I've been working in the fitness industry since 2004 and I've learned a lot about myself and about others. Everyone always wants to know the same things-How do I lose weight fast? How do I look like (insert a celebrity name)? Or I want to run a marathon etc etc. While these are all great aspirations to work for and often are what keep people going, the truth of the matter is that aspiring for things like this aren't sustainable for life.
Without a doubt the number one thing I want people to understand is that whatever workout you choose and however you decide to eat, it must be sustainable for life AND it must be things that work for YOUR BODY! What works for my body is NOT what works for someone else's body, especially for women. Every year our body is changing and if we truly listen and honor it, we can change with it and we can stay healthy and fit. I recently learned that my body doesn't like dairy and some types of gluten. I had packed on 30 pounds and it was in part due to simply eating things what were creating inflammation in my body. Once I cut those things out of diet, weight started to fall off, inflammation started leaving my body and I started feeling better from the inside out. Creating longevity is not just what you are eating, but other things you are putting in/on your body and how you are choosing to exercise. While it would be wonderful if we could all brag about running Grandma's Marathon, the truth of the matter is that not all of our body's are designed to run long distances. We are blessed with so many types of workouts and events now, that there's no reason we should feel pressured to do something that doesn't fit into our lives. If an exercise is causing more harm than good, then it's time to change what you are doing. If you aren't enjoying your workout, you shouldn't be doing it. I see first-hand every single day people not wanting to try a class because of what it's called or because it's not what they typically enjoy, but often times the classes they don't want to do are the ones that their body truly needs. I admittedly get frustrated with people for not trying yoga or mobility classes, which we all need! They usually say I don't like yoga and most of the time they have never tried it or haven't tried it in years. The best thing you can do for your body and your mind is try a new workout. It may not only be beneficial to your body, but maybe it will challenge you mentally as well-what's the worst that happens? You find out you like it? Even if you hate it, you now know that you truly don't like it and have the experience to back up that statement. So, in short, the secret to staying healthy is listening to the cues your body gives you, keep eating well and keep moving. Don't listen to someone else when it comes to what's right for your body and your life, listen to YOURSELF and YOUR BODY!!!
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There's a theory that we are only allowed a certain number of decisions each day and then our ability to make good decisions begins to diminish and/or we experience decision fatigue. So then why do we torture ourselves trying to make decisions each day when some of them should just be routine?
This is most applicable when it comes to health and fitness. If we already know we are going to run a mile, drink our green juice or do yoga after work then why don't we do it? The answer is because we haven't actually made that decision-yes it's floating around in our head, but we aren't actually convinced we are going to do it. So.....we need to make that decision and do it! I have started planning out my triathlon training for the week or sometimes even weeks in advance so then the decision becomes not if I'm going to do it, but when in the day I will fit it in. So the decision to do it is already taken away-which means I can use that decision on something else ;-) It's been said that Steve Jobs wore the same things everyday so he didn't have to waste a decision on his wardrobe-maybe that's how he had so much time to change technology as we know it! So let's apply this to our lives. For the next week plan right now the decisions you are going to make when it comes to health and fitness. You don't have to plan your meals, but you can plan to eat veggies at lunch and dinner, you can decide what workout you will do on what day and pencil in exactly when you'll do it (don't go to bed until it's done!). Let's begin to save our limited number of decisions on things that actually need our attention like our jobs and our family-why waste a decision on something so simple as exercise and eating?! And remember each decision you make has a consequence-the consequence can be either good or bad- and that is also up to YOU!!! PS what other decisions can be routine for you?! Last week we had our healthy holiday challenge group do a friendly, competitive, team vs team workout. On Friday I did it myself and thought some other people might like to try it out too! Feel free to use in your classes, on your own or with a friend. I can say I wish I had done this workout with/against someone to really reap the benefits!
Always warm-up and do some dynamic stretching. The workout itself is quick and can be done multiple times: My group did it twice through and they truly gave it their all having nothing left when they were done! 2-3 minutes max intensity of each exercise/piece of equipment listed below! Minimal break between each exercise. The goal is to give it all you’ve got for the entire 2-3 minutes!!
before!! Let me know in the comments what you think about this workout! Until Saturday I was just like many people around the world who were waiting until January 1st to start my new years resolutions. I was going to start training for next year's triathlon season first thing when 2018 started....but then I had this epiphany....why wait? We spend so much of our lives and waste so much time saying tomorrow, next week, next year, blah, blah, blah! All that waiting just clicked in my head and I thought the time is now! Why in the world would I wait to start working on a goal that I can start working on now?! We have no control over what God puts in front of us, but we can control some variables; like not waiting to chase your dreams. Most of us desire to be healthier, to lose a few pounds or simply to be stronger. So why in the world are we waiting? And what are we waiting for? Time is never and never will be on our side, so put one foot in front of the other and start moving towards a healthier future! This is our gym, a facility that was in the beginning stages of existence LAST August! So what would have happened if we had waited until next year to start planning our gym? What if I had waited until next year to run my first Triathlon? What if we had to waited to start our first studio? What if I had never taken the leap and taught my first class? What if I let my fears stop me from picking up the weights at the gym? The answer to all those questions is that we wouldn't be where we are today/in this moment!!! If you do nothing else today, do one thing for yourself......stop waiting!!! One of the most confusing and frustrating things about beginning your journey to a healthier and stronger you is where and how to start. There are so many programs, classes, trainers, instructors and facilities that it can be overwhelming and confusing. So how do you start working out? Make it as simple as you can!
Maybe you just start walking on your own, doing some workouts at home or you might even pick a popular program. Whatever you start with the most important thing is just to start! Pick a program or even class that seems interesting or fun to you. Find a supportive group or place. Figure out what motivates you and start to come up with a plan. Your goals may change, you may start to become less interested in the program or classes you had originally started out taking and that's all okay! That's part of the process! As you get further into your fitness journey you will start to see results, you'll feel different, look different and little things like walking up the stairs will become easier. Don't be too obsessed with what's the right workout...just start working out! |
AshleyCo-owns Evolve U Fitness & Wellness, is an ACE certified Health Coach, teaches a wide variety of classes and loves to help others along their wellness journey. She is currently certified in Pound Fitness, Jillian Michaels Bodyshred, TRX yoga, Chair yoga, Strong by Zumba and holds a certification as a group fitness instructor through AFAA. She has held a wide variety of certifications throughout her fifteen plus years in the fitness industry. Archives
September 2022
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