How are those goals coming along? Are you feeling frustrated that you might not be progressing as quickly as you would like, only to be frustrated when warm weather rolls around? It’s easy to stop trying and go back to old routines, but when the mercury starts climbing, and those goals you set for yourself in January seem not so long ago we begin to ask ourselves, “If only I had started sooner!”
The best way to protect yourself from a regret-filled spring is to set a deadline and start now. Yep, right now. Deadlines are powerful motivators. Without a deadline, you really have no set-point toward which to work. You have nothing to pushing you and we need to be pushed. Deadlines create a sense of urgency. They help you position yourself to succeed, because that final date is always staring back at you. It forces you to prioritize and strategize. Otherwise, you will let things slide, you will keep putting off the workout or healthy food choices, and insisting that tomorrow you will start eating better. Without a deadline, tomorrow never comes. If you keep doing what you have always done, you will get the results you have always gotten. It’s time to do something different. Ask yourself this question: If I keep doing what I am doing right now, will I achieve what I want to achieve? If you answered no, then it’s time for a change. Go get your calendar out and decide when you want to see your first wave of results. Be realistic and make sure you give yourself time to really dig in and see changes happen. But challenge yourself, too — make it a little tough so you can take full advantage of the power of urgency. If you have tried that before, then a deadline may not be enough. Why? Because you may be tempted to move it. Deadlines are not supposed to be moving targets. The best way to prevent deadline-creep is to get competitive. Entering into a competition or contest is a sure way to give you the edge you need to keep yourself on track and finish strong. There is something very motivating about competing with others. Just knowing that your effort and results are going to be measured alongside others really will give you an extra boost in motivation. This is a time when a little peer pressure can be helpful. And you will find that those with whom you are in competition will also be your biggest cheerleaders. They know exactly what you are going through and will be there to encourage you to keep moving. Deadlines and contests form the perfect combination to assist with your health success so put them to work for you. Spring is close enough to give you a push, but still far enough away to ensure that you have enough time to get some serious work done. Plan now to greet spring and warmer weather with no regrets. Want to do this? Join my February Healthy Living Challenge. You do not have to be a training client to join in. Everyone is welcome!
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Today's workout consists of 3 short treadmill sessions spread throughout my day: morning, lunch, evening. Only 15 minutes each! Yippee, sort of. This gets me off my butt away from this computer and provides a nice escape from all the stuff in my head that needs to be completed.
I don't always have a full hour or more to complete a workout. This is why I split mine up into multiple, short, & Intense ones throughout the day. This energizes me throughout the day and I find I get more accomplished when I do this too. It is fun to kick ass for 15-20 minutes and give myself a little praise for it being completing it! Treadmill, Bike, Rower, outside...complete wherever and using whatever you have available: 5 minute - Increase intensity every minute 1 minute - Sprint (pick up the pace, should be breathing hard at end of this minute 1 minute - Slow it down (walk, or stop completely, breathing should slow down) Repeat 1min x 1min four more times Try to complete this once, twice, or three times today. After all, it's only 15 minutes. Time. Don’t you wish you had more time? I sure do. Now that daylight saving is behind us and the daylight hours are becoming shorter and shorter, I especially wish that I had more time. Let’s be real for a moment. We all have time, even me, but do you manage your time in the most efficient manner? Not only that, but what priorities come first? How do we make the most out of the time that we set aside for self-care, learning to become more efficient is important.
Where am I going with this? One of the biggest barriers for not exercising is, you guessed it, time. Or at least people think they do not have time, when the reality is that they do. Perhaps exercise and healthful eating has not yet become a priority above other tasks or events in your day. If you schedule 15 minutes of exercise at two different times per day and experienced health benefits would you continue doing it? We all have an extra 15 minutes here or there to spare. I can almost guarantee it. How do you experience the most benefits in the least amount of time? Interval train. What the heck is that? Interval training (also known as high intensity interval training) involves alternating periods of hard physical work with periods of relatively easy work or rest. The variety of this form of training allows you to break away from a redundant and monotonous routine of steady-state exercise. Don’t get me wrong, that is good too, but we are talking about efficiency here. The great part of interval training is that it requires less time because you will be working at a higher intensity. Besides time, there are many benefits to this style of training. Fitness studies have demonstrated that interval training may improve VO2 Max and muscle function. Also, greater abdominal and total fat loss is associated with interval training compared to moderate intensity continuous exercise. Keep in mind that these benefits are based on intensity. Interval training challenges our bodies, takes less time, is fun and exciting and provides proven results. Isn’t this what we all want? In addition to the benefits I have already mentioned, interval training can be tailored to almost every person, anywhere, and anytime. There are endless possibilities for work-rest ratios to suit your needs. What you might not realize is that you interval train all the time, you might not notice because the activity is something you do all the time and is not intense enough to cause labored breathing. If you are just beginning a routine, don’t work yourself so hard that you become extremely sore and never want to move again. As with all fitness programs, start slow and gradually increase the intensity. Take time and get to know your body and what activities work for you. Think basic such as climbing a few flights of stairs or quickly jogging in place can do the trick. If you have a more consistent exerciser, try sprinting and walking instead of your normal steady paced run. If you want more information or need help figuring out a successful fitness plan, seek out an educated fitness professional about incorporating new or different types of activities and training into your daily regimen. We are here to help. I was chatting with my nephews on the phone this week and out of nowhere they asked me, “what do you do all day?” I immediately laughed and asked, “what do you mean?”
“Well, where do you go to work and what do you do at work.” I explained to them that I encourage and motivate people to live a healthier life through healthy eating and exercising. Their response, “so you exercise all day?” Well, I don’t actually exercise all day, however I do have an active job that requires me to lift heavy things and move my body around in various ways. This got me thinking about how much exercise is enough? How much exercise is too much? What types of exercise is best for your particular health fitness goal. These are all questions that clients, friends, and family members ask me. There is not always a simple answer, which is what we all really want to know. Long periods of sedentary behavior (such as sitting at a desk or watching TV), are considered a detriment to our health even if we are active outside of this time. American College of Sports Medicine’s basic recommendations are categorized by cardiorespiratory exercise, resistance exercise, flexibility exercise and neuromotor exercise and are as follows: Cardiorespiratory Exercise:
Resistance Exercise:
Flexibility Exercise:
Neuromotor Exercise:
After reading all this, you may be thinking that this is a lot of information and even a lot of exercise. If you are beginning an exercise routine or trying to incorporate more or a new style of training into your routine. Start small with 10 minutes 2-3 days per week of the activity and build from there every week. Try to keep a journal of your exercise and/or keep track using an app. That way you can track your progress and adjust your program based on what is working or not working. Last of all have fun! Get moving and encourage others to do the same. |
This is me, Liz. I am an, instructor, personal trainer, exercise physiologist, dog-mom, loving wife, little sister, coolest-aunt ever, and now blogger living in Libby, Montana.
Welcome to my blog! This blog follows my life and my interests in fitness, adventure, food, and healthy living. The Girls, Katy & Madi, and I. We have spent a lot of time together the past few years. I appreciate them for their quirks and how they love me unconditionally. They help me appreciate the small, simple things in life. Archives
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DiclaimerThis is a personal blog created and maintained by Liz Whalen. My blog posts document my life and sometimes highlight the food I eat and workouts I perform. I do not have professional medical training, nor am I a registered dietician. I am an ACE Certified Personal Trainer and ACSM Certified Exercise Physiologist, while the content you see on my blog aims to bring you along on my health & wellness journey. The published information may not be right for you and should not be viewed as guidelines in any way. Seek counsel from a medical doctor when looking to incorporate or change your physical activity and/or dietary habits.
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