Women's Wellness Series:  The Resolution Solution

Posted by Trinity Perkins on Jan 3, 2019 12:16:54 PM

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Nearly half of us are making New Year’s resolutions, but less than 10% of us will keep them through February. Whether it’s lack of motivation, lack of resources or loss of interest, many of us will start off strong but lose the spark, especially when it comes to our fitness goals. It’s time to map out a fresh strategy for 2019! Here are 5 tips to help you stick with your New Year Resolutions:

  1. Be specific – Rather than aiming to “exercise more,” map out the exact days and times you’ll be hitting the gym each week.

  2. Buddy up – Reaching goals is better with friends! ‘Planners’ should pair up with ‘doers’ and people who like to research everything before making a move should pair up with those who like to jump right in! You might work differently but you can help keep each other motivated and focused.  

  3. Break it down – If your goal is to “lose weight,” break it down into bite-sized action steps you can take right away. A smaller goal of “lose 1 lb a week” is easier to measure and track as you work toward your long-term goals.

  4. Be realistic – Reaching the resolution finish line is as much about the journey as it is about the result. Be realistic with your resolutions so you’re not miserable along the way. If cutting out sweets altogether is a no-go, commit to eating sweets once or twice a week instead.

  5. Celebrate small wins – Sometimes we focus so much on the big goals that we don’t see all the awesome milestones we reach along the way. Celebrate the small wins to keep you motivated to reach your long-term goals. Book a massage or treat yourself to a healthy meal. You deserve it!

Need help setting goals or getting started? Book an appointment with one of our certified personal trainers or with our nutrition coach today!
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Topics: women's health, goal setting, Women's Wellness, health tips, fitness tips, fitness for women, exercise programs for women, new year's resoltuions

Women's Wellness Series:  How SMART goals can help put you on the right track

Posted by Stephanie Khan on Oct 3, 2018 2:51:52 PM

 

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Would you like to make a change to help you live a healthier life but don’t know where to start? Have you set big goals for yourself only to find yourself feeling so overwhelmed that you give up? It’s time for a SMART approach to fitness goal setting. This approach allows you to define goals in a specific and measurable way so that your progress can be easily tracked. SMART goals are:

Specific: Goals must be clear and unambiguous. For example, “I want to be healthier” is very vague. What exactly does “being healthy” look like? Does it mean losing weight? Eating less processed foods? Beginning an exercise program? Specifically identifying what “healthy” means to you will help to create a clear goal.

Measurable: Goals must be measurable so you can tell if you are making progress. How will you measure your progress? Making a goal measurable will also allow you to know when you have reached your goal.

Attainable: Goals should be realistically attainable. A goal that is too easily attained or very unrealistic can be very demotivating.

Relevant: The goal should have relevance and be important to you. Setting a goal that someone else would like for you to achieve is not very motivating!

Time-bound: Goals should have an estimated time for completion. Knowing that you have a deadline can help keep you motivated!

Need some help setting up goals that are right for you? Make an appointment with any member of our personal training staff to get you set on the right path! 

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Topics: women's health, goal setting, health tips, personal training, personal training for women

Keys to Succeeding at Your New Year's Resolution

Posted by Angie Quehl on Jan 4, 2013 4:02:00 PM

The Plan for Success is to be Uncomfortable...Honestly!

 
Sounds like an odd statement but stay with us! With this New Year comes many new year's resolutions with weight loss being on top of the list.  However, many people start off with a bang, but fizzle oh-so-quickly out of our determined resolution spirit. Why?  Well, in order to create success with your fitness and weight loss goals, you must be unstoppable and uncomfortable.  The two go hand-in-hand and many people do not allow themselves to leave their comfort zone, therefore, their present situation never changes. 

new year's resolution keys to success


Leaving your comfort zone can be very daunting but it is this discomfort we must face in order to truly reach our goals.  Here are a few examples of emotional and physical "discomfort zones" and how you can get through them.

Being Intimidated to Work Out at a Gym

It’s very common for people to feel intimidated and uncomfortable when being seen in a fitness center. Are you feeling so out of shape and have the thought that you won’t be able to keep up with the already in-shape people in the gym?  Maybe you feel everyone will be staring at you and wondering why an overweight, out-of-shape person is at the gym anyway.
 
To overcome this obstacle, you need to turn your thoughts around.  Instead of feeling intimidated think of the fit people as role models in the gym.  Mimic their tenacity and realize that they are in shape because they are not only working out consistently, but they are working out hard.  They commonly put themselves in a physically uncomfortable place to reach their goals and so can you.  Also, pick your chin up and realize that instead of wondering why you are there, being overweight and out of shape, change your thoughts to how they are applauding you for stepping out of your comfort zone and taking a positive step in the right direction.  Once you start realizing that you have just as much right to be there as they do, you will get past that uncomfortable place and move forward with your goals.

Feeling Deprived and Restricted When Eating in Front of Friends and Family

 
Do you ever feel as though your family and friends are the food and health police as soon as you start a healthier lifestyle?  Do you find it to be uncomfortable when dining with friends and family and do you feel like they are watching every move you make when you are making your food selections?  Sometimes you just want to eat what their eating and not feel so deprived as well as feel like everyone is judging you.

Jump out of your comfort zone and have what you want without the feeling that you need to apologize or explain yourself. Planning your dining out or simple indulgences into your program is fine as long as it’s controlled.

Not Enjoying the Discomfort Exercise Sometimes Brings

With exercise comes emotional and physical discomfort.  Experiencing the feeling of doubt when faced with high levels of exercise intensity and feeling as though you just want to quit or disconnect from the level of discomfort can be pretty common.  Not many people enjoy the leg burn when doing squats or the high heart rate when sprinting in boot camp, however, in order to get results there needs to be that level of commitment as well as discomfort.
 
So, unless your exercise intention is purely for pleasure or recreation and you choose comfortable and painless, consider the possibility of experiencing some discomfort in order to achieve your fitness and weight loss goals. 

The Hard Truth

We'll just go ahead and put it out there...most people fail when it comes to achieving their new

succeed in your new year's resolutionyear's resolutions. Some of the big reasons we have shared with you. Some others include lack of motivation, lack of commitment and discipline, or just plain not planning for you own success.

Anything worth having is worth working for even if that means sometimes the work maybe be hard or uncomfortable you are taking one giant step forward in achieving the success you have always wanted with your new years resolutions. Always remember that when in doubt, seek out a professioanl. It is the job of a good personal trainer or nutritionist to help you set goals then motivate you and guide you toward achieving those goals.

 

Need some help setting realistic goals this year? Check out our blog section on the subject for some great tips and tricks to get you heading in the right direction!

 

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Topics: goal setting, Women's Wellness, fitness tips, personal training for women, weight loss for women

5 Steps to Mentally Reach Your Fitness Goals

Posted by Angie Quehl on Jun 26, 2012 3:53:00 PM

 

Many people have a goal of getting fit, but do not have a “mental” plan in place to make it happen. Recognizing that the mental part may be more important than the physical part is just another step in the right direction of sticking with your exercise plan. Use these five steps to propel you toward reaching your fitness goals.

1. Feel Emotional
Have you heard the term “emotions create motion”? Feeling disturbed about your health and well-being can make all the difference in the world in making the switch to commit to a consistent exercise regimen. Try on a few bathing suits or take out an old photo of goals-440483-editedyourself when you felt good about your body or go get a physical. Make a list of what you want to change and allow your emotions to create the transformation.


2. Make a Clear Decision
Clarity allows us to get to the place we want to go. Rather than just wishing you could lose a few pounds, make a clear decision and a serious commitment to taking action toward your goals. Decide on the body you want and then motivate yourself by thinking of several long-term goals you're shooting for, like running a marathon or never wearing the size you're in again. Getting that clear picture in your mind will allow you to take action and commit.

3. Get Focused
The more focused you are while exercising, the more you are likely to challenge yourself in ways you never thought possible. Instead of thinking about the pain of the workout, focus on the movement and the energy it takes to move the muscles you are working. Try keeping a mental picture of your goal in your head. Some people also find that listening to music helps motivate to stay in a zone. Dr. Costas Karageorghis concluded that music is “an often untapped source of both motivation and inspiration for sport and exercise participants.”

4. Get Creative
Getting tired of the same exercise routine is pretty common and results in not exercising at all. Thinking of creative solutions to motivate you to exercise will help. The trick is finding something you love to do. If you are sick of the treadmill and the same exercises you continually do, then it’s time to make the switch and find something that excites you. Try incorporating kayaking, karate or ball room dancing into your weekly routine. Once you discover what you enjoy doing most then exercise will start to feel less of a chore and it will become more fun to do.36962429656_aecc523100_b

5. Be Realistic
Realistic, well-planned weight-loss goals keep you motivated and focused. Unrealistic and overly aggressive weight-loss goals can be difficult, even impossible to meet. For example, losing 25 pounds in four weeks in time for your high school reunion can surely undermine your efforts. And if your weight-loss goals are beyond reach, you're more likely to be discouraged and feel frustrated and give up altogether on your weight loss plans.

Being mentally ready to stick with an exercise and healthy eating program is an important, if not, the most important step to reaching your goals. The more you practice these five steps to your mental plan, the more ready you will be, and the quicker you will reach your goals.

Talk it Out

Sometimes no matter how many steps we take in trying to come up with a plan of action on our own, it just doesn't seem to "gel" into anything that we believe will guide us to success. That is where the advice of an expert can come in handy. Why not schedule a consultation with a qualified personal trainer or wellness experts who can give you all of the information on fitness you need.

 

 

If you are in the local Chantilly, Centerville, Herndon Fairfax area, our team of certified female personal trainers can help you craft fitness plans for weight loss and general health and wellness that will get you great results!

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Topics: goal setting, Women's Wellness, fitness tips, exercise programs for women

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