Friday, February 27, 2009

Friday Q&A and movie time....

Hi Again! 2 posts in one day!
Here are some short clips that I took this week at classes...enjoy!
Motivation Q&A below...

These 3 videos show some fun partner exercises that you can do with a medicine ball...Fun!

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This next video is from Wednesday morning around 7:30am...when the shortlived Valley blizzard hit us during our workout! These chicks are tough...
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FRIDAY Q&A
Q: Do you have any ideas for those of us with low motivation? Sometimes it is just too hard to get out there! Thanks, C.

A: DO I!? A very large part of my day-to-day job as a coach and trainer is to motivate others to reach their goals. Motivation to complete one last repetition, one more hill repeat, or one more day of regular training.


Motivation is a funny thing. When we have it we are unstoppable! When we don't we can't even remember what it felt like. Motivation can be sourced internally or externally.

When we want something bad enough we can talk ourselves through any task, regardless of how massive it may seem to others. Or it can come from an outside source such as that super duper awesome track on your ipod OR the primal response of competition that jacks up your heart rate and shoots adreneline into your veins.

Motivation is extremely individual. Your top 5 motivators surely differ from those of your closest friend.

Motivation is dynamic. What motivates us is constantly changing as we grow and change as individuals. While it may have been your highschool track coach that motivated you 15 years ago, the thought of performing for him now just wouldn't do it for you.

Uncovering your motivators is the first step towards realizing your dreams and goals. You can not do it on sheer will power alone. Forget this crazy idea and stop beating yourself up about your 'lack of will power'! Determine what motivates you and GO WITH IT. Don't judge it. Don't deny it. Just go with it and you will feel the flow of this natural alignment.

If you are motivated by accountability than sign up for a group, a buddy system or a personal trainer. So many of us feel that we 'should be able to do it ourselves'. Where this feeling comes from is an entirely different topic that we could spiral into ... but we will leave that for another time. Let's get to the nitty gritty. Here is what I want you to do when you experience times of low motivation...

1Low motivation...
2Figure out what motivates you...
3Go with it...
4You will succeed...
Repeat steps for the rest of your life....


Motivation Check List
Here are 7 sure ways to stay motivated and stick to your fitness plan for life!

1 Reach For Your Goals. Goal setting will help you stay focused and motivated during times of doubt and lack of interest. In order to be effective, goals must be SMART-Specific, Measurable, Attainable (possible), Realistic (probable), and Time-bound. Keep a copy of your goals where you will see them everyday.

2. Fool Yourself Into It. Choose an activity that you actually enjoy, and it won’t feel like work. Walking, for example is one of the easiest, most safe, and least expensive activities for improving overall fitness that can be done nearly anywhere at anytime.

3 Buddy Up. Exercise with a friend and you will be more likely to stick to your plan. Not to mention it can be much more fun and the time will fly by!

4 Sign The Dotted Line. Make a personal contract with yourself. Your word may be all it takes to keep you one the right track. Make it specific, sign and date it, and stick to it.

5 Plan To Fail. Sounds grim but at least 50% of people drop out of their new programs. You need to be prepared for a relapse when you are tempted to quit. Think of all the excuses you may use down the road to get out of your workout, and then write down a solution for each one.

6 Recruit A Drill Sergeant. Well maybe not, but a Personal Trainer will do. Hire a professional to get you started and keep you focused. A Personal Trainer will design a program that is safe, effective and specific to your needs. They can also provide new enthusiasm and help motivate you if you are losing your focus.

7 Collect The Facts. Do you know what your current fitness level is? Take part in a fitness assessment with a Kinesiologist or a Personal Trainer to find out where you are in relation to your fitness goals and what you need to do to reach them. Fitness assessments are not as scary as you may think and can be a great motivator when you see your results over time.

Good luck and hang in there, you’re on the right track!

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