Manage Your Fit Frustrations

It’s sometimes hard to watch people make the same mistakes you’ve already learned from, but keep in mind that your own ‘wisdom’ came from experience… not from someone telling you what ‘not’ to do.

This applies to a ton of life things, but with regards to fitness, it might be really tough to manage your own emotions when dealing with individuals who are going down a road you’ve already been down. I’m talking ‘irks’ like not using proper form, endorsing fad diets, promoting “tips” from TV or magazines, adhering to “rules” about which foods are ‘bad’ and which are ‘good’, insisting that something they heard “somewhere” is 100% true, showing signs of disordered eating or poor body image, clinging to behaviors that don’t serve them, etc, etc, etc.

What ‘irks’ me the most are the lessons I’ve already learned the hard way. Every day I talk with women who are convinced lifting 5lb weights makes them bulky (nope). Who’ve been told to avoid fruit like the plague. Who are obsessed with the scale & don’t see weighing in 3 times a day as “disordered” or dangerous. Who are convinced they “can’t” get fit. Who refuse to use proper form because it’s “harder” (ooooh, that one bugs me, lol).

I’m fully aware it’s not enough to convince someone who’s dead set in their ways. It certainly wasn’t enough to convince stubborn old me, lol. I had to live it. Do it myself. In my own time. I HAD to learn it the hard way. I wasn’t ready to let go of my belief that a workout wasn’t a workout unless it was an hour long. Or that I could eat more and lose weight. Or that the quality of my diet was more important than the calories I was consuming. Or that _______.

I made every mistake in the book, and I’m happy I did. It puts me in a better position to help now.

Additionally, the more I learn about fitness, diet and health, the more I realize that there is NO ONE WAY. People take an infinite number of roads to get where they are going, and just because they’re not taking your road, doesn’t mean the road they’re taking is ‘wrong’.

Unhealthy behaviors aside, what ‘works’ for them might be a workout you hate. Or a lifestyle diet you don’t believe in (not the fadkind - we all know those don’t work longterm, but even they have a place in our “learning” curve). Or a behavior that may have been disordered for you (like jumping on a scale 3 times a day), which might make them feel more in control. Everyone’s got their own histories, motivations, likes and dislikes. The more you accept this, the easier things get for YOU.

If you’ve gotten to a better place, I know it can be tough to manage your frustrations. Dwelling on them and letting them dictate your own mood is a recipe for disaster. Instead, let it go & just do your best. If you are in a position to offer advice, be kind about it (everyone who likes being judged, raise their hands! Oh. No one? Well then). Share your own experiences. Not everyone will “cross over” to the fit-side, lol. And that’s okay. Remember that your own mistakes made you stronger.

Do your best to put out your message into the world & trust that when they’re finished making their own mistakes and ready, they’ll find you.

Have a Happy and Healthy Day, Cheers :)

Shake Up Your Running Routine

"RUNNING'S A PAIN IN THE ASS. BUT IT SURE GIVES ME A NICE ONE!" Nike

Sometimes we have the best intentions to run, but something gets in the way. Often it's our busy schedules or the weather that's the culprit; while other times it's just that we can't muster the motivation to get out there. Here are some of the most popular excuses for not running -- and how to make sure you don't fall victim to them.

1. I Don't Have Time to Run
Lack of time is one of the most popular excuses for skipping runs. But squeezing in your workouts may not be as impossible as you think. Instead of watching TV for 30 minutes, put on your running shoes and get moving.

2. I'm Too Tired to Run

When you're feeling sluggish, it's hard to get motivated to get up off the couch and out the door. But going for a run will energize you and make you feel better. You may be tired because you have low blood sugar, so eat a snack or light meal at least an hour before running. If you find yourself feeling really tired as you start your run, start off by walking and then pick it up slowly.

3. I Get Bored Easily
It's easy to get stuck in a running rut. We get comfortable running the same routes or it's easier to just jump on the treadmill. Shake up your running routine by mapping out some new routes using tools such as MapMyRun. Or, for an extra challenge, sign up for a local 5k or 10k race. It will force you to run someplace different and it'll help get you motivated.

4. I'm Just Not Motivated to Run
All runners go through some periods when they're lacking motivation. One smart way to get inspired to keep running is to find a pal or group. When you know other people are counting on you to be at a workout, you're more likely to show up. And the social interaction and competition that comes with group training also help boost your motivation.

5. It's Too Cold (or Hot) Outside
I always tell runners, "There's no such thing as bad weather -- just bad clothes." In other words, if you're dressed properly and prepared to deal with less-than-ideal running weather, you can still go for a run -- and actually enjoy it.

6. I'm Too Self-Conscious to Run in Public
Feeling embarrassed about running in public is a common reason why people don't get started or continue with running. Try not to worry about what others think! You should be proud of yourself for getting out there and doing something so healthy. Runners actually love seeing others out on the roads or trails. Also, remember that everyone started as a new runner at some point, so they can relate to the struggles that beginners face. And any non-runner who criticizes someone for a healthy habit like running is probably just jealous or feels bad that they aren't running. Wearing the right clothes for running will make you feel more confident and comfortable when running in public.

Have a Happy and Healthy Day, Cheers :)

H.I.T.T. Training

Did YOU kill your workout today? There’s still time!

When people talk about getting more out of their workouts, the first thing I advise them to do is to dial UP the intensity! Make it harder. Make the movement fuller. Use more of your arms. Jumphigher. Move faster. Get LOW. Even for just short spurts. There’s a VERY big difference between a half assed squat, and a full ON power squat. People are always shocked by how much harder they can actually push themselves.

One thing that helped me start pushing a little harder in my workouts was adding just 5 minutes of high intensity to my workout, broken up however I liked.

A minute here, 30 seconds there, followed by a minute of something less intense like squats, ab moves, plank holds etc. Remember, it’s all about what you put in. Full out. Faster. Fuller and deeper movement than you’re used to.

High Intensity Interval Ideas:
Burpees
High Knees
Squat Jumps
Switch Lunge Jumps
Sprints
Box jumps
Tuck jumps
Mountain climbers
Squat hold while punching with weights
Squat: Front, side, reverse kicks
Quick Feet

This is a good way to approach moves you don’t like too! Commit to just 3-5 minutes spread out in your workout. ie: 5-15 minutes of cardio, then stop and do a few HITT exercises for 3-5 minutes, then 5-15 minutes of cardio to finish off your workout.

Have a Happy and Healthy Day, Cheers :)

Can You Take A Compliment?

Here is a Quick Re-frame to Help You Receive, Absorb and Accept a Compliment...

This post was originally to be read as comment, but I then realized it might help a few people re-frame how they perceive compliments from others. For many women, taking a compliment is tough, even though we crave them so. There are lots of factors of course (we may take compliments better coming from some people and not others, or receive compliments with more enthusiasm when they are in line with our own self-image). This re-frame is more about how to receive compliments that may make us uncomfortable, without downplaying or negating them (the less we do both of those things, the easier it becomes to accept the compliments as truth too).

I still sometimes have a hard time with compliments, but I see them differently now. Something that helped ME re-frame was my grandmother "Gram" who took great issue with my less than enthusiastic response to them. She said when someone compliments you, they are sharing an opinion about something they liked, were inspired by, or noticed in you. The compliment is really about THEM and our ability to accept it is about our self-esteem & self-image. When we deny a person their compliment, or downplay it, in a small way we communicate to them that their opinion doesn’t matter. When we brush it off, we’re inadvertently invalidating their TRUTH.

Most women tend to negate compliments that we don't personally believe to be true OR downplay compliments because we're scared of coming across as vain or narcissistic (forever modest, even to our detriment). At the end of the day, the compliments actually have nothing to do with the person being complimented (though you can choose to use them as feedback if you wish). But they are most often extended with kindness. And should be greeted with such.

So instead of downplaying it or outright negating the compliment, be thankful, respectful and honor the opinion being shared, even if you disagree. And when you're ready, maybe open up to the possibility that what they see in you is real, truthful and at the very least comes from an honest place.

Who's to say they're wrong? They may just be seeing something that you don't see. Yet.

Have a Happy and Healthy Day, Cheers :)