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Do You Have Mis Directed Resentment?

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Hey << Test First Name >>,

I know it’s late in the afternoon and I usually send an email early in the morning, but today…it just didn’t happen and I’m okay with that because it was for good reasons like:

1. I had to do some tasks normally done by an assistant who had to be with her dad (family before work!)

2. I had to prep some food

There was a time when I would have beat myself up for not getting an e-mail out on schedule and it would have ruined my whole day, but I’ve relaxed a bit and realize there are some things that take priority.

I’m really trying to live by prioritizing what I think is important.

Do you do that?

Are you on your own list?

I put myself on my list, while I’m not at the top (that is reserved for God), I am not at the bottom, either.

Many of my clients have a hard time putting themselves on the Priority List. I think it sort of just happened.

It is  natural, and expected, for a woman to take care of her babies before herself…there isn’t a choice!

But what happens when that baby starts to grow up? We kind of forget that there’s room for self-care.

It’s okay :), but if you’ve fallen in to the rhythem of taking care of everyone and every thing else before yourself, realize that you might feel worn-out, too tired for anything, aren’t living up to your full potential, feeling resentment that might be misdirected and your confidence and self-esteem are suffering.

You can’t possibly be the best wife, mom, sister, daughter, etc. when you aren’t taking care of yourself, too.

Today, I’d like to encourage you to write down your priorities and make sure YOU are on the list.

What one thing can you do today that will be self-caring and self-loving?

Maybe it’s exercise, go to bed early, read a book, take a bath, prep your meals for tomorrow, blow dry your hair (like, fully dry, and maybe even use a hot iron on it).

Whatever you think will help you be a better you.

Oh, and by the way, you can take a look at the breathing video again because 1) It’s a really great exercise and 2) I don’t know how to remove it 😉


Bypass Your Cravings

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Lack of willpower is not a personality flaw.

Improving your willpower does take some practice, though.

When you have a craving for something that’s not so good for your health or your waistline (it’s amazing how we don’t typically crave more spinach!) you know that you have to look at how you ate the day before or that day.

Did you skip a meal or two?

Did you forget to eat a piece of fruit?

Did you workout really hard and not refuel?

Low and behold, you can’t stop thinking about donuts or Skinny Pop.

Here’s something else to realize – our cravings cycle. They are usually gone a half hour later.

So, if you can hold out by occupying yourself with something else to do that is enjoyable, then your craving will like go away.

Sometimes, just remembering that fact is enough to keep you going.

If, however, you want to practice building up your “willpower muscle” there is something you do.

Dr. Mike Roussell, PhD., author of Metashred Diet, talks about decision fatigue.

Decision Fatigue is when the quality of your decisions decrease as you make more and more decisions over a period of time. A choice to put half and half versus 2% milk in your coffee is one of the first decision in a long day of decision making for most of the adult population and it counts towards filling up the willpower bucket.  As you approach dinner time, those chips start looking very tasty!

Okay, so how to build that Willpower Muscle: Begin practicing the easy stuff.

Find small ways to get a Win. 

-Get up 1 minute sooner.
-Have one less bite of dinner
-Run 100 extra yards
-Do 1 more push-up
-Have 1/4 cup less oatmeal (going from 2 cups to 1/2 cup can be hard! Do it in baby steps)

You get the idea! Reward yourself for these tiny wins and start increasing them as you get stronger.

Do NOT use “Lack of Willpower” as your excuse to throw in the towel.

If you want to FEEL BETTER, Look Better, but you feel funny or embarrassed about joining a group because you don’t know how or what to do than THIS IS YOUR OPPORTUNITY!.

Our upcoming  Total Body Transformation Challenge will give you the kickstart you need, plus we are Personal Trainers…it our job to show you what to do, how to do, etc. Each and every client had her very first day when she didn’t know what or how to do anything.

It starts January 22 and I can only accept 10 women who have the time and ability to workout at least 3 times per week.

Spots, especially, during certain training sessions, are extremely limited.

Are you embarrassed that you don’t know what to do or that you won’t be able to “keep up”? (Plus, every single woman, including me, had her first day in the gym so we were where you’re at!)

Don’t be….that is why we are here:) . We are here to help you.

Our program includes:

  • Group Personal Training up to 3x per week
  • Meal Plan
  • Daily Accountability
  • Customized exercises
  • Grocery list and more.

My First Session With A Trainer

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I remember my first appointment with a personal trainer.

It was at Gold’s Gym and my trainer was Lynn. I bet some of you know who I am talking about! Lynn doesn’t recognize me when I see her around town, but I remember that day.

I remember because I felt dopey and “I couldn’t get it right” and, for some silly reason, I thought I was suppose to know how to move already!

I particularly remember my trainer showing me how to do a forward lunge and the “inner thigh” machine.

Lynn kept correcting me on the lunge and I thought “How is it that I can’t do this exercise?”

Yep, I felt stupid for not knowing how to do a lunge. How silly, right? Why should I know how to do something I’d never done before?

I was pretty tough on myself and it would eat at me, but that’s a story for another day.

Anyway, my point is this: Each one of us has had our FIRST workout with a trainer. Each of my clients, colleagues and mentors had a Day 1.

Our first time with a trainer may have been at different times of our lives – some were involved with sports, others for fitness and some because of injury rehabilitation, but we all had “our first time.”

Many of my clients at Her Fitness confessed that they were nervous, scared or just worried that they would stand out because they would  Not Know What They Are Doing and now, they are the women others aspire to be like.

I tell them women who come in nervous “I know exactly what you are feeling! I’ve been there, too.”

“I also had a first appointment with a trainer and it was a bit nerve racking, but I got through it!”

You want to know another time I felt nervous and even stupid?

It was freshman year in high school and I went out for the softball team because some of my friends did.

I never watched baseball, never played softball on a team. I didn’t’t know anything except how we played in the back yard.

I didn’t know where the second baseman was suppose to stand.

When the coach yelled at me to go to second, that’s where I went. Directly to the base!

In case you don’t know, you are suppose to stand about half way between first and second base….or something like that.

Again, my point is that I DIDN’T KNOW until someone taught me AND I made it through that, too. While I didn’t become a great softball player (although I was a very good base runner!) I have turned into a pretty good coach regarding fitness.

A good coach does not expect you to know how to move.

A good coach won’t yell at you or make you feel stupid.

A good environment will help you feel supported and welcomed.

good coach and environment will push you past your comfort level so you improve.

If you haven’t worked with a coach before because you thought “I’ll be embarrassed or I’ll look stupid, etc.” it’s time to put that aside so you can reach your fitness goals.

Her Fitness has a 21-Day Jump Start trial program. If you are interested, just reply back. It’s $99 and we can talk about the details and see if our program is, indeed, a good match for you or not.

My first time with a trainer!

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I remember my first appointment with a personal trainer.

It was at Gold’s Gym and my trainer was Lynn. I bet some of you know who I am talking about! Lynn doesn’t recognize me when I see her around town, but I remember that day.

I remember because I felt dopey and “I couldn’t get it right” and, for some silly reason, I thought I was suppose to know how to move already!

I particularly remember my trainer showing me how to do a forward lunge and the “inner thigh” machine.

 

Lynn kept correcting me on the lunge and I thought “How is it that I can’t do this exercise?”

Yep, I felt stupid for not knowing how to do a lunge. How silly, right? Why should I know how to do something I’d never done before?

I was pretty tough on myself and it would eat at me, but that’s a story for another day.

Anyway, my point is this: Each one of us has had our FIRST workout with a trainer. Each of my clients, colleagues and mentors had a Day 1.

Our first time with a trainer may have been at different times of our lives – some were involved with sports, others for fitness and some because of injury rehabilitation, but we all had “our first time.”

Many of my clients at Her Fitness confessed that they were nervous, scared or just worried that they would stand out because they would  Not Know What They Are Doing and now, they are the women others aspire to be like.

I tell them women who come in nervous “I know exactly what you are feeling! I’ve been there, too.”

“I also had a first appointment with a trainer and it was a bit nerve racking, but I got through it!”

You want to know another time I felt nervous and even stupid?

It was freshman year in high school and I went out for the softball team because some of my friends did.

I never watched baseball, never played softball on a team. I didn’t’t know anything except how we played in the back yard.

I didn’t know where the second baseman was suppose to stand.

When the coach yelled at me to go to second, that’s where I went. Directly to the base!

In case you don’t know, you are suppose to stand about half way between first and second base….or something like that.

Again, my point is that I DIDN’T KNOW until someone taught me AND I made it through that, too. While I didn’t become a great softball player (although I was a very good base runner!) I have turned into a pretty good coach regarding fitness.

A good coach does not expect you to know how to move.

A good coach won’t yell at you or make you feel stupid.

A good environment will help you feel supported and welcomed.

good coach and environment will push you past your comfort level so you improve.

If you haven’t worked with a coach before because you thought “I’ll be embarrassed or I’ll look stupid, etc.” it’s time to put that aside so you can reach your fitness goals.

Haven’t Worked Out In A Long Time?

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Do you now how many women come to me and they haven’t worked out in a really, really long time?

Quite a lot.

I guess I’m on a theme lately of letting women know that if you:

  • are shy
  • don’t feel coordinated
  • don’t normally like groups
  • feel embarrassed about being in an exercise setting for any reason

…..that you can STILL come to Her Fitness and fit in AND feel really great about YOUR exercise and fitness.

Her Fitness helps ALL women, especially women who haven’t exercised in a long time. 

ALSO, I know how a group of “all women” might sound intimidating, but believe me, my clients have the kindest hearts and soles. They are truly supportive to one another and welcoming to new comers!

If you haven’t worked out in a long time (or ever), you probably NEED a coach to help you.

You can’t afford to get hurt. You don’t WANT to get hurt.

You want to be able to move better, feel better and look better. I get it!

If you are reading this and thinking “I don’t know if it’s for me” and you haven’t experienced Her Fitness yet, I encourage you to reply back and let me know. We can chat on the phone, we can meet in person or you can visit the studio.

If you know you are ready to start taking better care of yourself and your health, just hit the reply and let me know.

By the way, we are kicking off our 5-Day No Sugar Mini-Challenge today. If you want to join us, please reply back. Our clients have an added level of accountability and support, but any woman can join us!

What Is A Workout Finisher

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A “finisher” is typically a high intensity, short time exercise or series of exercises done at the end of a workout segment, typically a strength or hypertrophy training session.

The intent is to improve cardiovascular conditioning, increase muscular endurance/conditioning, increase your bodies ability to burn fat, and even to increase or improve your fortitude.

Here are some dos and don’ts.

Do:

  • Choose an exercise that is familiar. You can work harder when you’ve done the exercise before.

 

  • Make sure your form remains tip-top. Poor form leads to energy leaks and injury.

 

  • Consider your goals. If you don’t care about getting big biceps – leave the bicep curls out, but if you want more shapely butt, try lunges and squats.

 

  • Have some fun! Yes, you might want to puke at the end, but hopefully you enjoyed the process 😉

Don’t: 

  • Use heavy loads. Save this for your strength workouts

 

  • Lose form. See above.

 

  • Be married to them. Some days, you skip them. If the workout took longer than you thought, or you are completely wiped from the main training session, skipping a finisher won’t have a lasting negative impact and might actually be helpful.

Here’s an example of what we did the other day:
30 seconds on: 15 seconds off, 2 rounds

1. Side plank right (anti-lateral flexion)
2. Front plank elbows (anti-extension)
3. Side plank left

The focus was our core. While we always incorporate core activity throughout the workouts, I like to add a CORE “Exclamation Point” on our workouts, especially when we do metabolic resistance programs, which is the phase we are in right now.

Women over 35-40 (and often younger) really need concentrated core activity and activation so it’s a huge part of our programming at Her Fitness.

ohhh..and speaking of core…I will be talking about our core and belly at an upcomping event called “Flat(ter) Belly” Talk.

On Thursday, May 3 at 6:30 p.m., I will be at N’ Joy Yourself  50 Stangl Road, Flemington. N’ Joy Yourself has offered special discounts and an evening of private shopping. For $25, your spot is  reserved  AND that money goes towards your purchase at N’ Joy Yourself (it’s like buying a gift certificate to NJY).

You will learn how YOU can get a Flatter Belly and get tips that you can implement IMMEDIATELY!

Space is limited to 15 women.

Let me know if you have questions about Finishers or want to join us on May 3rd!

Motivation isn’t what it seems.

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Can’t seem to muster up the motivation to exercise or eat right?

I hear that a lot.

The basement gym calls you one day and the next day, not so much.

One week salad looks great and the next week the Dove chocolates on your co-workers desk looks a lot better than spinach.

Motivation to exercise regularly and eat well consistently comes and goes.

Motivation to do anything comes and goes. It’s not what it seems – people aren’t motivated 24-7.

So, here’s what you need to do so that you don’t rely on Motivation:

  • Know the reason you want to exercise and eat well. You have to remember why that it is important to you.
          Is it to feel better, to look better, to be more confident, to be able to do something with greater ease, is it because you want to set an example for your kids, do you want to be able to play with grandkids or to get old gracefully and always be independent?
  • Put strategies into place. 

One reason women come to  Her Fitness to be coached and get training is because they want an appointment to have on their calendar and there is no shame in that!

Some people buy food services like Blue Apron or Hello Fresh so they always have a meal ready.

Strategies help you reach your goals and get what you want.
Put something in place today so you don’t have to be motivated to take action…you just have to do it.  

Take action even when you don’t want to.

Motivation can be fleeting. Your emotions are fleeting. You won’t be motivated everyday to do what is necessary and remembering that is half the battle.

So for today..take some action, even if you don’t want to, otherwise you’ll find an excuse to stay the same.

A Vicious Cycle to Belly Fat

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You’ve probably heard that cortisol is a stress hormone and that stress increases belly fat.

Did you know that having belly fat can increase cortisol?

You feel stress so your cortisol elevates. You get belly fat. You have belly fat and your cortisol elevates and puts on more belly fat.

Mother Nature, you are just mean! What a vicious cycle!

How do you manage this cycle? How do you reduce the amount of excessive cortisol in your body when

The three things you need to consider are exercise, diet and lifestyle.

Shocker! Right? Doesn’t everything come down to those three things?

Very, very briefly here are a a few tips:

Exercise: Lift weights. Before doing high intensity interval training (HIIT) again...lift some heavy weight.

Diet: Monitor hunger, energy and cravings. If you are over-hungry, have low energy and have cravings, your cortisol and other hormone are out of balance. Start by eating frequently (protein!) enough to prevent getting over hungry, but not so often that you never experience any level of hunger.

Lifestyle: Reduce your exposure to estrogen producing foods and products. Foods that are  high  pesticides and foods that are phyto-estrogens (like soy). Products like plastics, cosmetics and cleaning agents contain chemicals that disrupt your hormonal balance, too.


5 Strategies To Help Reach Your Weight Loss and Fitness Goals

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Hey there and Happy Friday!

I am a big, big fan of Tony Robbins. One thing he says is “Change your habits, change your life.”

It makes sense, right? A habit is something you do automatically, without thinking about it.

It’s a behavior pattern acquired by frequent exposure that shows itself in regularity or increased (Webster).

What if you began using strategies that become so automatic and regular that they became habits?

Your life would change, that’s what!

I thought I’d share some strategies that you can use that can become habits, so you don’t have to think about them and you will be able to finally reach your weight loss (fat loss) and fitness goal.

1. Put your workout clothes out the night before. Nearly every single client I polled, does this.

2. Cook more than just one meal. Make enough for leftovers. Lunch the next is will become automatic.

3. Use the 15 Minute Rule. When you don’t feel like exercising, the rule is that you MUST do it for 15 minutes and then give yourself the the option to quit if you really want to. Chances are you’ll finish the routine.

4. Brush your teeth immediately after dinner. The chances are that you won’t want to eat anything else.

5. Hang out with happy, uplifting people. It’s a choice who you spend your time with so get rid of Debbie Downers.

Is weight loss a Must?

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Is losing weight a MUST?

 

Is feeling good a MUST?

 

Is setting an example, especially to your daughters, a MUST?

 

This is really the first step in your journey – figuring out if what you say you want is a MUST.

 

If it’s just a “want” – it’s too weak. I want to lose weight, I want to feel better…blah!

 

If you’ve gotten to the point of “I have to do this!” than you are able to make changes.

 

We all have the same amount of time.

 

We all have busy lives and the same number of hours in a day.

 

It’s really up to you to decide if your body, your health and your confidence, is a PRIORITY or just something you think would be nice to have.

 

Every success starts with a decision and only a  few people make that decision.

 

It’s seems like it’s always tomorrow…..people always think there’s more time and that somehow, magically, they will lose the extra pounds next month.

 

Instead of putting down the cookie today, they think  they’ll get better at putting it down tomorrow.  Nah, it just doesn’t happen that way.

 

How about saying “Yes” to yourself today?

 

How about shifting your thoughts from “I’m tired, I deserve this drink/cookie/ice cream/chips” to:

  • “I can do better.”
  • “I will feel great when I eat well day after day after day!”
  • I’m going to SHOW my daughter what it means to be healthy and REALLY be an example.” (this one always get me!)
  • “Right now is my start!”

 

Okay, great, your fat loss, your health, your confidence is a MUST, what do you do now?

 

Don’t get overwhelmed. You probably know the basics that will carry you a long way.

 

1. Don’t eat junk or drink alcohol every day. Save it for a meal over the weekend.

2. Stop going back for seconds when you are not hungry.

3. Eat enough, but don’t eat until you are stuffed to the gills.

4. Cut out fast food, fried foods, high sugar foods and replace with protein and produce.

5. Get some support and accountability. There is nothing like having someone checking in on you.

 

If you need more…reach out. I’m here for YOU, ladies!

What you learn from doing a No-Sugar Challenge

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Right now some of my clients and I are doing a No-Sugar-Lots-of-Vegetables Challenge and here is what we’ve learned as a group.

 

 

Eating foods that are NOT particularly healthy can be mindless. We don’t even realize it when we pop an M&M or Hershey Kiss or small cookie in our mouth.

 

 

It has become so natural to just take a nibble here and there that only when we are diligent do we pay attention.

 

 

Not only is eating mindless, we have noticed how MUCH of the unhealthy stuff we eat..even if it’s a small quantity, it’s still getting in and contributing to weight gain/maintenance, mood, foggy brain, headaches and bloating! Oh, how I hate to feel bloated so these past four days have been really good for me!

 

 

It takes preparation and thoughtfulness to eat healthy. Our challenge is no added sugar, no grains, 4 cups leafy greens per day plus an additional 5 cups of vegetables of any kind. It’s no joke and it’s more prep than you probably do now.

 

 

This is much, much easier to do when other women are doing it with you and have the same level of commitment.

 

 

The “challenge” gets easier with practice. This is the second time we’ve done it in a few months time and this time is definitely easier. It’s practice and repetition. That’s how I view it.

 

 

We are most definitely going to do this again!

 

 

 

Do you SHOW your daughter what healthy is?

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I don’t know about you, but I want to show my daughter what to do, how to act and what I believe to be important.

 

Having Audrey and knowing that I am setting an example pushes me to do things I might not do for myself.

 

I don’t text while driving.

I go to church and read the bible.

I exercise when  I don’t feel like it.

I eat vegetables when I don’t feel like it.

I make sure to put money in the can for a good cause.

I don’t (most of the time) curse.

I’m trying really, really hard to not use my phone for unnecessary things when she is present.

 

It’s because I want to set an example, not simply tell her what to do. I know showing her has a bigger impact.

 

At Her Fitness we have a “Win of The Week” board and last week I saw one of the best wins!

This made me so proud!

 

My client, Jess, has a lot of demands on her time and she has been working really, really hard to make changes to her diet.

Not only is Jess eating more vegetables to become healthy, fit and strong…she is setting, yet another, example on how to take care of yourself.

 

Moms, we have a huge responsibility to our children. One of them is to take care of ourselves.

 

If we don’t take care of our own health and fitness, your child won’t grow up taking care of hers and his.

 

Way to go, Jess, for demonstrating to your children how to eat healthy!

 

What will you change so you are demonstrating healthy behavior and self-care?

Girl Boss Radio interview

My camping dead zone

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We went camping with some friends and even though the campground offered “Free Wi-Fi”, it was a complete dead zone.

No checking email, no newsletter writing, no scrolling Facebook and Instagram, no looking something up on the web,  not even text messages were going through reliably.

Oh, yeah, no TV and the radio in the camper was barely coming in. We could have gotten news from the car radio I suppose or going to the campground office, but we didn’t need to.

At first, I was nervous about being “disconnected”, and because of habit, we all were checking our phones regularly, but then we stopped because there was nothing to see.

It really made me notice how often I (and almost everyone else) am on my phone and how often I check it for…..NOTHING!  Nothing pressing, anyway.

Part of being healthy is having engaging relationships with other people we enjoy and I think technology has robbed us of some connection.

This weekend I was forced into “tech-free”and it was eye-opening.

I was more present and got stuff done more quickly (yes, even on “vacation” you need to get stuff done!).

If you haven’t gone “tech-free”, I suggest that you pick a date that suits your family and everyone go without their phones, iPads, laptops, TV or whatever else is keeping you or your family present in the moment.

If I were to do another tech-free day by choice, I would plan better because I have to admit, as I am writing this newsletter, I’m feeling a bit distress over it not being done sooner!

Haven’t Worked Out In A Long Time?

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0

Do you now how many women come to me and they haven’t worked out in a really, really long time?

Quite a lot.

I guess I’m on a theme lately of letting women know that if you:

  • are shy
  • don’t feel coordinated
  • don’t normally like groups
  • feel embarrassed about being in an exercise setting for any reason

…..that you can STILL come to Her Fitness and fit in AND feel really great about YOUR exercise and fitness.

Her Fitness helps ALL women, especially women who haven’t exercised in a long time. 

ALSO, I know how a group of “all women” might sound intimidating, but believe me, my clients have the kindest hearts and soles. They are truly supportive to one another and welcoming to new comers!

If you haven’t worked out in a long time (or ever), you probably NEED a coach to help you.

You can’t afford to get hurt. You don’t WANT to get hurt.

You want to be able to move better, feel better and look better. I get it!

If you are reading this and thinking “I don’t know if it’s for me” and you haven’t experienced Her Fitness yet, I encourage you to reply back and let me know. We can chat on the phone, we can meet in person or you can visit the studio.

If you know you are ready to start taking better care of yourself and your health, just hit the reply and let me know.

By the way, we are kicking off our 5-Day No Sugar Mini-Challenge today. If you want to join us, please reply back. Our clients have an added level of accountability and support, but any woman can join us!


What Is A Workout Finisher

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0

A “finisher” is typically a high intensity, short time exercise or series of exercises done at the end of a workout segment, typically a strength or hypertrophy training session.

The intent is to improve cardiovascular conditioning, increase muscular endurance/conditioning, increase your bodies ability to burn fat, and even to increase or improve your fortitude.

Here are some dos and don’ts.

Do:

  • Choose an exercise that is familiar. You can work harder when you’ve done the exercise before.

 

  • Make sure your form remains tip-top. Poor form leads to energy leaks and injury.

 

  • Consider your goals. If you don’t care about getting big biceps – leave the bicep curls out, but if you want more shapely butt, try lunges and squats.

 

  • Have some fun! Yes, you might want to puke at the end, but hopefully you enjoyed the process 😉

Don’t: 

  • Use heavy loads. Save this for your strength workouts

 

  • Lose form. See above.

 

  • Be married to them. Some days, you skip them. If the workout took longer than you thought, or you are completely wiped from the main training session, skipping a finisher won’t have a lasting negative impact and might actually be helpful.

Here’s an example of what we did the other day:
30 seconds on: 15 seconds off, 2 rounds

1. Side plank right (anti-lateral flexion)
2. Front plank elbows (anti-extension)
3. Side plank left

The focus was our core. While we always incorporate core activity throughout the workouts, I like to add a CORE “Exclamation Point” on our workouts, especially when we do metabolic resistance programs, which is the phase we are in right now.

Women over 35-40 (and often younger) really need concentrated core activity and activation so it’s a huge part of our programming at Her Fitness.

ohhh..and speaking of core…I will be talking about our core and belly at an upcomping event called “Flat(ter) Belly” Talk.

On Thursday, May 3 at 6:30 p.m., I will be at N’ Joy Yourself  50 Stangl Road, Flemington. N’ Joy Yourself has offered special discounts and an evening of private shopping. For $25, your spot is  reserved  AND that money goes towards your purchase at N’ Joy Yourself (it’s like buying a gift certificate to NJY).

You will learn how YOU can get a Flatter Belly and get tips that you can implement IMMEDIATELY!

Space is limited to 15 women.

Let me know if you have questions about Finishers or want to join us on May 3rd!

Motivation isn’t what it seems.

0
0

Can’t seem to muster up the motivation to exercise or eat right?

I hear that a lot.

The basement gym calls you one day and the next day, not so much.

One week salad looks great and the next week the Dove chocolates on your co-workers desk looks a lot better than spinach.

Motivation to exercise regularly and eat well consistently comes and goes.

Motivation to do anything comes and goes. It’s not what it seems – people aren’t motivated 24-7.

So, here’s what you need to do so that you don’t rely on Motivation:

  • Know the reason you want to exercise and eat well. You have to remember why that it is important to you.
          Is it to feel better, to look better, to be more confident, to be able to do something with greater ease, is it because you want to set an example for your kids, do you want to be able to play with grandkids or to get old gracefully and always be independent?
  • Put strategies into place. 

One reason women come to  Her Fitness to be coached and get training is because they want an appointment to have on their calendar and there is no shame in that!

Some people buy food services like Blue Apron or Hello Fresh so they always have a meal ready.

Strategies help you reach your goals and get what you want.
Put something in place today so you don’t have to be motivated to take action…you just have to do it.  

Take action even when you don’t want to.

Motivation can be fleeting. Your emotions are fleeting. You won’t be motivated everyday to do what is necessary and remembering that is half the battle.

So for today..take some action, even if you don’t want to, otherwise you’ll find an excuse to stay the same.

A Vicious Cycle to Belly Fat

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You’ve probably heard that cortisol is a stress hormone and that stress increases belly fat.

Did you know that having belly fat can increase cortisol?

You feel stress so your cortisol elevates. You get belly fat. You have belly fat and your cortisol elevates and puts on more belly fat.

Mother Nature, you are just mean! What a vicious cycle!

How do you manage this cycle? How do you reduce the amount of excessive cortisol in your body when

The three things you need to consider are exercise, diet and lifestyle.

Shocker! Right? Doesn’t everything come down to those three things?

Very, very briefly here are a a few tips:

Exercise: Lift weights. Before doing high intensity interval training (HIIT) again...lift some heavy weight.

Diet: Monitor hunger, energy and cravings. If you are over-hungry, have low energy and have cravings, your cortisol and other hormone are out of balance. Start by eating frequently (protein!) enough to prevent getting over hungry, but not so often that you never experience any level of hunger.

Lifestyle: Reduce your exposure to estrogen producing foods and products. Foods that are  high  pesticides and foods that are phyto-estrogens (like soy). Products like plastics, cosmetics and cleaning agents contain chemicals that disrupt your hormonal balance, too.

5 Strategies To Help Reach Your Weight Loss and Fitness Goals

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Hey there and Happy Friday!

I am a big, big fan of Tony Robbins. One thing he says is “Change your habits, change your life.”

It makes sense, right? A habit is something you do automatically, without thinking about it.

It’s a behavior pattern acquired by frequent exposure that shows itself in regularity or increased (Webster).

What if you began using strategies that become so automatic and regular that they became habits?

Your life would change, that’s what!

I thought I’d share some strategies that you can use that can become habits, so you don’t have to think about them and you will be able to finally reach your weight loss (fat loss) and fitness goal.

1. Put your workout clothes out the night before. Nearly every single client I polled, does this.

2. Cook more than just one meal. Make enough for leftovers. Lunch the next is will become automatic.

3. Use the 15 Minute Rule. When you don’t feel like exercising, the rule is that you MUST do it for 15 minutes and then give yourself the the option to quit if you really want to. Chances are you’ll finish the routine.

4. Brush your teeth immediately after dinner. The chances are that you won’t want to eat anything else.

5. Hang out with happy, uplifting people. It’s a choice who you spend your time with so get rid of Debbie Downers.

Is weight loss a Must?

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Is losing weight a MUST?

 

Is feeling good a MUST?

 

Is setting an example, especially to your daughters, a MUST?

 

This is really the first step in your journey – figuring out if what you say you want is a MUST.

 

If it’s just a “want” – it’s too weak. I want to lose weight, I want to feel better…blah!

 

If you’ve gotten to the point of “I have to do this!” than you are able to make changes.

 

We all have the same amount of time.

 

We all have busy lives and the same number of hours in a day.

 

It’s really up to you to decide if your body, your health and your confidence, is a PRIORITY or just something you think would be nice to have.

 

Every success starts with a decision and only a  few people make that decision.

 

It’s seems like it’s always tomorrow…..people always think there’s more time and that somehow, magically, they will lose the extra pounds next month.

 

Instead of putting down the cookie today, they think  they’ll get better at putting it down tomorrow.  Nah, it just doesn’t happen that way.

 

How about saying “Yes” to yourself today?

 

How about shifting your thoughts from “I’m tired, I deserve this drink/cookie/ice cream/chips” to:

  • “I can do better.”
  • “I will feel great when I eat well day after day after day!”
  • I’m going to SHOW my daughter what it means to be healthy and REALLY be an example.” (this one always get me!)
  • “Right now is my start!”

 

Okay, great, your fat loss, your health, your confidence is a MUST, what do you do now?

 

Don’t get overwhelmed. You probably know the basics that will carry you a long way.

 

1. Don’t eat junk or drink alcohol every day. Save it for a meal over the weekend.

2. Stop going back for seconds when you are not hungry.

3. Eat enough, but don’t eat until you are stuffed to the gills.

4. Cut out fast food, fried foods, high sugar foods and replace with protein and produce.

5. Get some support and accountability. There is nothing like having someone checking in on you.

 

If you need more…reach out. I’m here for YOU, ladies!

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