Obviously this is going to vary from person to person based on your past histories and current habits. But here’s my attempt at coming up with a general list of habits to work on changing and how you can start to take the steps to do that, based on some of the barriers I’ve seen with clients and some I’ve encountered myself.
I’ve grouped them into three categories: exercise, nutrition and mental health, or what I like to call the Self-Care Trifecta. Getting a handle on these three things is a lifelong process, and sometimes I find we focus too much on one for too long while ignoring the others. Though balancing all three is a mighty challenge (and one I don’t think we’ll ever be able to do at the same time), having the Trifecta tip in three directions throughout your day, week or month is better than having it just topple over to one side completely.
Since trying to form too many new habits at once is overwhelming and generally doesn’t work, I would pick ONE habit out of all three of the categories to work on for a month. Then for the next month, continue your chosen habit (or take it up a level) and add in another habit from a different category. I’m going to be facilitating something similar to this using a habit changing worksheet with my Koru Personal Training January Facebook Challenge Group next year (sign up at the link if you’re interested!), but here’s a sample of just some of the things you can choose to focus on for 30 days: (more…)
I’m sure we’ve all heard the story by now about Instagram model Essena O’Neill, an Australian teenager with over half a million followers who decided to quit the social platform in a blaze of glory, but not before showcasing what really goes on behind the cultivation of each picture-perfect shot by editing the captions.
“See how relatable my captions were – stomach sucked in, strategic pose, pushed up boobs. I just want younger girls to know this isn’t candid life, or cool or inspirational. It’s contrived perfection made to get attention,” she writes.
We often hear about how important goal setting is when it comes to achieving anything, from becoming more successful at work to improving your overall health and fitness. While setting short- and long-term goals are still important and a part of the process of achieving a more happy and healthy you, sometimes focusing too much on an end goal can be more of a barrier than a motivation factor.
I was listening to the Lift Like a Girl podcast the other day that touched on exactly this topic. In the episode, fitness coach JC Deen and Nia Shanks were discussing the perils of fat loss (you can listen to the whole episode here) and how where you’re at is a process of your habits. When asked how someone can successfully overcome the perils discussed earlier in the episode, JC read a quote from trainer Amir Siddiqui that I thought was a great analogy for why focusing on the end goal doesn’t always work: (more…)
You know when you hit 30 (or 25, perhaps), and you start reading self-help books to address an identified problem or figure out what your life’s purpose is?
Unhappy in love? Relationship on the rocks? Feeling unfulfilled at work? Kids driving you crazy? Stress and anxiety ruining your life? Depression dragging you down? Unable to pay the bills? Feel empty inside? There’s a self-help book for that, I’m sure. And most of it is probably fairly good advice, especially if it’s penned by a PhD, medical doctor, scientist, therapist or psychologist with decades of experience behind their words of wisdom.
But does reading, intellectually understanding and even applying some of what you’ve learned ACTUALLY help you? Not the ego you, but the REAL you? The you that all those self-help books promise to help reveal?
I’ve been thinking a lot about this lately as I’m currently eyeballs-deep into several self-help books. It’s all fascinating stuff, and while some of the wisdom and advice has definitely helped me to understand myself and others better and to see certain situations with more clarity, I’m curious as to how it’s actually affecting my true self. Although intellectually I understand the advice and have been working on applying some of what I learn into my everyday life… is it really me? It’s like when I give a new client a strength training program or nutrition plan: Intellectually they know what to do and can even take steps to incorporate it into their lives… but is it their default state? Is it something that truly resonates with who they are, their desires, their values, their beliefs? Is that why changing habits — especially ones related to fitness and health — so hard to do? (more…)
I want to lose weight/run faster/get stronger, and generally I know what I need to do to achieve that goal (eat less, move more, lift weight, run fast), but I just don’t know how to make it happen with everything going on in my life.
Does that statement ring true for you at all?
If so, welcome to step three or four of Prosci’s ADKAR process for managing change!
In my other life (the one outside of fitness and health blogging and personal training), I’m an internal communications and change manager professional for a large organization, and was thinking the other day how a model we use for managing change within the organization — called ADKAR — could totally be applied to fitness and health. (more…)
How was your week? I’m almost recovered from the marathon and Thanksgiving food binge on Sunday. I had about two days of soreness and hobbling after the race before I felt normal again, though I’m clearly not quite recovered yet as I went for an easy 15-minute run yesterday and bailed on the sidewalk. Probably not the best idea to go for my post-marathon recovery run in the morning in the dark on uneven pavement. Other than a scraped elbow and torn glove I’m fine, and happy that I didn’t also tear my Lululemon running jacket.
I’m actually surprised I feel as good as I do after last weekend, which gives me hope for my upcoming marathon training plan. I’m going to go back to focusing on strength training for about a month until I start to ramp it up again for the Phoenix Marathon in February. (more…)
“To live a creative life, we must lose our fear of being wrong.” – Anonymous
“If you are not willing to risk the usual you will have to settle for the ordinary.” – Jim Rohn
“Opportunities don’t happen, you create them.” – Chris Grosser
“All progress takes place outside the comfort zone.” – Michael John Bobak
There. Now that you’ve read those, are you ready to get up, put down your phone/close your laptop and create a risky opportunity that makes you feel uncomfortable in order to achieve greatness? Are you going to put on your workout gear and head to the gym right this very moment, even though you’re currently cozy in your bed/sitting at your desk at the office? No?
I’ve often wondered if reading motivational quotes layered over images of mountains, oceans and trees actually inspire people to get up and DO the things the quote is trying to motivate you to do. Although many of us seek out and resonate with words of wisdom, especially when we’re going through tough times or are working on something that requires mental strength and willpower, do they actually cause a person to take action? (more…)
Despite my bad news on Wednesday, I had a solid week of workouts, client training and program developing, freelance writing and actual work-work. Thank you all for your comments on yesterday’s post — though I’m disappointed I won’t be getting to experience Boston this year, I know I’ll get there eventually. I was kind of hoping to take a break from structured marathon training for awhile, but in order to attempt another BQ between now and September I’m going to aim for a March-May race. There’s the BMO Vancouver Marathon on May 1, a race I’ve done and really enjoyed, though I hear the full marathon route is rather hilly. I could also travel to a destination race, like the Phoenix Marathon in February, and combine it into some kind of a vacation. But I think I’d rather stay closer to home in a climate similar to what I’ll be training in.
Next weekend is Canadian Thanksgiving AND the Goodlife Victoria Marathon, of which I’m running the half. I haven’t trained much other than a few 15 km runs on the weekend since I’ve maintained a good level of fitness since the Finlayson Arm 28K. I almost considered signing up for the full just to see how fast I could run… but logic won. Ange is coming to stay with me for the weekend which will be super awesome as well.
Today I’d like to share the inspiring story of one of my clients, Ximena, who I’ve been providing online coaching services to since January of this year. She’s gone from nights at home on the couch seven days a week to strength training, yoga and running most days of the week, plus preparing healthy meals for her and her family. And this past weekend, she ran her first ever race – the Terry Fox 5 km in Vancouver. Her enthusiasm, determination and positive attitude is so inspiring, so I asked her to share her story on my blog. Here’s Ximena’s story, in her own words:
Ximena at the Terry Fox 5K run in Vancouver this past weekend
I’m a 36-year-old mother of two girls. In late 2014, I was introduced to a wonderful lady who shared with me that she used to be as “big” as me (not in those exact words, but close) and that she had slowly started running to the point where she now runs marathons. I thought to myself, “If she can do it, maybe I can, too!” Looking at her current Barbie-doll waist was for sure a motivator. I had reached a stage in my life where I was thinking to myself, “Why bother trying to lose weight and get fit? Once your figure is gone it’s impossible to get it back…” Well, I can tell you now that is NOT TRUE!
This wonderful lady introduced me to Bri and the unbelievable journey began early this year. Slow and easy (but not painlessly… 10 squats can really burn if you are in the shape I was in). The initial goal was never to run a race, but rather to enjoy being off of the coach and as healthy as possible (the weight loss was just the icing on the cake!).
I started by walking for 20 minutes three times a week, and doing yoga and strength training at home two to three times a week. A funny thing happens when you start strength training: with each passing week you notice that your body feels better and stronger, you start to notice and feel muscles that weren’t “there” before, and people start complimenting you on how good you look. (more…)
Are you unhappy with your body? Do you wish you were faster, stronger, bigger or leaner? Do you long to be one of those neon-clad runners who pound the pavement at the crack of dawn and actually enjoy themselves while doing it? Do you wish you didn’t love ice cream, cheese, chocolate and salt-and-vinegar chips so much?
I’ve got good news for you.
Evan Thompson, a philosophy of mind professor at the University of British Columbia who recently published a neuroscience paper on the concept of what we perceive to be our ‘self’, has discovered that “the brain and body is constantly in flux. There’s nothing that corresponds to the sense that there’s an unchanging self.” Now, this doesn’t mean that one day you’ll spontaneously grow bigger bicep muscles and develop cravings for kale and wheatgrass smoothies – but it does verify what Buddhists have believed for ages; that our self is ever-changing and that we are not our thoughts.
“Buddhists argue that nothing is constant, everything changes through time, you have a constantly changing stream of consciousness,” Thompson explains in this article. He found evidence that “self-processing in the brain is not instantiated in a particular region or network, but rather extends to a broad range of fluctuating neural processes that do not appear to be self-specific.”
So what does this have to do with health and fitness? (more…)