Focus on Fitness

The biggest challenge I hear regarding exercise is finding the time.  The desire to workout is there, making it happen is another story.  As we talked about with food, it requires planning.  Just like everything that is important in your life, you need to commit and make the time.  Here are a few tips to make working out a habit:

  • Schedule it:  Just like a Dr. or hair appointment, schedule your workout on your calender in advance and plan your time accordingly.  You don’t miss those important events, so the same holds true for your fitness appointment.  If it is a SHiFT class, sign up in advance so you are committed.
  • Earlier is better:  Try to work out as early in the day as your schedule permits.  How often do you say you will do it after work or after dinner and it never happens.  Set that alarm clock and try a 5:30 am class… you know you can do it.
  • Grab a buddy:  Having a workout pal is powerful.  That little extra pressure of knowing your friend is counting on you will make you get out of bed and follow through on your plan. Plus you can motivate each other! Push each other do MORE!
  • Mix it up:  Too much of the same is monotonous.  Pick one day a week that you are going to go to a different class, try something new or do something you love.  Exercise shouldn’t be torture, it should be fun, challenging and make you feel good.
  • Enlist Technology:  Sign up for My Fitness Pal  or use a Fitbit to track your activity (and your food).  A log of your steps/workouts will inspire you to be more active! There are a lot of  options available and many are free!

SHiFT  and LiFT
Along the theme of mixing it up, you can’t just SHiFT.  As much as we love it, we can’t do it every day.  You need to add strength component.  It builds muscle, strengthens your core, helps with bone mass, boosts your metabolism (better calorie burn)…. you get the picture.  Keep it simple to start.  Commit to 2 days of Non-SHiFTing activity for the next 3 weeks and see how you feel. Remember small steps yield BIG results!

Anywhere Workout
Now don’t think you need to join a gym or buy fancy equipment – mountain climbers, push ups, jump squats…. are excellent strength-based exercises.  Here is a simple workout I do at home or on the road, you need is 2-5lbs weights.

Repeat 5 x
10 Push Presses
10 Air Squats
10 Dumbbell Deadlifts
1 Min. Plank Hold
10 Pushups (chest to deck- yes you can go on your knees; just got chest to deck)
10 Ground Touches

This Week’s Challenge
Keep up the momentum this week.  Now that you’ve stabilized your eating, focus on fitness this week.  Here is your challenge:  SHiFT and LiFT 2 days a week for the next 3 weeks. As always, if you’re looking for even more, reach out to me and we can schedule a one on one “SHiFT and Lift” session.  I am also happy to give you some more easy to execute work outs at home… just ask!

Remember, you must focus on your target if you want to hit a bull’s-eye.

-Jenn