During the Superbowl on Sunday, the players will use various techniques to focus. They will be instructed to "bring their 'A' game" and "get in the Zone". If they don't, they'll be told to "get their head in the game". If they are feeling tired or any pain, they'll be directed to use "mind over matter" to push through it.
All of these techniques require having the right mindset.
Professional athletes have to have total control of their mindset at game time. But, athletes aren't the only ones who need to master that skill—we all benefit from being focused, confident and positive.
Attitude affects us in all sorts of ways. I observe how it affects people's training daily.
If someone comes in to workout after a mess up at work, a fight with a spouse or kid, or before going into a stressful situation, that client most likely is not going to be hitting a new personal record during the session. The focus isn't there.
If someone doesn't think he can do an exercise or lift a certain weight even though I'm confident he can do it, his performance will be affected. But, if I get that same person to change his attitude and believe he can do it, he will. And, then once he sees he can do it, he'll continue on.
We've all heard inspiring stories about people going through a tragedy while maintaining a great attitude. And, we've all probably witnessed people whose somber outlook lead them into a downward spiral.
It really is quite amazing to see how mindset affects things. The great thing is we are in charge of our own mindset—keep that in mind so you can control & benefit from it.
Thursday, January 30, 2014
Wednesday, January 22, 2014
Create Habits for Success
We're three weeks into 2014. How are you doing with your New Year's Resolutions? Hopefully, you're still going strong and feeling good.
If you are, fantastic—keep up the good work!!
If you're not, don't give up! Just hang in there a little longer. You need time for your resolution to become a habit. (If you've been doing something consistently for 3 weeks, you're almost there.) Once it's a habit, it will be SIGNIFICANTLY easier to keep going. Once it's a habit, you won't have to think about it, remember it, make a choice to do it, use your willpower to do it. And, if you have a bad habit, you know how hard habits are to break.
Think about all the things you do in a day without really thinking about them. These are the routines that get you productively through life. When you wake up, you brush your teeth; you walk your dog; you stop at the same place every day for a cup of coffee. You call your mother on Sunday; pay bills on Monday; go to the dry cleaner on Tuesday. You do many of the same things daily, weekly, monthly, without hesitating. These things may not be entirely enjoyable, but they don't require motivation—they've become habits.
Research has shown that we have a limited supply of willpower. So, habits are good—they let us save our willpower. We might need it to stay focused on a big work project at the end of the day or to turn down a piece of cake after dinner.
Whatever you resolved to do, stick with it! It will get easier (I actually prefer to say you will get better). Pretty soon your positive change will be part of your regular routine, and you'll be able to use your willpower for something else :)
If you are, fantastic—keep up the good work!!
If you're not, don't give up! Just hang in there a little longer. You need time for your resolution to become a habit. (If you've been doing something consistently for 3 weeks, you're almost there.) Once it's a habit, it will be SIGNIFICANTLY easier to keep going. Once it's a habit, you won't have to think about it, remember it, make a choice to do it, use your willpower to do it. And, if you have a bad habit, you know how hard habits are to break.
Think about all the things you do in a day without really thinking about them. These are the routines that get you productively through life. When you wake up, you brush your teeth; you walk your dog; you stop at the same place every day for a cup of coffee. You call your mother on Sunday; pay bills on Monday; go to the dry cleaner on Tuesday. You do many of the same things daily, weekly, monthly, without hesitating. These things may not be entirely enjoyable, but they don't require motivation—they've become habits.
Research has shown that we have a limited supply of willpower. So, habits are good—they let us save our willpower. We might need it to stay focused on a big work project at the end of the day or to turn down a piece of cake after dinner.
Whatever you resolved to do, stick with it! It will get easier (I actually prefer to say you will get better). Pretty soon your positive change will be part of your regular routine, and you'll be able to use your willpower for something else :)
Sunday, January 12, 2014
Crowded Gym? No Problem.
This is the time of year gyms are packed with people motivated by their New Year's resolutions to get fit / lose weight / lead a healthier life. Maybe you are one of those people—Great!
What's not so great is that the crowded gym causes problems for both old and new members.
For you gym "regulars", your routines are disrupted. You can't:
Don't let these issues keep you from getting a great workout. There are plenty of things you can do—just look around!
Regulars - use this as a time to mix up your workout, which you should be doing anyway.
Resolutioners - use this as a time to get familiar with some new things. And, don't be intimidated - most of the people around you are in the same boat as you; and, the other people were all in that boat at one time, probably not so long ago. Also, remember that you are on your way to achieving your goals! You should feel good, not intimidated.
Walking into an over-crowded gym may be frustrating and intimidating, but remember why you came. You may not be able to do the workout you planned, but if you stay focused on your goals and are flexible with your routine, you will still get a great workout. And, I guarantee when you're done, you'll feel significantly better than you did when you arrived :)
If you need help with creating alternate programs, I'm happy to help. Call or email me so we can keep you on track to achieve your goals.
What's not so great is that the crowded gym causes problems for both old and new members.
For you gym "regulars", your routines are disrupted. You can't:
- get on "your" treadmill / elliptical / machine, etc.
- get into the class that you always take
- the packed gym is intimidating
- you can't get on a treadmill / elliptical / chest press machine / etc. and it's the only piece of equipment you know how to use
Regulars - use this as a time to mix up your workout, which you should be doing anyway.
Resolutioners - use this as a time to get familiar with some new things. And, don't be intimidated - most of the people around you are in the same boat as you; and, the other people were all in that boat at one time, probably not so long ago. Also, remember that you are on your way to achieving your goals! You should feel good, not intimidated.
Walking into an over-crowded gym may be frustrating and intimidating, but remember why you came. You may not be able to do the workout you planned, but if you stay focused on your goals and are flexible with your routine, you will still get a great workout. And, I guarantee when you're done, you'll feel significantly better than you did when you arrived :)
If you need help with creating alternate programs, I'm happy to help. Call or email me so we can keep you on track to achieve your goals.
Thursday, January 2, 2014
Choose Wisely
As the East Coast braces itself for a blizzard, closing schools and offices before a snowflake even appears, we are reminded that there are some things that are completely out of our control. It's frustrating to be at the mercy of Mother Nature, or anyone or anything for that matter. What we can do is make good use of the things we can control.
Our lives have been shaped by things we've controlled—the choices we've made. Think about where you live, the shape you're in, the job you're doing, who you're in a relationship with, who you hang out with, how you spend your free time. Are you happy with the choices you've made? Are you content with who you are the way you are?
If you are, great! If not, today's the day to make some choices that will put you on track to become the person you want to be, living the life you want to lead. You just need to choose to do things differently.
Not happy with your weight? Choose to stop eating foods that are processed, fried, and full of sugar. Choose to eat whole foods and lean protein & vegetables at every meal. Choose to stop drinking soda, juice and other drinks with empty calories. Choose to drink more water.
Not happy with the shape you're in? Choose to stop watching tv or surfing the net for an hour when you could be working out. Choose to make exercising a priority - choose to wake up early if need be. Choose to exercise with purpose & intensity - hire a trainer if you need help :)
Not happy with the shape you're in? Choose to stop watching tv or surfing the net for an hour when you could be working out. Choose to make exercising a priority - choose to wake up early if need be.
Not happy with your relationship? Choose to get out of it or choose to take actions to fix it, if you think that's possible.
Not happy with your job? Choose to stop going through the motions just because you're comfortable where you are. Choose to start a job search, network, take classes towards switching careers.
The beginning of the new year is the perfect time to make impactful choices—start now and look forward to exciting results!
Our lives have been shaped by things we've controlled—the choices we've made. Think about where you live, the shape you're in, the job you're doing, who you're in a relationship with, who you hang out with, how you spend your free time. Are you happy with the choices you've made? Are you content with who you are the way you are?
If you are, great! If not, today's the day to make some choices that will put you on track to become the person you want to be, living the life you want to lead. You just need to choose to do things differently.
Not happy with your weight? Choose to stop eating foods that are processed, fried, and full of sugar. Choose to eat whole foods and lean protein & vegetables at every meal. Choose to stop drinking soda, juice and other drinks with empty calories. Choose to drink more water.
Not happy with the shape you're in? Choose to stop watching tv or surfing the net for an hour when you could be working out. Choose to make exercising a priority - choose to wake up early if need be. Choose to exercise with purpose & intensity - hire a trainer if you need help :)
Not happy with your relationship? Choose to get out of it or choose to take actions to fix it, if you think that's possible.
Not happy with your job? Choose to stop going through the motions just because you're comfortable where you are. Choose to start a job search, network, take classes towards switching careers.
The beginning of the new year is the perfect time to make impactful choices—start now and look forward to exciting results!
Wednesday, December 25, 2013
Don't Get Too Far Off Track This Week
During the week between Christmas and New Year's our regular schedules and routines are often disrupted. For many of us, eating well and exercising are part of those disrupted routines. Tasty temptations challenge our willpower; kids home from school, visitors, and trips make it difficult to get to the gym.
This is a time to enjoy ourselves and relax. Unfortunatley, too much enjoyment and relaxation has negative effects that aren't fun to counteract. The following will help you from getting too far off track:
- Indulge in moderation. You don't need to deprive yourself of everything you crave, but be choosy — pick one or two favorite treats and forgo the rest.
- Get in a few short, but intense workouts at home. As you should know by now, you don't need a lot of time, space or equipment to get your heart rate and metabolism up! Try this circuit (it will take less than 10 minutes!):
- Plank (1 min)
- Burpees (10)
- Prisoner Squats (20)
- Push Ups (15)
- Prisoner Jump Squats (15)
- Plank Ups (15)
- Dynamic Lunges (20 each leg)
- Mountain Climbers (20 each leg)
- Skaters (20 each leg)
- Plank Twists (20 each leg)
Presumably, you have plans to start the year off well — to start new, good routines and stop bad habits. Don't stray too far from those plans this week, and you'll have an easier time on January 1st. You can do it!
Wednesday, December 18, 2013
5 Questions To Ask When Making Resolutions
Two weeks from today is the beginning of a new year. This is a time of reflection and resolution. Were there things you resolved to do this year that didn't get done? Are there things that make your list every year that don't get done? If those things include losing weight & sticking to an exercise program, you definitely are not alone.
Every year, multitudes of people join (or re-join) the gym. They dutifully log hours on the treadmills or ellipticals, or use the strength machines they can figure out, or try group classes. This is all to the dismay of the gym "regulars", whose routines are disrupted because they can't use the equipment they favor or get into the class they frequent because of these "resolutioners". The gym regulars are annoyed, but they know that it won't be long before they get their equipment / spot in class back. It's the same every year — by the end of February, the majority (some stats say up to 80%!) of the new members will be gone.
If you're one of those resolutioners, I'm sure you don't feel good about continually starting something with the best intentions, only to quit.
This year, when you make a resolution, ask yourself the questions listed below. They should be asked of any resolution, but let's use "to go to the gym" as an example:
Every year, multitudes of people join (or re-join) the gym. They dutifully log hours on the treadmills or ellipticals, or use the strength machines they can figure out, or try group classes. This is all to the dismay of the gym "regulars", whose routines are disrupted because they can't use the equipment they favor or get into the class they frequent because of these "resolutioners". The gym regulars are annoyed, but they know that it won't be long before they get their equipment / spot in class back. It's the same every year — by the end of February, the majority (some stats say up to 80%!) of the new members will be gone.
If you're one of those resolutioners, I'm sure you don't feel good about continually starting something with the best intentions, only to quit.
This year, when you make a resolution, ask yourself the questions listed below. They should be asked of any resolution, but let's use "to go to the gym" as an example:
- Why? You need a reason why you are changing up your routine to motivate you.
- I want to look good in a bathing suit this summer; I want to be able to run a 5K race this spring.
- What are the details? You need a specific plan to stick to.
- I will go to the gym 5x a week after work: 3x to lift for 45 min, 2x to run on the treadmill for 30 min.
- Is it doable? It needs to be achievable — don't set yourself up to fail with an unrealistic goal.
- Do you have obligations after work that will get in the way of going to the gym?
- What changes will I have to make to do this? Anticipate obstacles and figure out your solutions.
- I will need to leave the office by 5pm, which is 1/2 hour earlier than usual; I will need to move my Thursday 4:30 pm meeting; I will need to bring my workout clothes to the office so I can go directly to the gym after work.
- On a scale of 1-10, how confident are you that you can do it? If it's less than 9, you need to revise it. The goal is to achieve your goal.
- Better to plan to go to the gym 3x a week and sometimes get in extra workouts (bonus!), than to plan for 5x a week and continually fall short of your goal & feel like you are failing.
- Once you get in a routine of going 3x a week, you can make a new resolution to go 4-5 x a week. Resolutions can (& should) be made on other days besides New Year's!
Give this method a try and you'll be much more likely to check your list off at the end of the year. Good luck!
Wednesday, September 25, 2013
It's Our Lucky Day!
This morning, a repairman came to service my refrigerator. When I answered the front door, a man in his 60s greeted me with a very enthusiastic, "Good morning!"
After following me into the kitchen with some small talk about the weather, he put down his tool box and said, "Guess what happened this morning?!"
"What?" I replied.
"I was pulling out of my driveway and a lady smashed into me," he explained, and clapped his hands together with great force.
"Oh my gosh, are you ok?" I was surprised by his attitude — he didn't seem shaken up or upset; he just seemed excited.
"Yeah, and the lady is ok; but my car is totaled. Cars these days aren't made like they used to be. It's all folded up."
"I'm glad you're ok."
"It's my lucky day!" he exclaimed with a big smile. "I'm alive!"
I try to be positive, but I have to admit, I don't think my first response to someone smashing into me first thing in the morning and totaling my car would be "it's my lucky day!"
Maybe that wasn't his first response either. But, a couple of hours later, that's what he was feeing. And, he's right.
I thought about him the rest of the day. I also thought about all the reasons why today is my lucky day. My list is pretty long. You may have to think about it, but I bet yours is too.
After following me into the kitchen with some small talk about the weather, he put down his tool box and said, "Guess what happened this morning?!"
"What?" I replied.
"I was pulling out of my driveway and a lady smashed into me," he explained, and clapped his hands together with great force.
"Oh my gosh, are you ok?" I was surprised by his attitude — he didn't seem shaken up or upset; he just seemed excited.
"Yeah, and the lady is ok; but my car is totaled. Cars these days aren't made like they used to be. It's all folded up."
"I'm glad you're ok."
"It's my lucky day!" he exclaimed with a big smile. "I'm alive!"
I try to be positive, but I have to admit, I don't think my first response to someone smashing into me first thing in the morning and totaling my car would be "it's my lucky day!"
Maybe that wasn't his first response either. But, a couple of hours later, that's what he was feeing. And, he's right.
I thought about him the rest of the day. I also thought about all the reasons why today is my lucky day. My list is pretty long. You may have to think about it, but I bet yours is too.
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