Strength train your MIND!

Most of us already know that in order to have a strong back you should strengthen your abs and for strong knees, you should work-out those thighs. And while these muscle groups are important for a healthy and strong body, do not forget to build up your mind.

Nothing will stop a successful fitness streak quicker than a dink in your self-esteem.  It can begin innocently enough.  Perhaps you discovered you added on a few extra pounds, or you are not feeling as motivated on your trip to the gym or your dash out the door. 

Your mind is the key to staying on track in spite of all the challenges life will throw your way and by working out your self-esteem you will insure a healthier body and mind!

• Make your work out “second nature:”  You would never consider not brushing your teeth – so why would you not take 30 minutes to an hour a day to clear out your body and mind with exercise? 

• Go ahead and label yourself:  By calling yourself an athlete or a runner you have now assumed the responsibilities that come with this title.  There is a level of expectation that you must now meet.  Be it what you eat or how you work-out.  Excuses that you once used when you were a novice are now gone because with your new label comes the responsibility of actually following through. 

• Create yourself your own fan club:  Although this may seem extremely self-indulgent, and it is, think of the benefits this will not just have on your self-esteem but also on those that encourage you.  When you step up for yourself and encourage others to support you, you empower them to also take on such challenges that they may not otherwise have dared to attempt.  Using your social network, post your goals, successes, struggles and motivators!

• Quit your “sinking thinking:”  Replace weak statements with powerful ones
• I am healthy
• I am strong
• I am an athlete
• I am achieving my goal of being the best me I can be

“Don’t tell me the sky is the limit when there are footprints on the moon.”  -unknown

Making the best of your down time!

My husband worked at a fast food chain while in high school. To this day he still quotes one of the things his manager used to say to the staff during down time, “If you have time to lean, you have time to clean.”

This quote has taken on a life of it’s own in our home but it is not about cleaning as much as it is about being physically active.

Many of us work long days then we get home and our second shift begins with helping with homework, showers, and making dinner. By the time we are done we are so exhausted that all we want to do is simply unplug in front of the television and eventually roll into bed in preparation to begin the routine again the next day. This was our life too until my husband put his foot down and changed it up. In order to restore sanity into our lives we tried a new routine that worked for us and our schedule but instead of ending the evening after dinner with several hours of television viewing, he insisted we go for a walk, or a bike ride, or a swim at the community pool. “If we had time to lean...”

It was not easy at first. We tried a few different patterns before we hit upon the one that worked best for us and it stuck. As our son grew up, we went from one of us staying with him while he played ball outside or rode his bike around the neighborhood to later my husband and I taking our nightly walks together.

The point here was really simple. It was to make the decision that instead of wasting precious time sitting around and doing something that is not productive, do something that is good for your body and mind that also happens to be relaxing. Over the years we have changed our routine to include yoga after dinner or a bike ride or a swim. We have friends that take lessons every other night. There are endless ways for you to remain physically active while still interacting with your family and friends. Your body, mind and soul will thank you!

Bringing back the FUN to your workout!

At a dinner party recently I hit upon a conversation with a friend that is an avid runner.  Lately I had been finding it a bit challenging to stay on track with my running schedule.  After discussing it for a few minutes he paused and asked me if I was having fun.  Faced with that question I soon realized that my favorite exercise felt more like a chore lately.  Instead of looking forward to my morning run, I had begun to procrastinate before finally lacing up and heading out.  The fun was gone. 

That night I revisited my running routine and realized it had been 2 years since I had changed my route.  At least that long since I had changed out the music in my iShuffle.  It was clear that my running routine was in a rut.  The next day I decided I needed to recharge my routine.  I visited the USA Track and Field website where they will map a walking, biking or running route for you at http://www.usatf.org/routes/.  Within minute I had two new routes mapped out so that I could alternate them every other day.  The next step was to update my music library.  I dumped the old and replaced them with fresh and high energy songs. 

Within days my enthusiasm had returned along with a big dose of fun. 

Taking ourselves and our exercise routines for granted is a quick way to lose motivation and momentum.  Stay on track and keep the fun in your workout by trying some of these tips:

• Update your workout wardrobe.  Invest in performance fabrics and well fitting shoes and clothes.  Dressing for success is key.
• Revamp your workout routine.  If you are tired of your spin class, trade it out or alternate it with a kickboxing class.  Or give yourself a week where you sample several of the routines available to you and adopt the ones you like the most.
• Have fun!  Remind yourself that exercise is not just about physical health and wellness, it is also a way to stimulate your mind and bring a positive attitude and energy into your daily life!