreased blood pressure, increased heart rate, sodium retention, increased core temperature and water retention.
When you exercise, it is very important to have consumed at least 16 oz of water 2-3 hours prior to exercise, 8 oz 15 minutes prior and 8-10 oz for every 10-15 minutes during exercise. Post exercise hydration is important to replace fluid loss in sweat and urine. One should consume 20 oz for every pound lost (if you happen to weigh yourself).
Here's to increased water consumption for your health!

Simply Fitness Boot Camp Commences!

The first Boot Camp Blast class started this week indoors and another one will start tomorrow outdoors early in the morning. I have to say, I am so proud of those that came out and allowed this experience to be their introduction or re-introduction back into fitness or a supplement to their current regimen. There was a great turn out and everyone worked hard to burn calories and work muscles that have not been worked in a while.
This class is a means for many people of any fitness level to work in a dynamic group setting that offers fun and laughs through the groans and sweat. Exercise and fitness is not necessarily easy but it can be so rewarding when you are finished with a workout.
In addition to providing an inspiring workout, I will begin to discuss with the attendees how one should modify food habits because when one wants to change their body composition, exercise does not act alone.
My boot campers are receiving a valuable experience on their fitness journey with me. Contact me if you would like to join!