Fitness 101 - Musings of a personal Trainer

How many times have you heard or read Nike's motto "Just Do It!"?  I don't know about you but I've heard it and read it a LOT.  It's true, it makes sense and it's not always as easy as it sounds...

If it were only that easy everyone would be fit or at least a whole lot healthier.  When I work with people whether it's individually or in a group I always encourage them to create a 'Dream Team' list.  These are people who will be encouraging when our motivation waivers and our cheer squad when we achieve successes.  Not only do I have a list but I CALL THEM because quite frankly there are days that I just don't feel like working out.  At this point I don't need to actually talk to them it's enough to leave a message knowing that they'll ask me about my workout later.

It's funny but the workouts that I am most resistant to do are the ones that I end up enjoying most.  Let me explaing this a bit more - I tell myself to just put my shoes on, walk out the door and see what happens.  The only expectation I put on myself is to move, that's it.  It's interesting that 95% of the time I end up having my best workout ever.  I'm not sure if it's because I'm so proud of myself for overcoming my resistance or because I've given myself permission that whatever I do is good enough.

Wherever my clients happen to be starting from I ask them if they can increase whatever they're doing by 10, 20, 30, 60 minutes a week.  You see small changes over time yields HUGE results.  A simple calculation for weight loss is: increased activity + decreased calorie intake = weight loss.  I think that weight loss can be a lot more fun than a formula though. 

This week try eating breakfast, lunch, dinner and a snack. At each meal make sure to eat a complex carbohydrate and a protien and try to focus on increasing your fiber intake.  Practice being mindful when you're eating.  What I mean by this is to chew slowly and enjoy the taste of your food.

Next see how much extra 'activity' you can add into your day.  It can be anything!  Take the stairs, park at the far end of the parking lot, go for a walk, garden, go to the park and swing, borrow a toddler!  Don't focus on 'working out' focus on moving.  It's amazing how much fun we can have being creative when we focus on movement rather than working out.

I challenge you to make 2 small changes this week.  If you're skipping a meal then eat it at least once this week or add more veggies to your day.  Come up with a fun way to add 10 minutes of activity into your week.  By shifting our habits a little at a time it can be truly surprising how quickly we see changes in our bodies.

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Here's to You in Health, Wellness and Fitness,

Jennifer Malocha CEO of Fun at Wuhoo Fitness

Listen to my weekly radio show Let's Talk every Thursday from 9-10 AM PST

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