Motivation and Habit

I ran across this quote today: "Motivation is what gets you started. Habit is what keeps you going" by Jim Ryun. Jim Ryun had personal experience with both of these statements during his career as an Olympic athlete and a former member of the United States House of Representatives.

So, how to get motivated? Passing that fitness test or risk not getting promoted or a getting a certain job is good motivation. Maybe it’s not the most altruistic reason but, it’s a real one. Your motivation could be looking good at the pool or the beach this summer. Just find something that works for you to get you to the gym or the track.

Once you are motivated, you need a plan that puts your motivation to good use. Fitness classes are a good way to start. First, you paid to go and no one likes to waste their money. If you do, I’ll be happy take it. Second, you can schedule it into your day like a meeting. Third, a class only takes an hour or so of your time. Signing up for a race works well too. It gives you a specific distance to prepare for and a specific deadline to aim toward. Marathons aren't cheap either. This is where I’m at right now, I’m just started back into a regular routine and I’m looking into classes at Bella.

Now, how to stay motivated? This is the hardest part. During this phase, lifelong habits can be built. Some of us need to get rid of old habits and start building healthier ones. Consider this thought: it gets easier to quit if you’ve done it once. The truth hurts. And to be honest, when your health and longevity are the cost of a sedentary lifestyle, you really can’t afford to quit. So, to succeed in your habit building, consider a wingman, someone who will keep you accountable the first few weeks of your workout program and to help you continue to stay motivated until workout because a habit. You may need to change up your wingman as you progress but you get the idea.

Lapses can and will happen. For me, this usually happens around the holidays, after an illness, or during a really busy time at home or work. But anticipate those lapses, plan for them, and a good workout habit will get you back on the wagon.

I found Jim Ryun’s quote to be extremely insightful. I’m going to to rebuilt my workout habit a week at a time. Hope your workout regime is going well.

Progress Check

Back in January, I outlined my fitness goals and expectations for this year. Just to refresh everyone's memory, I wanted to:
1) Fit back into my pre-pregnancy clothes
2) Score at least an 85 on my fitness test
3) Run a 5K comfortably by the end of the year.

Well, I met goal #2 and most of #1 and I’ll still leave #3 on there to work on. I’ll admit, since I’ve passed my test, I’ve slacked off and I want to reestablish some fitness goals for the rest of the year. I want to focus on strengthening my core muscles w/Pilates and yoga. Don’t laugh, for those of you who haven’t tried it, it can be tough. I plan to keep my cardio up by using the elliptical trainer and some swimming. I’ll get back into running when it cools off. Again, I just need to make time for all of this. I plan to check on classes at Bella and see what they offer.

Sometimes, changing up the routine can be good. I’m looking forward to this.

Fireworks are Over!

Hello All,
Holidays can be a challenge with treats and adult beverages. Whether you are a fitness guru or trying to buy in to the "new standards", I will do my best to give you tips from time to time.

One thing not be be discouraged about is the weight fluctuations on the dreaded scale. The average person can fluctuate 1-7 lbs. daily; more on that in a bit. The best time to weigh yourself is right out of bed in the morning. that goes for tape measurements too. As the day progresses, skin loosens and weight increases.

I mentioned the daily roller coaster effect with weight...well, it's mostly water weight. Things to watch out for are salt content and hydration. The average person should not consume more than 2,200 mg of salt per day. Start looking at labels and tracking your intake. On the flip side, properly hydrating ( not beer and soda), actually helps shed water weight. I try and consume 1.5 gallons of H2O per day. Water flushes out salts and help shed extra lbs. Another excellent aid in H2O reduction is foods with high potassium ( bananas / spinach leaves).

Some of you my remember when I came to Seymour in 2006. If you were here you may remember I was quite a bit heavier...try 51 lbs. heaver. I will take you through that process and how easy it is to loose the love handles or your muffin top. More to follow!

If anyone has questions regarding fitness or diet, I am always here for you. Please feel free to call or e-mail...anytime. Bob