Do you know why you work out? Is it to get healthy, to lose a few pounds, to get ready for a reunion or wedding? All of these are great reasons. But are you thinking about these reasons while you are actually working out? Not likely.
More often then goals, we think about our weekend plans, work, kids, anything but why we are working out. The time we dedicate to our training is often time that we work through other issues. Our long runs become strategy sessions; our lifting routines become...routine; our Spin class becomes social hour. Without realizing it, we've lifted the weights, done the cardio and arrived at the end of the workout. Getting in the routine of working out is great; getting a routine workout is not.
Before your next workout, set an intention and pay attention to it. For example: 'today I'm going to push myself to lift heavier'; 'today I'm going to turn my resistance a notch higher '; 'today I'm going to focus on lengthening my stride.' During your workout, keep your attention on your intention. This simple mental strategy will make your reasons for working out a reality.
Tuesday, April 9, 2013
Sunday, June 19, 2011
Lessons from our Fathers
On this Father's Day I've been reflecting on the importance of my dad, step-dad, and husband in my life and the things they've taught me. While it's hard to sum up all the lessons we learn from our parents, a few things really stand out.
The Lesson: Try Something New and Take a Lesson.
While my dad and I didn't spend a lot of time together while I was growing up, I remember with great fondness the time we did share. Baseball games at Memorial Stadium in Baltimore, MD, skiing at Snowshoe and Mammoth Mountain, living on a sailboat in Daytona, and windsurfing in LA. My dad was the spirit of adventure in my life. He enjoyed challenging himself and learning new things. I was lucky and he took me along to learn new things as well. He never seemed to hesitate to sign up for something interesting. I remember him learning about photography, how to mountain bike, and to ride horses. Wether it's my personality or the lessons I learned from him, I, too, love to try new things and never hesitate to ask for a lesson.
The Lesson: Positive Reinforcement and a Cheering Section Make a Difference.
My step-father came into my life when I was 12. A great guy and welcome addition to the family, he was a great moderator in my house. My mom was very protective (thank goodness) and I tried to rebel. My step-dad did his best to support her, but always seemed to find a way for me to get a little bit of what I wanted. Throughout high school and into college, he encouraged me to do my best and showed up to support me just when I needed it. To this day he offers his praise and supports me with whatever I attempt, asking questions and showing interest.
The Lesson: There is a Time and a Place for Everything.
This lesson I get from my husband, father to my fabulous 7 year old daughter. I've always been one to try something new. And I've always been one to try something else new. I don't tend to sit still and I don't tend to have patience for those who do want to sit still. As we raise our daughter, my husband is the one who reminds me that she's just a kid. While we both want her to learn and do anything and everything she can, she's not ready to do it all this summer. My husband reminds me that there is a time to do the things on our list that is better than another time. It's best to do what works with our schedules than to try to do something that doesn't fit in and deal with the frustration.
So this week, take a few lessons from the dad's in my life - try something new, maybe take a lesson; surround yourself with positive reinforcement and a good cheering section; and find that new thing that works with your life and schedule.
The Lesson: Try Something New and Take a Lesson.
While my dad and I didn't spend a lot of time together while I was growing up, I remember with great fondness the time we did share. Baseball games at Memorial Stadium in Baltimore, MD, skiing at Snowshoe and Mammoth Mountain, living on a sailboat in Daytona, and windsurfing in LA. My dad was the spirit of adventure in my life. He enjoyed challenging himself and learning new things. I was lucky and he took me along to learn new things as well. He never seemed to hesitate to sign up for something interesting. I remember him learning about photography, how to mountain bike, and to ride horses. Wether it's my personality or the lessons I learned from him, I, too, love to try new things and never hesitate to ask for a lesson.
The Lesson: Positive Reinforcement and a Cheering Section Make a Difference.
My step-father came into my life when I was 12. A great guy and welcome addition to the family, he was a great moderator in my house. My mom was very protective (thank goodness) and I tried to rebel. My step-dad did his best to support her, but always seemed to find a way for me to get a little bit of what I wanted. Throughout high school and into college, he encouraged me to do my best and showed up to support me just when I needed it. To this day he offers his praise and supports me with whatever I attempt, asking questions and showing interest.
The Lesson: There is a Time and a Place for Everything.
This lesson I get from my husband, father to my fabulous 7 year old daughter. I've always been one to try something new. And I've always been one to try something else new. I don't tend to sit still and I don't tend to have patience for those who do want to sit still. As we raise our daughter, my husband is the one who reminds me that she's just a kid. While we both want her to learn and do anything and everything she can, she's not ready to do it all this summer. My husband reminds me that there is a time to do the things on our list that is better than another time. It's best to do what works with our schedules than to try to do something that doesn't fit in and deal with the frustration.
So this week, take a few lessons from the dad's in my life - try something new, maybe take a lesson; surround yourself with positive reinforcement and a good cheering section; and find that new thing that works with your life and schedule.
Monday, May 30, 2011
Finding the Right Trainer
When you make a commitment to get in shape, a personal trainer is a great asset. Depending on where you live and the type of facility you are going to workout in, a personal trainer can cost between $40 and $100 an hour. Regardless of your price point, you need to look at this as an investment. And just like investments, you need to do your research. Here are 5 things to consider when selecting a personal trainer.
First, and most importantly, your trainer should have a degree in exercise science, physical fitness or similar speciality, or hold a certification from a recognized leader in exercise training like ACSM, NSCA, NASM, or ACE, to name a few. All of these organizations can be found on the web. You can research what it takes for someone to become certified through their organization and what it takes to keep certified. It's worth the check. After all, you're trusting this person with you're greatest possession - your body. They need to know what they're talking about.
Second, verify that the trainer you choose is insured. All trainers should be insured either on their own or through their gym.
Third, the trainer should ask you for your goals. Some trainers get into personal training for their own ego or agenda. They love the gym and have found the best way to work themselves out. Why not help other people, right? Wrong. Your trainer needs to help you meet your goals in the way that is best suited to your ability, lifestyle and budget.
Fourth, your trainer should offer a baseline assessment of your fitness. These baseline assessments measure a few fitness components like heart rate, sit-ups, strength and flexibility, but these vary. A baseline helps to determine what exercise are appropriate and at which effort level you should train. Importantly, they also give you a way to measure improvement. Your initial assessment should also include a health screening, like a PAR-Q, and a medical history. This gives your trainer vital information for proper design of your program. Steer clear of a trainer who does not request this information.
Lastly, but certainly not least, personality! You and your trainer are a team. It's important that you are comfortable with each other, that you can talk openly with them about your goals and feelings, and cofess those diet oops-ies, all without concern for judgement. Your trainer needs to be smart, focused, and dedicated to your fitness. But they also have to be some one who motivates and inspires you to reach your goals and someone you want to be around.
So take time selecting your trainer. Ask questions. Do your research. Get recommendations. And get fit!
First, and most importantly, your trainer should have a degree in exercise science, physical fitness or similar speciality, or hold a certification from a recognized leader in exercise training like ACSM, NSCA, NASM, or ACE, to name a few. All of these organizations can be found on the web. You can research what it takes for someone to become certified through their organization and what it takes to keep certified. It's worth the check. After all, you're trusting this person with you're greatest possession - your body. They need to know what they're talking about.
Second, verify that the trainer you choose is insured. All trainers should be insured either on their own or through their gym.
Third, the trainer should ask you for your goals. Some trainers get into personal training for their own ego or agenda. They love the gym and have found the best way to work themselves out. Why not help other people, right? Wrong. Your trainer needs to help you meet your goals in the way that is best suited to your ability, lifestyle and budget.
Fourth, your trainer should offer a baseline assessment of your fitness. These baseline assessments measure a few fitness components like heart rate, sit-ups, strength and flexibility, but these vary. A baseline helps to determine what exercise are appropriate and at which effort level you should train. Importantly, they also give you a way to measure improvement. Your initial assessment should also include a health screening, like a PAR-Q, and a medical history. This gives your trainer vital information for proper design of your program. Steer clear of a trainer who does not request this information.
Lastly, but certainly not least, personality! You and your trainer are a team. It's important that you are comfortable with each other, that you can talk openly with them about your goals and feelings, and cofess those diet oops-ies, all without concern for judgement. Your trainer needs to be smart, focused, and dedicated to your fitness. But they also have to be some one who motivates and inspires you to reach your goals and someone you want to be around.
So take time selecting your trainer. Ask questions. Do your research. Get recommendations. And get fit!
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