Do you make a New Year’s Resolution which has a focus on good health and fitness?
To achieve success in your resolution keep these 3 things in mind.
1) Choose a realistic goal.
2) Create a plan/outline .
3) Have someone hold you accountable or partner up in your efforts.
A goal without a plan is just a wish- by following these 3 suggestions you will be on your way to being successful in your efforts!
With the beginning of a new year many of us will make exercise and fitness resolutions. Statistics show that approximately half of those who begin exercise programs drop out within the first six months.
Situations factors as well as personal factors will affect your exercise adherence and motivation. So how do you ensure you don’t set yourself up for failure?
By knowing the situations or environments in which you enjoy exercise, you can put yourself in those situations as often as possible. The following is a list of areas which must be addressed in order to maximize your exercise adherence:
Situation Factors Affecting Exercise Adherence & Motivation:
- Role Conflict
- Social Support
- Exercising With Others
- Physical Discomfort
Personal Factors Affecting Exercise Adherence & Motivation:
- Awareness of Personality
- Goal Setting
- Arousal Regulation and Concentration
Take a look at each of the factors that will affect your adherence and motivation. Then create another list that will discount the negative aspects of adherence with positive ones. Doing so will help alleviate the hurdles which may derail you from reaching your fitness goals.
Another tip is to create an exercise contract with yourself. Quantify realistic and specific goals. Date and sign the contract. A good idea is to have a witness sign your document. Hold yourself accountable and enjoy the rewards of reaching your fitness goals!
Holidays and special occasions are often difficult times to keep with your 'healthy eating' regime. The same goes for fitness professionals, which is the reason this topic came to mind. Recently some friends and I met for lunch. When the waiter asked for my order I felt all eyes on me. It was as though the world had stopped... waiting to hear what I was going to say. Needless to say I felt somewhat uncomfortable. Should I order what I had planned or should I order something they expected? I took a deep breath, thought a minute and placed the order. Was it 100% 'healthy'? No. Was it 100% 'Debbie’s fallen off the nutrition wagon'? No. The order consisted of a bowl of chicken-sausage gumbo and 1/2 of a turkey sandwich with Swiss cheese. One of the people at the table commented on my choice of food. They were surprised... hmmm. Before speaking I thought about what I was going to say to defend myself. My comment was such that I was not going to apologize for ordering something they thought was unusual for me. Was soup and ½ of a sandwich a deadly meal that and would throw me under the bus? No. Why not? Because 90% of the time good sound nutrition is my protocol. Eating clean is a priority for me. However on occasion I eat white bread instead of wheat or enjoy some great Cajun sausage chicken gumbo and I won’t apologize for doing so. (Insert smiley face here). I am now back on track working out regularly, eating clean and smiling all the while. Thanks for listening!
For the last 4 weeks I have had the opportunity to run another Urban Boot Camp. Urban Boot Camp (UBC) is held outdoors from 0430-0530, Monday thru Friday. We are outside unless rain or lightning becomes a safety issue. Programming is such that all fitness levels will be satisfied with the intensity. Each week the intensity escalates. The recruits have individual goals in regards to fitness and nutrition. Their goals are tracked and they receive feedback on a regular basis. By doing this not only do they learn about fitness but they often learn things about themselves. Things like internal strength and fortitude and how to help another recruit find their inner power.
Truthfully everything I have written in this blog is about me. The real reason I am writing it is to let you know how it affects me, their trainer. The deep felt reward I feel when I see them power through obstacles (both mental and physical) is amazing! To see them progress is 'just the best'!
My schedule is pretty full and adding an early morning workout can be a challenge. It's typical for my alarm to buzz at 0315. I have to be onsite before everyone else in order to set up for the workout. After all, what would it look like if I came rolling in and everyone was waiting on me! After the session I buzz onto my next class or personal training client. The day goes on...and it's a long day but I LOVE IT!
Helping my recruits reach their goals, learn about fitness and themselves is an amazing feeling for me. I am honored to have been apart of it! Most importantly I hope each one of 'my people' continue their journey!
In closing I say thank you Urban Boot Camp recruits! HOOAH!
Like many personal trainers I take my work seriously. My personal training business was built on the fact that I was NESTA Personal Training certified. My work experience and holding several fitness certs gives me additional credibility. I understood I had been given the responsibilty to use my knowledge in a way that served my patrons to the best of my ability. Recently I was having a conversation with a friend. My friend mentioned her trainer had given them a great workout that day. Initially I thought great; everyone deserves a good workout! Later it hit me - the trainer of whom she was speaking is group fitness certified. My friends statement led me to wonder if it is possible a good many people don't realize the difference between fitness certifications and the scope of practice each one allows? Unknown to many is the that the National Commission for Certifying Agencies (NCCA) is a useful tool. One that will ensure the professional you hire to guide you along your fitness path is qualified to do so. Please remember not all instructors are personal trainers just like all are not for example yoga, pilates, cycling, group fitness etc certified. Before hiring any fitness professional I urge you to do your homework. A good place to start is http://www.credentialingexcellence.org/p/cm/ld/fid=121
This blog in not intended to promote one certification over another. It is to help the public to be aware they have a responsibility to inform themselves prior to hiring a fitness professional.
Fitness boot camps are great! The 10th session of Urban Boot Camp UBC) has completed week 1 and we have 3 more to go. The sessions are 0430-0530 MON-FRI with a celebration 5k-obstacle event. Participants have varied fitness levels. A weekly fitness challenge is also up for the taking! A few of the benefits of this type of workout are: improved components of fitness which are cardio endurance, muscular strength and endurance, flexibility and lean to fat ratio (Body fat %). We also include a nutrition awareness program. In order for the recruits to stay on track weekly body camp analysis is done to track the fitness components.
If you have fitness goals you'd like to reach check out your area for fitness boot camps. Always make sure the instructor (s) hold national certifications and the recruit to instructor ratio is not to large. A well defined program will help YOU reach your fitness goals.
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The title of my post is easier said than done. Let's focus this subject matter on fitness. You are disenchanted with your fitness level and decide to do something about it. It's been awhile since you've addressed this and you go full steam ahead. Does spending hours at the gym, become extremely sore, tired and not seeing results describe what happens next? Typically you quit. Why? Because you don't have time to spend hours at the gym, becoming extremely sore tends to bring on injury and most likely you will quit before you get the results you were wanting. Prior to jumping in with both feet we often make promises and start doing things without completely thinking them through. Our temporary enthusiasm is high at the beginning but when the enthusiasm wanes, so does our desire to follow through. What is the answer? I'd like to believe it's in your template to success. Rome wasn't built in a day and neither is the inner athlete hiding inside of you. Make a plan. One that includes your fitness goals and what time and training it will take to achieve them. Will you need outside help or are you educated enough to make this happen on your own. There are several variables in meeting your fitness goals. That's where working with a certified professional can hep you. Note the word certified. Don't be afraid to ask to see credentials from the people you are seeking help from! Note all credentials should be current national certifications. Start slow, work hard and smart. Following good nutritional guidlines is also key. It took a while for you to get 'out of shape' and it will also take a while to get back into shape. There are no quick fixes. With self-discipline and perseverance we can achieve anything. Work hard, finish what you start and be a winner!
Those who know me personally know how I am in regards to fitness goals. Some might even consider me a bit obsessive complulsive? My protocol is to set my sights on a particular fitness goal and create a plan which would allow me to achieve it. The plan is individual to me and has other components which are all equally important. Nutrition, lifestyle, workouts and education. Honestly I think the education component may be the most important one. Is it the catalyst that drives the other three? For me I would answer a resounding YES! The knowledge component covers it all- Knowing the importance of good nutrition , how to maintain a healthy lifestyle, create productive workout programs and more! My training methods go beyond Debbie. They extend to all my clients regardless of their training venue. This blog sounds a bit like 'all about me'. That is not my intention. What I wanted everyone to take away is this. Once you decide on a fitness goal it will take a plan consisting of various components to help you reach it in a safe and sucessful mannor.
A saying I live by and keeps me on track is this:
"A goal without a plan is just a wish." Antoine de Saint-Exupery
Let's not be wishing...
HOOAH! We are ramping up to kick off another session of Urban Boot Camp (UBC) October 1st. UBC's 10th session is a big deal for me! The first session consisted of 7 recruits and was an 0430-0530 Hrs, Mon-Fri, 4 week event. We have reached numbers of 20-24 strong which equates to the number of recruits in a 'real platoon'! The training protocol is one that facilitates losses in weight, body fat and inches. Gains have been achieved in the areas of strength, cardio capacity and flexibility. In addition to the workouts participants are adhere to a nutrional accountability program. One aspect of this type of group event that often goes unrecognized is the comeradarie and self esteem that develops. Let's face it; you are with strangers for a 20 day period. Through the course 4 weeks you become a team and are no longer strangers but friends. Friends who sweat together and encourage each other to go beyond their mental limitations!
As the instructor of UBC it is personally rewarding for me to work with the recruits and stand witness to their successes. If one adheres to this type of program, in 4 weeks time you could safely drop 8 lbs, loose body fat and gain muscular strength. Bottom line redefine your body. Often someone doesn't join a fitness boot camp to make changes physically but mentally. Exercise creates energy and releases endorphins that give us that 'feel good' feeling. It's really great when both aspects of change occur!
Do we get in your face and holler? No! That's just not good manners! Do we stand strict in technique and ask you to give 100% yes. Do we push, prod and challenge you. OF COURSE!!!!
So there you have it. A little bit about my fitness boot camp. Please note all instructors affiliated with Urban Boot Camp have nationally recognized fitness certifications- Please ensure any camp you attend provides you with qualified trainers.