Category: Lifestyle

Palm Harbor Local Podcast

My episode “How Your Mindset Can Help You Achieve Your Fitness and Business Goals” is live on the Palm Harbor Local Podcast!⁣⁣
⁣⁣
Donnie Hathaway and I discussed my approach to being a fitness coach and what you can learn through coaching.

We also talked about being in the right place, at the right time to discover your passion.⁣⁣

Grateful to have shared the mic!⁣⁣
⁣⁣
You can listen to it on all podcast platforms or on palmharborlocal.com.⁣⁣
⁣⁣
💪🏼⚔️❤️

Seven Places to Find Support on Your Fitness Journey

Last week I posted about Goal Reevaluation, and I realized that most of the strategies involved working with a coach or a significant other.

So what if you don’t have either of those?

Where can you get support on your fitness journey?

Here’s what I’ve got!

1. Social Media

Reach out to people you follow. I can’t speak for everyone, but most of us are here to help. Whether it’s a simple question, or just needing to talk- that’s what we’re here for!

2. Accountability Groups (step trackers)

Again, the internet has given us literally zero excuses. I have a Fit Bit and I know there are local events, groups, and friends within the app! I assume other trackers do the same.

3. Blogs or Forums

Yes these still exist! I run my site through WordPress and there’s a whole community of like minded fitness people on there.

4. Family

Every family is different, ask that they show up when you need it most, and have your back. Be honest, be up front, but also accept that they might not be YOUR support system.

5. Friends and Workout Partners

Having a workout partner will not only keep you accountable, but they’ll help you feel more comfortable and confident to push past your comfort zone.

6. Coworkers

Sure, the break room is always filled with donuts and cookies, but have you ever thought that Karen might struggle with that too? You’d be surprised at how many people would like to be on their own fitness journey. YOU might end up being that support for them, and vice versa!

7. Events or Classes

Ok, I know this is a sensitive one with Covid restrictions being in place, but when things DO open back up for everyone I’d highly suggest events or classes. Social/human interaction can’t be beat! When I was in college I’d go to spin, zumba, kickboxing, yoga, and play intramural sports. It was a great way to meet people and just have fun with fitness.

So there you have it, seven options for support. If you feel like it’s time for you to dig a little deeper than that, consider working with a coach. I’m here for you!

Goal Reevaluation

You’ve set your goals, you’re working your plan, and you’re wondering what’s next.

Every person will be different, but after a certain period of time you should check back in with your goals and decide if you still value them.

I want to be clear, this is not an excuse to give up on your goals. Don’t quit because of hardship, quit because of priority. Quit because it’s not the right thing for you. Goal reevaluation is a tool to keep you pointed in the right direction towards the best version of yourself.

So evaluate if your goals are actually still important to you. Is running a marathon really important to you? Or are you doing it because you think it will help you lose weight?

Determine if your plan to pursue your goals should to change too. Do you honestly enjoy following a keto diet? Or is a trendy fitness influencer doing it?

Here are my top four goal revaluation tips:

  1. Work with a coach to set customized goals.
    • Let’s say you want to lose 50 lbs. in 3 months. No matter how motivated and excited you are, that is an insane rate of weight loss. Working with a coach can help you create a long term, realistic plan to reach your goals in the best way possible for YOU.
  2. Discuss goals each session/check in to keep progressing.
    • I complete a thorough check in with my clients every week in which I ask them about their short term and long term goals. It may seem repetitive, especially if they don’t change, but it keeps it at the top of mind. And sometimes the goals do change! That’s the point!
  3. Include your significant others and social supports.
    • Support can come in a lot of ways. Maybe it’s emotional support when you’re struggling or maybe it’s practical support to help you meal prep. Be open and honest about what you’re working toward and how they can help. And don’t be surprised if you receive some push back, this is your journey and not theirs. They don’t have to “get it” so ask that they at least respect it.
  4. Recognize that life, work, and family happen.
    • These may cause short term setbacks, disappointment, frustration, and lack of motivation.
    • Other times there will be no real barriers but you may lose focus on your goal. This would be a great time to reevaluate!

The worlds highest performers quit things faster than others. Sort, delete, and move on!

If you’d like help creating the right goals for you, apply for fitness and nutrition coaching by filling out the questionnaire here.

Five Steps to Prevent a Lapse From Turning Into a Relapse

There are going to be setbacks along your fitness journey. It’s important to realize that setbacks are just bumps in the road, not the end of the road.

Instead of viewing your “failures” negatively, switch your mindset to see the value in failures. Small lapses can provide you with a ton of feedback on how to better prepare yourself mentally and physically.

So how do you harness a lapse and make it work in your favor? Follow these five steps:

  1. Accept it.
    • Biological, social, and environmental challenges are hard to overcome. If you can’t control what’s happening, control the way you respond to it. Are you a female dealing with weight fluctuations due to hormones? Accept it. Attending a birthday party while on a diet? Accept it. Temps dropped before your outdoor run? Accept it! Everything is temporary and you’re much better off focusing on what you CAN control instead of what you can’t.
  2. Hit the replay button.
    • Step back and ask yourself “What happened?” Did you attend the birthday party and indulge in 3 slices of cake? Replay the day leading up to that point. Has your diet been too restrictive? Did you go into f*ck it mode?
  3. Take mental note & action.
    • What could you have done to avoid the problem? How could eating a healthy meal before the party have helped? Chances are you’ll have more social events in the future. So make a game plan for next time!
  4. Self monitor.
    • A lot of lifestyle changes simply come down to awareness and planning. Envision yourself succeeding! No matter what it is, what does that version of you look like, say, think, do, etc.? Get super detailed.
  5. Move on.
    • Don’t punish or overcorrect. Trying to make up for lapses with extra cardio or restricting is just the start to a vicious cycle. Focusing on getting back into the right state of mind, returning to your normal routines, and making consistent effort towards your goals.

Don’t let a bad day turn into a bad week or month! Remember why you started. Breathe. And get back on track.

Momentum builds in both directions, if you feel yourself picking up momentum away from your goals, I’m here for you.

To apply for fitness and nutrition coaching you can fill out the questionnaire here.

Five Steps of Problem Solving

There’s no doubt that you will encounter problems on your fitness journey. However, problems are just opportunities to learn and grow. Remember that continuous improvement is better than delayed perfection.

Instead of spinning your wheels on the same problem for months (or even years), break through it using these steps.

You’ll find there are three possible outcomes. One, the problem isn’t a real problem, but more of an inconvenience. Two, the solution is simple. Or three, the problem is a truth that you will need to accept.

Five Steps of Problem Solving

  1. Recognize the problem
  2. Define the problem
  3. Come up with alternatives
  4. Pick the best solution
  5. Test and verify that solution

*If you get through all five steps and the problem still isn’t solved, then it’s time to repeat steps 4 and 5 and keep working towards a solution.

Let’s dive into an example of a nutrition based problem and possible solutions:

Problem: You stick to your diet all day but you overeat every single night.

Step 1. Diet starts on Monday, and by day 3 you recognize that nightly overeating keeps occurring.

Step 2. You define the problem by either journaling about it or telling someone about it.

Step 3. You come up with alternatives such as having a cup of hot tea instead of food, fasting during the morning so you can eat later in the day, or increasing your overall calories as this may be a sign that you’re actually not eating enough.

Step 4-5 (Possible Solution One): You test the tea solution. And you think “f*ck this, I’m still hungry and this tea ain’t gonna cut it.”

Step 4-5 (Possible Solution Two): You fast in the morning but end up inhaling your food, leaving you overly full… remember the goal is to feel good, not just hit your macros.

Step 4-5 (Possible Solution Three): After a week or so of trying these solutions, you finally increase your overall calories to have more balanced meals that keep you full and satisfied throughout the day, preventing the daily binge at night.

I’m serious when I say take pen to paper and go through these steps. Yes, I know it may seem daunting, but you know what’s even worse? Ruminating on the same problem over the course of months with no actual solution.

If this trial and error doesn’t do the trick, reach out to a coach. I’m happy to answer questions and brainstorm solutions without being hired full time. Sometimes it just takes a few tweaks to find your winning solution!

To apply for fitness and nutrition coaching you can fill out the questionnaire here.

Six Skills for Self Regulation

Photo by Breakingpic on Pexels.com

In the fitness community we often hear phrases like “discipline beats motivation” and it’s like “Cool… so what does that actually mean?”

Do I drag myself to the gym when I’m dead ass tired? Do I jump into a hardcore bodybuilding diet?

Probably not.

Going harder is not always better. Instead, start using some of these skills for self regulation aka self discipline.

Six Skills for Self Regulation

  1. Set some goals. (see previous post)
  2. Track your behaviors.
    • Pick one to start, like steps, macronutrients, or exercise.
  3. Get feedback on your progress.
    • If you have a coach or a trainer, this should be happening weekly or biweekly.
  4. Create a reward system for yourself.
    • This could be concrete or intangible! Make it meaningful to YOU.
  5. Use motivational self talk.
    • For example, pepping yourself up before or during your workout. Or celebrating little wins along the way.
  6. Confide in social support to boost your confidence.
    • When you have family, friends, or coworkers who are rooting for you, you’ll feel certain that you’re making positive changes in your life!

Put discipline into realistic action steps you can actually use.

Because at the end of the day, self discipline IS self love.

If you’d like help creating better habits and routines to reach your fitness goals, send me a message at littlewarriorfitness@gmail.com.

Challenges, Obstacles, and How to Fix Them

Last week we reviewed why goals work and how to create them, but it’s still easy to fall for these three mistakes. Review your goals and use the strategies below to fix them as needed!

GOAL SETTING CHALLENGES & HOW TO FIX THEM

  1. Failure to set specific goals.
    • Set specific numerical goals that can be assessed.
  2. Setting too many goals too soon.
    • Too many goals are overwhelming and untrackable. Instead set 1-2 short term goals at a time.
  3. Failing to adjust your plan.
    • Adjusting is part of the process. Lowering the goal is just like taking a knee, you’ll be back in the game in no time!

In a perfect world, you’d set ideal goals and pursue them without any interference, but that isn’t likely to happen! So how do you overcome obstacles? You take note of potential challenges and plan specific strategies.

OVERCOMING OBSTACLES

  1. List benefits of regular exercise. This makes drawbacks seem less important.
    • *Drawbacks are usually hassles, not real issues.
  2. Refuse drawbacks by replacing them with alternatives.
  3. Make a T Chart with three biggest obstacles and three practical alternatives.

It might seem like a lot at first, but goals point you in the direction of your dreams! So dream big, work hard, and make it happen!

If you’d like help setting your own goals, shoot me an email at littlewarriorfitness@gmail.com and we’ll set you up for success!