I ran across this article the other day and thought it shared some great ideas on how to keep your fitness mind-set strong. I know most of us can relate to having a difficult day but when you’re working on something as important as your health then it is crucial to your results to have the right mind-set. -Kelly

By: L R Goodman

Keeping with a fitness program can be very hard, especially if you don’t start seeing the results you want right away. Many people quite within a month of beginning their fitness programs and have to psych themselves back into a fitness mindset before they will begin again.
If you are one of those people, know that there is hope that even you will be able to break free from the start/stop syndrome of your routine.

don’t give up!

Tip #1: Determine to Press Ahead

Admit it. You want to quit because you feel like you are wasting your time and you would rather be doing…. (fill in the blank). Whether it is eating a big bowl of ice cream, sitting in front of the TV all day, or just a fitness failure feeling, something besides dieting and workout sessions has caught your attention.
So STOP. Think about what you REALLY want. Fitness is not easy, but you chose to start down that path for a reason. Was it to lose weight? Was it to regain your health? Was it to build your core so that you could be stronger? What was it?
Once you have remembered your goal, write it down. Go… do it NOW. This hub will still be here when you get back. Write it as many times as you need to so that you remember that goal. Stick it on your fridge, write it on your mirror, put a post it on your TV and do whatever it takes to get yourself back into the fitness mindset.
Pushing through the difficult moments when you don’t see what you want right away will put your body into gear and you will be grateful when you do start seeing results. Determination is a strong quality, and don’t you want to prove to the world that you have it?

Tip #2: Get a Second Job

No, no, don’t start looking through the employment ads. Put that newspaper down and pay attention.
View your fitness program as your second job. Make sure you show up to your shift on time, do your required work and the benefits will follow.
Do you enjoy your job all the time? You may like is most of the time, but ALL the time? When you are not enjoying your job, you can’t just decide to avoid it until you feel like working again. You have to work and stick it out and eventually things will be smoother again.
The same goes for fitness. You are not going to enjoy working out all the time, but you need to press on and you may even end up loving your second job!

bored yet?

take a breath

Tip #5 Slow Down

If you are experiencing pain or find yourself exhausted, slow down your workout sessions instead of quitting all together. A common problem with fitness programs is that people jump into them fully instead of slowly getting into it. Doing this could wear you out quickly and cause you to give up.
As you workout, your body will get stronger and you will be able to increase your workout sessions to allow you to build more endurance and stamina. Taking things slow in the beginning may just help prevent injury.

It’s been 14 years since I made the final decision to pursue a career in health and fitness. Just two years after starting my college years in Business Administration I enrolled in a degree in Exercise & Sports Science at Oregon State University. The ironic thing is I couldn’t stand business back then, but today as an owner of Element 5 Fitness, I completely appreciate it and actually enjoy the business side of things. But I digress.
Many, many things have changed in relation to how I approach my nutritional habits, my workouts, and my auxilliary physical activity. From 1995-1998 I approached fitness with a balls-out approach of working out 5-6 days a week, which included 45 minutes minimum of strength training, followed by 1-3 hours of recreational basketball at least 3-4 days per week. I was also mountain biking and rock climbing regularly, and snow boarding during the winter at least two times per week.
I was very lean, and was able to eat whatever I wanted. I supplemented well only because I knew that I wasn’t getting all the necessary nutrients from the foods I was eating. I was spending a lot of money on multi-vitamins, protein powders, meal-replacement shakes, you name it I’ve more than likely tried it.
You see, although I was in an Exercise Science program I was still set in the mindset of “I can do whatever I want, and because I’m so active I won’t gain any fat”. When in reality I was just too lazy and undisciplined and resorted to supplements to “make me healthy.”
In 1998 I started my personal training career at the university’s gym, and to prove I was a product of my product I knew I needed to change my mindset in order to change my fitness lifestyle. I enrolled in EAS’s “Body of Work Spokesperson” Contest (this was just before it was renamed to the now famous Body for Life Transformation Challenge). I was already hooked on EAS’s products at the time that I wanted to become a spokesperson. I ended up as a semi-finalist, and was awarded a certificate of achievement and a “Success Coach” certificate as a means to help other individuals who were pursuing the Body for Life challenge.

(Couldn’t find my 12th week photo, sorry!)

BUT, I know you’re diggin the Kid ‘N Play hairstyle! LOL!

My Certificate of Achievement

My transformation created a huge shift in my lifestyle. I finally set concrete goals, wrote them down, and ACTED on them. I kept a food and workout journal everyday, and was even meticulous about weighing my food – talk about anal. I was monitoring EVERY SINGLE thing that was going into my body. I was always within roughly 100 calories above or below my target, I drank a minimum of 96 ounces of water per day, took all my supportive supplements, slept 7-9 hours per night, and even took yogo twice a week to improve my flexibility. I was dialed in, and no one and nothing was able to upset my regimen! I finally practiced what I preached, and I took what I learned from this experience and applied it to help other individuals create transformations of their own.

Fast forward to 2002, which was the start of a more holistic approach, and the start of my re-education in my field. In 2002, I was fortunate to win a contest to the World IDEA Convention, which is the largest fitness convention in the world. The convention lasted five days, and I went to as many cutting edge educational courses (at the time) as I could. Long story short, I realized that what I knew and understood up to that point was simply outdated and that I needed to make more of an effort to keep up. This sparked a voracious appetite to do hours of research and testing out many nutrition and exercise protocols.
Fast forward to today. I’m a big believer in Dr. Berardi’s Precision Nutrition lifestyle program and this is what I adhere to 90% of the time. Hey, you gotta allow yourself to cheat 10% of the time, but more on that in another blog. Nowadays I don’t count calories, eat more whole foods, less simple and starchy carbs, WAY more fruits and vegetables, use less supplements, and increased the good fats in my diet. As for my workouts, they’ve been cut down to 30 minutes or less. I’ve simplified them into quick and efficient workouts, which have allowed me to get the same results in half the time. It seems that the more experience and knowledge I gain, the methods become simpler and more laser focused.
So what’s next? Well, I’ve decided on pursuing another transformation to prove that less is more. Stay Tuned!

With the holidays around the corner, it’s hard to keep your head on straight when you’re constantly surrounded by sugary sweets, fattening dishes, and calorie-busting entrees. Some might say, “It’s not my fault I gained 20 pounds over the holidays. My kids, my co-workers, and even the ads on TV were always shoving food in my face!”

This reminds me of an article we wrote earlier this year entitled Seattle Eastside’s Top Personal Trainers Say “You’re Not to Blame for Your Weight Problem!”

“What if you’re not to blame for your weight problem?” The February 3, 2008 edition of Seattle Times posed this question in an article entitled It’s Not My Fault I’m Fat? Not surprisingly, this immediately caught our attention. What if it’s not your fault if you’re overweight? You may as well cancel that gym membership, re-stock your cupboards with potato chips and cookies, and call it quits. Because according to this article, until the government starts regulating our environments by getting rid of vending machines, outlawing “Super Size Me” meals, and black-listing certain deep-frying, calorie-busting restaurants, you won’t be able to change your habits and get healthy. It’s just too hard. Here’s a quick outline of the main points in the article and our thoughts on each:

“Eating is an automatic behavior that has little to do with choice, willpower, or even hunger…Automatic behavior can be controlled, but only for a short time.”

True. Many of us have hard-wired programming that makes us reach for that doughnut for breakfast. Old habits die hard. However, they can die and be replaced by new habits. With enough persistence and with the right mindset, choosing the right foods in the right quantities can become automatic as well.

“Changing routine behavior is painstaking and slow. It sometimes takes years to change one little thing.”

True. No one said that adopting a healthy lifestyle would be easy. But if you keep selling yourself short and convincing yourself that change is too hard, you’re absolutely right! And it will take years to stop reaching for that doughnut. It comes down to how bad you want it and why. It comes down to your mindset.

“If people rely on willpower alone, they are expecting too much of themselves..It’s easier to change the environment than it is to change people.”

False. This statement frankly depresses us. Are we really giving in to our own weakness and taking the coward’s way out? Pointing fingers and putting the responsibility for our own lives in other people’s hands? We believe that willpower – or “energetic determination,” as defined by Merriam-Webster.com – can accomplish anything. Granted, we do give some credit to the above statement by admitting that willpower should be accompanied by knowing what the right foods are, by a deeply compelling purpose driving the willpower, and by a belief in oneself and one’s worthiness. However, blaming anything or anyone else for our shortcomings is still just a “good story.”

We, personally, have more hope in the human race than this, and we hope you do too. This article drastically sells us short as human beings. If we told a 3-year-old not to take his sister’s toy, but he did anyway, is it entirely not his fault because she was sitting there playing with it right in front of him? We’re afraid this is the message this article would give to our kids: It’s not your fault. You’re a victim to your environment.

We’re not saying that government restrictions on the use of trans-fats or requirements to label restaurant foods with nutritional information wouldn’t help. But we can’t sit on our rears and wait until the environment around us changes before we change ourselves. A wise man once said, “As within, so without.” Real change won’t come until we decide to change ourselves. Then the food manufacturers and marketers, restaurant operators, and food vendors would have no choice but to conform. It all comes down to personal accountability. In the words of Dr. Wayne Dyer, “If your problems were the result of others in your environment, you would go broke sending everyone else to the psychiatrist.”

If you truly want to enjoy the upcoming Thanksgiving dinner and holiday festivities without dealing with added weight on your belly, it is all in your hands. The key is having a strong mindset. ??Most people approach the holidays with the mindset of “I deserve to indulge and I shouldn’t have to workout – it’s the holidays and I deserve it”. This is fine if you don’t mind entering 2009 with an added spare tire, a little less healthy, and with lower energy than ever before. Believe you deserve better, because YOU are more than that! Believe that you don’t have to wait until 2009 to get into better shape than you are today. Believe that you deserve to have a healthier lifestyle and have more energy NOW than you ever thought possible!

I’m always available to help – call or email me to set up a fitness consultation and let’s get started on making lasting changes over the next few weeks to come.

Contact info:

Phone: 425.296.9305

Email: rommel@element5fitness.com

Website(s):

http://www.element5fitness.com

http://www.strongandsexybootcamps.com