Sometimes our minds are so blocked in regards to our physical capabilities. This blockage comes from our own belief systems, perhaps a system that was created by a less than perfect past experience, fear of failure, fear of being judged, being compares by and to others, or simply just not giving yourself enough credit by assuming you wouldn't be able to do it! If we limit ourselves from something that yesterday seemed unfeasible, challenging or out of our comfort zone, then it is in the end that we deny ourselves the opportunity to experience and achieve the capabilities which could come naturally and with ease.
If you take the opportunity to "get real" with yourself in this moment and think about all of the belief systems around working out, sports and health that you have created over the years which kept you feeling "safe" by your actions of not trying something new or quitting when it felt tough. Some would consider this cheating yourself, however, I consider this to be far more serious - I call this abandoning your body. Yes, it does sounds harsh.. but to me it's the truth!
If you're sitting here reading this, and you realize that your lack of incorporation, yo-yo history of fitness or perhaps the routine that just has not managed to become a routine is the side effect of your negative belief systems, and you are ready to power up and get moving to bring health back into your body, I applaud you! Read back through my previous columns of: Mind body connection, Goal setting, Creating routines and Fueling your body to get you started!
One of the best things you can do is commit to yourself! Invest in a personal trainer to get you confident with your movements and to help you develop a routine. If personal training is not your thing, and you are looking for a commitment to your fitness, then check out my upcoming Train Like an Athlete, group training 8 week program! This program is for people who have worked out before and feel comfortable doing the basic primal movement exercises.. squats, pushes, pulls, lunges and can connect to the core. Limited spots are available, register to confirm your spot at [email protected]
If you like the idea of group training and have a group of friends or coworkers who would like to create your own small group training program, call me 250-859-2431 to inquire!
I am so frustrated with how challenging the process has been to continue with achieving my New Year's resolution, of staying active and eating healthy. I feel like a failure! I have not been enjoying the process, I don't want to give up on my hard work over the last few months, but to be brutally honest...it just seems sooooo much easier to not worry about my health. I remember being happier when I didn't have any pressure of change. I am starting to think that I will never achieve a healthier life! I just don't know what to do anymore, Please help me!
I appreciate your honesty regarding the frustration and challenges you have faced in achieving your New Year's resolution, please allow me to start off by saying, just because it has been difficult in the past... does not mean it's always going to be that way! Allow yourself to let go of all the pressure and frustration that you have held onto regarding the current incorporation of lifestyle changes. Take a big sigh of relief! Because from this point on, you will find out that change does not need to be so hard! If you can build a strong foundation for future health and wellness changes... you can create the change successfully! Answer these questions for yourself to see if you need to change your mindset or create a stronger foundation for you!
Question #1: Do you want to be a 2014 statistic of New Year's Resolutions, or do you prefer to create your own path to wellness and health, on YOUR terms?
Question #2: Have you taken the time to be detailed and precisely clear with yourself as to what it is that you desire to achieve on your journey of change? Or, did you just select the wide open goal of "being healthy and active for 2014."
If you were not crystal clear on what it was that you were working so hard for on your last go around, then take some time to think about what exactly it is that you desire to change. Get connected to the ideal life you want for yourself! Once you have a clear vision of the positive changes you desire, take the next step to write down your goals (check back through my other columns regarding goal setting). Create your goal road map and your reward systems before moving on!
Question# 3: Your actions and efforts are what create your future successes! Are you truly ready to create the change you desire to live and be?
If you are ready, then now is the time to get rid of the bad memories and frustration associated with the your last efforts of making lifestyle changes. Allow for this fresh start to have positive attachments... not negative memories.
Embrace a difference in your routine! I know that we all like to stay in our safety zone with activities and comfort foods, but by putting action and effort into taking the time to weigh out smarter food and shopping choices as well as throwing yourself into new activities such as the gym, joining a running group or team sports. You will soon find that these scary changes have morphed into your new enjoyable positive and healthy routine (that is if they match your goals)! If you find that you still don't enjoy the process, take a look back to your goals! If your goal is to have buns of steel and toned abs, but you don't like the gym... or working out, you might want to take a closer look at the lifestyle that you really do want.
Question #4: Do you really want to succeed?
Yes, I said it! This is a biggy.. ask yourself this question again. "Do I really want to succeed?" I have seen and heard it all, for some, we may think that we want the positive lifestyle changes, confidence and better health as the reward, however we might just have the life partner, friends or family who may not want the same for themselves or you! For some, the conversation, drama, sympathy and attention of our efforts might just be the current attention we desire, not the actual outcome! This is either due to fear of change, fear of losing loved ones or self sabotage! So ask yourself again "Do I want to succeed" "Do I want these changes?" If you said YES, write down all the reasons these changes are so important to you.. get emotionally connected to each and every one of these reasons! If you happen to notice fears around others in your life not wanting these changes for you... ask yourself what is most important in your life for you!
If you can connect and plug into you and your desires for change, you will likely not look at this journey as a frustration or challenge. These simple questions to ask will provide you with a solid foundation of emotional and mental prepping for the exciting lifestyle changes ahead. Once your reasons and goals are set in stone the next steps in regards to proper nutrition and fitness plans should fall into place with effort and guidance. If your foundation has not been set the nutrition and fitness process will seem overwhelming and frustrating in time! Create your future goals with your head and heart in the game and you will be well on your path to making a life change for good!
If you have any comments, questions or personal training inquiries contact Kasie at 250-859-2431.
Put your muscles to the test and measure your fitness level with a simple fitness test. Measuring your fitness level is a great way to monitor how well you are progressing through your time and efforts in the gym, or can give you a clear understanding of where exactly your strengths or imbalances are as you begin to introduce fitness into your routine!
This easy and fun fitness test can be done at home or at the gym, by yourself or with a friend! All you need is a stop watch, bench and a clear understanding of proper form and techniques for all exercises!
Muscular and cardiovascular fitness testing
All exercises are timed for 1 minute on a stop watch. Log your results directly after completing the individual tests. Take a 1 minute break in between each test. If more time is needed to bring down the heart rate (beginner) take more time to recover.
1. Squats: Standing directly in front of a (medicine ball, bosu ball, low stepping stool or a bench) with feet placed about hip to shoulder width apart, core engaged, chest open and shoulders back. Shift your weight into the heel of the foot (maintaining connection to the ground with the ball of your foot and heel of the foot). As you lower your body down, push your knees out and aim to tap your tail bone on the ball directly below you, continue to press the knees out, re-engage your core and press weight into heal of foot again as you transition to push to a standing position pushing your hips forward upon completion.
2. Pushups: Starting from knees or a toe position, with hands placed directly under the shoulders, with core engaged, lower chest down to tap the ground, keep elbows pointing in towards your body. Push up back to start position. Ensure core stays engaged through full movement pattern.
3. Crunches: Lying on your back, with soles of the feet touching, legs out in a diamond shape. Crunch up, touch hands to the toe of the foot and return back down. Ensure you exhale as you are crunching up, and keep the core engaged as well as squeezing the glueteals through all movements.
4. Step- ups: Using a bench or a box, step up on the bench with both feet and lower back down, at 30 seconds switch up your leading leg, ensure core stays engaged with proper posture. Speed and control is the goal! Ensure you are balanced through all movements.
5. 1 mile walk or run: Time how long it takes for you to complete a 1 mile walk or run - walk is best suited for beginner exercisers.
6. Skipping: Skipping can be an alternative to the run, or tested additionally. Count how many skips can be completed in the 1 minute.
Having completed this test, you may find you are either; exactly where you figured you would be, impressed with better results than expected or perhaps there is a bit of disappointment with the outcome. If you do find yourself disappointed, please allow yourself to use these results as a motivator to get you to where it is that you desire to be fitness wise! This is a great guideline that can have you comparing your fitness levels and the benefits of all your hard work going forward. Have fun testing!
If you have any questions, comments or personal training inquiries please contact Kasie directly at 250-859-2431.
In a world that has most people describing their days as "way too busy", we manage to lose our vital energy to life's daily expectations and demands. We do this by allowing the daily grind to be put higher on our list of priorities than the necessary mental, physical and nutritional needs of our bodies. In this case we have allowed the "lack of time" to become the master of our bodies and have learned to create bad habits based on convenience, all of which deteriorate our health and vitality!
If this sounds familiar to you, the question to answer is: Is it time to take your power back and become the master of your own body? It's surprisingly very easy to do, in fact you might be interested to hear that you don’t need to be educated on every aspect of nutrition and you don’t need to have the knowledge base of a personal trainer to master your own body! All you need is to know yourself and know what it is that you really want! Yes, it's that simple.
Here are some simple steps that you can start with to get you on your way to being the master of your own body!
1. Take ownership for your current health and all previous choices made to get you where you are today: Write down a detailed list of what it is that you are unhappy about. Be brutally honest with what you're feeling and forgive yourself if you find that you begin to get angry with your previous choices. After all, today’s decisions and actions are the only ones that are going to count going forward with your future efforts and successes.
2. Write down a detailed list of your regular daily regimen: Look back at yesterday, that way you can ensure that you don’t forget a thing! Start with what time you woke up in the morning, how did you feel when you woke up? What did you consume for breakfast and at what time? Do the same for all other snacks and meals as well as all beverages consumed throughout the day, try not to leave anything out! List any and all activities you did for the day as well as your work schedule. Conclude your detailed list with what time you went to bed at, how long it took you to fall asleep and how you slept throughout the night. (This road map to your regular day, may either have you recognizing food consumption is not enough or too much, the same for your physical activities as well as giving you a good guide to comparing your routine and change in sleeping patterns as you progress through your new routine).
3. Write a new schedule every week: Focus on each day, incorporating the essentials of work, kids, errands, appointments. Then select the time slots left over so that you can fit in your physical activities, shopping and prep time for healthy meals and snacks as well as anything else that you need to do to keep you and your habits in a positive direction.
4. Set your goals: Create a goal booklet. Start with 6 weeks of weekly goals and make it easy to succeed! First week, select something simple (example: Increased water consumption to 5 glasses daily or 4 workouts weekly, or preparing in advance healthy lunch time meals). Make the first week simple and only pick one new weekly focus! Enjoy the feeling of accomplishment and congratulate yourself for a job well done each week. Continue the following weeks by maintaining and incorporating the previous week's goals and simply incorporate a new one for the following week! By week 6 you will have transitioned into a healthy routine without overwhelming yourself! Once you have completed all 6 weeks, it's time to look at all of your new interests that you have created for yourself. Notice your change in energy and stamina, perhaps weight loss or muscle gain! Now create for yourself a highly detailed 3 month, 6 month and 1 year goal for yourself! Continue implementing weekly or bi-weekly challenges throughout these longer time frames.
5. Self limiting thoughts and power thoughts: Take the time to write down the negative thoughts you catch yourself thinking about. It's hard to hear when we listen how it is that we really do "speak" to ourselves! After all we don’t let our friends and loved ones speak cruelly about us, so why do we say these awful things about ourselves? Get a list and write down all the things you think to yourself - how you look, how you feel...the bigger the list, the better, Get it out! Now replace these words with positive ones (I hate my fat legs: I am working hard to achieve my goal of strong and toned legs so that I can rock my jean shorts confidently). Your new way of thinking will change the way you view yourself as well as the energy you have! Learn to feel good about yourself and experience more joy through your positive thoughts!
6. March to the beat of your own drum: We get better results when we are doing what we love! If you are doing a boot camp because your friends tell you it's what you need to do to see results you desire, but, you dislike every minute of it, you will not see the results you desire! If you think yoga is what you need and you try a power flow class because everyone is saying it's the best, but you’re not enjoying it, you will not get the results you desire! Take a few weeks to try as many styles of fitness as you can so that you can find your place and interests in fitness! When you are passionate about your activities, you will experience the "soul feeding" success while embracing and enjoying every step along the way!
7. Keep your eyes opened to all of the people you are motivating: Yes! You are motivating, inspiring and a role model to your friends, co-workers and loved ones! Perhaps even that stranger that you walk passed regularly who sees you as you are, transforming into the new, healthier, happier and more positive you! Your decision to create change in your life, well-being and future will catapult others to follow in your footsteps. Share your mini success with everyone watching. Embrace your feelings of frustration. Roll around and play in the mud when you experience a bad day and feel like you are hitting the bottom - sitting in that mud and experiencing your bad day will in fact have you growing and learning from the emotions that you are experiencing. All together just embrace the joy, frustrations and personal growth. Help others out and be a mentor to everyone else you see that is following in your footsteps!
Once you have incorporated these steps into your routine you will reap the many rewards of your patience and hard work. You may have found that you have taken control of you, connected to you, learned how to love and respect your body and self more. You have learned to trust what works for you and are able to understand what does not challenge you anymore. Gaining more control over your life, your body and your mind are the most incredible things anyone can do for themselves! Congratulations in advance for becoming the master of your own body!
Read more Kasie's Health & Fitness Tips articles
- Cold and flu season Dec 12
- A guilt free holiday season! Nov 28
- Spinal health with Dr. Kyle McLeod Nov 14
- Fitness advice from top local trainers! Oct 31
- Pelvic floor health Oct 17
- Kelowna's fitness leaders Oct 3
- Five steps to a better workout! Sep 19
- Life dreamer! Sep 5
- Blame shifter or decision maker? Aug 22
- Are you a breakfast skipper? Jul 25
- Life and fitness balance! Jul 11
- Fuel your body or fill your belly? Jun 13
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