Stepping foot in the gym is a daunting task. Fear, anxiety, and self doubt set in as you begin your fitness quest in an intimidating enviornment. Luckily, you are not alone. We all suffer from bouts of fear and anxiety.
Growing up with a crippling fear of public speaking, I felt helpless and tended to avoid any situation that evoked such dreadful feelings. This approach did nothing but increase those negative feelings. I was stuck.
The fix? Taking the first step and facing your fear head on.
The funny thing about fear is that it isnt real.
Discovering your why is our blog topic for this week. With a new year on the horizon, I could not think of a better time to talk about your why! It is a time for us to reflect on the year that has passed and get excited (I hope) for a new year to come. Discovering your why is important in helping you decide which resolutions (goals) you will make.
A mother and fitness professional often have two very similar characteristics, selfless and challenging. No matter where you start, how prepared you think you are or how much knowledge you attain, occasionally we come to a stop or a loss as to what we do next. It may not be true of many, but I can speak from experience.
Five ways to mentally prepare for exercise is our topic for today. If you are a regular exerciser, you have faced that moment when Monday rolls around and you do not feel like exercising. Do not worry, you are not alone! Let us jump right into your five ways to mentally prepare for exercise.
A question: When you think of your fitness or non-fitness goals, do you smile? Do you at least smile to yourself, you know, deep inside? You should! This is one of the best ways to tell that you are intrinsically motivated, that you are not motivated by your friends, partner, the secret wishes of your pet or by the harsh comments of your ex’s grandma. When you think of, say, running that 5K in the spring, and you smile – this is a great sign.
Motivation is critical in terms of reaching fitness goals. Most effective when performing reps, or the number of times you lift and lower a weight, is counting down and looking at your dominant hand while you’re pushing up. By utilizing this technique, a positive reinforcement is automatically included because the dominant hand more easily and quickly moves the weight.
I used to reference the RDA measures for water intake and discuss 3.2L for men and 2.9L for women to my clients. I would mention that some hydration comes from your food (like the 9-13 servings of fruits and vegetables you should be eating everyday) and some from the liquids you drink (straight water and other beverages). Empathetically, I might quote a company that manufactures high tech body composition testing equipment who use total body water readings and admit to using a suboptimal average in their calculations because virtually everyone is dehydrated to a degree.
So much for September. Hello Halloween. Although it is a goal of mine to write more often, I only do when I am inspired AND make the time (aka make it a priority). Truth quote: "there are no excuses OR reasons, only priorities." Food for thought: will power doesn't exist and behavior change is accomplished when you believe that your efforts are worth it (aka belief leads to change).