What do you do to stay motivated? Even the biggest "gym die hard" hits the proverbial wall at some point. Do you have equipment at home or can or will you exercise outside? What about the "I just don't feel like working out today" work out blues? What do you do when your schedule becomes too much and you just can't find or make the time to work out? Or what do you do when you've caught that ever so inconvenient and uncommon "common cold". What do you do when can't and shouldn't work out due to unforseen circcumstances? One or many of these situations will come to pass if you're reaching for and working for any substantial weight loss goals. These situations do occur and everyone must face these exercise diffiuclties even the die hard gyn rats at some point!
My best and only advice is to not let "it" take over! Your "it" may be different from mine and "it" can change from one day to the next. When one or many of the situations occur in your life don't succumb to "it" completely. Realize that a couple or even a few days of not hitting the gym will not derail you unless you let "it" happen over and over again. Illness, work or exhaustion happens but getting back on track quickly will keep the situation from getting out of hand.
I have plenty of "situations" that can pop up in my exercise schedule that can block me from reaching my workout goals many weeks. My best intentions to work out 5 times a week are usually just that, intentions! I currently have a few sniffles and I had a very hectic work schedule this past week. I didn't make it to the gym as usual. The coming week will also be fairly full as well. So, I've decided I need to relax, do a little something each day if I can't mak my usual gym schedule. So here are some commonly used techniques I use to help curb total gym melt down. Try taking the stairs instead of the elevator. Park farther away from your destination. Walk or exercise during lunch, if only for 10-15 minutes. Try working out first thing in the morning as opposed to to later in the day when many times the "day" takes control of your schedule. These ideas are good ideas on any day but are especially useful when your normal work out just isn't in the cards during those " bad" days.
Have "gym buddies". Knowing someone is depending on you and holding you accountable will really make the difference when you're having that inner discussion on whether or not you really have time or the will to go to the gym. Attend classes. Having a "scheduled class" on your calendar can be a form of accountablility. Last but certainly not least, the "clothes motivator" can be the trick for some who may have allowed too much time to pass since hitting the gym or exercising as they should. This is a ploy I have used in the past and it can be a tough call since it takes personal and fiscal "investment'. Buy a really GREAT outfit or item that you really love! Use that outfit or pants or dress or whatever as a motivator to loss the weight. The new size of clothes or being able to wear that item will be your motivator for heading to the gym and succeeding though the tough days.
Don't forget "tough days" occur for everyone! The key is to be prepared for when those days do occur. Don't stress over a day or two but don't lose ground by letting your inner "work out blues' take over completely. Stay motivated...its worth planning for!
Sunday, October 10, 2010
Sunday, October 3, 2010
Don't talk to me...!
I've been aware of the change at the gym for quite a while now but I still couldn't pin point it, exactly. I knew things were different but I couldn't really put my finger on it until recently. Have you noticed it? The gym just isn't the place it was 5 or 10 years ago. Would you agree that the gym has become an "individual" experience and no longer the "meeting place" or "social place" it was in the past?
I can remember a time when the gym was the center of many people's social universe. The gym was designed to encourage member socialization with cafes, snack bars and herbal juice bars smack dab in the middle of the facility. It was the time when the gym was so "social" that many were referred to as "meat markets". People would join a gym not to work out but to get a date. It was a great place to meat, oops, meet guys"! Meat market aside, the gym was in fact a good place to connectt with others who cared about being in shape, who cared about nutrition, and was often a great source of encouragement for many seeking to make a change in their lives. There were many gym friendships forged during those days. You saw familiar faces and you looked forward to chatting with your gym friends while on stepper. Those days are gone.
What was the catalyst for the gym change? What could possibly explain the drastic move from the social entity gyms were in the late 1990's to the current "get it done and get out of this place" it is today? For me the two things that have transformed gyms were and are headphones and the hectic lifestyles of living in 2010.
Because of headphones, no one initiates conversations while sweating on the stepper. No one lingers next to the treadmill to chit chat. Why? Because more times than not the person beside you has headphones on and they're listening to their IPODs or they have their headphones plugged into the TV which is attached to nearly every machine in the place! Also, people are pressed for time. No longer do people spend a couple of hours at the gym. We just don't have the time to chit chat AND work out! Hence, "I can't hear you AND I don't want to hear you" gym mentality. The social gym is gone and its been replaced with the "don't EVEN talk to me" gym.
I too enjoy the alone time that the modern headphones have morphed the gym into because I'm also short on time. I mean I still have gym friends but I'm unable to spend the time chatting I did in the late 90's. I've also decided the use of headphones is actually a signall in the gym world. The use of headphones declares the desire to workout "alone" or can be interpreted as "I'm busy and pressed for time"and just want to exercise and leave!" The lack of headphones is the opposite signal which is "code" for "I'm open to socializing". Of course, god forbid, you just FORGOT your headphones because you could be in a for quite a chatty gym experience!
Gym codes! Who knew? Everyone apparently since gym codes are signals that everyone knows without really verbalizing. They are unstated and silent but they speak volumes! So, change happens...even at the gym. Next time you visit your gym look closely. Can you decipher the codes?
I can remember a time when the gym was the center of many people's social universe. The gym was designed to encourage member socialization with cafes, snack bars and herbal juice bars smack dab in the middle of the facility. It was the time when the gym was so "social" that many were referred to as "meat markets". People would join a gym not to work out but to get a date. It was a great place to meat, oops, meet guys"! Meat market aside, the gym was in fact a good place to connectt with others who cared about being in shape, who cared about nutrition, and was often a great source of encouragement for many seeking to make a change in their lives. There were many gym friendships forged during those days. You saw familiar faces and you looked forward to chatting with your gym friends while on stepper. Those days are gone.
What was the catalyst for the gym change? What could possibly explain the drastic move from the social entity gyms were in the late 1990's to the current "get it done and get out of this place" it is today? For me the two things that have transformed gyms were and are headphones and the hectic lifestyles of living in 2010.
Because of headphones, no one initiates conversations while sweating on the stepper. No one lingers next to the treadmill to chit chat. Why? Because more times than not the person beside you has headphones on and they're listening to their IPODs or they have their headphones plugged into the TV which is attached to nearly every machine in the place! Also, people are pressed for time. No longer do people spend a couple of hours at the gym. We just don't have the time to chit chat AND work out! Hence, "I can't hear you AND I don't want to hear you" gym mentality. The social gym is gone and its been replaced with the "don't EVEN talk to me" gym.
I too enjoy the alone time that the modern headphones have morphed the gym into because I'm also short on time. I mean I still have gym friends but I'm unable to spend the time chatting I did in the late 90's. I've also decided the use of headphones is actually a signall in the gym world. The use of headphones declares the desire to workout "alone" or can be interpreted as "I'm busy and pressed for time"and just want to exercise and leave!" The lack of headphones is the opposite signal which is "code" for "I'm open to socializing". Of course, god forbid, you just FORGOT your headphones because you could be in a for quite a chatty gym experience!
Gym codes! Who knew? Everyone apparently since gym codes are signals that everyone knows without really verbalizing. They are unstated and silent but they speak volumes! So, change happens...even at the gym. Next time you visit your gym look closely. Can you decipher the codes?
Saturday, September 25, 2010
A Good Night of Zzzzzz's!
I've decide to "out" myself! What could it be you ask? What "secret" am I "hiding"? It must be sinister if it's a secret, right? OK! Ready? Listen closely since I'm only going to say this once... I love to sleep! I LOVE a nap on a lazy Saturday or Sunday afternoon . And just forget about it if I'm on vacation! Interestingly a couple of famous individuals, Winston Churchill and J F Kennedy, were "nappers". I'm obviously in good company! Naps or sleep, in my humble opinion, rocks! I enjoy getting to bed early and when I do actually get to bed early, I feel great the next day! But if you think about it, most people don't want to be labeled as "sleepers"! As weired as it sounds, its just not popular to be a "sleeper" If you look closely, the word "sleeper" is very similar to "leper"!
Instead, most people BRAG about how little sleep they need. Most people wear they're 5 hour maximum sleep badges as proudly as a triathlon winner wears their blue ribbons! But the point I want to make; without proper amounts of sleep you'll actually be a LOSER and diminish your chances of being a winner. At least your chances of being a weight loss winner! Fact: weight loss efforts are hindered without adequate amounts of sleep!
According to the CDC website (www.cdc.gov/sleep/how_much_sleep.htm, also see National Sleep Foundation's website) the average adult needs 7-9 hours of sleep! Scandalous! Teens (10-17) need 8.5-9.25 hours! Any self respecting Teen would be laughed right out of high school! What is even "worse" school age children, 5-10, need a whopping 10-11 hours per day! So it obvious that sleep is a necessary evil no matter how old or young you are.
Lack of sleep has been found to alter concentration, perception, motivation, memory formation and even increase the incidence of obesity. The Division of Sleep Medicine at Harvard Medical School (website), states that "there is a direct link between how someone sleeps and their overall health and function. Chronic sleep deprivation leads to a number of other illnesses; cardiovascular disease such hypertension, stroke, diabetes (and) the development of obesity and weight gain". Harvard's website video "Why Sleep Matters" reports, "people who are sleep deprived have poor regulation of some of the hormones that control appetite and hunger and (alter those) hormones in such a way that promotes eating and weight gain."
Many things can interrupt a restful nights sleep. Stress and anxiety are probably the biggest culprits that can alter sleep patterns and sleep stages. However, menopause, hormone imbalances, diet, and lack of exercise can also contribute to insomnia. In much of today's society "the go go go" mentality rules and caffeine is often a stimulant used to maintain that go go go lifestyle. Caffeine can be found in coffee, tea, chocolate, and soft drinks, just to name a few. Can you imagine starting your day without a cup of joe? Just what would Starbucks think?! The foods and drinks in one's diet can greatly impact sleep. Alcohol is another culprit. Many people will use and abuse alcohol by naming it as a "stress reliever" and use it as a sedative. In actuality, it negatively affects the quality of sleep by causing dehydration which alters sleep quality and patterns.
So what can you do to help induce and improve sleep? Exercise! I knew you'd guess it! Exercise can be a great stress reliever; hence, a fabulous "fixer" to insomnia. According to www.holisticonline.com insomniacs lead more sedentary lives than good sleepers. Exercise fatigue acts as a tranquilizer improving quality of rest. Exercise can reduce tension and anxiety. Exercise can cause the brain to compensate for physical and emotional stress by increasing deeper sleep: deeper sleep means less stress. Hence, a cycle effect.
So, if you're working hard to loss a few pounds or even a LOT of pounds stop to consider if you're getting the necessary amounts of sleep. Take a hard look at the amount of caffeine that is finding its way into your daily diet and try and minimize caffeine especially 4-5 hours before bedtime. Include strenuous cardiovascular exercise in your fitness routine to induce deeper more restful sleep but ideally early in the day or mid day. Remember exercise can help you "wake up" or stay alert during the day which can be substitute to caffeine so don't do strenuous exercise near bedtime. Gentler relaxing strolls, warm baths and meditation can help promote relaxation and sleepiness in the evening.
So, I don't want to be a trendsetter but if I must, I must! If someone has to be the person to put the "good" back into a "good night's sleep" it can be me! Because, I LIKE sleep and I don't mind being called a "sleeper".
Instead, most people BRAG about how little sleep they need. Most people wear they're 5 hour maximum sleep badges as proudly as a triathlon winner wears their blue ribbons! But the point I want to make; without proper amounts of sleep you'll actually be a LOSER and diminish your chances of being a winner. At least your chances of being a weight loss winner! Fact: weight loss efforts are hindered without adequate amounts of sleep!
According to the CDC website (www.cdc.gov/sleep/how_much_sleep.htm, also see National Sleep Foundation's website) the average adult needs 7-9 hours of sleep! Scandalous! Teens (10-17) need 8.5-9.25 hours! Any self respecting Teen would be laughed right out of high school! What is even "worse" school age children, 5-10, need a whopping 10-11 hours per day! So it obvious that sleep is a necessary evil no matter how old or young you are.
Lack of sleep has been found to alter concentration, perception, motivation, memory formation and even increase the incidence of obesity. The Division of Sleep Medicine at Harvard Medical School (website), states that "there is a direct link between how someone sleeps and their overall health and function. Chronic sleep deprivation leads to a number of other illnesses; cardiovascular disease such hypertension, stroke, diabetes (and) the development of obesity and weight gain". Harvard's website video "Why Sleep Matters" reports, "people who are sleep deprived have poor regulation of some of the hormones that control appetite and hunger and (alter those) hormones in such a way that promotes eating and weight gain."
Many things can interrupt a restful nights sleep. Stress and anxiety are probably the biggest culprits that can alter sleep patterns and sleep stages. However, menopause, hormone imbalances, diet, and lack of exercise can also contribute to insomnia. In much of today's society "the go go go" mentality rules and caffeine is often a stimulant used to maintain that go go go lifestyle. Caffeine can be found in coffee, tea, chocolate, and soft drinks, just to name a few. Can you imagine starting your day without a cup of joe? Just what would Starbucks think?! The foods and drinks in one's diet can greatly impact sleep. Alcohol is another culprit. Many people will use and abuse alcohol by naming it as a "stress reliever" and use it as a sedative. In actuality, it negatively affects the quality of sleep by causing dehydration which alters sleep quality and patterns.
So what can you do to help induce and improve sleep? Exercise! I knew you'd guess it! Exercise can be a great stress reliever; hence, a fabulous "fixer" to insomnia. According to www.holisticonline.com insomniacs lead more sedentary lives than good sleepers. Exercise fatigue acts as a tranquilizer improving quality of rest. Exercise can reduce tension and anxiety. Exercise can cause the brain to compensate for physical and emotional stress by increasing deeper sleep: deeper sleep means less stress. Hence, a cycle effect.
So, if you're working hard to loss a few pounds or even a LOT of pounds stop to consider if you're getting the necessary amounts of sleep. Take a hard look at the amount of caffeine that is finding its way into your daily diet and try and minimize caffeine especially 4-5 hours before bedtime. Include strenuous cardiovascular exercise in your fitness routine to induce deeper more restful sleep but ideally early in the day or mid day. Remember exercise can help you "wake up" or stay alert during the day which can be substitute to caffeine so don't do strenuous exercise near bedtime. Gentler relaxing strolls, warm baths and meditation can help promote relaxation and sleepiness in the evening.
So, I don't want to be a trendsetter but if I must, I must! If someone has to be the person to put the "good" back into a "good night's sleep" it can be me! Because, I LIKE sleep and I don't mind being called a "sleeper".
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