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How Are Your Habits?

In this year’s January issue we talked about developing new habits instead of making New Years resolutions.  My challenge to you was to make a list of six new habits you’d like to acquire this year and to put in place a systematic plan to develop those habits. 

The word habit often connotes a negative meaning to us.  We think, or are told by others, about all the bad habits we need to stop.  The American Heritage Dictionary definition of habit is: a pattern of behavior acquired by frequent repetition.  It doesn’t judge good or bad.

So how can we more easily develop good habits?  If frequent repetition is the key, a plan is needed to ensure their development.  Otherwise, our good habits can become one-hit-wonders that never last.  Try these three techniques:

• Calendar it – if the habit you want to acquire is exercise, down time, going to bed early – something that can easily fall victim to your schedule – put it on the calendar.  That’s where you put important appointments for others (doctor appointments, kids activities) so why not yours?  Schedule it and protect that time as you would any other.

• Make a note – for habits that require continual effort throughout the day –drinking more water, stretching frequently at your desk, smiling when you pick up the phone to make a sales call – jot notes and pin them up where you will see them regularly. 

• Ask for help – Family and friends that love you will be happy to help (and you can return the favor).  So, if you want to add extra fruits and veggies to your day, ask the family member who does the shopping to pick up your favorites.  Or, when a friend asks what she can bring over for a snack, request fruit salad.

Put these three easy suggestions into practice and your good habits will develop quickly.  Soon you’ll be looking for new ones!

 

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UPCOMING EVENTS

Is Swimsuit Season A Source Of Stress? Most people cry “yes!”  Are you? Have you noticed you are: Spending more energy hiding your body Too self conscious to wear a bathing suite, shorts or fun summer tops Avoiding fun socializing activities with friends in fear of how you look and feel If this sounds familiar to you, I can help. As a Fitness Coach, I: Develop a plan and create personalized exercise strategies to help you meet your goals most quickly. You therefore can enjoy fitting comfortably in your fun summer wear! Hold you accountable so that you are much more likely to stay on track and see results and thereforeenjoy going out with your friends! Provide you with fitness motivational tools so that you know what you’re doing is working and are motivated to keep going. To help you increase confidence and body esteem! Support you all along the way! "You’ve taught me that I am important, that I can take time for me, and I can feel good about me no matter what the scale says. You’ve given me more than you’ll ever know. Everyone and anyone can learn something from your program and its well worth it." LoAnn Thompson Call 218-846-1525 today for a F*REE consultation to see if Fitness Coaching is right for you.  I have five spots left in my coaching schedule this spring.  If you want to APPROACH SUMMER MORE FIT AND CONFIDENT call me today.

 

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Shape Up For Summer Fun

Most parents are so busy keeping their children busy during the summer that they forget to have fun too.  Kids go to camp, join leagues, and take classes… why not us?  Many cities offer adult leagues such as softball and soccer and classes like sailing, scuba, water skiing and rowing.  Do a Google search or call your town’s parks and recreation department to find an array of opportunities. 

Now is the time to start shaping up for all of these sports.  Many water sports require upper body strength and balance.  Here is where strength training comes in.  While training the leg muscles is important, make sure to develop a routine that includes working your chest, back, shoulders, arms and your abdominal muscles.  If you’re new to strength training, hire a coach or trainer to make sure you are exercising properly to get the most benefit (tone and strength) without injury.  It is worth the investment.

If you are a strength training veteran, shake it up.  Using free weights and cables give a more real-life workout, mimicking the actions of many sports moves.  Take up Pilates or work on the exercise ball.  Many traditional free weight exercises performed on a bench can be taken to the ball, adding a new dimension to the exercise. 

Does tennis or soccer interest you?  Start training with lateral movements and side to side drills.  Interval training (pushing hard for a minute or two, followed by recovery, repeating the cycle) during your normal workouts will help you train for those sports that require a lot of start and stop movement where short, intense bursts of energy are required.  Your workouts will also be more fun and burn extra calories.

Do something different this summer.  You might actually have fun getting and staying in shape.  Isn’t that a dream come true?