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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Congratulations. You survived Christmas weekend and all the craziness that goes along with it. Now I am sure you are starting to think about the new year to come. It is approaching fast. Well, technically it is here.
What would I like to achieve this year? Where would I like to go? How should my life be different this year? So many thoughts and ideas on what I want to achieve in 2016. Time to set a resolution. You might think that it is weird that I encourage people to make a new year’s resolution. Especially since most people fall off the horse within a couple of weeks. However, I choose to promote realistic resolutions. No starvation diet plans or unrealistic leanness goals, please. Making a new commitment is important and healthy as long as you think about it. Think about how to add this new behavior into your “real life”. Your real life can be crazy and hectic at times. Perhaps you have a kid or two to feed, clothe, and interact with, a job to manage during the day, a household to care for and maintain and maybe even some animals, too. Real life is busy and active and just about the time you want to go for a walk another life situation stops you dead in your tracks. Therefore, this new year make a resolution that fits your “real life.” Really take a moment to think about what you want to achieve or how you want to live. It does not have to be an all-or-nothing approach. Truthfully, I discourage those types of resolutions because usually you end up with nothing, not all you desired in the first place. Maybe that fitness goal needs to be a bit more flexible with where it happens or striving for one healthier meal a day instead of an entire week of healthy meals. In order to fit this resolution into your real human life you must be prepared for hurdles. It may not be easy, but if you make a realistic goal, set a plan, and continue to move forward while being flexible great things will happen in 2016. I can feel it. Happy New Year! In case you haven't heard (because news travels fast in a small town) we moved! Yep, we did it all in 2 weeks. Recieved the notification, began searching for rentals, toured rentals, found a house, applied, got accepted, packed, loaded, unloaded, unpacked, & decorated for christmas. All of that, 2 Weeks! We are crazy good at this moving thing. I have moved 8 times in the past 10 years, 2 of them being across multiple states
What is difficult about moving? Honestly, everything! Your priorities shift. What was important before the move is now at the bottom of the list, but alas they are back at the top now that everything is in place and our new home is organized. This is life. Their are constant ups and downs or sharp turns to maneuver around. I have learned to accept them and try to make the best of the situations that might be thrown my way. Getting all pissed off usually ends in disaster and leaves me feeling more upset. You can manage it. Take a deep breathe, make a plan of action, and attack it. So what if somethings don't get done as you hoped. You will find away to get there as long as you stay focused on the end goal. I promise! 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. As I sit here writing this column thinking of a topic to write and browsing through journals for health/fitness topics to bring to you eyes, I spot the word “deskercise.” Yep, exercising at your work desk. We are all aware that inactivity is unhealthy and sitting has become our enemy! Today more than ever we find ourselves sitting in a chair for work, at home on the couch watching a season marathon on neflix, at school watching your kids play sports, and the list goes on and on. You may think that you do not have time for a fitness routine, but let’s change that thought process.. Instead of I don’t have time, say where can I fit in 5-10 minutes of exercise throughout my day. Here are a few examples of where and how to fit it in.
If you have a desk job, sitting at a computer and staring at a screen all day you know that you go a little crazy if you sit there too long without a break. A typical break might include chatting with co-workers, getting something to eat even if you are not actually hungry, or walking to get water. Let’s take this time for you and your mind and body. Setting a timer at your desk is a helpful reminder to take a break and get up out of your chair and move. Here are a few activities and movements that can be completed in under 10 minutes.
Now that we have tackled your work breaks, let’s find a few ways to fit in quick, mini workouts at home or on the go. Think of how great it will be for your kids to see you doing something physical and they may want to join you too.
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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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