A Habits Check Up 

This year we’ve been taking a look at habits – instead of setting New Year’s resolutions in January, I challenged you to acquire six new habits over the course of the year that are important to you.  We are half-way through the year so let me ask you, how is the process coming along? 

One reason we take the time to check in with our goals, and where we are towards achieving them, is to know if we are on track or if we need to modify our plan.  But another reason to check in with our goals is to see if they are still relevant.  Are the habits that you made the decision to develop at the beginning of this year still applicable, still warranted?  A good way to find out is to ask the question, “So what?” 

For example, if you have yet to develop the desired habit of eating breakfast five mornings per week, where currently you are eating breakfast only once per week, use this question.  “So what if I eat breakfast five mornings per week?”  Your answer might range from having more energy to not feeling ravenously hungry at lunch (and therefore not overeating).  The answers you come up with must be strong enough to overcome “so what” in order for you to want to put forth the effort into developing the habit.

What if the answer to “so what” surrounding one or more of your habit goals is not sufficient to motivate you?  What if the response you hear back from yourself is, “Yeah, so what?”  Then it is okay to let go of that goal and move on to something else.  Trying to reach a goal or develop a habit that doesn’t motivate you won’t work, no matter how “good” or “healthy” the goal. 

Whatever your goals are, the greater a “case” you can build for achieving them, the more likely it is that you will.  Picture yourself as a defense attorney, arguing your case before the jury.  Why are your goals important?  Health, energy, stress reduction, endurance, fitness, self-esteem and confidence… why are any of these things important?  Why should your “case” win?  How can you convince the jury inside of you to swing your way?

Reassess the applicability of the habits you’ve had difficulty following through with this year.  Dump those that are no longer motivating or important to you right now – you can always revisit them later.  For all others, build the strongest case you can – and win! 

Message from the President:

Ya, summer is here! We have had quite a few rainy days but when the blue sky and bright yellow sun pops out it feels great. Tom, the kids, and I have been at the lake quite a bit already and have had tons of fun.

If you are a mom with active children (what child isn't active) they are probably involved in many activities and various summer camps. Have you dropped off your child to go to camp and say to yourself "I'd like someone to drop me off at camp." At least I sometimes think I'd like to go to daycare and just play all day. (smile) Well I would love to give you an opportunity to go to camp. I want to go and I want to invite you to go along with me. Yes, I have done it. I have set my own Day Camp up at Fair Hills. The day is loaded with tons of fun, relaxation, and I hope lots of giggling.

If pampering is in line of what you need, this is your event. We will go from outdoor fun, spa services, massages, to beading, starting our own indoor herbal garden, listen to Gail Nelson speak on 'HOW TO DO NOTHING', wine and cheese tasting, fashion consulting, dinner, scavenger hunting, sharing, laughing, lounging, and tons more. Look for further details for your day of fun and I will send out a personal e-mail invite to each of you shortly. Keep Sept.15th open for your personal day of fun.

To your health,

            Amy Lundberg
            Aim For It, President

No Excuse Summer Travel

Summer is finally here!  It’s time for those family trips to start.  But this doesn’t mean your exercise program should stop! In fact, traveling gives you an opportunity to get some variety into your workouts.

The key is planning, of course.  Some destinations make this easy for you.  In Las Vegas, you can ride a stationary bike or walk on a treadmill while playing a slot machine!  Recently many hotels have included exercise equipment in their guest rooms along with a videotaped workout.

There are many ways to get a workout in, no matter your destination.  Call ahead to your hotel to see if they have an exercise facility.  If they do, find out what equipment they have so you can be prepared.  Bring your walking shoes with you and sight-see while working out.  Take advantage of the pool to swim laps.  If swimming isn’t your thing, try deep water running.  All you need is a light weight water belt that should easily fit in your suitcase.  Strap it on, jump in, and cool off while getting exercise!  For strength training, a simple resistance band or tube will take little room while packing.  With this basic tool, you can workout each muscle group in 10 to 15 minutes.  (For equipment sources or to develop a strength program, please call or email our office).

Here are some ideas to blend vacation and exercise:

• Hitting the beach?  Walking in the sand is great cardiovascular exercise and it strengthens your feet and ankles.  Dry sand will be harder to walk in than wet.
• Rent bicycles for the family – see the city or country by bike.
• Arrange a walking tour.  Many cities have organized tours.
• Cruising?  Jog around the deck while catching the sunrise or sunset.  And, most cruises offer exercise and dance classes.

So don’t forget your commitment to exercise this summer.  Vacation time doesn’t have to be a reason to stop being active and lose all the improvements for which you have worked so hard.  Get creative and find exciting things to do that include activity.  And remember, you don’t have to maintain your five day a week routine or find a gym to workout.  Light activity most days or moderate activity three days a week will help you maintain your fitness level.   Remember to plan ahead – you’ll be happy you did when you return home!

Fitness by Phone® Works!  Says Lori:

Prior to becoming a Fitness by Phone® (FBP) client, I didn’t exercise.  Then, due to some recent health issues, I finally decided to seriously focus on a program to help me lose weight and become fit.

I was referred to my FBP Coach from another trainer.  After talking with my Coach, I liked her personality and enthusiasm about the program.  I felt the FBP program was what I needed to get on track to becoming healthy: the flexibility, the focus on activities I already enjoy (i.e. biking, kick-boxing), and the long-term goal of self-reliance. 

My Coach always makes sure I like the exercises we’ve selected.  If there’s something that’s just not working for me, she comes up with alternatives that will provide the same type of benefit (i.e. cardio, strength training).  FBP teaches me to be accountable for my activity level (or lack thereof).  I am the type of person that once I make a commitment, especially to another person, I’m less likely to back out of the task.  Because of the weekly phone call with my Coach, it forces me to perform the way I said I would.  This is gradually lending itself to feeling less reliant on my Coach and more accountable to myself.

I have two favorite aspects of the FBP program: my Coach and the results.   My Coach is wonderful.  She’s supportive, focused, fun, and makes sure I am instructed in the proper form of stretching and exercising so that I don’t injure myself.  She genuinely cares about her clients and wants to see them succeed.  And, in the short time I’ve been doing FPB, I can not only feel the difference but have also seen the difference: in five weeks, I’ve lost 7 lbs, have more energy and am not as out of breath in doing daily activities. 

I would definitely recommend FBP to another person – I think FBP is a great opportunity for people to take control of their fitness program and health. 

Lori Boe, Mechanical Engineer

Canandaigua, NY

Kale-Avocado Salad

A Wonderful Summer Recipe!

• 4-5 leaves of kale (sliced down to the big part of the stem)
• 1 ripe avocado
• Juice of 1 lemon
• ¼ cup of olive oil
• 2 Tbsp of raw pumpkin seeds
• Sea salt to taste

In a salad bowl throw in the kale leaves, lemon juice, and olive oil. Cut up the avocado and add it to the kale/lemon/olive oil mixture.Using your hands, mash the avocado into the kale leaves. Add the pumpkin seeds and stir them in. Then salt to taste and enjoy! It's delicious by itself as a side dish or on a veggie burger sandwich!