4 WAYS TO COMBAT SELF-SABOTAGE!
4 WAYS TO COMBAT SELF-SABOTAGE
There is a song by Lit that has this lyric:
Ain’t it the truth! At least I know it is true for me. So many times we know what we should do to make ourselves better and healthier and yet we chose the complete opposite thing. Why do we do that? Is it easier to make that choice? In the long run it makes us feel worse about ourselves. So why do we keep doing it? Why do we keep sabotaging ourselves?
Here are 4 ways to combat that self-sabotage when it comes to working out.
1. SCHEDULE AN APPOINTMENT WITH THE GYM
You have all your appointments on your calendar and you see them on your smart phone all day long. Put your workout on your calendar and make an appointment with your gym. Once it is on your calendar, don’t miss it! Treat it like all the other important things you have to do.
I have all my workout times on my calendar. I try to schedule all my other appointments and my kids’ appointments around those workouts. When it’s scheduled into your life you are more likely to do it because you have planned ahead to use that time for yourself.
YES your job is important, don’t skip work to workout, unless you work from home and you sneak one in — you know who you are— but schedule time before or after work to invest in your health. And YES, it is just as important to take that time for yourself as it is to take your kid to camp, tuba lessons, the orthodontist or on a play date.
Make gym time a priority for yourself.
2. WORKOUT WITH FRIENDS
Friends are fun. Friends keep you accountable. Friends will suffer with you when you are doing burpees.
If I know a friend is expecting me to be there, I am going to show up. Accountability. Make a workout pact with a friend or group of friends. For, example commit to being at the gym at least three times a week or agree to do a certain number of classes per month, then encourage each other to keep this pact.
Studies show that we work out harder when we are in a group. So friends help us have better work outs.
And you will finally be able to afford a personal trainer if you bring your friends. Group training is a whole lot cheaper than paying for a one on one session of personal training — insert shameless plug for Tribe Training here — Oh BRAINSTORM a good workout pact would be to try a couple of training sessions together! — and end shameless Tribe Training plug —
I will continue saying this forever, working out doesn’t have to be so serious all the time. You can work hard and play hard it’s ok to laugh with your friends at the gym.
So tell your friends to meet you at the gym, you’ll be less likely to stay home and eat potato chips on the couch.
3. SET A GOAL
We may not all be training for the Olympics or the Crossfit games, but we can set fitness goals for ourselves to give us something to work toward and keep us motivated.
A fitness goal needs to be SMART
Specific — clear and concise
Measurable — specific criteria that you can monitor or track
Attainable, — are you willing to work for this goal, are you capable
Realistic — is the goal achievable
Time-bound — set a deadline
What is it you want to be able to do physically? Get through an entire Attack class doing the highest options the whole time? Do all the push ups on your toes in class? Deadlift a certain amount of weight? Run a 5K with out walking, a marathon? Do a pull-up, unassisted? A hand stand push up? Lose 10 lbs? Be able to carry your 5 year old up the stairs because he asked you to and not be winded?
The possibilities are endless, use your imagination and then run your goal by an instructor or personal trainer to make sure it is a SMART goal.
4. JUST DO IT ANYWAY
Confession time: if I only worked out when I felt like it then it would very rarely happen. There are so many reasons I could just skip the gym. Aches and pains, I got plenty. Actual injuries, yep. A million other things to do, yep. Tired, yep. Unmotivated, you bet. Most of the time, I just pack my gym bag and go anyway. I have actually shown up extra early for a workout after dropping off a kid at camp or lessons or wherever because I knew if I went back home I wouldn’t leave again to make it to the gym (but it’s on my calendar so I have to go!).
There have been countless times that I am on my way to the gym thinking, “I really don’t feel like doing this today.” But, once I get started I am so glad I am there .
I can not think of one time I have ever regretted a workout. Even if I have completely sucked at it that day. Some days are better than others, some days you kill it some days you feel like it is killing you. And that’s OK because you still
benefited from that gym time.
You should always feel like you have accomplished something at the end of your workout Because you have! Each sweat session is a step closer to your goal. Each workout makes you stronger, fitter, healthier. Each time you get yourself to the gym when you really didn’t want to go you have punched self-sabotage in the face.
BY: Trudy Huter
fitness / Fitness Consulting / group fitness / Motivation
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Tribe Training with Trudy!
Now Introducing New Membership Opportunities!
Starts May 3!
CHAMP is thrilled to be rolling out new fitness opportunities! Many of you may know Trudy; she’s been a member at CHAMP from the very beginning. Trudy is recently re-certified as an ACE Fitness Trainer and she can help you reach your next fitness level!
We will have the basic membership, a two tiered membership – Warrior, and three tiered membership – CHAMPION
What is Tribe Training?
Tribe Training is an exciting new opportunity for CHAMP members to experience personal training as a small group. When you sign up for Tribe Training you will get weekly sessions with your group for an entire month.
What types of exercises will be included?
We will utilize the new personal training space and use a variety of equipment from barbells to kettle bells, machines to medicine balls and beyond. If you have ever wondered what those ropes, sleds and other weird looking pieces of equipment are for, here is your chance to find out. Each session will be unique. Members will get to experience all types of training including tabata, HIIT, AMRAP, strength training, etc. And I will have some fun surprises too.
When will Tribe Training be offered?
We will begin Tribe groups in May. Initially sessions will be offered on Tuesdays at 1:00 pm and Fridays at 11:00 am. You must sign up in advance and come to the same time slot each week. More times can be added depending on member demand and feedback.
Why is group size limited?
Groups are limited to no larger than 8 people at a time. This will allow me to be able to give personalized attention to each member. .I will be able to coach for correct form and supervise everyone’s movements through each exercise.
How is Tribe Training different from group fitness classes?
A group fitness class is choreographed and everyone is doing the same exercise at the same time. In training groups people may be doing different exercises at their own rate of speed, intensity and ability. Also, programs are customizable.
What are the advantages of small group personal training?
There are three major benefits that come to mind immediately. Affordability, motivation and variety.
Affordability: People shell out hundreds of dollars a month for personal trainers. With group training you share that cost with your group. And, I’ve done the math, Tribe Training is the best deal in town. It’s a ridiculously good price for a month’s worth of sessions.
Motivation: There is more energy in a group setting. Your work out partners help to motivate you and to help keep you accountable. You show up because you know your group is expecting you to be there. You may even work a little harder because you see how hard the rest of your Tribe is working. And it’s just more fun to do things as a team.
Variety: I love group fitness classes and continue to do them as often as I can. Training mixes up my workouts and adds variety. I can target specific muscle groups or set a goal and crush it. Hitting the training room will help you take your fitness to the next level. Really, it’s science! Your body will adapt to the specific demands placed on it (it’s called the SAID principle, specific adaptation to imposed demands). Doing the same things all the time will result in exercise plateaus. You aren’t getting any stronger, more muscular or can’t lose any more weight because your body has become efficient enough to complete the workout you keep doing. Adding training sessions in addition to your regular classes will maximize your progress and you will see greater results.
How much does it cost?
Tribe Training will be an option you could include in your monthly membership if you sign up to be a Warrior or Champion level member at CHAMP. In addition, if someone wanted to just do group training for a month — say you have a spouse or friend who would never do a group fitness class but wants to work out with you — it would be $70.00. Either way it works out to $17.50 per session. Like I said, best personal training deal in town.
Will there be childcare available?
Yes there is childcare during the two Tribe Training times that are available right now. It is included with your membership.
How do I sign up?
There are sign up sheets at the front desk and soon you will be able to sign up online as well. First come first served
BY: Trudy Huter
fitness / Fitness Consulting / group fitness / Motivation
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Get your ZZZZZs… Sleep!
ZZZZZZZZZZZZ… SLEEP! How important is it? How much do we need?
Research has shown that sleep is as vital to your body as eating, drinking, and breathing. While sleeping, your body heals and repairs from the day’s events and contributes to your physical health and emotional well-being.
Here are a few health risks associated with sleep deprivation:
-Cognitive Impairment (memory loss, inability to properly process information, decreased reaction time)
-Symptoms similar to ADHD (Attention Deficit Hyperactivity Disorder)
-Irritability (increased levels of stress, depression)
-Aching muscles (due to increased levels of inflammation in the body)
-Risk of Type 2 Diabetes (brought on by obesity)
-Risk of Obesity (the balance of the hormones ghrelin and leptin – which control appetite- are effected by lack of sleep and can lead to weight gain)
-Risk of Heart Disease (due to increased blood pressure and cholesterol levels)
-Risk of Colon and Breast Cancer (due to decreased levels of the hormone melatonin)
(photo credit, Dana Stone)
The following chart depicts the amount of sleep needed for optimal health. Keep in mind that an abundance of sleep can be just as harmful as lack of sleep!
Age and condition | Sleep Needs |
Newborns (0–2 months) | 12 to 18 hours |
Infants (3–11 months) | 14 to 15 hours |
Toddlers (1–3 years) | 12 to 14 hours |
Preschoolers (3–5 years) | 11 to 13 hours |
School-age children (5–10 years) | 10 to 11 hours |
Adolescents (10–17 years) | 8.5 to 9.25 hours |
Adults, including elderly | 7 to 9 hours |
Pregnant women | 8(+) hours |
You are all working so hard to reach your fitness goals! Make sure you are giving your muscles, brain, bones, joints… adequate time each night to repair and strengthen before stepping into CHAMP again!
Happy Snoozing!!!!
BY: Dana Stone
fitness / Fitness Consulting / group fitness / les mills / News
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What is 60% of your Body Weight?
That’s right! Water is the largest component of the human body – comprising of about 60% of your body weight. Your brain, skin, kidneys, heart, cells, muscles, joints, digestion, and temperature are greatly affected by your hydration level. I like to think of my blood vessels and organs as a big water park – if the water flow is low are turned off, the park doesn’t function properly… kids would get stick to the bottom of the slides, the equipment would get Very hot and unusable. Your body is the same way. You must be properly hydrated to get nutrients swooshing through your blood stream like The Summit Plummet at Disney! So how do we make sure we are properly hydrated????
First, go to www.thecoca-colacompany.com/hydrationcalculator It’s a really cool hydration calculator to get an estimate of how much fluid you should consume each day. Then, follow these 3 hydration steps to stay safe and maximize your performance!
Pre-hydrate
performance suffers when you start an activity dehydrated. with less circulating fluid, your heart has to work harder and your body temperature rises higher and faster. Your body is not able to cool itself properly and your endurance suffers.
ACSM (American College of Sport’s Medicine) recommends 14-20oz of fluid 2-hrs BEFORE an activity.
Hydrate
not too little – not too much – the best way to hydrate is to calculate and then match your Sweat Rate (go to www.hydration.thecoca-colacompany.com ) For strenuous activity lasting more than an hour hydrating with a sports drink will help you replace lost electrolytes.
Rehydrate
rehydrate with 16oz of fluid for every pound you lose due to physical activity!
Now you have a few tips and tools to utilize to keep you running like a CHAMP, but remember, with each workout you are getting fitter. Your lungs, muscles, and bones are getting stronger; your body weight, blood pressure, and cholesterol may be decreasing; and your body is becoming more efficient at sweating! You may start to notice that you start sweating earlier — your body is catching on that you are serious about this fitness stuff and so it starts to sweat earlier in the workout so that you will not get overheated. Next, your body becomes more efficient at cooling you off — the volume of sweat is increased (i.e. the puddle you are laying in after BodyStep) and your sweat composition changes so that you lose fewer electrolytes. So, as with everything keep reassessing and adjusting and enjoy your new found ATHLETIC GLOW!
Happy Glistening,
Nikki
BY: Dana Stone
fitness / Fitness Consulting / group fitness / les mills / Medical Articles / Weight Loss
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Is it Time to go Shoe Shopping?
Is it Time to go SHOE Shopping?
I know you’re thinking yes…How long will a good pair of workout shoes last? There are MANY factors that go into answering that question, like age, type of activity, frequency of the activity, foot structure, foot health… but as a general rule, workout shoes should be replaced approximately every 6 months! I know some of you who are still sporting your high school track shoes may have just gone into shock, but unfortunately replacing them every 3-9 months is a good policy to follow.
A few tips to follow in determining whether or not it’s time for them to go to shoe Heaven:
- If you take your shoe off of your foot and it is the same shape of your foot – replace it yesterday 🙂
- Press your thumb into the sole to check for the ability to press down and release; once the cushion is worn it will feel hard
- Compare how they feel to a new pair
- Pay attention to aches and pains in your body
How to lengthen the life of your shoes:
- Rotate 2 or 3 pairs of shoes at a time
- Take them off and put them on properly by unlacing them and using your hands rather than kicking them off or shoving your foot in while it is still tied
- Use them just for exercise – you may have noticed that most instructors will walk in with flip flops or boots and put on their workout shoes just before class.
Foot injuries can bring your workout routine to a screeching halt. Pay attention to your body and replace your shoes BEFORE they stop working for you!
Happy Shopping!
Nikki
BY: Dana Stone
feet / fitness / Fitness Consulting / group fitness / les mills / News
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