Be prepared!

So it's been a while since my last entry, but I'm back today to help you along your health and fitness journey!  But before I do, I wanted to share some insights that have become especially clear to me recently.


Remember last time, when we discussed the contemplation stage?  This is when you are kinda-sorta-maybe thinking about making a change, but you're not ready to pull the trigger just yet.  We asked the question of why you want to make that change, and took it a step further by elaborating in detail what that would mean to you.


Now let's assume you have already established why you want to make this change, and you have firmly planted it into your mind and heart by visualizing what your life will look like as a result.  At this point, the burning question is, what's next?


This leads me to the next step toward behavior change: the preparation stage.  The main question to be answered in this phase is "when?"


Have you been looking at specific fitness programs and found one or more that sound interesting and fun to you?  Have you been actively investigating local fitness groups or clubs?  Are you seriously considering purchasing an exercise program and/or equipment?  If you answered "yes" to any of these, this stage applies to you. 


You are starting to feel more confidence in your ability to make this change a reality, and getting a little excited about it!  However, you may feel some anxiety when it comes to taking action.  Perhaps you are intimidated at the prospect of exercising around people, or afraid you might get injured, or simply unsure about spending the money. 


If this sounds like you, then I would suggest the following tips to push yourself over the fence and moving forward into greener pastures!

• Set specific goals.  I recommend setting one appearance goal (losing 20 pounds, for example) and one performance goal (such as completing a 5k). If you have a long way to go to reach your ultimate goal- such as losing 50 pounds or more- then be sure to set "stepping-stone" goals along the way to keep your motivation and momentum strong!
• Set a start date- and make it public.  Tell your family and friends that you are starting a program, and ask for their support.  Post it on Facebook, Twitter, and other social media.  Find a fitness support or challenge group to plug into for motivation, ideas, and encouragement (P.S.-- I can help you with this- just let me know!)
• Plan and prepare.  Make an appointment with yourself to do those workouts.  Set aside time to make a meal plan, shop for and prepare your meals.  I like to cook healthy meals in advance and store or freeze them.  The more you can do in advance, the better able you will be to set yourself up for success, as you won't be as tempted to give in to unhealthy choices when healthy ones are already right there at your fingertips!
• Make a financial investment- even a small one.  You can attend a Weight Watchers meeting or purchase a day pass at a fitness facility for as little as $10.  If you are nervous about being around other people, you can purchase a small set of fitness bands or hand weights for about the same amount, and purchase a home-based fitness program on DVD.
• Go to www.beachbodycoach.com/YOURPERSONALBESTLKN and set up an account with me, so you can sign up for 30 days of access to Beachbody's streaming fitness video programs for FREE!  This will give you access to literally hundreds of workouts-- we're talking WELL-KNOWN WORLD CLASS programs that you have already heard of- from the beginner-friendly Slim in 6, 10 Minute Trainer, Hip Hop Abs and Yoga Booty Ballet to the intermediate Brazil Butt Lift, Turbo Jam and Turbo Fire, to the super-advanced P90X series, Insanity, The Asylum, and Chalean Extreme!  You even get sneak-peek preview workouts from Beachbody's latest and greatest programs, including 21 Day Fix, Body Beast, PiYo, and even CIZE, the latest offering by Shaun T, that is NOT YET RELEASED!!  And did I mention that it is FREE???!

The bottom line is this:  if you really want something to manifest in your life, you have to name it, share it, and prepare for it.


This will set you up for success when the time comes to act on it, which we will talk about next time! 

Are you ready for this?

If you are like me, those five words conjure up memories of "Jock Jams" from back in the 90's.  (And now that song will be playing in the back of your head for the rest of the day... so sorry about that).








But seriously, the point I want to address today is this:  according to a 2014 Gallup poll, 51% of American adults say they want or need to lose weight; however, only half of them reported making a conscious effort to do so.  There is a good bit of speculation as to why that is, but looking at weight loss in the following context might shed some light on the matter.


A bit of psychobabble (but not too much)


The Stage Theory (also known as Transtheoretical Model) was developed in the 1980's by three researchers named Proschaska, Norcross, and Diclemente.  They conducted a massive study of over 30,000 people who had successfully lost weight, quit smoking, or made some other major lifestyle change on their own without professional help.  Their findings led them to create a continuum of stages that people go through on the path to successful change.  For the sake of time and sanity I'm going to focus on the most relevant ones for the topic at hand.




Are you thinking about starting a fitness program?  Maybe you are doing research, or asking questions, or discussing it with friends and family. You are thinking about it a lot, but still not quite ready to pull the trigger just yet.  Maybe you are waiting for "the right time," or feel uncertain as to whether you can really do it.  If this is where you are, then you are in the contemplation stage. 




If this is where you are right now, I would suggest you think about the reasons why you want to start a fitness program.  Do you want to have more energy and be more active?  Are you concerned with health issues?  Perhaps you just want to feel more comfortable in your own skin? 


Once you've identified the general reason, then elaborate on what it will mean to you.  For example, if you want more energy, think about how it will feel to run around and play with your kids (or grandkids!), as opposed to watching from the sidelines.  What would it be like to spend weekends playing tennis or going for a hike with your spouse, rather than sitting in front of the TV?  Imagine going shopping for a new outfit, finding something fabulous in your size, trying it on and LOVING what you see in the mirror?  These are just a few examples- come up with your own ideas that get YOU excited!




Your "WHY" has to be powerful and compelling enough to push you through the tough times, so that in the end, all the hard work and sacrifice will be WORTH IT!


Next time we will look at the Preparation stage, and the next best steps you can take to push yourself into Action!!!!






Want to learn more about Beachbody's world class fitness products?  Check out my website:
www.beachbodycoach.com/YOURPERSONALBESTLKN

A blog? Seriously???!

That's what popped into my head when my brother first made the suggestion right after I graduated from Appalachian State University with my bachelor's degree in Health Promotion.

Sure, it seems like everyone has a blog these days. For every hobby, interest, lifestyle, and political or religious belief there are dedicated bloggers.  Some are incredibly insightful and thought-provoking; others are frivolous and pithy.  Some are inspiring and uplifting; others are mean-spirited and hateful. But me??  Why would anyone want to read a blog from me?  Isn't it just a bit arrogant to think anyone would care about what I have to say about anything?

I will acknowledge that after spending over a quarter century studying, teaching, and applying principles of fitness and nutrition, it's safe to say I probably have something to say that would be helpful to someone. And I am frequently one of the first people my friends and family turn to when they have questions about their latest diet or fitness endeavor. But there is already a glut of self-proclaimed fitness "experts" out there, passing on the latest information (and in many cases, unfortunately, misinformation).

But then I thought about it.  People do have questions.  There is a lot of misinformation circulating out there.  Maybe- just maybe- I may have a tidbit or insight that could really help someone.  And it would be downright wrong not to share it with them.

So here is my background- the short version.

My studies at ASU were not at all my first foray into this arena. I first got interested in health and fitness as an overweight adolescent with aspirations of becoming a cheerleader in high school. My plan was pretty basic:  I ate pretty much the same foods, but only half as much as usual. I also started exercising every night to my mother's Cathy Rigby workout routine, on a vinyl record that she got free with proofs of purchase from Stayfree maxi pads.

By the middle of 8th grade I had lost enough weight that people at school were starting to notice. I had also discovered that exercise actually felt good, so in the spring I joined the track team.  I wasn't fast or competitive back then, but I did love to run.  More than that, I loved what running did for me-- inside and out.  Long story short, I ended up making cheerleader every year of high school, and was head cheerleader my senior year.

My college years were full of ups, downs, and major detours- but that is another story for another day.  It was during this time that Jane Fonda burst onto the scene, and group aerobics became all the rage.  Many of us girls in our dorm would gather in the common room every evening, where we would pop Jane into the cassette player and grapevine, pony, and leg lift our hearts out.  Inspired, I eventually became a certified aerobics instructor; later, a personal trainer.  I taught and trained clients day in and day out for 10 years before moving to North Carolina with my husband, having my son, and pursuing my Health Promotion degree.

So that's enough about me.  I could tell you more, but I'm tired and sick (literally, I have been fighting off a sinus infection for the past few days).

So I'll give this blog thinga go and see what happens.  At best, I can really help someone who needs it.  At worst, nobody gives a flip.  (And if that's the case, so what???!)