You have been Personal Training for years, have all the knowledge you need to know about the human body, train 40+ people every week, have a striking physique and everybody loves you...or do they?
Are you open to being a true mentor to your clients? This article invites you to take a deeper look to see if you are as well-liked as you believe you are.
I invite you to take off your bullet proof vest and take a look at 7 of the top reasons Personal Trainers fail the popularity test.
1. Communication: This is by far the most important aspect of every trainer. Do you believe you get your message across to your clients? Seriously; have a think about what could be going on in your client’s heads when you are doing the talking. Are they really engaged in what you are saying? Do they really want to know the finer details of your life? Or are they just too polite to interrupt. Do you talk about yourself more than they talk? We all have exciting things that are going on in our lives from time to time (e.g. new relationships, how much you lifted on the bench press this morning, new baby, getting married, new car, going to a concert, special achievements, a new house etc) and with the investment of time and money that your client has contributed, it is a problem I see all too often. Observe how much talking you do in each session and aim for a balance in favour of the client.
2. Technique Correction: Placing a client on a machine and standing back and counting reps is another common fault. Many trainers fail to correct their client’s technique and lack the ability to communicate how to execute correct form.
3. Intimidation: Intimidating prospects or clients with your physique and strength by showing off how fit or strong you are, every session, every week. Use your verbal cues to let them know what they will be doing. You don’t have to demonstrate a push up to let them know that you want them to do some. Not only does this take advantage of the time they have paid for but you may not be even aware that you are doing this.
4. Appropriately dressed: Dressing to suit the type of client and the environment you are training in is essential. Avoid dressing in anything that shows too much skin. Outdoor training my warrant shorts and a t-shirt but these should be subject to suitability as well.
5. Being too helpful: Are you aware of how much you help your clients lift the weights they do and have them think that they did it. Do you recommend the 60+ year old you train do all machine based exercises at a light weight and talk to them like they are a little old person? Do you cheat your clients out of the experience of having them know they are really doing, or do you tell them they do well every time, no matter what? If you are a male trainer then you may not be aware that you are doing this to your female clients.
6. Using the session to sell products: Are you really thinking about your client or are you just thinking about how much extra money you will make at the end of week if you have them buy your products. Examples are protein powders, weight loss supplements, vitamins, clothing, training tools, gift certificates etc.
7. Not focusing on your client or easily distracted: Whether you train your client in a loud gym or outdoors, there are many things going on around you. Even a ringing phone, sirens, other people, or personal reasons can get in the way of giving your client your undivided attention and value for money that they deserve. An important question to ask yourself is “Is the exercise and attention that I am prescribing for my client right now, the very best I can give at this time and will it help them reach their goals?” If you can be doing or saying something different, then why are you not doing it?
Copyright 2009 Healthy Executives©
Author Chris Bakens is head Performance Coach with Healthy Executives, a leading Brisbane corporate health company. They work with senior executives to implement healthy initiatives in the workplace. Her experience spans more than 2 decades in the fitness industry, working as a Personal Trainer, PT manager, Group exercise instructor and co-ordinator in some of Australia’s large gym chains. She also established a highly successful Personal Training studio in South Brisbane and personally coaches Personal Training studios with strategies and tips to dramatically transform and master their trainers.
Sunday, May 17, 2009
Monday, May 11, 2009
You don’t know SQUAT- Not your average leg workout
For those seeking overall balance in their workout, there is nothing that compares to the squat.
It is hailed as the king of all lower body exercises yet it is often neglected because most people focus on upper body muscles like chest, biceps and shoulders.
The legs are some of the strongest muscles in the body. Squats work most of the muscles of the legs (quadriceps, hamstrings, calves, hip flexors), inner thighs (adductors), outer thighs (Abductors), Bottom (gluteus muscles). There are also muscles of the lower back (erector spinae) and abdominals that get a workout as well.
Excuses for not performing a squat
• It is too hard on my knees
• It puts too much stress on my lower back
• It is too much effort
• My legs get enough of a workout when I am on them all day
At first glance the squat looks like a relatively simple exercise. After all, you just put the appropriate weight on your upper back and shoulders and squat, right? It is actually a very complex lift and requires special attention when attempting for the first time.
Common poor technique
Common bad techniques range from rising of heels at the bottom range of the squat, rounded back during the squat, knees not following line of toes (either going in or out), locking knees straight at the top of the movement.
A lack of flexibility will limit your range of depth in your squat. If you find you cannot get down into a squat without tipping forward or lifting heels, then you may have tightness in the hips, gluteus muscles or hamstrings. Work within the range you can manage and don’t forget to stretch.
It is recommended to seek the advice of a Personal Trainer or experienced gym goer when first starting.
Tips for executing the Perfect squat
• Warm up appropriately for 3 – 5 minutes on a bike or rower
• Perform a warm up set of squats at a lighter weight for 8 – 10 reps
• Use a squat rack with safety rails or enlist the help of a trainer
• Position bar on the squat rack at a level just below the upper shoulder
• Place the bar on a comfortable position across the top of the upper back/shoulder area (Trapezius)
• Place your hands outside shoulder width at a distance that is comfortable.
• Keep head up and chest up. Brace abs (Imagine someone is about to punch you in the tummy)
• Pick up bar with shoulders (use legs for power, not back) and step slightly back from where the bar was cradled.
• Position feet in a position that is comfortable. Find the stance that will work for you. Depending on your hip flexibility, it is best to stay with what works for your body style.
• Descend to a point where you feel you can still maintain good technique. Start with the hips moving back and imagine sitting into a chair.
• Drive the weight back up and repeat.
• Avoid locking legs at the top of the movement
• If you suffer from lower back discomfort, try doing front squats. Lay the bar across the front of your chest, resting the bar on an area between the biceps and shoulders(the sweet spot), fold arms underneath and secure bar with hands.
The squat is a functional movement that we do in everyday life. You will get amazing benefits from adding this most productive exercise to your gym routine. Because of its complex nature it is best to perform it before performing your other exercises. Remember to ask for assistance from your trainer or experienced gym person to get you started.
It is hailed as the king of all lower body exercises yet it is often neglected because most people focus on upper body muscles like chest, biceps and shoulders.
The legs are some of the strongest muscles in the body. Squats work most of the muscles of the legs (quadriceps, hamstrings, calves, hip flexors), inner thighs (adductors), outer thighs (Abductors), Bottom (gluteus muscles). There are also muscles of the lower back (erector spinae) and abdominals that get a workout as well.
Excuses for not performing a squat
• It is too hard on my knees
• It puts too much stress on my lower back
• It is too much effort
• My legs get enough of a workout when I am on them all day
At first glance the squat looks like a relatively simple exercise. After all, you just put the appropriate weight on your upper back and shoulders and squat, right? It is actually a very complex lift and requires special attention when attempting for the first time.
Common poor technique
Common bad techniques range from rising of heels at the bottom range of the squat, rounded back during the squat, knees not following line of toes (either going in or out), locking knees straight at the top of the movement.
A lack of flexibility will limit your range of depth in your squat. If you find you cannot get down into a squat without tipping forward or lifting heels, then you may have tightness in the hips, gluteus muscles or hamstrings. Work within the range you can manage and don’t forget to stretch.
It is recommended to seek the advice of a Personal Trainer or experienced gym goer when first starting.
Tips for executing the Perfect squat
• Warm up appropriately for 3 – 5 minutes on a bike or rower
• Perform a warm up set of squats at a lighter weight for 8 – 10 reps
• Use a squat rack with safety rails or enlist the help of a trainer
• Position bar on the squat rack at a level just below the upper shoulder
• Place the bar on a comfortable position across the top of the upper back/shoulder area (Trapezius)
• Place your hands outside shoulder width at a distance that is comfortable.
• Keep head up and chest up. Brace abs (Imagine someone is about to punch you in the tummy)
• Pick up bar with shoulders (use legs for power, not back) and step slightly back from where the bar was cradled.
• Position feet in a position that is comfortable. Find the stance that will work for you. Depending on your hip flexibility, it is best to stay with what works for your body style.
• Descend to a point where you feel you can still maintain good technique. Start with the hips moving back and imagine sitting into a chair.
• Drive the weight back up and repeat.
• Avoid locking legs at the top of the movement
• If you suffer from lower back discomfort, try doing front squats. Lay the bar across the front of your chest, resting the bar on an area between the biceps and shoulders(the sweet spot), fold arms underneath and secure bar with hands.
The squat is a functional movement that we do in everyday life. You will get amazing benefits from adding this most productive exercise to your gym routine. Because of its complex nature it is best to perform it before performing your other exercises. Remember to ask for assistance from your trainer or experienced gym person to get you started.
Friday, May 8, 2009
Is Your Workplace Making You FAT?
Does your brain work hard on the job but your body sit on idle all day?
Do you find it hard to put fitness into your day?
Are you or your co-workers spilling out of your seats?
Is obesity the key health problem in your workplace?
There is a big FAT problem in this country that is affecting the bottom line of businesses, our health system and the economy.
The average city worker has access to a smorgasbord of healthy choices. Yet there are lollies at the desk, biscuits in the lunchroom, pastries at meetings, and unhealthy snacks in the vending machines.
Levels of obesity can vary depending on the industry and occupation. The worst jobs for the waistline are sedentary office workers where you use a computer, high stress jobs like law and call centres, and transport companies.
And it doesn’t end there. Our FATNESS is contributing to the rising costs of living as well.
The billions lost to absenteeism due to sickness or poor health; injuries; and productivity where employees are at work but doing very little is staggering.
Our hospitals are forced to spend money on reinforced beds, provide wider door access, and buy equipment to accommodate the growing trend of obesity related diseases. This money is being spent on what could be prevented rather than treating things that cannot.
Even funeral companies have to install special lifting equipment in their morgues, provide wider and deeper coffins, use trolleys rather than pallbearers, and special lifting machines to lower coffins into graves.
It is not like we don’t know what to do. Rather, it is one of not being responsible for what we put in our mouths and looking at everything we do as an opportunity to move more.
It is simple science, Energy in versus Energy out. Energy in (what goes in your mouth) and energy out (how much activity you do). You adjust the equation according to your needs. If you wish to lose weight, you eat a little less and move a little more.
If you are faced with an expanding workplace, there are some simple steps you can do to trim the waist lines and boost the bottom line of our businesses, our health system, and our economy.
Strategies for fitting healthy options into your workday.
•Start a group fitness workout at lunchtime or after work.
•Hold your team meetings during an outside walk.
•Use the rest room that is the farthest away from your desk.
•Wear a pedometer to track how many steps you take in an average day.
•See your HR department to get a Personal Trainer to start a fitness class at your work.
•Take the stairs instead of the lift during your lunch or tea break.
•Walk to the end of the building to give a message rather than send an email or phone.
•Park your car a little further away from the office or get off the bus a few blocks earlier.
•Keep healthier eating choices at your desk for when you can’t get away.
•Freeze meals or buy healthy readymade meals and bring to work to heat in microwave.
•Get a hands-free on your phone so you can get up and move around.
As you can see, you don’t have to do a run a fun-run every lunch hour. You just have to look for opportunities to move more during the course of the day.
We can dramatically reverse the growing trend of workplace waistlines if we take on being responsible for our own health.
Do you find it hard to put fitness into your day?
Are you or your co-workers spilling out of your seats?
Is obesity the key health problem in your workplace?
There is a big FAT problem in this country that is affecting the bottom line of businesses, our health system and the economy.
The average city worker has access to a smorgasbord of healthy choices. Yet there are lollies at the desk, biscuits in the lunchroom, pastries at meetings, and unhealthy snacks in the vending machines.
Levels of obesity can vary depending on the industry and occupation. The worst jobs for the waistline are sedentary office workers where you use a computer, high stress jobs like law and call centres, and transport companies.
And it doesn’t end there. Our FATNESS is contributing to the rising costs of living as well.
The billions lost to absenteeism due to sickness or poor health; injuries; and productivity where employees are at work but doing very little is staggering.
Our hospitals are forced to spend money on reinforced beds, provide wider door access, and buy equipment to accommodate the growing trend of obesity related diseases. This money is being spent on what could be prevented rather than treating things that cannot.
Even funeral companies have to install special lifting equipment in their morgues, provide wider and deeper coffins, use trolleys rather than pallbearers, and special lifting machines to lower coffins into graves.
It is not like we don’t know what to do. Rather, it is one of not being responsible for what we put in our mouths and looking at everything we do as an opportunity to move more.
It is simple science, Energy in versus Energy out. Energy in (what goes in your mouth) and energy out (how much activity you do). You adjust the equation according to your needs. If you wish to lose weight, you eat a little less and move a little more.
If you are faced with an expanding workplace, there are some simple steps you can do to trim the waist lines and boost the bottom line of our businesses, our health system, and our economy.
Strategies for fitting healthy options into your workday.
•Start a group fitness workout at lunchtime or after work.
•Hold your team meetings during an outside walk.
•Use the rest room that is the farthest away from your desk.
•Wear a pedometer to track how many steps you take in an average day.
•See your HR department to get a Personal Trainer to start a fitness class at your work.
•Take the stairs instead of the lift during your lunch or tea break.
•Walk to the end of the building to give a message rather than send an email or phone.
•Park your car a little further away from the office or get off the bus a few blocks earlier.
•Keep healthier eating choices at your desk for when you can’t get away.
•Freeze meals or buy healthy readymade meals and bring to work to heat in microwave.
•Get a hands-free on your phone so you can get up and move around.
As you can see, you don’t have to do a run a fun-run every lunch hour. You just have to look for opportunities to move more during the course of the day.
We can dramatically reverse the growing trend of workplace waistlines if we take on being responsible for our own health.
Wednesday, April 29, 2009
Inspiration for when you are feeling low.
When I was young and free and my imagination had no limits, I dreamed of changing the world.
As I grew older and wiser, I discovered the world would not change, so I shortened my sights somewhat and decided to change only my country.
But, it too seemed immovable. As I grew into my twilight years, in one last desperate attempt, I settled for changing only in my family, those closest to me, but alas, they would have none of it.
And now as I lay on my deathbed, I suddenly realize...If I had only changed myself first, then by example I would have changed my family.
From their inspiration and encouragement, I would have been able to better my country, and who knows, I may have even changed the world.
Inscribed on the tomb of an Anglican Bishop in Westminster Abbey (1100AD)
As I grew older and wiser, I discovered the world would not change, so I shortened my sights somewhat and decided to change only my country.
But, it too seemed immovable. As I grew into my twilight years, in one last desperate attempt, I settled for changing only in my family, those closest to me, but alas, they would have none of it.
And now as I lay on my deathbed, I suddenly realize...If I had only changed myself first, then by example I would have changed my family.
From their inspiration and encouragement, I would have been able to better my country, and who knows, I may have even changed the world.
Inscribed on the tomb of an Anglican Bishop in Westminster Abbey (1100AD)
Tuesday, April 28, 2009
DO IT OUTDOORS Get out of the gym and take on the world
Our beautiful country has a lot to offer, with plenty of stunning beaches, gorgeous parks and spectacular bushland. So why do so many of us still exercise indoors? The outdoors has some of the best quality natural training equipment at convenient locations.
If you are thinking about breaking the gym habit and getting outside, there are 4 essentials for overall physical fitness, aerobic fitness, muscular fitness, core stability and flexibility.
Whether you create your own program or get the assistance of a Personal Trainer, having all 4 essentials can help you promote fitness that will last for a life time.
Aerobic fitness is anything that causes you to breathe deeper and faster which maximises the amount of oxygen in your blood. The better your aerobic fitness, the more efficient your heart and lungs are. So if the treadmill just doesn’t cut it anymore switch to some outdoor activities like walking, jogging, bike riding, swimming, water aerobics, stair or hill climbing, and roller-blading.
Muscular fitness is strength (resistance) type exercises. Strength training is any movement that places tension on a muscle that stimulates the laying down of more muscle fibres (myofibrils) therefore increasing the size of the muscle fibres. Strength training burns kilojoules more efficiently and increases the stability and strength of your joints. Outdoor examples include push ups and dips on a park bench, chin ups or pull-ups on bars at the park, and deep squats and lunges on the beach.
Core stability is having strength of the abdominal region (known as your core muscles) that stabilizes the pelvis to prevent injury of the lower back. Sit ups and crunches are not an effective means to train the abdominal region as they do not burn fat or stabilize the lower back. Outdoor examples include strength training exercises (see above examples) while contracting your abdominals at the same time. Draw your belly button in and brace your abdominals (like someone is about to punch you in the stomach). Also try some basic plank exercises on your hands or elbows to get you used to drawing that area in.
Flexibility training is a static maximum range of movement available around a joint. Stretching increases your flexibility, promotes better posture, and may help prevent injury. Set aside some time after each workout to do some stretching to maintain flexibility. Outdoor examples include yoga and tai chi at the park or beach and stationary stretching of muscles used during your workout. Use park benches and stairs for assistance. Hold all stretches for at least 20 seconds. Breathe deeply and feel yourself relax, take in some of that outdoor fresh air
Aim for a different outdoor location to mix up your routine. Outdoor activities allow you to progress the level of difficulty easily and change exercises when you want to. Create a circuit style regime such as this; 10 push ups, run up and down stairs, 10 lunges, run fast for 100 m, 10 dips, 10 squats, walk back and repeat.
Turn your car into a mobile gym. Have at the ready some dumbbells, a medicine ball, skipping rope, and a Swiss ball so you can stop at the park and do your own workout.
If you are thinking about breaking the gym habit and getting outside, there are 4 essentials for overall physical fitness, aerobic fitness, muscular fitness, core stability and flexibility.
Whether you create your own program or get the assistance of a Personal Trainer, having all 4 essentials can help you promote fitness that will last for a life time.
Aerobic fitness is anything that causes you to breathe deeper and faster which maximises the amount of oxygen in your blood. The better your aerobic fitness, the more efficient your heart and lungs are. So if the treadmill just doesn’t cut it anymore switch to some outdoor activities like walking, jogging, bike riding, swimming, water aerobics, stair or hill climbing, and roller-blading.
Muscular fitness is strength (resistance) type exercises. Strength training is any movement that places tension on a muscle that stimulates the laying down of more muscle fibres (myofibrils) therefore increasing the size of the muscle fibres. Strength training burns kilojoules more efficiently and increases the stability and strength of your joints. Outdoor examples include push ups and dips on a park bench, chin ups or pull-ups on bars at the park, and deep squats and lunges on the beach.
Core stability is having strength of the abdominal region (known as your core muscles) that stabilizes the pelvis to prevent injury of the lower back. Sit ups and crunches are not an effective means to train the abdominal region as they do not burn fat or stabilize the lower back. Outdoor examples include strength training exercises (see above examples) while contracting your abdominals at the same time. Draw your belly button in and brace your abdominals (like someone is about to punch you in the stomach). Also try some basic plank exercises on your hands or elbows to get you used to drawing that area in.
Flexibility training is a static maximum range of movement available around a joint. Stretching increases your flexibility, promotes better posture, and may help prevent injury. Set aside some time after each workout to do some stretching to maintain flexibility. Outdoor examples include yoga and tai chi at the park or beach and stationary stretching of muscles used during your workout. Use park benches and stairs for assistance. Hold all stretches for at least 20 seconds. Breathe deeply and feel yourself relax, take in some of that outdoor fresh air
Aim for a different outdoor location to mix up your routine. Outdoor activities allow you to progress the level of difficulty easily and change exercises when you want to. Create a circuit style regime such as this; 10 push ups, run up and down stairs, 10 lunges, run fast for 100 m, 10 dips, 10 squats, walk back and repeat.
Turn your car into a mobile gym. Have at the ready some dumbbells, a medicine ball, skipping rope, and a Swiss ball so you can stop at the park and do your own workout.
Wednesday, April 15, 2009
11 Reasons NOT to Start an Exercise Program - And great solutions to get you started
1. I don’t want to miss my favourite TV shows.
Solution: We all love our favourite TV shows. So the simple solution is to tape it while you are out exercising (or download from the net) and watch in a more convenient time (This way you can fast forward past the commercials). You can watch your favourite TV show while pounding the treadmill at the gym. Most gyms have headsets that you can listen and watch TV while you exercise. You can set up your exercise routine or treadmill at home to do while watching your favourite show at home.
2. But it’s raining
Solution: This is a perfect time to do a home workout. A basic home workout can utilize just a few basic items like dumbbells and resistance bands or pantry items like tins of baked beans and a bag of rice. If you are stuck in a hotel room you can spice up your usual workout routine with walking or running up and down stairs in the fire escape.
3. I have no time
Solution: Look at daily activities as an opportunity to exercise. Combine things that you do anyway with your training. Set up meetings while you take a walk. Exercise outdoors while spending time with your loved ones. Take a group exercise class at your gym while looking for a date.
4. I need my sleep
Solution: Improved sleeping patterns are almost guaranteed when starting an exercise program. Scheduling your exercise as a priority in your day assures your productivity with everything that you do. As a result of being more productive, you have accomplished more in your day, being more satisfied.
5. I don’t have the energy
Solution: The first thing you have to look at when you don’t have enough energy is what you eat. When you don’t have enough of the right fuel in your body you get tired. Having enough to eat means consuming lots of good nutritious food. You wouldn’t feed a Ferrari cheap fuel and still expect it to perform would you?
6. I don’t like going to the gym by myself
Solution: It’s all too easy to blame others if we have not been serious about our training. If you make going to the gym a routine, you will meet others who go at the same time as you do.
7. I don’t know how to work those tricky machines
Solution: Starting on any new gadget can be daunting. I recommend asking for assistance to get you started. Most machines have a basic setting. Make it a point to learn 1 new machine per week to broaden your awareness and interest in what you are doing.
8. I need to stay home and be with the kids
Solution: Find a gym with a crèche to use while you and your partner exercise. Answer 2. Go through the weekly calendar with your partner and take turns on which days you will exercise and which days you will spend time with the kids.
9. When I lose weight, then I will start exercising
Solution: Most people feel a little self conscious about being seen less than perfect when they first start exercising. What will others say when they discover all my hidden lumps and bumps in my shorts and t-shirt? What will they think if they see I am not as fit as I pretend to be? These barriers are what stop you from getting started in the first place. Just make a start and stop with the barriers.
10. I don’t have any exercise clothes
Solution: Don’t get caught up in the hype of wearing the latest sports logo to start an exercise regime. As long as what you are wearing is comfortable (including chafing or irritation) and you can move in it you have no excuse not to exercise. It is worth investing in clothes and shoes that support your body for the type of exercise you are doing. Wearing good supportive shoes for running activities, a supportive bra (for women), and clothing that protects you from the elements is essential for comfort.
11. I don’t want to spend $$ on a gym membership
Solution: Don’t. Who says you need a gym membership to get fit? Take up walking, running or bike riding. If you want to join a gym, then ask for a trial month or negotiate fees.
Solution: We all love our favourite TV shows. So the simple solution is to tape it while you are out exercising (or download from the net) and watch in a more convenient time (This way you can fast forward past the commercials). You can watch your favourite TV show while pounding the treadmill at the gym. Most gyms have headsets that you can listen and watch TV while you exercise. You can set up your exercise routine or treadmill at home to do while watching your favourite show at home.
2. But it’s raining
Solution: This is a perfect time to do a home workout. A basic home workout can utilize just a few basic items like dumbbells and resistance bands or pantry items like tins of baked beans and a bag of rice. If you are stuck in a hotel room you can spice up your usual workout routine with walking or running up and down stairs in the fire escape.
3. I have no time
Solution: Look at daily activities as an opportunity to exercise. Combine things that you do anyway with your training. Set up meetings while you take a walk. Exercise outdoors while spending time with your loved ones. Take a group exercise class at your gym while looking for a date.
4. I need my sleep
Solution: Improved sleeping patterns are almost guaranteed when starting an exercise program. Scheduling your exercise as a priority in your day assures your productivity with everything that you do. As a result of being more productive, you have accomplished more in your day, being more satisfied.
5. I don’t have the energy
Solution: The first thing you have to look at when you don’t have enough energy is what you eat. When you don’t have enough of the right fuel in your body you get tired. Having enough to eat means consuming lots of good nutritious food. You wouldn’t feed a Ferrari cheap fuel and still expect it to perform would you?
6. I don’t like going to the gym by myself
Solution: It’s all too easy to blame others if we have not been serious about our training. If you make going to the gym a routine, you will meet others who go at the same time as you do.
7. I don’t know how to work those tricky machines
Solution: Starting on any new gadget can be daunting. I recommend asking for assistance to get you started. Most machines have a basic setting. Make it a point to learn 1 new machine per week to broaden your awareness and interest in what you are doing.
8. I need to stay home and be with the kids
Solution: Find a gym with a crèche to use while you and your partner exercise. Answer 2. Go through the weekly calendar with your partner and take turns on which days you will exercise and which days you will spend time with the kids.
9. When I lose weight, then I will start exercising
Solution: Most people feel a little self conscious about being seen less than perfect when they first start exercising. What will others say when they discover all my hidden lumps and bumps in my shorts and t-shirt? What will they think if they see I am not as fit as I pretend to be? These barriers are what stop you from getting started in the first place. Just make a start and stop with the barriers.
10. I don’t have any exercise clothes
Solution: Don’t get caught up in the hype of wearing the latest sports logo to start an exercise regime. As long as what you are wearing is comfortable (including chafing or irritation) and you can move in it you have no excuse not to exercise. It is worth investing in clothes and shoes that support your body for the type of exercise you are doing. Wearing good supportive shoes for running activities, a supportive bra (for women), and clothing that protects you from the elements is essential for comfort.
11. I don’t want to spend $$ on a gym membership
Solution: Don’t. Who says you need a gym membership to get fit? Take up walking, running or bike riding. If you want to join a gym, then ask for a trial month or negotiate fees.
Wednesday, April 8, 2009
5 self motivation secrets that work
We all know that we can learn lots of ways to improve our lives yet we lack the enthusiasm to put it to action. Most people have found themselves staring blankly at a computer screen, unable to get motivated.
Even for people who are normally very motivated, there are times when motivation simply does not exist and can result in not getting started on important tasks at all.
Lacking motivation for too long can lead to a pothole of guilt, frustration and disappointment.
Whether you are low on motivation for a day or if it has been a long term problem, the good news is there is an answer to get you out of the pothole.
There may be hundreds of motivational techniques out there but, below are 5 of the best strategies that consistently work when used, to get you off your butt and into action.
1. Communicate with others what you are going to do – Sharing what you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. As an example, once I tell my husband that I am about an article I am about to write, I am out of my slump and back at the laptop.
2. Find the good reasons - Good salesmen have known this secret for years. They can truly interest you and stimulate your desire by having you imagine within minutes the dream life you will have if you buy their product. Learn to be your own salesman. Relate it in your mind to the greater goal to excite and inspire yourself to take action. “I don’t like to exercise, but I don’t have a problem with motivation when it comes to going for a walk along the beach on the weekends.” Any simple thing that you do has lots of good reasons behind it, even the tasks you don’t like. If we hate our job, you can find the good reasons knowing that it is a vehicle to our lifestyle outside of work.
3. Find your pain – Mentally link pain with not getting into action. It is the consequences that will happen when you lose your job because you decided to sleep in, or when you have to buy a new wardrobe of clothes because you are getting fat by eating too much. Just imagine what would happen if you don’t do what you need, or know you should do.
4. Know your energy boosters – You need energy for self motivation. Who are the energy vampires in your life? Get to know the amount of sleep you need for you to work at optimal levels, the amount of caffeine you should avoid, the amount of exercise you need to boost your daily energy, and the foods which provide you with what your body needs. There are foods and pills to give you a short term fix but will have you come crashing down and kill motivation. Don’t feel guilty if a walk to the park or a 10 minute meditation session, if it will have you come back feeling inspired and mentally ready for anything.
5. Take the first small step – Take the first step, take any small step, it doesn’t matter. If you commit to cleaning up your desk at work and it looks like too big of a job, just make a start on one area. You will soon want to finish the whole lot. Taking any little step towards your goals and you will find that you will break down bigger goals into little steps.
If you are motivated enough to read this far then you will be just fine. If I had to write another strategy it would be to add humour with a good laugh. Self motivation depends on it.
Even for people who are normally very motivated, there are times when motivation simply does not exist and can result in not getting started on important tasks at all.
Lacking motivation for too long can lead to a pothole of guilt, frustration and disappointment.
Whether you are low on motivation for a day or if it has been a long term problem, the good news is there is an answer to get you out of the pothole.
There may be hundreds of motivational techniques out there but, below are 5 of the best strategies that consistently work when used, to get you off your butt and into action.
1. Communicate with others what you are going to do – Sharing what you want to do with others will get you fuelled with energy and enthusiasm and out of your slump. As an example, once I tell my husband that I am about an article I am about to write, I am out of my slump and back at the laptop.
2. Find the good reasons - Good salesmen have known this secret for years. They can truly interest you and stimulate your desire by having you imagine within minutes the dream life you will have if you buy their product. Learn to be your own salesman. Relate it in your mind to the greater goal to excite and inspire yourself to take action. “I don’t like to exercise, but I don’t have a problem with motivation when it comes to going for a walk along the beach on the weekends.” Any simple thing that you do has lots of good reasons behind it, even the tasks you don’t like. If we hate our job, you can find the good reasons knowing that it is a vehicle to our lifestyle outside of work.
3. Find your pain – Mentally link pain with not getting into action. It is the consequences that will happen when you lose your job because you decided to sleep in, or when you have to buy a new wardrobe of clothes because you are getting fat by eating too much. Just imagine what would happen if you don’t do what you need, or know you should do.
4. Know your energy boosters – You need energy for self motivation. Who are the energy vampires in your life? Get to know the amount of sleep you need for you to work at optimal levels, the amount of caffeine you should avoid, the amount of exercise you need to boost your daily energy, and the foods which provide you with what your body needs. There are foods and pills to give you a short term fix but will have you come crashing down and kill motivation. Don’t feel guilty if a walk to the park or a 10 minute meditation session, if it will have you come back feeling inspired and mentally ready for anything.
5. Take the first small step – Take the first step, take any small step, it doesn’t matter. If you commit to cleaning up your desk at work and it looks like too big of a job, just make a start on one area. You will soon want to finish the whole lot. Taking any little step towards your goals and you will find that you will break down bigger goals into little steps.
If you are motivated enough to read this far then you will be just fine. If I had to write another strategy it would be to add humour with a good laugh. Self motivation depends on it.
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