Posts Tagged ‘Motivation’
Did you overindulge this summer? If you’re feeling guilty about your exercise and eating habits over the past few months here are 4 ways you can get back on track now!
Look at your week ahead and mark down the time that you have to dedicate to exercising. Be realistic about how much of your week you can spend in the gym. Many of us get into an “all or nothing” mentality. We spend all summer indulging and then want to jump into some kind of “diet” and 5+ days a week in the gym. How long can we keep that up for? Start small and as you progress set aside more time during the week to get into the gym.
2. Find Your Motivation
Sit down and make a list of reasons why you want to get in shape. It can be anything from wanting to lose a jean size, to keeping up with your kids on the playground or being able to do 10 strict push ups. List the things that you truly value and not the things that you think should be important or what you hear are important to other people. The more personal the list, the more likely it is to resonate with you. Then when you want to skip your session at the gym take out your list and remind yourself why you’re working so hard to be healthy.
3. Try Something New
Is there a class that you’ve been wanting to test out? Most gyms or studios offer free trials to their classes. Look around and find a place that’s a good fit for you. Every instructor/trainer has a different personality and style. It may take a few classes to find one that you feel motivated and safe in. Give each class a fair chance and go in with an open attitude, you may surprise yourself with how much you like something you were skeptical of.
4. Know What’s Ahead
While you don’t want to continually beat yourself up about the food choices you made this summer, use it as an occasional reminder of where you’re coming from. Then look ahead at what’s to come. The holidays are a couple of months away and it’s much easier to get on track now and keep it going through the end of the year, then to try and start something new in November or December. No matter how busy you are now, it’s only going to get worse in a couple of months. Get going now and it will be that much harder to stop when the holidays come around.
Photo Credit: http://memegenerator.net
Are you feeling overwhelmed with the thought of going back to the gym post pregnancy? Here are four steps to help you get moving and motivated again!
Make sure you discuss returning to or starting a new fitness regimen with your doctor. The standard for physical activity after delivery is 6 weeks. This will vary from woman to woman. Even if you know you are ready, when your doctor gives you the green light, you will feel safe and confident going back to the gym.
2. Set some realistic goals
Take some time to think about the things you want to achieve through your fitness program. Your goals can be anything from wanting to de-stress to fitting into your pre-pregnancy clothes or running a 5K. Be realistic in the time frame that you give yourself. Some goals will be achieved faster than others. Set yourself up for success with your timeline by using it as a general guide instead of a deadline.
3. Do some research
Look around for a gym, trainer or group that appeals to you. Find a place that you feel safe and motivated to accomplish the list of goals you set for yourself. Ask a few mothers that you know who have gotten back into exercising after giving birth. Look for a place that has experienced coaches and a flexible schedule. You may not be able to keep the same days and times each week for your work-outs, you will want a place that has the flexibility to accommodate your new lifestyle.
4. Make your health a priority
Everything is now revolving around your newborn in your life. This will automatically put you on the back burner. Remind yourself how important it is that you stay healthy and happy. Working out after pregnancy isn’t just about fitting into your pre-pregnancy jeans. Although that is a legitimate goal, it’s one that you can easily talk yourself out of when you compare it to the importance of taking care of your child.
Remind yourself of the health benefits you get from working out. If you’re not healthy then it effects everything in your life, including how you care for your baby. That one hour you take out of your day and your time from your child can make the other 23 hours of the day that much more enjoyable. You’re in a better mood, de-stressed and ready to handle difficult things that will come your way. It’s ok to be selfish with this time, because everyone will benefit from it, especially your child.
Photo Credit: http://www.lilsugar.com
Last month our member challenge was 5:00 of BB Front Squats @ 1/2 of your body weight, as many repetitions as possible.
This type of challenge helps to level the playing field for each member. Your results are based on your own power to body weight ratio, instead of going off of the same standard for everyone.
A work-out like this can give you useful information on your personal level of strength and where you should be for your body weight.
Our challenge winner was Erin Kelly. This is Erin’s third monthly challenge win!
5:00 of BB Front Squats @ 1/2 of your body weight
A Little More On Erin……..
Favorite Barbell Lift
The hardest work-out you’ve done in the past few months
Airdyne ride to 10 calories, switch/repeat with someone 10:00 AMRAP
One thing that helps you to get through a tough work-out (breathing, song, quote or saying)
Motivation from the other girls working out, encouragement, and the feeling of how great I will feel when it’s over
Favorite outfit to exercise in
Lulu lemon pants and all my FBD shirts
One lift you’d like to get better at
Favorite work-out song
Right now its the Lumineers Ho Hey
Two Honorable Mentions
Amanda Colella 100 Reps
Lynne Weston 71 Reps
For our December member challenge we tested everyone’s strength physically and mentally. Each member held a 35 pound plate overhead for as long as they could with proper form. Our winner was Erin Kelly! This is Erin’s second challenge win!
The Overhead Plate Hold for time with a 35LB Plate
A Little More On Erin…….
Favorite Time of Day to Work-Out
Name something that’s happened over the past month that has motivated you.
“I am planning my wedding and keeping up with my workouts has kept it a stress-free process and having to balance my schedule helps me to continue with my fitness goals and to never give up!”
Favorite post work-out snack
“Chocolate milk or something with peanut butter.”
If you could have one superpower what would it be?
“To be invisible sometimes.”
“Any advice for other people that are just getting into a fitness program.”
“Prepare and plan your workouts ahead of time, start slow, sign up for a race, have fun with your program. Find family or friends to help give you the motivation, inspiration, determination, and conversations you need to stick with it!”
Any future fitness goals?
“I would like to compete in a triathlon and run a marathon!”
Two Honorable Mentions
Dawn Finnerty 17:06
Nancy Johnson 7:40
This summer we ran our first ever Fitness By D Biggest Loser Challenge. In the past I’ve put more emphasis on performance based goals instead of weight and body composition. This Challenge was a trial to see how members would take on a challenge like this and how motivated the participants would be.
Beginning Date: Monday, June 11th
Finishing Date: Monday, August 27th
Entry Fee: $20.00
First Place; All of the money in the pool
Second Place; One free month of boot camp classes
Third Place; Any item from The Fitness By D store
Every participant was to be weighed and measured at their first class of the week. We took hip and waist measurements. Members were awarded one point for every pound lost and one point for every 1/4 inch lost. If you got to your goal weight and measurements you were awarded two points for every week of maintenance. One point was also awarded if you made it to all of your classes on time that week.
We had a total of 36 participants. A few dropped out early in the game but most made it to all of their weigh-ins until the end. Motivation was very high in the week leading up to the challenge and the first month. Once we had some front-runners the motivation level for the rest of the group started to wane down. Each week we posted the top three scores for the week and the top three scores overall.
I saw improvements in everyone’s participation in class. There was a great effort from most to get to all of their classes and to get there on time. This was my favorite part of the contest. To see members go from being 5-10:00 late for class to waiting for me at the door or running sprints as I was pulling up in the morning was an amazing thing.
If this contest motivated even one person to get closer to their health and fitness goals then it was worth it to try something new. We found that it motivated a lot more than one and I’m very proud of the effort that was put in this summer by the participants.
1. Mona Saltalamacchia
2. Anne Kroger
3. Erin Kelley
Later this week we’ll have an interview post with our first place winner!
Last month our member challenge was Jump Rope for time. Participants were allowed to do any style of jumping as long as they didn’t stop. Great work from everyone that took part in this challenge!
Jump Rope For Time
Challenge Winner: Lynne Weston
Total Time Jumping Rope: 8:29
Number of Attempts: 1
A Little More On Lynne…….
“Hmm, my favorite exercise? Part of me says, “Is there really such a thing?” and then the other part of me is screaming, “How can I choose just one?” When put on the spot, I’d have to choose plank. I find a plank both physically and mentally challenging.”
Favorite pice of equipment in the dungeon
“Easy. My favorite equipment in D’s Dungeon is definitely the wooden Plyo Boxes. For some strange reason, I feel a certain “constructional” attachment to them.” (Lynne put together our Plyo Boxes for everyone in the dungeon to enjoy, thanks Lynne!)
My most dreaded exercise
“The one that makes me want to climb the stairs backwards, is burpees with or without push ups!”
“My most favorite food changes almost as much as my favorite song. However, there is always a constant comfort in a fresh baked bagel smothered in veggie cream cheese.”
Biggest Accomplishment In The Gym So Far
“I’ve had so many personal accomplishments over my 19 months with D. It would be impossible to single out only one. These 19 months have changed me both physically and mentally. My body has completely changed, I am tone and tight in places I never knew could be and my mental happiness is in direct relationship with my visits to D’s Dungeon. There hasn’t been a bad day that couldn’t be salvaged by a workout designed by Daniela. My biggest accomplishment, other than winning this monthly challenge, has got be me!”
“I am more a day to day, series of small successes type. Stay healthy, stay happy. And maybe, just maybe touch my nose to my knees one day.”
“The quote that carries me day to day, Prior Proper Planning Prevents Piss-Poor Performance. I live by these 7 P’s.”
Favorite Work-Out Song
“Music is not a priority for me, anything upbeat will keep me moving. I am not against a little “Glee” to widen my stride, quicken my step or boost my strength.”
What Keeps You Motivated To Work-Out?
“Why do I come back week after week? The “I can face anything” feeling I have walking up those stairs after an amazingly tough workout. There is nothing better! The friends I have made in D’s Dungeon. The strength we give each other can be compared to nothing else. And most importantly, Daniela. Daniela is one of a kind, she motivates a group with such natural style!!”
Favorite Time Of Day To Work-Out
“Best time to work out, 7:15pm of course!!”
Pam McGonagle: 5:15
Carolyn Reggio: 4:30
Success is an amazing feeling. Especially when it comes to a goal you’ve wanted for a while or worked really hard for.
What happens when you fail at something? Do you give up? Do you start rationalizing with yourself that it’s a goal you didn’t really care too much about. Or are you someone that learns from your mistakes and becomes a better and stronger person for it?
I believe every moment of every day is a chance to start again. Every moment is an opportunity to get back on the path towards the goals you want to achieve.
I ran 5 marathons before I finally qualified for Boston with my 6th. There were so many times when I tried to give it up or tried to rationalize with myself that qualifying didn’t mean that much to me. Turns out that it really did mean a lot to me.
I qualified for Boston with the 2012 Providence Marathon and I proved to myself that anything is possible if you never give up, if you want it bad enough and if you’re willing to do whatever it takes to get there.
Below are a few of my favorite quotes about not giving up. I think about these on days when I’m having a bad run or a bad week of runs and they help me through.
“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.”
“Just find the horizon, I promise you it’s not as far as you think.”
“Success is not final, failure is not fatal: it is the courage to continue that counts.”
Sir Winston Churchill
Photo Credit: http://amberkuhn.wordpress.com
The hardest part about running or getting to the gym can be the first steps you take out the door. Once you get going there’s no real turning back, but hat happens in the middle of your work-out or run when you start to give up? Your pace slows down or your form gets sloppy. Where is the motivation to give it your all in every moment? You start to tell yourself “Well at least I’m doing something”. Here are 4 mental exercises to practice the next time you start to ease up during your exercise session.
1. Count To 100
Focus on the steps you are taking, the reps you’re performing or your breathing. Count to 100 over and over again. This mental exercise can be extremely helpful during static holds such as a plank or an overhead hold as well as during distance running. This mental practice will give you something to concentrate on other than the physical pain you may be feeling. If you get board with this exercise than you’re not working hard enough or your programming needs a change.
2. Find A Catch Phrase
Find a mantra that resonates with you. It can be one word or a whole paragraph. Something that you find soothing to repeat over and over again until your work-out is through or you get a true second wind.
3. Picture Your Goals
You must have a reason or two for exercising. Call on those goals when you’re at your breaking point. Think about the pants that you can’t wait to fit into or the race you are preparing for. Think about how it will feel to achieve those goals and let that be your motivation for this work-out session.
4. Put It Into Perspective
Compare your work-out time to the rest of your day. Let’s say your exercise session is 45:00 long. That leaves 23Hrs and 15Min out of your day that you haven’t dedicated to exercising. Your work-out session really isn’t a lot of time in comparison to the rest of your day. Next time you want to drop out of that plank hold or let your form slip on a squat think of all the seconds, minutes, hours and days that you spend not working out. Learn to make the most out of your time.
“If you’re not going all the way, why go at all?”
Year two of running The Reach The Beach Relay from Wachusett Mountain to Horseneck Beach was a great success! We had two teams from Fitness By D train for and complete the event. If you’ve never run a relay race here are five reasons why you should try one this year.
Push Your Limits
Many runners who haven’t experienced a relay will look at the distances and think that it’s not much of a challenge. Why not just sign up for a Half Marathon of Full Marathon. I’ve run 6 marathons and this event is harder than any race I’ve done in the past.
The lack of sleep and disruption of your regular diet makes each leg harder than the one before it. If you think the mileage is too low for a challenge, you will be pleasantly surprised when you see how hard it is to get out of that van for a second and third time. If you want even more of a challenge you can put together an ultra-team of 6 people, so your mileage is doubled.
Be Part Of A Team
How many chances to do we get as adults to feel that team camaraderie? Knowing that your friends are cheering you on and waiting for you at the next transition area is enough to keep you going through your hardest leg. The opportunity to feel like your part of something more than getting a personal best in a race is a great experience. The support my teammates showed each other was incredible.
Watching other runners is always inspiring to me. You may think you’re pushing yourself as hard as you can until you meet someone that takes it a step farther. Being on the same course as an ultra-team was something that inspired me to keep pushing hard. Instead of a team of 12 running 200 miles, there were multiple teams of 6 covering the same ground.
Make New Friends
Running is often looked at as an individual sport. This event challenges that idea. You are part of a team and there is so much support from the other teams in this race. Anytime a van rode by me, while I was running, they beeped and cheered and usually stopped to ask if I needed water. The competition aspect in this race is only with yourself because every other team I came across was cheering and exited to do so.
You also get to know your teammates like you never knew them before. You have a lot of down time in-between your runs. That downtime can be filled with good stories, dance parties, lots of laughs and insight to who your friends really are.
Try Something New
Step out of your comfort zone. There will always be a 10K, Half Marathon, or Full that you can sign up for. You won’t get as many opportunities to be part of a relay team and experience the challenge and fun of running 200 miles with 11 of your new best friends.
Reach The Beach was an incredible experience. I will be back next year to Reach The Beach in 2013!
In less than 2 weeks I will be running The Providence Marathon. In the spirit of the marathon here are 26 reasons I love to run.
2. It is a time out from your day.
3. You can do it in a skirt.
4. It’s an excuse to buy new sneakers.
5. You feel like you’ve accomplished something great after a run.
6. The older I get the faster I’ve gotten.
7. You can do it anywhere.
8. You can do it alone.
9. You can run in a group.
10. Racing in another state is a great excuse for a vacation (or Race-cation).
11. You can listen to music.
12. Great ideas often come to me while I’m running.
13. Road races are a great way to meet people.
14. Explore a different area of your city by running.
15. After an endurance run you can drink chocolate milk for recovery.
16. People of all ages and fitness levels run.
17. In the summer you can get a tan and exercise at the same time.
18. Running can help you keep a healthy body weight.
19. Use running to reduce your stress level.
20. Get some fresh air.
21. Get a runner’s high.
22. Set some running goals.
23. Inspire other’s.
24. Inspire yourself.
25. You can go anytime it fits into your schedule.
26. IT FEELS GOOD!
Photo Credit: http://www.flickr.com