Motivation - I Should

We may have written a post about this previously but we cannot express it's importance enough. We have encountered so many unhealthy people this week that have referred to exercise as a chore. Something they know they "should do". If this is your typical response take the time to answer this question....Why is exercising important to you? You may answer because I want to be more tone and fit. Then ask yourself - why is it important for me to feel more tone and fit right now? If you can get to the root of these questions, you won't waste anymore time thinking about it. You will have found your true motivation which will lead you to a more active and healthy lifestyle. If your answers to these questions include the word "should" or because have anything to do with anyone other than yourself, these reasons WILL NOT keep you motivated and committed to an exercise plan.

Motivation - Is the Scale Weighing You Down?

You've done a fabulous job all week - you've stuck to your healthy eating and have even been religious about exercise in your diligent effort to lose weight. Then you step on the scale and feel nothing but disappointment. Not even a budge!

Don't let the scale weigh you down. There are many things it isn't telling you - like how much stronger and healthier you are becoming! When you feel your motivation dwindling based on the numbers on the scale, ask your self - do I have more energy? Have I lost inches? Do I feel and look better in my clothes?

Focusing on the scale alone will definitely zap anyone's motivation to stick with good habits. On a day-to-day basis, there are so many reasons the numbers on the scale may teeter totter. It can be helpful to monitor progress by measuring and weighing, but don't become obsessed. Stick to stepping on the scale a maximum of one time per week.

www.youcanmakeitfit.com

Strength Training - Stability Ball

A stability ball is an inexpensive "must-have" for quick strength training routines. Training on the ball challenges the whole body to participate in order to maintain correct posture and balance, and to perform dynamic exercise movement. Because it is a little unstable the body is constantly adjusting and moving as an entire unit. This type of movement compares to how you move about in a normal day and therefore is a great source for "functional" training.

There are hundreds of exercises that can be done using the stability ball to strengthen and tone the entire body. Just imagine all the ways you use a workout bench or chair and use a stability ball instead. Check out www.youcanmakeitfit.com for some great stability ball workouts. It's great way to improve strength, balance and flexibility.

Attitude - Change your Perception

There are so many reasons why some do not exercise. In our blog each week, we will address the most common reasons. Today, we wanted to address a very popular one. Have you ever thought this? "I know I should exercise but I hate it so I just can't seem to make myself do it."

Many people have negative feelings about exercise, as can be heard by the use of words like should, hate and make myself. These thoughts and feelings come from negative past experiences like being chosen last for teams, boring exercise routines, and discomfort or pain from doing too much too fast. Some people only exercise when they are trying to lose weight so they have come to think of exercise as a punishment for their overeating. However, it's time for you to change your perception. Find fun physical activities that suit your personality and lifestyle. Start slowly and allow your body to adjust gradually so it is not uncomfortable. Make small steps toward big change. And allow yourself to focus on all the great things exercise does for you and how wonderful you feel instead of how much weight you should lose.

http://youcanmakeitfit.blogspot.com

Strength Training - Push Ups

It's no secret that the push up has been a staple move in fitness over the past several decades. It tones and shapes the chest, back, arms and core with just one move. We know you despise them - that's because they aren't easy. But try a doing them a new way with a stability ball.

Roll out on to the ball so that your hands are shoulder width apart on the floor and either your knees, shins or toes are on the ball. The further out the ball, the more difficult it is. Inhale and lower your chest down to the ground by allowing the elbows to bend out away from your body. Exhale and push through your chest, arms and palms back to starting position. Repeat a total of 10 times.

Attitude - Stop Thinking About It

Just Do It! If you are "thinking" about adding exercise into your life you are most likely thinking about all the challenges and obstacles that stand in the way too. How about trying the Just Do It attitude one time this week? Set no expectations on how long or at what intensity, but rather just get to it. Anything - a walk, run, swim, circuit workout, exercise class. Just try something without even putting too much thought into it.

Physical inactivity has been associated with the risk of obesity and chronic medical conditions such as heart disease and diabetes. It's never too late to reap the rewards and benefits of exercise. So stop putting so much pressure on yourself and avoid making excuses. "Just Do It" one time this week and take mental note of what happens both physically and mentally.

Cardio - 20 minute blast

If you only have 20 minutes to devote to your cardio program today, high intensity interval training is a great way to burn a ton of calories. This type of training will burn more calories from fat and studies have shown that high intensity interval training keeps your metabolism raised for up to 12 hours following a session!

Here is a sample interval workout to try - you can either use a piece of cardio equipment in the gym or you can couple these interval exercises with a run or walk outside.

Take 2-3 minutes to warm up by doing regular cardio activity (walk, run, elliptical, bike) at about 50% of your max effort.

Then you will begin the interval work.
Regular cardio activity for 2 minutes at 60-70% of your max effort (run, walk, bike, etc.)
Interval exercise for 1 minute at about 90% of your max effort (sprint, hill, exercise below, etc)

Complete this cycle 5 times and then cool down at 40-50% of your max effort level for 2-3 minutes.

For the high intervals, you can either increase the speed, incline or resistance of the cardio machine you are on to intensify your workload. Or, you can hop off and try some of these exercises as your high intervals. Mixing it up is key.

Four intervals to try:

• Jump Rope
• Jumping Jacks
  
• Squat Jumps
• Side Lateral hops (like a speed skater)
  

Remember, listen to your body. If the 1 minute high intensity interval is too intense, back down to 30 seconds. As you progress, you can always increase.

For more interval programs, visit www.youcanmakeitfit.com

Motivation - Identify your Motivator

When it comes to exercise we often "think" of doing it for the wrong reasons. Is finding time for fitness really important to you? Here's how you determine that.

1. Write a "Why Bother?" List - Make a list of YOUR personal reasons for wanting to exercise. Ask yourself, why now, at this point in my life, should I bother to try to become more active? How will my life be better when I am exercising more? How is increased fitness going to help me? Why is it important to me to be an active person?

2. Get to the heart of the matter - review your list and cross out any reasons that are not important to YOU personally. Then, put a 1 next to the reason(s) on your list that really make you feel a strong emotion when you think about them. These are your POWERFUL motivators and there is no rule about what the reason(s) can be.

3. Use your powerful motivator to your benefit - now that you have identified your true list, create a way to remind yourself daily of these motivators and the emotions that go along with them. For example, if exercise is important to you because you want to be healthy and fit to keep up with your children, consider putting pictures of your kids in places you'll see them when you
may be faced with the decision to exercise or not.

Identifying your true motivator(s) is the first step to making your intentions to exercise turn into reality.

Strength Training - Forget the Barbie Weights

As a trainer who works with woman each and every day, I am constantly battling with ladies that don't want to lift weights heavier than 5 pounds for fear of looking too big and bulky. Guess what ladies - if you have children you have been lifting heavier than five pounds since the day your child was born. How about those laptop bags - those are certainly heavier too.

To quote Lou Schuler who said it best in his book The New Rules of Lifting for Woman, "Hard work includes lifting heavier weights. If the weights do not challenge you, your muscles won't grow. If your muscles don't grow, they wont look any better than they do now, even if you could somehow strip off whatever fat sits on top of them. Unless you're an extreme genetic outlier, you can't get too bulky. Your body won't allow it." Woman are naturally deprived of the amounts of testosterone that would make this worry a true concern.

So, the next time you pick up the weights, don't waste precious time with the 2 and 3 pound barbie dumbbells. Make your workout more effective in less time by choosing weights that challenge you. It won't be long before you begin to notice the difference in your figure.

Attitude - Setting Goals

Fail to plan then plan to fail. Goal setting is a powerful tool and can make the the critical difference between success and failure. Most of us don't have any issues setting those far-off, big picture goals. However, the weekly, step-by-step goals to the big picture is the key to success. The big picture, though motivating, can be overwhelming. Here are some important tips toward successful goal setting.

1. Break It Down - each week set a smaller more attainable goal that has you moving closer to your ultimate outcome.
Ex: Big Picture goal - I want to lose 10 pounds within the next three months.
Weekly goal - I will exercise 2 times this week for at least 45 minutes.

2. Base It on Behavior - avoid goals that are outcome based. Behavioral goals are what you do, outcomes are what happens when you do the behavior.
Ex: Increase bone density (outcome) so that I reduce my risk of osteoporosis
Behavioral goal that will lead to outcome above - I will do two 20-minute strength training sessions per week.

3. Set SMART goals
Specific - be as specific and as detailed as possible
Measurable - goals should be measurable so success can be determined
Action Based - focus on the behaviors rather than the outcomes
Realistic - make sure the goal is attainable and determine what stands in your way of achievement. Success with each goal will lead to setting the next. Goals should be challenging enough to create great reward in accomplishment but they still need to be attainable.
Timely - Set a time line as to when you will achieve the goal. With no time frame tied to a goal there's no sense of urgency.

4. Create Accountability - Tell a few of your closest friends and family members about your goals. They are sure to check in on your progress and your desire to show success will keep you accountable to those goals.


http://youcanmakeitfit.blogspot.com/

Creativity - How are you fitting in exercise this week?

I took a quick office break to tone the entire back of the body. A reverse plank hold will strengthen and tone the back, triceps, shoulders and core. Try it out. Rest hands on any sturdy surface. The lower the surface the more difficult this exercise will be. Arms are shoulder width apart. Lift the hips up so the body is in one straight line. Try to point the toes down toward the ground and you will get some strength through the legs too. To add a little extra challenge, lift one leg. Hold for as long as you can (minimum of 10 seconds). Try 5 of them throughout your day, adding on 5 seconds to your time each time you do it. Send us the creative ways you are fitting in exercise.

http://youcanmakeitfit.blogspot.com/

Motivation - Enjoying Exercise

Because our time is limited, we are always faced with decisions regarding what we will actually fit into the day. But, the choice of either working out OR doing something relaxing for yourself like enjoying the outdoors, reading a book or watching your favorite television show doesn't have to be a guilt-ridden choice any longer. You can do them both! In fact, what you enjoy doing may just be the perfect way to get you motivated to exercise! Read a book while riding a stationary bike, download an audio book to get you through a run or circuit program, watch tv while you complete a print workout from www.youcanmakeitfit.com. Exercise doesn't have to be a miserable experience. Couple your workouts this week with something you really enjoy. You may just find the perfect way to start or end your day.

Attitude - Think Positive

"If you think you can, you can. And if you think you can't, you're right!" This quote makes an important statement about the power of your thinking.

Self-efficacy is defined as your confidence in your ability to make a change or do a certain behavior. Research shows that people who truly believe they will be able to lose weight will lose more than those who are less sure of their ability. MAKE IT FIT was created as a resource to help overcome the many obstacles that we all face when it comes to staying committed to our exercise regimen. However, your mindset is also an important resource. Your success depends just as much on your thinking as it does on your actions. Try thinking "I can" and you just might witness the "I am."

Creativity - How are you fitting in exercise this week?

Time is limited with the everyday demands of life....so being creative with when and where you can fit in some exercise is essential. Here's how we were creative this week - 3 sets of 12 push ups in between loads of laundry. Share with us your creative exercises for the week.


http://youcanmakeitfit.blogspot.com/

Motivation - External Reminders

You don't always have to rely on your internal motivation to get you moving. Here's an idea that may help.

Attitude - Make it an "appointment" to exercise

Make it an "appointment" to exercise this week. Take a peak at today's video on how you can increase your chances of exercising.




If you have trouble viewing this video, you can check it out by clicking on this link:
http://tinyurl.com/lqdkrz

New Format for Blog

Welcome to the Finding Time for Fitness Blog. Our mission is to provide you will some helpful hints on how to make exercise more regular by showing you some easy ways to fit it into your crazy, hectic schedule. Will we post a daily tip Monday - Friday.

Monday's we will focus on Attitude
Tuesday's will focus on Strength Training
Wednesday's will focus on Motivation
Thursday's will focus on Cardiovascular
Friday's will focus on Creativity.

Feel free to submit your requests on what you want to know more about and we will do our best to work your questions and topics into the weekly blogs!