Keeping track

A great way to ensure that you are on target for reaching your goals is to keep track of SOMETHING. For wealth, you will monitor your bank statements and investments. For HEALTH and FITNESS you might track your weight, your blood pressure, caliper measurements and perhaps some basic strength tests (like number of pushups).

One thing to remember is that no matter what the number is, keep focused on the PROCESS, rather than the outcome. Yes it is nice to see numbers change, but it can also be discouraging if they aren't changing the way you WANT.

I have re-tested some clients recently, and there wasn't much change in their measurements, in fact, some caliper measurements were HIGHER. This is when I ask the question - how HONEST have then been with me and themselves about the effort they are putting in. Most of the time, i notice that either eating or consistency of exercise has been less than ideal. What strategies can we use to improve? Was there an injury that prevented some exercise?

Measurement isn't only to track PROGRESS, but it is also to track the PROCESS. To determine whether we are using the right strategy.

So yes, keep track of some baseline measurements but don't get too hung up on the numbers. Keep your energy on the ACTION.

Be well.

The benefits of coaching

With all the information available via the internet and magazines everyone is becoming an instant "expert" at : fitness, investing, psychology...

There is a lot of benefit of doing a one on one consult with an actual professional in those fields. The main thing is that they are educated in these topics. They have spent countless hours researching and learning - not just reading an article.

Sure you can get a lot from reading a book or a magazine article, but usually you might have some questions. Wouldn't it be nice to see how many of the theories you have read apply to YOU.

In my field, I notice those clients who put off sessions, also end not reaching goals. They don't get constant feedback over the quality of their workouts. They might over do one type of activity and end up with an injury. Working with a coach, they can receive correction and motivation so that they keep progressing towards their fitness goals.

I work with a business coach and a financial advisor to help me with my business and wealth goals. It is amazing how easy it is to "fall off track" without realizing it.

It might take a bit of an investment to receive the services of a fitness trainer or other professional...but you are investing in YOURSELF. And that's a pretty important commodity.

Does yoga count as exercise?

I am often asked my clients about their participation in yoga or tai chi classes. Do these "count" towards their activity time?

YES!

There are many health benefits to doing slow activities such as yoga and tai chi - they reduce stress, they improve blood flow to working muscles by working on flexibility, and don't forget that they are is a great deal of strength involved as well.

Ohmmmmmm!

Its a fact of life...

Ben Franklin said

"In this world nothing is certain but death and taxes."

So it is a fact of life that our bodies get older. Movement becomes more difficult and fitness over all decreases because there is a decrease in both the body's ability to mobilize fat as well as build muscle mass.

There is hope though!

Many studies show that this decline can be slowed by CONTINUING to be active as we get older. here's another

Some of this decrease in fitness is a result of physiology and some of it is cultural - that is - when we retire - in the past, people decided it was time to slow down and take it easy...which also meant being less active - which eventually leads to age associated illnesses and weight gain. By remaining active THROUGHOUT life - we can slow this decline.

Activity should be balance between high and low intensity, including cardiovascualr, musculoskeletal and flexibility training. Many people tend to choose one activity only. This can lead to fitness plateau's (no longer improving) or injury (in the case of high intensity activities such as hockey, or lower intensity involving the spine such as golf).

Making the decision to be active is great, but if you are just starting out, remember you are STARTING. There are many years of weak muscles, poor posture, untreated sprains and strains on the body that you need to deal with as you enter into this journey. What the body decides is "too much" depends on the body.

So start slowly, with basic movements and "get fit" for those higher intensity sports and activities you want to do in the future. Take lessons with an expert to ensure proper form and technique. Start getting into good habits, like warming up and cooling down/stretching around the activity. Don't worry what others might think - while they may end up injured from skipping these things, you will be able to enjoy your sport for a long time.

Be well!

Take action!

I was reading my Oprah magazine, and there is this great little article on complaining. Everyone has difference responses to stressful situations (whether positive or negative) one of which is to be expressive and well, complain.

We complain about our jobs, our chores, our bodies, about having not enough time, about being too busy or people being too mean.

The article in the magazine talked about taking a "Complaining Fast". That is, to not complain.

The idea is that INSTEAD of complaining. DO something about it, rather than "express" your dissatisfaction.

For example, the other day, my husband went out for his usual volleyball game. I didn't want to spend the night NOT talking to someone. I could have complained that he was going out, and I wanted to spend time with him. Instead, I phoned up a friend and asked her if she wanted some company. I had a lovely time with my friend.

So lets put it into something more Day by Day - I hear a lot of complaining about two things: body shape, and workout time.

I have a client who wants a flatter tummy. (ok, I have MANY clients who want that). They said that a flatter tummy is a priority. Ok. We discussed eating. Beer and fatty foods is an issue. As in, they eat too much of it. I heard a few excuses, and then I said, "I thought a flatter tummy was a priority? If that's the case, then you need to commit to some changes." So my client has a choice here, either make those changes to their eating and trim the fat, OR, don't make the changes, and set a different fitness goal that isn't based on appearances. Neither of them include complaining. Both require my client to take some kind of action to achieve their goals.

So stop yer whining and take action!

be Well.