Progress Not Perfection

Welcome to afitnewyou!  Today I would like to talk to you about putting the focus of your fitness goals into attaining progress, and not perfection.  Although I find it essential to perform exercises with the proper technique, and have preached that you should try to live your life as best as possible, I want to be clear that we are not perfect, and we should set realistic goals, not unattainable ones.  I have seen people get discouraged with their exercise and diet routines because they didn’t achieve perfect results.  And even worse, I have also seen people discouraged to even start an exercise routine because they felt they wouldn’t be able to follow it perfectly.  Both of these are unfortunate and unhealthy attitudes to have.  However, if you strive for progress and not perfection, you will meet your goals in due time, and live a much healthier lifestyle along the way.

Carolina is a client of mine that has had a number of typical fitness goals.  She wanted to lose weight by lowering her body fat percentage. Furthermore, after she received poor blood work results, she wanted to reduce her cholesterol and blood pressure.  Seeking advice we made some changes to her diet and set up an exercise program for her.  Over the first couple of weeks, she saw a significant drop in her body weight losing more than a few pounds each week.  She was thrilled with the results!  However, on the third week, she had only lost 1 pound.  Amusingly to me, she was discouraged with such a small loss.  I had to reassure her that she was working really hard, and the results were all going in the right direction!  Losing a pound was much better than gaining a pound.  And, more importantly, since incorporating the changes, she had dropped several total pounds.  All along the process she was seeing progress.  It would be unrealistic, and near impossible, for her to lose all of the weight she wanted in such a short time frame.  She needed to be reminded that she was seeing progress each week.

Kevin is a coworker of mine that would from time to time ask me fitness advice.  Although he was constantly looking to start an exercise routine he always had a list of excuses of why it wasn’t the perfect time to start.  He would make statements such as “after this gets done” or “as soon as this happens.”  With this attitude he never started a program because he felt he wouldn’t find the time to go as many days a week that would be considered ideal.  So, on the other hand, he wouldn’t start at all…and that left him doing absolutely nothing!  I have said many times that the best exercise is the one you will actually do; and it is better to do something rather than nothing.  Heck, I have even proposed the one minute workout!  It’s ok to take baby steps with an exercise routine…just make your initial goal to get to the gym; then progress by getting to the gym at a regular time, and then to a regular number of times a week.  You don’t have to shoot for perfection from the onset.  It is better to start somewhere, anywhere, and progress from there.  Steps in the right direction will eventually get you to your goal.  Similar motivational clichés are endless, for example, a journey starts with a single step.  Take that and apply it to your fitness routine!

Whether starting a diet, or a new exercise routine, it is better to strive for progress rather than perfection.  Some of even the most hard core athletes and trainers will never find perfection…it is practically unobtainable.  But progress can happen routinely, frequently, if you start small and aim to get better and better.  The fear of never attaining perfection should never hold you back.  Progression on the other hand should propel you forward!  Little steps along the way will get you to your end point.  As long as you are moving in the right direction you will achieve a fit new you!

One Day Challenge

Welcome to afitnewyou!  This week I would like to challenge you to reach your highest fitness potential by asserting some accountability into your life.  It is too often that we only do something, or not do something, when there is a consequence or accountability looming over us.  Think back to your school days…did you write term papers for the fun of it, or were they done begrudgingly because they were assigned and you wanted to pass the class?  How often do you “take the garbage out” simply because you want to?  It is usually done because you have to.  And the same can be true for things that we should be doing in order to maintain our health.  Think about the amount of time, effort and energy that you put into brushing and flossing your teeth, and rinsing your mouth out right before you go to the dentist;  is it the same that you do at least twice a day every day?  Chances are, you aren’t doing everything that you could, would, should do to maintain your health because of a lack of accountability.  Let me give you a quick and easy daily challenge to introduce some of this motivating accountability to get you going.

Here is how to start the challenge.  At the beginning of the day, on a small piece of paper, write down at least one thing you could/would/should do today that will lead you to reach a fitter you.  Don’t make it anything impossible or unreasonable, but don’t make it something that you already do.  A good goal is one that is both attainable and a step ahead from where you are currently at.  Then, put that piece of paper somewhere that you can return to at the end of the day.  For example, grab a magnet and put it up on the refrigerator.  Or, simply leave it by your nightstand.  And then go about your day.  At the end of the day, go back to that piece of paper and see if you met your goal.  If you did, congratulations!  Ask yourself, would you have done that activity if you didn’t write that goal earlier in the day?  If so, maybe it wasn’t a step ahead.  If it was something new, was it because you now knew you were coming home to that piece of paper?  It is funny how a little bit of accountability can be motivating.  And, if you didn’t meet your goal, if it was a realistic one, did you now feel a little bit of guilt not doing it having written it out earlier in “black and white”?

Often having things “down in writing” gives us a sense of responsibility to maintain or achieve what is there on paper.  This responsibility is the accountability that causes us to do things that we normally might not do out of a sense of “have to” or guilt.  It is fantastic if you’re already a self-motivated person.  But most people are not.  Most everybody needs some sort of carrot dangled in front of us.  And it is part of the human condition to have guilt or accountability to be motivational.  So use it!  Anything, especially feeling accountable, that motivates you to do something healthier if a good thing.

It might be pretty difficult to create a situation where there is a significant consequence for not achieving a fitness goal.  And that is fine.  But becoming accountable for you health, by being accountable for your actions should motivate you to be the fittest that you can be.  Either being motivated by the desire to achieve you have written down, or the fear of the guilt you may feel by not meeting that goal is due to the accountability you have to meet that goal.  Take this one day challenge.  See if you meet your goal.  At the end of the day, assessing why or why not that goal was met will give you a sense of accountability.  Being accountable for your health is the responsible way to achieve a fit new you!

Fitness is a Lifestyle

Welcome to afitnewyou!  Today I would like to offer you some suggestions on how to maintain a healthy lifestyle throughout the year.  By incorporating exercise into your everyday life you will embark not just on an exercise routine, but on living a healthy lifestyle.  Even the most avid exercise buffs will spend only a small portion of their time in a gym.  It is more important to find ways to exercise in our everyday lives in order to maintain our health and fitness.

In the gym, I choose exercises for my clients that are considered functional.    Most people I train aren’t professional athletes or body builders; they’re average Joes and Janes looking for a better quality of life.  And although what I have them do in the gym is functional, like those hardcore fitness buffs, I see them only for a small portion of their week.  So here are some ways to maintain a fit lifestyle on your own time.

Movement is the key to maintaining your health.  Movement is essential for most exercise, as well as the key to alleviating pain from conditions such as arthritis.  So, find the time to move.  If you’re sitting on the couch watching television, use the commercial breaks to exercise or stretch.  Most commercials are 30 seconds in length.  This coincidentally and conveniently is often the exercise duration time used in H.I.I.T. exercises.  When a commercial comes on, hop off the couch and do as many squats as you can until that commercial is over.  When the next one comes on, do crunches, push ups, stationary lunges or any other exercise for that time.  Heck, you can even hold a stretch for the 30 seconds to increase your flexibility.  Then, when your show comes on, sit back down and rest.  It’s not as good as going out for a 30 minute run, but it’s much better than sitting like a bump on the log.

If youre in a building that has more than one floor, find the stairs.  Skip the elevator and escalators.  Even if you work on the 50^th floor of a high rise, get off on the 49^th or 48^th floor on your way up and climb the stairs for those remaining floors.  And anytime you use the stairs, see if you can double-step, skipping steps as you go up, to make it a little more intense.

Going shopping?  Find a spot in the parking lot further away than you normally would.  Not only will your car be safer from dings and dents, but youll be able to get a few more steps into and out of the store.  Plus, when you come out with your packages, you can either hold the bags in a static curled position, or do some arm curls with them as you return to your car.

And you can even find some seasonal “exercises”.  In the fall, rake the leaves instead of using the leaf blower.  Raking leaves is a great cardiovascular activity and exercise for your upper body and core muscles as well.  In the winter, shovel snow.  Just make sure to use good form by bending your knees, and not trying to lift too much snow at once.  In the spring, after some rain, put some boots on and go for a walk, making sure to jump in some puddles along the way.  Not only will the hopping but some healthy stress on your lower joints, but it will put a healthy smile on your face.  In the summer, use a push mower to mow the lawn.  Pacing pack and forth in the yard will allow the miles to accumulate quickly, especially in the fresh air.

Being fit and healthy should be a lifestyle.  You don’t have to do a killer workout every waking hour.  But, the more regular you can make physical activity, the healthier and fitter you will become.  Once you incorporate the small activities into your daily routines, they will become easier and easier to maintain.  Living a healthy lifestyle 365 days a year is the best way to be a fit new you!

Save the Date

Welcome to afitnewyou!  Today I would like you to save the date.  Out of the 365 days of the year on our calendar, there are many that we either plan for and/or remember with joy.  Whether you have received a “save the date” in the mail for an upcoming wedding, or you know a particular event or holiday is on the way, you have time to plan for that date so that you are ready for it.  Other dates are ones that we fondly remember, such as birthdays, anniversaries and life accomplishments.  The date I want you to save is the one that you are going to take responsibility for your health and fitness and make a major change towards improving it.  So first, you need to set the date. 

Maryanne is one of those people who have gotten wiser as she has gotten older, and is in better shape in her 40’s than she was when she was in her 20’s.  She is in better shape now because as she has matured, became a mom, and is now responsible for not only her life but also those of her family’s, she has learned the importance of exercise and eating well.  I was recently at a child’s birthday party with her and when she was offered soda she declined and said she hadn’t had soda for the last 15 years.  She told those who were impressed and part of the conversation that she had given it up after her dad was diagnosed with diabetes.  She remembered the exact moment she had given it up.  While it isn’t exactly a date she has marked on the calendar and celebrates with a party, it is one worth being proud of in my opinion.  And fortunately, she made the healthy change on that date without her herself having to suffer an illness or tragedy.  Sometimes people can remember the date they gave up an unhealthy habit such as smoking or drinking after suffering a loss.

No one should wait until after suffering a loss or at the expense of an illness to make a positive change.  Nor should people wait until January 1^st to make a healthy resolution.  While there are many dates on a calendar worth celebrating, there are many more open dates; waiting for you to mark the day down so you can remember that day as one you took charge of your health.  The cliché says that “there is no better time than the present” and this is especially true for making positive changes to your lifestyle. 

Make the change now, but with a few important considerations.  First, pick a date in the near future that will have some significance to you.  This will help you hold intrinsic value on the date, and will help you stick to that as your start date.  Second, pick a date that offers you little to no excuse to back out of starting your healthy habit.  For example, if you will need the finances to join a gym and/or shop for healthier food choices, pick a date following a pay day.  Or, if you know you will need the support of someone else, make sure to pick a date that they will be available as well.  Lastly, pick a date with the best timing.  Starting today or tomorrow sounds great as it is as soon as possible.  But you might not have everything lined up for you to succeed.  Even athletes need some time to train for an event.  However, don’t pick a date too far in the future as the longer you wait, the more chance you will either forget about your plan, or some road block pops up.

There are 365 days on the calendar, pick one to be your starting point to make the changes you need to live a healthier lifestyle.  There are so many things and days to celebrate each year; why not make one of them the day you took control over your health.  It is a great way to celebrate the time you started to build a fit new you!