Three Things

Here are three simple fitness tips to implement NOW if you aren’t already:

  1. Have a plan. You say you spend an hour at the gym and still aren’t seeing results…but 15 of those minutes are spent finding a parking spot, 15 minutes spent checking your phone, and 10 minutes in line to purchase a smoothie. So really you accomplished 20 minutes of actual exercise. Instead of wasting your time and money, develop a four-six week plan for specifically what you’re going to do at the gym (or at home). If you don’t know how to create a plan on your own, hire a trainer to help you. I offer online training for people who live 30 miles or more from Tulsa’s Sky Fitness & Wellbeing, where I work. I’d love to help. Write this plan down somewhere and mark through the days as you accomplish the workouts. No more time-wasting. More room for margin.

    These girls build camaraderie by working out in small groups. When they realize they are an integral part of a team, they show up. Also they pay money to motivate them. That helps.

    These girls build camaraderie by working out in small groups. When they realize they are an integral part of a team, they show up. Also they paid money. That helps.

  2. Create a habit. Set out your gym bag the night before, keep sneakers (and socks) in your car, plan to meet a workout partner, run stairs during your lunch breaks, cook meatless Mondays, walk the track at the end of the school day, take the kids on a bike ride every Saturday, eat a green smoothie for breakfast every morning, etc. Do it for at least 60 days and it should become a ritual. Once you’ve established the habit, now add variety within that consistency. Change up your workouts, the ingredients in your smoothie, do your neighborhood running route backward, etc.       I’ve been reading The Power of Habit by Charles Duhigg. It’s eye-opening regarding why we do what we do. Habits are best maintained with triggers (gym bag, sneakers laced up, trainer waiting on you at the gym, you notice your kids developing your own bad habits, clothing that’s too snug, etc.) and rewards (the shake you’ll purchase once you finish your workout, coffee, the powerful feeling you get from lifting weights, the way your clothes fit better/looser, compliments from friends, a vacation you’re looking forward to, etc.).

    We walk or ride bikes everywhere. Then we make Finn wheel around so he gets exercise too. Our reward is always coffee.

    We walk or ride bikes everywhere. Then we make Finn wheel around so he gets exercise too. Our reward is always coffee.

  3. Focus on behavior change, not the outcome. Instead of concentrating on the end goal, pour your energy into the process. “I will work out 5 times this week.” Not “I will lose 2 pounds this week.” Chances are, if you eat well and workout until you’re uncomfortable 5x, you’ll lose those 2 pounds anyway. Marathon runners make progress with every passing mile, not by crossing the finish line.

    These three studs show up to just about every cycling class of mine. Two of them are in their early 80's! They choose the same bike every time, have the same routine for getting on and off the bike, but they are MOVING and they've established a healthy habit.

    These three studs show up to just about every cycling class of mine. Two of them are in their early 80’s! They choose the same bike every time, ask each other the same questions, and tell the same jokes…and are doing a whole lot of good for their bodies in the process. They’re not worried about cholesterol or losing pounds. They just want to keep moving.

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5 thoughts on “Three Things

  1. Love this! It’s such a boost thank you! I also love LifeChurch! You guys and a co-worker friend of mine started going at the same time, writing about it, had to try it! Cultivating my confidence in God not myself and able to do more for others because of it. Thank you so much for your inspiration and your blog–it’s truly a ministry and one of your gifts. God’s blessings upon your precious family!

  2. Pingback: Fitness Tips From a Trainer 2016 | our invincible summers

  3. Pingback: Fitness Tips from a Trainer: 2017 | our invincible summers

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