For me, fitness is part of life. It’s not just strength training or aerobics. It’s about promoting a total healthy well being by choices made with exercise, nutrition and mental self-care (stress). I do my best to communicate this to my clients, as well as all of those around me that will listen. My hope is that they will envelope all of those factors into their lives.
Stress is a factor of life we all experience to one degree or another. It could range from financial or family difficulties, work or school deadlines or even a bad hair day. It is all how you define it. Stress manifests itself in the body differently for everyone. It could be increased blood pressure, heart rate, respiration or perspiration. Some experience clenched teeth, muscle tightness, stomach issues such as ulcers and even tension headaches. One thing that is for certain, as long as we live we all have to incur stress and learning how to manage it is for our well-being.
So how does fitness positively impact stress? Physical exercise is one of the most effective ways of relieving stress. Endorphins are natural chemical substances released by the body that make you feel good. When you exercise and increase the heart rate with exertion, these chemicals are released which help reduce stress. They are similar in nature to opiates.
Several of my clients have stress relief as one of the reasons they want me to construct their workout for them. It could be one of my mothers that needs time away from her busy home life to focus on her. She knows she will definitely get her workout in, otherwise, it may not happen. Many clients have stressful situations at home and need the environment I create to release frustrations during their workout. I use that frustration to their benefit in a workout session and subtly encourage them to work harder and usually they do not even realize it.
Go with what is natural to the body to reduce your stress with exercise. You will definitely experience many other benefits, as well.
Friday, July 31, 2009
Tuesday, July 28, 2009
Being Consistent is the Key to Success
The word consistent is defined in Merriam-Webster as; showing steady conformity to character, profession, belief or custom. I find this to be an important topic when it comes to fitness. There are various goals in sight when a fitness regimen is started. Reaching the goal comes with ups and downs that occur as with anything in life. The key with reaching that ultimate goal, whether it is weight loss, an overall toned body or to have more energy to keep up with the kids, is being consistent.
One has to show steady conformity with believing and even stronger, knowing, that they are going to reach their goal. As soon as one is distracted from their goal, their consistency is thrown off. When you stick with something and find the rhythm and pattern to what you are doing, results happen and the hard work pays off.
For example, I have been teaching group fitness classes and training individuals for many years and I observe (and know) how being consistent with one’s workout creates happiness rather than frustration. How many times have you heard your friend or family member say they need to start a workout plan but just can’t stick with it OR they have started too many times to count and then fall off the wagon? Even in my own boot camp classes, people start with great intention and then stop or come sporadically throughout the program. Change within the body is not easy; in addition, the older we get the harder it is to make those changes. You have to put in consistent time and effort.
This is also most important with food choices. How many times have I heard the excuse that since the individual is exercising they can have those McDonald’s fries? Listen, until you have even made the slightest dent in what you are trying to achieve, those treats need to go on hold. They won’t be on hold forever, just a little while until you have made some steady, consistent progress. You have to ask yourself, what is more important. . my health and body image or that treat? Eating that treat can also be an issue if you are not feeling confident about what you are doing. Again, how many times have you heard your friend of family member confess that they just messed up their diet so they might as well have a few more. Consequently, falling off of the wagon time after time.
Consistency in exercise comes as a result of being ready emotionally to make change. In my entry dated January 4, 2009, entitled Stages of Change, I discuss the various mental stages one goes through, as fitness becomes a part of their life. Once you are consistent, you are in the Action stage with continuum toward Maintenance. Keep in mind consistency does not happen over night. Some people have to work on it with discipline. Find the method that works for you as a reminder of what you should be doing for your fitness and eating plan and stay consistent!
One has to show steady conformity with believing and even stronger, knowing, that they are going to reach their goal. As soon as one is distracted from their goal, their consistency is thrown off. When you stick with something and find the rhythm and pattern to what you are doing, results happen and the hard work pays off.
For example, I have been teaching group fitness classes and training individuals for many years and I observe (and know) how being consistent with one’s workout creates happiness rather than frustration. How many times have you heard your friend or family member say they need to start a workout plan but just can’t stick with it OR they have started too many times to count and then fall off the wagon? Even in my own boot camp classes, people start with great intention and then stop or come sporadically throughout the program. Change within the body is not easy; in addition, the older we get the harder it is to make those changes. You have to put in consistent time and effort.
This is also most important with food choices. How many times have I heard the excuse that since the individual is exercising they can have those McDonald’s fries? Listen, until you have even made the slightest dent in what you are trying to achieve, those treats need to go on hold. They won’t be on hold forever, just a little while until you have made some steady, consistent progress. You have to ask yourself, what is more important. . my health and body image or that treat? Eating that treat can also be an issue if you are not feeling confident about what you are doing. Again, how many times have you heard your friend of family member confess that they just messed up their diet so they might as well have a few more. Consequently, falling off of the wagon time after time.
Consistency in exercise comes as a result of being ready emotionally to make change. In my entry dated January 4, 2009, entitled Stages of Change, I discuss the various mental stages one goes through, as fitness becomes a part of their life. Once you are consistent, you are in the Action stage with continuum toward Maintenance. Keep in mind consistency does not happen over night. Some people have to work on it with discipline. Find the method that works for you as a reminder of what you should be doing for your fitness and eating plan and stay consistent!
Sunday, July 12, 2009
No Matter What Age, Size or Shape You Are . .
You can get started with a fitness journey at any time. The Boot Camp classes I started a few months ago are going well and I see that people are excited about having a group to exercise with. Exercise can be hard when you go it alone and when self-motivation is lacking; you may need that kick in the butt to get you going.
My Boot Camp classes are non-military, so the thoughts of crawling on the ground, climbing ropes and swinging from monkey bars does not occur in my venue, but there are challenges that include strength, muscular and cardiovascular endurance. It is a balanced workout that combines a variety of fitness components. It challenges ALL fitness levels physically and mentally while being fun with a break from the normal routine. I start with a group warm up and then break into stations where the duration of exercise is 45 seconds to 1 minute. The exercises include squats with overhead press, running an agility ladder, pushups, dips, jumping cones and jump rope to name a few. We then come back together for group strength, abdominal work, cool down and stretch. I created the class to be comprehensive and inclusive for everyone.
The classes consist of individuals of all ages, sizes, shapes and fitness levels. When I first started to promote the class, some skeptics automatically stated, "That sounds too hard." I did not have a chance to explain how the class would be structured, however, there was a pre-conceived thought that "boot camp" equals hard. Is exercise easy?? Anyone?? No matter what the format of the class, it is what you make it. Now, anyone can come into the class and not challenge themselves, therefore, it will be easy. The individuals that started with me and are still with me have a goal of better health and fitness. That is what they are working toward as a collective group. The atmosphere is charged with camaraderie while being social and allowing for networking at the same time.
Comments from the first program are:
"I like the stations and meeting new people with the same goal."
"I would like to attend another session with more frequency."
"I like the varied activities with clear instructions. It is a challenging class, but not frustrating. I get positive feedback in a respectful, non-threatening, sensitive environment."
If you have not had a chance to take that simple step toward your fitness journey, are you ready? Come join a Simply Fitness Boot Camp class and take that step. See www.simply-fitness.net for details.
My Boot Camp classes are non-military, so the thoughts of crawling on the ground, climbing ropes and swinging from monkey bars does not occur in my venue, but there are challenges that include strength, muscular and cardiovascular endurance. It is a balanced workout that combines a variety of fitness components. It challenges ALL fitness levels physically and mentally while being fun with a break from the normal routine. I start with a group warm up and then break into stations where the duration of exercise is 45 seconds to 1 minute. The exercises include squats with overhead press, running an agility ladder, pushups, dips, jumping cones and jump rope to name a few. We then come back together for group strength, abdominal work, cool down and stretch. I created the class to be comprehensive and inclusive for everyone.
The classes consist of individuals of all ages, sizes, shapes and fitness levels. When I first started to promote the class, some skeptics automatically stated, "That sounds too hard." I did not have a chance to explain how the class would be structured, however, there was a pre-conceived thought that "boot camp" equals hard. Is exercise easy?? Anyone?? No matter what the format of the class, it is what you make it. Now, anyone can come into the class and not challenge themselves, therefore, it will be easy. The individuals that started with me and are still with me have a goal of better health and fitness. That is what they are working toward as a collective group. The atmosphere is charged with camaraderie while being social and allowing for networking at the same time.
Comments from the first program are:
"I like the stations and meeting new people with the same goal."
"I would like to attend another session with more frequency."
"I like the varied activities with clear instructions. It is a challenging class, but not frustrating. I get positive feedback in a respectful, non-threatening, sensitive environment."
If you have not had a chance to take that simple step toward your fitness journey, are you ready? Come join a Simply Fitness Boot Camp class and take that step. See www.simply-fitness.net for details.
Subscribe to:
Posts (Atom)