Self Talk: The Real Motivator

A huge part of motivation is what we tell ourselves, or self talk. Having positive self talk is key to success when it comes to fitness goals. According to expert neurologist we average 70,000 thoughts a day. These thoughts include both conscious and unconscious.  Conscious thoughts are dictated by our surroundings and environment, along with past experiences. Our views, outlook on life and perception of ourselves is determined by our different upbringings and life experiences. these experiences will dictate whether you have positive or negative self talk. 

What is self talk?

Self-talk is the act of talking to yourself either outloud or mentally. The messages you tell yourself will encourage and motivate you, or they will limit you if they are negative. It’s important to recognize your inner voice so you can identify when you’re having positive or negative self talk.

Here is negative self talk that you want to avoid

  • Mind reading: assuming we understand what other people are thinking without any real evidence.
  • Overgeneralization: the habit of telling ourselves that a negative event is bound to continue happening in the future.
  •  Magnification: when we take our own errors or flaws and exaggerate them.
  • Minimization: the mirror image of magnification, being dismissive of our strengths and positive qualities.
  • Emotional reasoning:  the habit of making decisions based on how we feel rather than what we value.
  • Personalization: assuming excessive amounts of responsibility, especially for things that are mostly or entirely outside our control.
  • Fortune Telling: the mental habit of predicting what will happen based on little or no real evidence.
  • Should Statements: are a kind of self-talk we use to try and motivate ourselves by always telling ourselves what we should and should not do.


In order to combat negative self talk use these positive self talk strategies

  1.      Have a purpose higher than yourself
  2.      Cut negative people out of your life
  3.      Be grateful
  4.      Don’t compare yourself to others
  5.      Use positivity with others
  6.      Believe in your success
  7.      Don’t fear failure
  8.      Replace negative thoughts with positive one
  9.      Positive affirmation
  10.   Don’t dwell in the past
  11.   Visualize your success
  12.   Limit your intake of news and media
  13.   Help others
  14.   Be physically active
  15.   Dream and set goals

When and how to be effective at self talk?

In order to be effective at self talk you must make it a habit. To start, Every morning think of something that you are a grateful for and give thanks. Then give yourself positive affirmation such as:

  •      I am determined and successful
  •      I am confident
  •      I am strong
  •      My life has meaning and purpose
  •      I am in control of my choices
  •      I am not afraid to fail because it will help me grow

How is self talk is critical to building confidence?

Do you feel shy in front of a big audience? Do you have little belief in your talents and skills? Positive self-talk can Positive self-talk can make you feel more confident in these situations Negative self-talk will hinder you from performing at your fullest by allowing doubt to come into your thoughts. With positive self-talk, you can put your doubts aside and focus on accomplishing your feat successfully. Confidence and success go hand in hand. Those who are successful at what they do, truly believe in themselves and their abilities.  Confidence is so important to success that many psychologists believe that it is one of the primary prerequisites to personal and professional success. Be confident in everything you do by lifting yourself up with positive self talk.

The Truth About Core Training

The Truth About Core Training

What if we told you everything you know about core exercises is wrong?  Straining your neck and back doing hundreds of sit-ups, trying to get a “shredded six-pack,” is a complete waste of your time. Sure, you may feel “the burn” in your abs for two to three days after your workout, but that won’t compare to the burn you will feel in your back five years later from bad posture, due to those high repetition ab routines you used to do.

It is time we challenge the status quo when it comes to fitness and performance. I challenge you to be inquisitive and question the fitness content you consume in magazines, articles, blogs, social media, personal trainers, and performance coaches.

There are a lot of great well-educated fitness professionals out there, but the reality is, the fitness, strength, and conditioning industries are becoming over-saturated. A simple test must be taken in order to receive a personal training certification, but should that be enough to be considered a professional?

Technology and the advancement of social media have made it easier for people to share their thoughts, experiences, and opinions with a wider audience. This can be great in some cases, however, when individuals are given misinformation on effective exercise prescription, it can have a snowball effect on your health and wellness. This could potentially lead to muscle imbalance, joint pain, dysfunctions, and ultimately chronic injury or illness.

After reading this, you will have a clear understanding of what your “core” actually is and its purpose. You will also have information on effects your core strength has on your everyday life and insight on why you should change the way you train your core. You will also be given our top five functional core exercises.

 

What Exactly is Your “Core”?

Your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body. Your core is comprised of the following muscle groups:

Pelvic floor muscles, Tansversus abdominis, Multifidus, Internal and external obliques, Rectus abdominis, Erector spinae (sacrospinalis), Erector spinae (sacrospinalis), Longissimus thoracis, Diaphragm, Latissimus dorsi, Gluteus maximus, Trapezius, Gluteus medius, Psoas major, and Serratus anterior.

 

 

Train your core the right way to prevent bad posture and other dysfunctions. The true purpose of your core is to stabilize your joints, which prevents unwanted movement and transfer of energy forces from your extremities.

Your core most often acts as a stabilizer and force transfer center rather than a primary mover. We often isolate our core with exercises like crunches or back extensions versus functional movements like deadlifts, overhead squats, and pushups, among many other functional exercises.

By training your core the right way, you can optimize the major function of your core. You will also enhance movement efficiency, strength in your muscles, and joints. Strengthening your core will help your tendons to prevent injury and future pain, which will aid long-term health.

 

How Strengthening Your Core Will Impact Your…

Everyday Life

A strong core enhances balance, stability, and energy transfer. Thus, it can help prevent injuries during day-to-day activities and sports injuries. Core strength directly correlates to exercise and sport activities like walking, jogging, sprinting, throwing, squatting, jumping, and swinging motions. The stronger your core is, the more efficient you will be at these activities. Through strengthening your core, you will see an increase in your performance as well as minimize your risk for injuries.  

Everyday Activities

Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still. These are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living bathing or dressing, for example call on your core.

Work Place

Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks like sitting at your desk for hours engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks to stand and go for a walk.

Sports and Other Activities

Sports comprise of a series of explosive complex movements that require a lot of core strength and satiability. Think of sports like golfing, tennis, baseball, and softball. The rotational nature of these sports causes the spine to twist and coil up just to be rapidly released in the opposite direction. Without good foundational core strength, these movements can cause serious harm to your body.

Other sports like basketball, football, hockey, lacrosse, and soccer require speed, agility, coordination, strength, and balance. All this qualities are built on and enhanced by having a solid core. Even recreational sports like running, swimming, kayaking, rowing, skiing, and snowboarding heavily rely on your core.  So, it is important to consider training your core when participating in these hobbies we love.

Good Posture

Good posture decreases wear and tear on your spine and allows you to breathe deeply. Good posture also allows you to perform everyday task easily and more efficiently saving you time and energy.

Weak, tight, or unbalanced core muscles can undermine you in any of these realms. And while it’s important to build a strong core, it’s unwise to aim all your efforts at developing rippling abs.

Overtraining abdominal muscles while snubbing muscles of the back and hip can set you up for injuries and cut athletic prowess. If washboard abs are your holy grail, it’s essential to trim body fat through diet and aerobic exercise and build strong abdominal muscles through frequent core exercise sessions.

Why You Should Change the Way You Train Your Core

When you think of a core exercise, what is the first thing that comes to mind? Sit ups or crunches, right?  These exercises are very popular because they give you that burning tightening feeling in your abdominal which is the problem area for a lot of us.

Lets dig deeper. The abdominal muscles play a key role in protecting the inner organs. They also assist in respiration breathing and work together with back muscles to stabilize the spine for good posture.

When performing a sit up or crunch you’re engaging your rectus abdominus (abs). But, you are also using other muscles groups that assist in hip flexion sush as the iliopsoas, tensor fasciae latae, rectus femoris, and Sartorius.

 

The Problem

Over exerting your hip flexors during a sit up or crunch is a common error due to lack of engagement of your abs. Overtime you will develop a shortened tight, hip flexors which pulls your torso forward when standing. This puts excessive strain on your lower back. Individuals, who sit for long periods of time daily, are also at risk of developing tight hip flexors.

According to the American Medical Association we sit on average 7.7 hours a day! The long-term effect this has is, bad posture, movement dysfunction, pain, chronic injuries, and high medical bills from physical therapist and doctor visits.

When performing a sit up or crunch you’re engaging your rectus abdominus (abs). But, you are also using other muscles groups that assist in hip flexion sush as the iliopsoas, tensor fasciae latae, rectus femoris, and Sartorius.

 

Top Five Core Exercises

Choosing the right core exercise can be overwhelming. To simplify, we have provided you with 5 functional exercises to strengthen your core to improve your performance and long-term health.

3-Way Plank: Pron Plank

  1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
  2. Keep shoulder, hip, knee, and ankle in alignment.
  3. Squeeze your abdominals and glutes to engage your core
  4. Hold for 20 to 30 seconds and increase by 5 to 10 seconds each workout

3-Way Plank: Side plank

  1. Start by lying on your side with your elbow under your shoulder.
  2. Keep shoulder, hip, knee, and ankle in alignment.
  3. Squeeze abdominals and glutes to engage your core
  4. Repeat on other side and hold for 15 to 20 seconds and increase by 5 to 10 seconds each workout.

Medicine Ball Dead Bug

  1. Begin lying on your back with one hand extended above you toward the ceiling and the other pinning the medicine ball against your opposite knee.
  2. Bring your feet, knees, and hips up to 90 degrees.
  3. Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
  4. Initiate the exercise by extending your free leg and arm, straightening the knee and hip to bring the leg and arm just above the ground.
  5. Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
  6. Fully Stay tight and return the working leg and arm to the starting position.
  7. Repeat on the opposite side.

Alternating Glute March

  1. Start by lying on your back with your hands at your side.
  2. Bend knees to approximately 90 degrees with feet flat on the floor.
  3. Initiate the movement by driving your heels in to the ground and fully extending your hips in the air by squeezing your glutes.
  4. Pause briefly at the top then lower hips back down to the ground and repeat.

Superman

  1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
  2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
  3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
  4. Repeat for the recommended amount of repetitions prescribed in your program.

Half Kneeling Wood Chop

  1. 1. Attach a rope or pulley handles to the high cable pulley
  2. Begin in a half kneeling position with your side to the machine, your inside knee down, and outside foot on the floor with your leg at 90 degrees
  3. Holding the rope handle with your inside hand palm up and your outside hand palm down. In one fluid motion turn hips and shoulders away from the machine, pull the handle down towards apposite hip while keeping arms relatively straight.
  4. Rotate shoulders away from the machine and then towards it with each repetition. Prevent unwanted movement other than the rotation of the shoulders and bring arms down towards hip.
  5. At the end of each repetition, your chest should be up, your shoulder blades should be back, and your stomach should be tight.

Congratulations on taking the first step to learn how to train your core properly to enhance your performance and long term quality of life.  I challenge you to put this information into action and implement these exercises into your daily workout routine to strengthen your core the right way! We assure you with time and constant effort you will see and feel a difference in your core strength.

I would love to help you further develop your core strength with online personal training. Get handcraft personalized exercise programs tailored to your needs so you can accomplish your goals faster! If this sounds like a good fit for you lets connect so I can learn more about your personal goals to set you up for success! There is no better time than now, get started today!

 

 

 

Mobility vs. Flexibility: Which is Better?

Mobility vs. Flexibility: Which is Better?

Mobility is not synonymous with flexibility. People use the terms flexibility and mobility interchangeable, but recently fitness professionals have made a push to separate the two concepts.

Most people know that stretching is good for you for multiple reasons, this is usually based on how they feel after stretching. The reason why you may stretch is to relieve stiffness or tightness. What most people don’t understand is there are multiple factors that may contribute to tightness. There are also many ways to address tightness. Generally enhancing your mobility and or flexibility will help you move properly without restriction or pain. Your probably wondering, whats the difference between mobility and flexibility? These two terms seem to be used interchangeably, yet actually have different meanings. Let’s distinguish the difference between the two.

What is Mobility?

Mobility is our ability to take our body through a range of motion, before being restricted, with control. Mobility is having strength within your flexibility.

Mobility is needed to perform everyday activities and it’s especially important when working out or participating in sports. Our ability to move without restriction or pain means that we can comfortably perform daily activities and strength train. If your body isn’t moving through its natural movement patterns, you’re at risk of injury. If you think about your shoulder joint, which is shaped like a ball-and-socket, it’s designed to move in all directions. If your shoulder can move like it should, the joint is healthy and mobile. If you have restricted movement in one direction or another, like you can’t raise your arm next to your ear, then you a lack shoulder mobility. This increase your risk of pain and injury, especially when loaded.

What is Flexibility?

Flexibility refers to soft tissues (muscles and tendons) ability to temporality elongate. Our connective tissues are like finger traps; the amount of material doesn’t actually change, you can’t lengthen it, but you can contract it. Flexibility is passive. It’s your ability to move connective tissue with the help of a another person or tool, while their muscles passively allow the movement to happen. Flexibility means the soft tissues are stretchy and elastic.

Think of a rubber band. If you pull both ends, and it stretches like any good rubber band should, it’s flexible. If it doesn’t stretch, it’s inflexible. It’s the same thing with muscles, which actually have elastic components designed to help the muscle stretch.

Flexibility is important because when your body is restricted by inflexibility and you can’t move through your natural range of motion, pain can occur. Lack of flexibility can make all activities more difficult.

What’s the Difference?

The biggest difference between mobility and flexibility is that in order to move a joint through its range of motion with control (mobility), you need strength.Which is why mobility is a better indication of how well and efficiently we move. Flexibility is one part of mobility. But strength, coordination, and body awareness are also elements of mobility. Flexibility is a component of mobility, extreme flexibility usually isn’t necessary to perform most exercises or activities. That means that mobility can be limited by flexibility, but super-flexibility is not necessary for most people or strength athletes.

Someone with great mobility may be able to squat below parallel while maintaining joint integrity and posture with no restrictions of range of motion. A flexible person may be able to break parallel, but they lack the ability to maintain joint integrity and posture because they may not have the strength, core strength, balance, or coordination to perform the same motion.  Someone with poor mobility may be able to complete a partial rep with decent posture but does not have the range of motion necessary to break parallel. There are a number of possible muscle imbalances that can cause lack of mobility and flexibility,  but these problems can be fixed with a combination of soft-tissue work (foam rolling/massage), stretch, and strengthen.

Both mobility and flexibility are important. You need your muscles to have the strength to support your movements, and elasticity which allows you to move without restriction. Luckily, you can work on improving flexibility and mobility.

Here’s why you should be doing flexibility and mobility exercises.

  1. Eliminate joint pain or injury
  2. Perform movements with great range of motion
  3. Increase muscle recruitment
  4. Burn more calories
  5. Move with freedom
  6. Perform wider range of movements
  7. Prolong quality of life
  8. Increase strength
  9. Increase stability
  10. Increase speed/power
  11. Enhanced joint health

How to Increase Your Mobility and Flexibility?

To enhance your flexibility and mobility, start with areas that you are really tight or areas affected by bad posture. This may include the neck, mid/low back, hip flexors, glutes, hamstrings, and calf muscles.

3 methods to increase mobility: 

  1. Foam Rolling: foam rolling is essentially a self-massage technique to help you release trigger points or “knots” in your muscles.
  2. Mobility Drills: These are exercises that are specifically geared towards training your range of motion around joints.
  3. Stretch: This isn’t always necessary, especially if you’re a naturally bendy person stretching can make your joints more vulnerable to injury than if you just left it out. But if you’ve always been fairly stiff, and it’s stopping you from performing exercises correctly, you may benefit from a few short stretches as part of your warm up, and longer stretches for after your workout.

Now that you know everything you need to know about mobility vs flexibility, here is a short routine that you can do daily to enhance your flexibility and mobility for better workouts, enhanced performance, and overall health/quality of life.

 

Periodization: The Key to an Effective Workout Program

Periodization: The Key to an Effective Workout Program

Have you ever experienced stagnation or boredom with your workout routine? Have you hit a plateau where no matter what you do, you just feel like you’re not making progress? Have you experienced long term exhaustion physically, mentally, or even sickness? These are all symptoms of a manotineous workout program  that is not well planned or a program that you have stuck to for too long. With strategic periodization, you can avoid training plateaus and overtraining. Here’s how to break free and take your training and your results to the next level.

What is periodization?

Strength and conditioning programs cause an alarm phase that provokes our bodies to respond to external stimulus (strength training or cardiovascular training). Our bodies responds by adapting the stimulus so the next time it encounters the same stressor, we will be able to better deal with the stress. This is referred to as general adaptation syndrome (GAS). Homeostasis is our bodies baseline or equilibrium, so anytime we encounter a stress whether physical or psychological we experience a physiological adaptation. This is why it is important to constantly adjust variables of stress (workout routine) through periodization.

To promote long term training and performance improvements, a good training program should include preplanned, systematic variations in training specificity, intensity, volume, and load organized in periods or cycles within the overall program. This allows you to optimize adaptations made from training either from strength training or cardiovascular training.

Periodization for Strength

So, you have to disrupt homeostasis with a progressive overload to cause the body to adapt.  Here are three key training parameters that will drive gains in strength and muscle. 

  1. Mechanical tension: external forces put on the muscles by the weights, resulting in muscle contraction. Lifting a heavy load in big compound exercises (squats, chins, rows, bench presses etc.).
  2. Metabolic stress: the accumulation of metabolic byproducts, referred to as metabolites (e.g., lactate, hydrogen ions, and inorganic phosphate) during and following resistance exercise, which indirectly mediate cell and muscle swelling. Using higher rep sets with shorter rest periods and intensification techniques such as, drop sets, supersets, rest pause and occlusion training.
  3. Muscle damage: referring to micro tears accrued from deliberately lifting weights, usually accompanied by DOMS. Exercises which place a big stretch on the muscle like Romanian Deadlifts, are great at achieving this. Eccentric overload training is also excellent. So, using a weight heavier than you can lift and just doing the lowering phase (you will need a spotter for this). 

Periodization for Cardio

You should also periodize your cardiovascular training for the same reasons—to further challenge your body while still allowing for adequate recovery time.

If, for example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.

What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.

Training Variables to Consider

Here are 5 key variables to consider that will impact your workouts. Now that you know the importance of altering your training program, here is how periodization manipulates these variables. A change in your program doesn’t necessarily mean you have to change all of the exercises, sets, reps, and weight periodically. In some instances, that may be the case, but a change in your program can be as subtle as increasing or decreasing the volume. Or maybe you increase the weight in your strength training routine. Maybe, you increase the weight and decrease the volume respectively. There are many ways that you can alter a program, the most important thing is that your program is adjusted periodically with the end goal in mind so that you get results.

Here are 5 key training variables:

Volume: The number of repetitions per set, or the number of sets of each exercise 

Load: The amount of resistance used and cumulative effective of stress from your workout physically and psychologically.

Frequency:  How many days a week you train a muscle group, movement pattern, or energy system.

Intensity: Rest period between sets or bouts,  exercise type, order of the exercises, types of exercises, weight used for the exercise, and speed at which you complete each exercise.

Specificity: exercise selection that is specific or non specific to your goals

How Frequently should you switch up workouts?

Macrocycle: Traditional periodization models divide the overall program into specific time periods. The largest division is a macrocycle, typically (6-12 months)

Mesocycle: Within macrocycle are two or more mesocycles, each lasting several weeks to several months. The number depends on goal and peak time periods. (2 weeks – 6 months)

Microcycle: Each mesocycle is divided into two or more microcycles that are typically one week long but could last for up to four weeks, depending on the program. This short cycle focuses on daily and weekly training variations. (1-4 weeks)

With this in mind. It is recommended that you adjust your training program at least every 4 weeks to avoid plateaus and negative effects of overtraining.

Types of Periodization

Here are 3 types of periodization methods.

Linear: Most frequently used. Best for beginners. training plan that gradually increases volume, intensity, and work by mesocycles in an annual plan. Progressive overload is a major key to success here.

Non-Liner/Undulated: Relies on constant change in stimuli throughout training cycles. As opposed to a linear periodization that focuses on gradual increase of one variable, this style manipulates multiple variables like exercises, volume, intensity, and training adaptation on a frequent basis. The time frame for these manipulations can be daily, weekly, or even bi-weekly. Non-linear periodization is more advanced than linear and incorporates multiple types of stimuli into a training program.

Block Periodization: Block periodization is arguably the “newest” periodization style. The concept of block periodization focuses on breaking down specific training periods into 2-4 week periods. Each block encompasses three different stages: accumulation (50-75% intensity), transmutation (75-90% intensity), and realization (90%> intensity). The goal behind these smaller, specific blocks is to allow an athlete to stay at their peak level longer.

Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals

As you incorporate periodization into your fitness program, keep in mind your body will need adequate rest as well. It’s important to track your workouts and record sets, reps along with the amount of resistance you used. This long-term plan will allow you to stay focused on different goals throughout the year and will support continued and measurable progress.

 

Surviving Fall Festivities: Healthy Style

Surviving Fall Festivities: Healthy Style 

‘Tis the season of wine, cider beer, caramel with apples, and pumpkin spice flavored everything.  So, how do you stay on track with your fitness goals when it’s this wonderful time of the year?

First, a lot of us may be thinking “why worry so much about what I eat this time of the year, it’s going to be winter and I won’t be showing as much skin.”  Here’s the deal—fitness and health are all about a lifestyle.  Summer bodies are made year-round.  You can’t expect to put in a few months of work before Spring Break and get lasting results.  So, with that in mind, here’s a few ways to stay on track this Fall season.

  1. Find Alternatives.  If you enjoy pumpkin flavored everything, invest in some sugar free Pumpkin Spice syrup and go crazy: coffee, protein shakes, etc.  Here’s a Pumpkin Caramel flavor from Amazon: Click Here to Shop.  Do you have a sweet tooth? Instead of candy, go for fruit instead.  Instead of a cookie, check out our German Chocolate Cake Power Ball Recipe (listed below).  These are super easy to grab and go!
  2. Don’t go to Parties Hungry:  This is a good rule to follow in general, no matter the season.

 

German Chocolate Cake Power Balls

Ingredients

2 cups old-fashioned rolled oats

5 Scoops 1st Phorm Level-1 Protein, German Chocolate Cake Flavor (get Here)

1 cup extra-crunchy peanut butter (or smooth, your choice)

1/2 cup raw honey

1/2 cup mini chocolate chips

1/2 cup sunflower seeds

2 tablespoons flax seed

Water

Directions

  1. In a food processor, pulse the oats, Level-1 Protein, peanut butter, honey, chocolate chips, sunflower seeds and flax seeds until fully combined. Add water as needed to ensure Protein is mixed/power balls are the right consistency.  Cover and refrigerate for 30 minutes.
  2. Line a baking sheet with waxed paper. Form balls from the mixture (about 1 1/2 tablespoons each) and place them on the baking sheet. Refrigerate for 30 minutes before serving.

 

3 Tips to Be Consistent with Your Workout Routine

3 Tips to Be Consistent with Your Workout Routine

Studies have shown that at least 50% of the people who start a fitness program do not make it through the first three months, many more will discontinue the program before the end of twelve months. A large number of people never exercise, or have ever joined an exercise program, despite the fact that regular exercise and physical activity is necessary for health–both physical and emotional.

So, what makes people stay with an exercise program?

Studies have indicated that there are psychological variables relevant for someone to stay with an exercise program. The main variables include the following:

1. Take Responsibility

The ability, to take responsibility for what happens in your life. If you are not satisfied with your current health and fitness, think  of how you got to that point. Did you stop exercising after high school or college? Decreased your fitness when you started family? Never tracked or cared about your diet? Never learned how to exercise and you don’t know where to start? Should you do cardio, strength or both?

If you can eliminate blame, you can eliminate excuses. If the blame or excuse plays repeatedly in your mind, you are shifting responsibility for your decisions to others. When starting an exercise program, do it for your own health benefit and you will be more likely to succeed.

2. Have a Clear Goal in Mind

Sport and exercise can be essential to health and adherence. When most of us train without a goal or purpose in mind, exercise becomes very monotonous and mundane. If you like to do cardio for exercise, I encourage you to sign up for a 5k, triathlon, or marathon with a specific goal time in mind to stimulate your drive.

If you like to lift or do HIIT training, I encourage you to join a lifting or CrossFit competition. It sounds scary from the outside looking in, but they do a very good job of scaling for all levels. The anticipation and slight anxiety about sporadically signing up for a competition should be enough to spark your inner athlete and help you stay committed to your health for many, many years.
At the very least, track the time and distance of your runs, biking, swimming, weight lifted during a workout, time to complete a HIIT workout, etc. This way you can create a competition against your future self, and you are able to further specify your workouts.

3. Know Your Abilities and Fitness Level

Knowing your fitness level is all about the perception you have of your exercise ability. It is important to build a good exercise base when starting an exercise regimen. For example, if someone wants to start exercising after a hiatus, they should not start on an intense exercise program that they have seen online. This creates a high risk of “falling off the bandwagon” and stopping altogether. A sedentary person getting into exercise has a much high risk of injury, which also deters adherence to a program. Don’t be afraid of reaching out to a coach or trainer that can help you start at your individual fitness level. A good coach will help you build a foundation, making exercise attainable for your individual needs within a timeframe suitable to you.

Your exercise needs may change based on whether you work out in the morning or evening if you can workout 2, 3, or 5 times a week, and what type of exercise you enjoy doing. If you have struggled with being consistent with your workout routines, I suggest working with a trainer to get on track and stay accountable so you can reach your goals and have better health and fitness. There are several options out there to work with a trainer that will help you stay consistent. You can work with a trainer at your local gym, or online personal training which is a convenient and cost effective way to work with a trainer virtually. No matter what you choose to do, keep in mind that consistency is the key to getting results. So remember, take responsibility for your fitness, set goals, and know your abilities.

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