Fitness Motivation

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Thoughtful Movement


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It is much more convenient when you don’t really have to think when you are moving. Things become second nature. In everyday life, it can be a plethora of things. We go on autopilot often and muscle memory kicks in.  But there was a time we had to think and focus on how we moved. You were thinking more when we were learning.

It is like when you first learned how to ride a bike or even drive a car. You were probably hypersensitive to your balance and your speed when you were learning how to ride a bike.  As for driving a car balance was not an issue…but all of the things you had to do (check your rear mirror, then your side mirror, check out your speed, turn your signal on, watch for that stoplight) was kind of a sensory overload. Soon all of that calmed down and you got it. It became second nature.

As for your movement now it is a bit different. Perhaps you don’t play as much as you used to do when you were younger. Maybe you are tired of being beat over the head about exercise with a capital E. It could be you feel disconnected from your body.  Whatever it is, you know you need to do something, and you are trying.

I still challenge you to be engaged. If you dance – get into it. Let the music take you but reconnect with your body and play with your movement. If you are going to the gym or doing more conventional ways of exercise don’t just go through the motions. Study. Learn. (…and trying to say you are old won’t fly with me!) I don’t mean be a perfectionist about form. I mean notice your breathing. Learn about the importance of creating tension in your body during a movement and notice how that feels. If you do work with a trainer still don’t turn your brain off. Notice how much weight you are moving with. Be a good student and learn. Take ownership of your sessions.

Exercise is good for your brain and there are definitely ways to move that make you think and be more aware. It can be more like riding a bike again. This way of engaging does not stop at strength or conditioning…stretching and moving in ways to increase your mobility should be a mindful activity too.

You may come up against a barrier. It could be a physical barrier of a range of motion or a mental barrier as to something you think you cannot do or a movement that once lead to injury. Listen to that and don’t pack that away. Being aware of that and allowing that feeling to sit in the present is all about thoughtful movement.

Your brain was firing on all cylinders when you learned something for the first time. Those first times are still now and in your future. You just have to be open to learn, seek out advice and try different things. Allow yourself to learn how to ride a bike again. It can be scary but also exciting and stimulating. Again, you are never too old to learn. You can create more neurological pathways at any age. Read more about it here.

Get on that metaphorical bike & learn. Make mistakes. Avoid comparing your progress to others. Fall and get back on. It is all part of the process of better movement. It feels new and different.

Walk towards more thoughtful movement 🙂

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How Much Do You Want it?…A Better Quality of Life.


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I had a great soccer coach when I was in High School. He turned our team around from dismal seasons to a nearly undefeated record. He instilled in us the drive to improve and to work together during that process. One of the things he said a lot was, “ how much do you want it?” He wanted to pull out of us that drive to be a better team with more wins and more success for the school. His saying can ring true to many aspects of our lives and ambitions.

Often clients answer their own questions when it comes to things that should change to meet their goals. I worked with a woman in her mid 40’s that was in good shape but she wanted to lose some weight. She had a respectable exercise regime of 4 days a week and she was no couch potato. I asked her what she was eating these days. She blurted “oh I love sugar, I know that is my problem.”

She answered her own question, but she still wanted a tough workout to help her lose weight. Sure she could use some tweaks to her workouts. But she quickly admitted that those yummy m&ms were a large contribution to her weight gain. She still kept eating them. How much did she really want to reduce the sugar in her diet?

Another quick story. I hiked with a woman that used hiking poles during her hikes. They can be a great tool for those that do walk. Her balance was pretty good from the brief time I was hiking with her. She mentioned the next day that she noticed that her balance was not what it used to be. She wanted some ideas about exercises she could do to improve her balance when she had the time. I proposed that she leave the hiking poles in her room for her hike. Why? She could also use that opportunity during a hike to practice better balance. Yes, she would have to go a bit slower and focus. However, hiking was the perfect opportunity to improve her balance. It may be a bit uncomfortable and should have to go slower – how much did she want to improve her balance?

When it comes to improving the quality of your life there is no magic pill, 30-day turnaround or one-size-fits-all workout. It takes time. Especially if you have lived years of inactivity, ignoring tightness and pain or only wanted to do easy exercises you may be facing a wake-up call.  The truth is that it takes time, effort and patience to improve or maintain the quality of your life through fitness. Wanting a better quality of life should not influence unsafe or unhealthy ways of forcing the issue.  Improving the way you move is one habit to get into. There may be other lifestyle habits that you may need to learn (or unlearn!).

The benefits of taking this motivational saying to heart reach far to our everyday life. It does not have to be perfection. It does not mean working out 7 days a week and on a strict diet of broccoli and water (which sounds pretty miserable!). It means making small choices that add up to improve your quality of life.

Drink more water. Move more every day. Get enough sleep. Reduce the amount of sugar you are drinking and eating. Get stronger. Improve your balance. Move in different ways to challenge yourself. Enjoy how you move better.

If you have physical restrictions consult qualified professionals that can give you ideas on how you can improve the way you move. Make time to improve the quality of your life. Stop making excuses on what you don’t have time to do. Stop using your age as an excuse.

How much do you want it? 

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Don’t Let A Fitness Coach Coddle You


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You have decided to invest in a personal trainer, or you are considering it. Finding the right personality, style, location, and rates that meet what you are looking for is important.

S/he or they should listen to you about what your goals are. There should be a bit of digging to unearth what you really mean. The reason they should do some digging is –  let’s be honest you may be saying something you have read, someone has told you or you don’t want to look dumb. Usually, there is a bigger reason why you chose this moment in time to move your body more or differently. That is part of the psychology of working with someone as their personal trainer. We as fitness professionals have to listen with more than our ears and ask some probing questions.

After the initial meeting especially during the first couple of sessions your trainer should be paying attention to things like how you move, your range of motion, body awareness and what your actual fitness level is (compared to what you may have said…because sometimes people overshoot or undershoot). During that time it is understandable if your trainer is cautious or wants to focus on creating things like stability before moving to a heavier weight. You should “earn” the right to add more weight or do an advanced movement if you have not mastered a foundational movement. 

Side note…if your coach is not listening to you and your goals or instead of paying attention to how you move they just give you a cookie-cutter workout that is not tailored to you…that is another reason to move on and find someone else to work with!

But is your trainer coddling you? Are they so focused on your age, gender or other factors that they are not really “listening” to your current fitness level? They should be meeting you where you are at…not making assumptions about who you are. 

Two examples of this coddling are: a 75-year-old client walks into the gym without any serious issues walking or balance. That client asked to sit down for the majority of the exercises, always physically “helped” across the gym? At least from those few facts, I would argue – that client is being coddled.

Another example is if a female client is told to stick to the lighter weights after showing that she has the strength and stability to do more than 5lb. Again, she is physically strong enough to do an exercise with a heavier weight. She can do heavier. She wants to go a bit heavier. She enjoys getting and feeling stronger.  Why is that trainer holding her back? It is not about trying to do some dangerous amount of weight when a client is put in an unsafe place. It is about helping someone get stronger. 

A fitness professional should meet you where you are at and introduce some challenge into your sessions over time. The challenges don’t have to be ridiculous.  Subtle changes or options to an exercise can provide the opportunity for a client to have a goal to practice something so they can perform better at it. You don’t need to be (and honestly should not be) crawling out of the gym after a session. 

What should not be happening is a trainer that is “protecting” you in ways that are only holding you back. This coddling can be one of those if-I-see-it-I-know-what-it-is things. It is not about comparing your workouts to other clients in the gym or asking your friends what you did with their trainer. This is about an individual giving you enough respect to see potential in you. 

A fitness professional regardless of how accomplished they are or how many letters after their name should find that sweet spot of safely working with you and at the same time challenging you. It may be a bit out of your comfort zone but nothing unsafe. Obviously, they keep in mind any restrictions you may have when working with you and creating your program. However, treating you as if you are fragile, not strong or capable is only doing you and your body a disservice. 

If you feel this is the case give that professional a chance to explain their process of your sessions. Perhaps there is a rhyme to their reason and progressions are around the corner. Maybe they are working on improving an aspect of your movement and strengthening a foundational movement is a priority. After that conversation, you feel as if that lack of respect is continuing it is time to start shopping around. That relationship needs to end regardless of how much you may like them.  At this point, there is no value to you personally of the services they are providing to you. Clients’ goals and aspirations can differ as much as the next person’s. However, goals of different shapes and sizes all intersect with the idea of progress. Even if you want to maintain your current physical abilities, challenges will facilitate that, coddling will not. 

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How You Can Re-Define What Aging Means


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Think about your average commercials or the way in which individuals over 60 are depicted. Often in society “old people” are depicted as hunched over, frail and as if their best days are behind them.  This stereotype of a lack of mobility or range of motion, fragile nature, inability to do want to do in life does not have to be the quality of life for you. I urge you not to internalize this…or if you are a family member don’t allow that to affect how you view your loved ones and their potential.

In reality, that picture described above is and can be different. People are going on trips of a lifetime, running marathons, in the best shape of their life, continuing to move better and training to be stronger…all of the above and more. That can be you.

There is no mold, you can train for the life that you want to live.

How can you re-define what aging means to you?

  • Move better every day. Strive for progress in your movement, think of getting better at exercising as practice to do better over time.
  • Tap into what motivates you to move your body. Join a dance class, join an exercise class at the YMCA, join a hiking club..the possibilities are endless!
  • Be consistent about moving every week…but embrace variation.
  • Challenge your balance and agility. These are key to having a quality of life that you can enjoy and independence you deserve. Just being strong is not enough. Be a better walker, stair climber, better movement in your life.
  • If you have fallen, don’t let that define you. Find qualified professionals that can help you improve your balance and agility so you can decrease your chances of falling again.
  • If you have a disability you can still find ways to move better to improve your quality of life. Exercise is a flexible and adaptable way of moving and it comes in many, many forms.
  • Change your mindset that your best days are behind you. If you strive to move better every day you can continue to do what you want to do and like to do…or lead your life with more independence and confidence. You choose!
  • Take ownership of any chronic conditions that you have and discuss with your doctor how to reduce symptoms and how certain types of exercise can help.
  • Reach out to allies in your community that are experienced, qualified and excited to work with you and help you move towards your goals.
  • Never think that you are too old to learn something. Often exercise, especially when trying something new is a learning process. Be patient with the process. Also, that learning aspect along with exercise is great for your brain!

Choose the path that leads to a lifestyle and quality of life leads to you being able to do what you like and want to do!

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