Up Your Fit

Eat better. Get stronger. Go longer. www.upyourfit.com

Archive for motivation

Fitness slump? Get to the tipping point!

Are you at a plateau in your speed, your fitness, your weight, body fat . . . are you at a plateau in your life? Are there things you want to change but just don’t know how exactly or know why it hasn’t changed yet? Often it can be very frustrating when you want something so bad, and you feel it’s right there within reach. Sometimes it just takes a tipping point to set you into action with accomplishing your healthy goals. Here’s a few guidelines to keep in mind if you decide to get in the best shape of your life.

1. The mental belief you can do it. Many times our own thoughts and beliefs prevent us from even forming a plan to begin working towards the goal. It’s like standing at the bottom of a huge mountain and you know what you want is up at the top. So, will you stand at the bottom of the mountain making up excuses why you cannot climb it? You must accept the reality that your goals are absolutely achievable!

2. Plan the work, work the plan. This is the second biggest ingredient for getting in the best shape of your life. Create a calendar that guides your weekly training plan of what workouts you’ll do and when. Getting something scheduled is the way to make it really happen! So, stop wishing and starting doing.

3. Stay positive. This ties in with number 1 on the list. You will most likely have stumbling blocks and setbacks that will discourage you. But, keep believing in your ability to make this dream a reality by not giving up and losing motivation. We have a very serious obesity epidemic today, and the way to change is with one person at a time. Your healthy fit way of life will positively impact numerous people, in more ways than you may even realize. Conversely, bad habits can rub off on others and create a domino effect.

4. Re-set your social circle. People will not always encourage your choices to eat low-fat and cholesterol-free foods. They may not even like it that you cannot attend some function because you have plans to exercise at that time. They may scoff at you at restaurants when you don’t chose to partake in dessert. Just remember, you are not alone. You are choosing the way of the healthy life. Many people will not understand why you do what you do. But, I guarantee you: we healthy folks support your choice! We are out here cheering for you and knowing that every little step counts towards climbing up that mountain. Keep that in mind and explain this message to your closest friends/ family and ask them to be supportive. And the rest of the critics can just frack off.

Your life is over in the blink of an eye, take action towards being the healthy, juicy, fit person you always wanted to be. I got your back.

Advertisements

Sunny weather = showing more skin

Are you ready to unveil to the world all your glory on the beaches and boardwalks of summer? How is that tummy looking? How are those thighs? Do you look good nearly naked? If you are confident in your physique then you probably don’t need to read this. But those of us who are striving to look a little better this spring and summer than we did last year, read on.

First off, it IS possible to achieve a lean healthy looking body! Now stop all that negative chatter and have hope.

Slim down before hitting the beaches!

Slim down before hitting the beaches!

Two of the greatest methods for getting that ideal body is through exercise and good nutrition. Easier said than done, eh? From my experience, we have to make it an on-going lifestyle to get the fat off and keep it off. Here’s a few tips this spring for looking slimmer and leaner.

  • Cut back on sugar. Sweets are a big culprit in adding extra empty calories to our diet, especially when consumed not before, not during nor after training. Like at 10 PM! Ease off on those girl scout cookies…
  • Drink more water. Staying hydrated
  • Drink less sweetened beverages. Or cut it out completely. Sodas, flavored drinks and other sweet drinks are a huge source of extra calories that just turn to fat! Just stick to water as the best beverage.
  • Speaking of fat, easy does it on the Easter candy, and other foods high in fat such as trans fats and saturated fats, like butter, cream and cheese. Instead eat healthy fats occasionally like plant-based foods, for exampl avocados, olive oil, and flax seed oil.
  • Don’t skip meals and get really starving and binge. Eat every 2 – 3 hours and prioritize eating more of the calories early in the day and taper off for a light meal at dinner.
  • Workout, get outside in this beautiful spring weather and go for a jog, go ride a bike, or just walk. Soon you’ll be showing the world your tan lines and if you skip workouts today, you’ll regret it in the summer!
  • Buy a nice new pair of running shoes to inspire you to feel excited to run, and throw out those old smelly shoes. Running shoes have limited miles available, so don’t use the same pair for too long.
  • Set a plan and schedule your workouts. If you have a job, you make sure to schedule that into your day, that will pay your bills. Well, if you schedule exercise, it will keep your heart healthy and help you to enjoy your life longer after you retire for that “job.” You are going to have your job your whole life, you are not going to have your job. Make fitness a priority.
  • Track your progress. If you can, take measurements of your waist and hips with a tape-measure to track your progress, instead of just weighing yourself.
  • Lastly, try to team up with a friend or join a running group, softball team, or bootcamp, like http://www.upyourfit.com/ my class in PB San Diego, CA! Power to the teamwork!

Well, if nothing else I hope this gets you pumped up to be healthier and connecting to your physical body. We are in our heads so much, it’s time to get out and go for it! You have the potential to be so much more than you can even imagine.

Do what you love. Love what you do.

Exercise. Many dread it. Some never do it. But it can save you from disease and illnesses. Still, some avoid it like the plague. As a fitness professional, it’s difficult to imagine hating it, since I live it and breathe it. However, if someone asked me to work in a lab all day dissecting mice I would probably avoid that just as much! We all have activities we detest that we know are good for us, like flossing, eating vegetables and getting in some cardio workouts each week (not in that order).

Have you been feeling that there’s a shortage of fun active hobbies in your life? Here are some options: hiking on a beautiful forest trail, or just walking around a park or a pretty lake, dancing at the club or just dancing at the Zumba class, or maybe you just like dancing around your living room when no one is watching! My point is to find an active hobby, whether it’s a jog along the beach, bowling, biking, stand-up paddle boarding, skiing, surfing, boxing, jumping rope or rock climbing. Humans have invented more forms of moving the body in a dynamic way than any other species on this Earth! We are meant to move, not to sit all day. Yet, we love to sit . . . sit in our cars, sit in a meeting, sit at out computers, sit at the table, sit until we have the highest percentage of obesity in human history!

I found the love of the sport of triathlon to get me to sit a lot less. It was the best motivation for me. It’s possible that discovering a new active hobby could make you healthier, happier and more motivated to get in the best shape of your life! If you try some new activity, let me know how it goes. Remember, as Mahatma Gandhi said “You may never know what results come of your action, but if you do nothing there will be no result.”

How Bad Do You Want It?

Video of How bad do you want it?

Half-heartedly pursuing sports is a fun “hobby” to have as an adult. We don’t REALLY think that we can passionately play sports, like we did when we were kids, unless someone is a professional athlete. We have fun dabbling in sports, and frequently grown-ups get injured. Often injuries occur more because those sports dabblers are de-conditioned, or out of shape. If we adults played hard and trained hard, like we did as kids, we’d be transported to a level of fitness many think is not possible.

2012 is officially here. 2011 flew by and many of last year’s resolutions were never actualized. So how will this year be different? It all comes down to what’s in your heart. How badly do you want to be the best player on the field, on the court or on the road crossing that finish line? How serious are you about sacrificing a little social life or facebook-time, to really up your game in 2012? You are capable of SO much more than you think is possible! People rise up from adversity all the time. So contemplate: what excuses are you making up today why you can’t go lace up those shoes and run out the door? How badly do you want to accomplish something new in 2012? Your body has the most amazing adaptable abilities to climb great mountains, swim oceans, and jump to the highest heights. Don’t let it simply slump into a lazy piece of flesh that types at a computer. I know you have it in you to blow away your mediocre expectations! Go do it.

%d bloggers like this: