Lifestyle

How Will You Hit the Reset Button for 2016?

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Are you ready for a fresh start in 2016?  Do you want to hit the RESET button?  I get it,  because I lived it for most of my life.   When we hit the reset button, it gives us power.  It gives us a sense of new direction and new possibilites.  But for many, the motivation starts out strong but disappears fast after a short time.  Why does this happen?  Why do we vow to do things we’re not capable of executing everyday?  Why do we set the expectation bar so high that failure is always the end result?

I know all about it.  I spent 25 years hitting the Reset button until I changed my approach as to HOW to hit the button.

Here are my tips to get you started and keep you going for 2016:

 1) FIND YOUR WHY.

Why do you want to change?  Why is it important to you? What will it take to keep you going?

If you’ve tried and failed in the past, it’s possible that your motivation wasn’t clearly outlined to include this important principle.  You need to narrow down to exactly what will keep you out of the frig at night or get your butt out of bed for a workout.  For me, I don’t/won’t ever go back to my old ways so I “Stay Ready So I Don’t Have to Get Ready”.

2) SET SPECIFIC GOALS.

Do you start every year vowing to lose a large amount of weight?  Instead, set small, time specific goals.

It’s about baby steps, 5-10lbs at a time.

But, it’s  not always about the number on the scale.  Maybe this is the year you train for a 5K or some other type of athletic event?  Find your WHY in your goals. For example, I was never the athletic type so proving to myself that I could run 3 miles (5K) without puking was important to me and it was one of my first goals when I started my journey.

3)  KEEP TRACK OF FOOD/ACTIVITY.

I promise this will be one of the biggest keys to your success.  You have to be realistic about what’s going on behind the scenes so you can be motivated to make and maintain changes.  Whether you use a smart phone app or write it down, do not leave out this important step.

So many times I hear, “Kathy, I eat right.  I don’t know why I can’t lose weight?”  Here’s my tough love speech……drum roll….

“Well, you’re obviously doing something wrong or you would see results”.  Yep, it’s that simple.  Maybe it’s your portion sizes?  Eating the wrong kinds of food late at night?  Too much processed foods or juices?  Success always goes back to the meal plan.  Don’t fool yourself.

4)  IDENTIFY ROADBLOCKS.

What has stood in your way in the past?  Are you in touch with the triggers and emotions that have caused you to lose motivation?  Think about these carefully.  Are you the one always picking up the slack at work?  Do you let your spouse or kids rule your schedule?

Write them down and plan accordingly to work around roadblocks.  You know what they are.  This year, come up with a plan to kick that crap to the curb.

5)  DON’T GO COLD  TURKEY.

The biggest mistake we make when we start out is trying to change everything at one time.  It’s not possible.  If it was possible, everyone would succeed the first time.  Take baby steps- make one change each week.  More water?  Less processed foods? More fiber? More sleep?   Zero in on the things that have stopped you before and pick one thing to change each week.  This is where your food/activity journal is a huge benefit to your planning process.  Your journal tells you where you can clean up the mess.

6) BE ACCOUNTABLE. 

This is a great way to keep the fire burning.  Find a gym buddy, hire a personal trainer or join an organization.  Find people who share your mindset and surround yourself with those that lift you up, not bring you down.

7) PLAN, PLAN, PLAN.

Your car doesn’t just drive itself to the gym and a healthy plate of food doesn’t magically appear in front of you.  Stop using your schedule as an excuse.  I know we have life hiccups but for the most part, you know where you need to be 90% of the time.  Stop the excuses and plan ahead.

None of this will be perfect, because you are Human.    You will have bad days.  You will have good days.  Don’t let the bad days dictate how you will finish 2016.  You are in control.

Get my book and you will have your own personal Cheerleader for 2016.  I will guide you through the process and help you with everything from your attitude to the workouts.  THE TIME IS NOW!

klbott

Summer Travel doesn’t have to mean Summer Disaster!

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Here we are- in the heart and heat of the summer!   Many of my clients travel this time of year and this is the point where their hard work can become derailed if they are not careful.  All the months of meal planning and dedicated exercise is now put to the test. Yes, it’s definitely a challenge but with some extra planning, you can keep to your goals and not let a vacation or business trip get in your way.

 Whether you hit the road, skies or Caribbean, you don’t have to give up total control.  Today I want to share with you my personal tips for staying on track and not having twice as much work to do when you get home.

 

NUTRITION IS KEY:  

If you’ve been following a meal plan, then I doubt you’ve been eating a lot of meals outside the house. Going on vacation or business trips definitely includes more meals eaten on the go.  And while you may feel you deserve a break from all that chicken and broccoli, here are some tips to help you keep it together:

  • Just like you plan your vacation activities or business itinerary, spend some time planning where you will eat.  Go online and look at menus to see what will be the best choices for you.

  • Once you get there, don’t hesitate to ask your server how entrees are prepared. I can’t tell you how many times I’ve assumed that my dish was prepared a certain way and I was overwhelmed  when it arrived in front of me covered in a foreign sauce that was not good for me.  It’s hard to scoop that good stuff off to the side when your meal is already covered in it.

  • Better yet, ask for all sauces, dressings, gravies and condiments to be served on the side.

  • Substitute vegetables or salad for fattening side items.

  • Watch your portions- restaurants will always serve more than we’re used to and if you’re like me, it’s hard to not want to eat the whole thing if it’s in front of me.  I always ask the server to show me the portion size if possible.   See if someone at the table is willing to split it with you or decide you will leave some behind or take it with you if possible.

FLYING OR DRIVING?

  • If you’re on the road, you don’t have to go through the first drive thru you see, instead map out a local grocery store & between the produce aisle & cooked meats counter, you can whip up your own healthy meal.

  • One of the best pieces of advice to pack your food.  The last thing you want is to end up starving at the gas station and add 3 candy bars to your fill up or pay an exuberant amount of money for unhealthy munchies at the airport.

  • Another great tip, bring an empty water bottle to the airport.  Obviously you can’t take a huge bottle of water through security, and after you get through, you will have to pay a small fortune just to buy a drink.  So, take your own empty bottle & fill it up at water fountains.

  • And finally, call ahead to the hotel or resort to see if you can reserve a refrigerator.  If so, you can fill it with your own healthy snacks.  And if the mini bar key is staring you in the face, leave the key with the front desk so you won’t be tempted at midnight.

MOVE IT! 

  Depending on the length of your trip, factor in some time to stay active.  If I’m away for less than three days ( and depending on the activity level of the trip), I usually don’t plan to visit the dumbbells or cardio equipment.  For example, last summer I took my kids to NYC.  With all the walking we did for 3 days, the last thing I was worried about was if I was going to visit the hotel gym.

Anything more than 3 days, I figure it out.  Here are some ideas when staying at a hotel, resort or cruise ship.

  • Check out the hotel fitness amenities before you arrive.  Many have a gym, pools, tennis courts or walking paths.  If you’re at a resort or on a cruise ship, you can find a scheduled fitness class to take.  The best time to workout is first thing in the morning.  Not only will you have it done, psychologically it can help you make better choices for the rest of your day.

  • No gym, no problem.  Use your own bodyweight for moves like body squats, lunges, push ups as well as resistance bands.   Just 20 minutes can do you body good.

  • Many hotels may not have a gym, but have an affiliation with local gyms in the direct area.  My gym works with several hotels here in the area.  Make the call to learn more.

  • Or you can decide that this is your scheduled break from your routine.  If my trip is short, say 2-3 days, I plan for a break.  I eat accordingly and I allow myself to not worry about the weights.  Anything more than 3 days, I will plan for a workout.

My last piece of advice is to STAY HYDRATED!  

This is NOT the time to skimp on your water intake.  In fact, I recommend that you increase your water consumption to include for an additional 30-40 oz of water.  Why?

  • A lot of the food we eat on the go will be higher in sodium ( especially restaurant food) and the water will help keep you flushed out.

  • If you’re on vacation, you may be consuming more alcohol than normal, and the alcohol has a dehydrating effect on the body.  The extra water will keep your body running smoothly.

  • The extra water can help trick your body into feeling full so you won’t be as tempted to overdo it .

Bear in mind that you are in control.  There’s always a way to stay focused and on track.  But, if you decide to use your vacation as a time to indulge, accept your decision and tell yourself that it’s only a short period of time.  Tell yourself you will not let one week of more food and less exercise turn into a whole month.  The key is to have more good days than bad days, and ultimately enjoying those days!

SAFE TRAVELS!!

Is it time to hire a personal trainer?

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Right about now you may be thinking of investing in a personal trainer to help you reach your 2017 goals.

Most go at it alone in the beginning and then realize they need some extra help.  So, right about now I start getting the phone calls/texts/emails saying “Help me Kathy!”

If you’re in the market for a personal trainer to help you, great! Here are some things you should look for and EXPECT when you hire a certified personal trainer.

Education and Certification:
I’m not saying that years of experience as an athlete or hanging out at a gym can’t add some benefit to your training, but let’s face it- you are paying for a level of expertise above and beyond what you can research on the Internet.  

Your trainer should be certified or have a 4 year degree in the field of physical fitness. This shows a level of professionalism above others who claim to know it all,  but haven’t shown the level of dedication to get certified.

Ask for a consultation first.
If you and your trainer do not know each other, ask for a consultation.  I meet with every client first so we can discuss expectations, ask questions, etc.  I want my client to feel comfortable with me and the gym.  As well, I want an opportunity to visit with the client and have a better understanding of their goals.

Do not hire a trainer without a free 15-30 minute consult first. Ask lots of questions – the only dumb question is the one not asked.  Let me be clear, this is not a workout but a “get to know” session.  Actual gym time is charged.

 Look around and ask for referrals.
If you belong to a corporate gym (24 Hour Fitness, Lifetime Fitness, etc) then take some time to watch the other trainers as they are working- you will get an idea of who is competent and who is not.  Ask your friends and family for a referral.

Sessions begin on time.
Your trainer should always be on time.  Even if you’re not on time, your trainer should be on time.  You are paying for the session so when you show up is your business, but trainer tardiness is inexcusable.

Professionalism in the gym.
If your trainer is walking around with their cell phone and not paying attention to you, this is a big problem.  I do have to handle a text every now and then but my phone is not part of my training equipment.

Visiting with others in the gym is also a big No-No.  I enjoy the camaraderie with members and other trainers but I don’t abandon my clients in order to visit with a non- paying client.

Be smart with your training time.
Do not let a trainer watch you warm up on the treadmill as you’re paying him/her to do their own thing.  I ask all my clients to arrive early so they can be ready when it’s THEIR time. Unless the client and I have decided mutually that cardio will be part of their workout, I do not have a client pay me while I watch him/her run on a treadmill.

Giving every client the same workout.
Does your trainer understand your goals?  Does your trainer have your best interest at heart?  If you belong to a gym and have an opportunity to watch some trainers, make sure they are keeping it fresh for everyone.

Do not give up a huge amount of money up front.
Do not pay for a huge package of sessions up front without trying out the trainer. I’ve heard of trainers selling themselves by offering huge discounts but the catch is you have to buy a large number of sessions up front. If it sounds to good to be true, it usually is.

Make sure you can get a copy of your workout.
You have a right to a “hard copy” of your workout.  If you are working out with a trainer who isn’t keeping track of your workouts or writing anything down, then you might be getting the same workout as the client before you and the client after you.

If you are following body part splits or certain programs for increasing weight/sets/reps then I understand.  But, at any point in time, your trainer should be able to give you a hard copy of your workout if asked.  Be clear on the policy before you commit to a package.

Be wary of trainers that push their own supplement sales.
It’s one thing to suggest supplements but it’s another to be pushy and claim that results will not be met unless you buy them – and buy them from the trainer.  This is totally unprofessional.  

Ahhhh– but guess what….your trainer also has expectations of you as well.  I’m known to be a tough love trainer but my clients know from the beginning what to expect of me. 

Take responsibility for yourself.
I’m not responsible for you 24 hours/day.  What you do when you leave me is your choice.  I give you my full attention when you are with me but if you leave and make poor decisions , that’s on you.

Don’t slack during your workouts.
Don’t be upset by the results you get if you aren’t putting in the work.  Be committed to your workouts and your trainer.  

Be committed to your schedule.
Your trainer has reserved days and times each week – be respectful of their schedule and if you have to cancel, do it in timely manner or expect to be charged the full amount of the session.

One workout doesn’t make you a fitness model.

Good quality results take time.  Have realistic expectations and give the process a chance.

You can’t out-train a bad diet.
80% of your fitness success depends on a good meal plan.  If you are busting your butt in the gym but not following a quality meal plan the other 23 hours/day, you can forget seeing results. Period.

As always, feel free to email me with questions or comments.  Kathy@thetimeisnowfitness.com

Thanks for reading and cheers to your health and fitness!








@thetimeisnowfitness