Fitness & Wellness

A little attitude makes a big difference if you want to get the best results from your workout. Consider the way you felt the first day at the gym. You were probably a bit intimidated. You gingerly walked through each exercise, sometimes looking like you were trying, but in reality, there was part of you holding back and not giving it your all. As you built your confidence, you became more adept at each exercise, but are you giving it your all? Dig deep into your thoughts and you’ll probably see that the effort you put into the workout is good, but definitely not your all.

What is holding you back?

Lots of things can prevent someone giving less than their best. One of those things is intimidation. The intimidation comes from the concern that if total effort is put forth and the results aren’t as good as expected, you’ve failed. Nothing could be further from the truth. First, results will come and they grow exponentially based on the effort you put into the program. Don’t worry about failure, it’s not an option unless you allow it to become one.

A sassy “can-do” attitude will get you further.

Sure, you have to listen, you have to take instruction on the movements and follow the program outlined, but it doesn’t mean you have to be humble or timid. Digging deep inside yourself and finding the courage to develop the confidence to believe you’re capable of anything you set your mind to doing helps. If you need to make noise while you’re doing each move, give out a good, loud “Hoooha” or “Argh!” You need to do what it takes and never worry about what anyone else thinks….that’s pure attitude.

Ignore negative advice in your everyday world beyond the gym.

Whether it’s learning to eat healthy, working out or just getting self-confidence, there are always people in your close circle of friends and family that won’t be able to handle the change you’re making. They’re either jealous or worried that you’ll start looking and feeling so good that you’ll leave them. Get your attitude on and ignore the toxic people and reassure those you care about that you’re not going anywhere. In fact, reach out and invite them to your new world.

• There are so many different attitudes about what you should do with your life, but the only one that counts is what you want.
• It’s not selfish to spend time getting fit. In fact, quite the contrary. People who are out of shape can’t handle the demands of everyday life and accomplish far less. They often get sick quickly and require others to take care of them.
• Desiring to look good isn’t vain anymore than working hard to get a promotion at work is. When you get fit and look great, it’s an accomplishment you should be proud of.
• A confident attitude can help you in every part of your life, not just in the gym.

Everyone who is concerned about their weight and overall good health knows that to be healthy and fit, you need to eat healthy. Eating healthy is important in weight loss too, but there are healthy foods that can make you fat if you make them the star of your diet and consume too much. While you’ll never get fat no matter how much celery you eat every day, these healthy foods should be consumed with more caution because of their effect on your weight.

Is your granola or trail mix snack packed with nutrients or calories.

A healthy snack is important and two of the easiest snacks to carry and munch on in the afternoon are granola and trail mix. The fruit and nuts of the trail mix provide nutrition and energy to help you make it through until supper time, curbing your appetite in the process. The problem occurs with ingredients and portion size. Many of the commercially made mixes contain honey to make it more palatable, dried fruit and even chocolate. The serving size is about four tablespoons or a quarter cup. If you stick to one serving and check the ingredients, it’s not a problem. Most people don’t and wonder why this healthy snack is making them fat.

Are protein bars your nemesis or friend?

Again, manufacturers have taken a good thing and run with it to the far end of the field. Most protein bars are loaded with sugar or they would otherwise taste…well…healthy. In this case, it’s not a good adjective. Before you grab a box off the shelf as your go to snack, read the label. Does it provide as many nutrients as it should for the amount of calories you’re consuming or is it just a glorified candy bar? In many cases, a piece of fresh fruit would be lower in calories, be more filling and have more nutrition.

That healthy avocado should be eaten in moderation.

The avocado has come into its own in the world of healthy eating. It’s packed with healthy fats that keep your heart in better shape by lowering cholesterol levels. It can improve your skin, reduce the risk of cancer and help prevent diabetes. So, what’s not to love about this amazing superfood? It’s high in fat. Even though it’s loaded with healthy vitamins and minerals, it’s also loaded with fat. No matter how healthy the fat is, it’s still loaded with calories and when weight loss is important, lowering caloric intake is the goal. You can eat them, but sparingly.

– Dried fruit provides nutrients packaged in a smaller wrap than its fresh counterpart and that’s the problem. While it’s healthy, it’s less filling than fresh fruit and easy to eat more calories than you should. It’s also loaded with sugar that can play havoc with blood sugar levels.

– If you’re going gluten free because you think it’s healthier, not because of celiac disease, be aware that many gluten free products are calorie dense and more fattening than the gluten containing products they replace.

– Yogurt is good for you and a great addition to a diet, unless it’s flavored yogurt. The manufacturer sweetens the taste with sugar and fruit. You can create a healthier version by adding your own fresh fruit to plain yogurt.

– Tofu may be a healthy alternative, but it can also add pounds if it’s fried. It’s a sponge for the oil and soaks up calories to pass on to you.

If you finally decided to get up off the couch and start a new workout routine, you need to start with one important question. How is my health? While you need exercise to maintain good health, overdoing it if you have a health condition already can be disastrous. Get a check-up first to determine if you need to approach any areas with caution. High blood pressure, diabetes, joint problems and risk factors for stroke or heart disease need to be considered when creating a plan. I want to know about your special needs and adjust for them, but if you don’t know, you can’t tell me. Check with your health care specialist first.

Is this the best workout for me?

You may have read about the workout all the celebrities do or the latest craze at the gyms and decided to try it. Because something is popular, it doesn’t mean it’s the best for you. One of my clients is almost 70 and while she needs a lot of work on cardiovascular exercises, she’s stronger than women in their 40s and far more flexible than most women in their 20s. Her workout is not what normal women her age require. Everyone is different and that’s why personal trainers take the time to assess each person individually.

Am I overdoing or slacking off when I do this routine?

That question is one of the reasons many people choose to work with a personal trainer. Judging your own fitness level can be difficult. Some people push well beyond their ability and make two potential mistakes. They either are too sore to continue the routine for a week or two or injure themselves because their form suffers when trying to do more than their body can handle. On the other end of the spectrum are the people who pamper themselves and quit just before the exercise is most effective. Again, this is why a personal trainer is important and can help provide the guidance necessary to get the results you desire.

Is this routine going to be the best to help me achieve my goals?

If your goal is to shed weight, but you don’t have any strength building exercises, it will help you reach your goal, but not as much as if you included strength building. Anyone who needs to improve endurance, still needs some flexibility, strength and balance exercises, but not as their primary focus. As a trainer, I want to know your goals first, before I create your program. It’s part of the process to achieve the best workout for your needs.

– Am I going to have time to do this type of workout? If you’re planning a two hour a day regimen and only have a half hour a day, you won’t achieve your goals. Tone it down and get realistic.

– Does my schedule accommodate this workout routine. This is different from having time to do the routine. If you choose a gym that only is open while you’re at work, you’ve eliminated five possibly six days when you can exercise.

– Am I motivated to stick with the program? If you’re exercising on your own and decide running is the way to get fit, but you hate running, you’ll fail. Switch to something you like, such as biking.

– Can my budget afford it? I do believe that exercise is so important, but not if it jeopardizes putting food on the table or paying a mortgage. That’s why I have so many different types of classes and even some free ones. There’s even one that’s slightly more than $2 a day. Reduce your stress and keep fitness workouts affordable.