fitness training

Holiday Motivation

Has the steady slew of holiday events started to take it's toll on your workouts or eating yet? 

While it's easy to believe that falling off the wagon is just par for the course this time of year and that you'll pick things back up in January- this doesn't have to be your story.

Benjamin Franklin must have had this in mind when he said, "Don't put off until tomorrow what you you can do today".  

You have the ability to decide you will do with the moments you are given, and you are constantly making choices that either take effort to make happen, or that you allow to happen so that you don't have to make as much of an effort.

I became a dedicated exerciser when I was 13 years old and joined the cross country team.  By that following summer I was hooked and was running consistently on my own...for fun.

Since that time I have had my ups and downs with my connection to consistency and workouts, so I have become a student of what makes my own ability (and that of others) to stick to their regimen remain a constant, even when life gets chaotic.

The number one thing I know for sure about what keeps me going back to working out even when I don't feel like it is that I appreciate workouts more for what they do to my heart and soul than what they do for my physical body. For this reason I pick workouts that challenge me, connect me to my heart, and that lift up my spirits.  Tai chi has been a new thing for me and I absolutely love it!

Second, to ensure I get my time in to move I have to stay organized and intentional about scheduling time to do it.  If I wait until I want to or until I might have time, the moment is never right or something always gets in the way.  The additional benefit is that when you commit to a specific routine you know exactly what to do when, where, and with whomever you can find to hold you accountable.

Third, successful worker-outers follow a prescribed and specific routine.  There's no guessing or wondering what might feel good that day.  Here's an example of a great workout week: Monday is running and core, Tuesday is yoga, Wednesday is running and lower body body, Thursday is Yoga, and Saturday is a long run plus upper body.

Fourth, people who workout consistently identify with being an athlete or at least athletic. Movement is simply a part of who they are in the world, not just something they do. This is about their mindset or belief in themselves.  They don't need other people to justify it, but they do love to be acknowledged for their dedication to move. 

So what's the point twiddling your thumbs and waiting for one of the best parts of your day to begin? 

Movement is more than exercise, it is a way to take care of your needs so you can share your love and overflow to create a ripple effect of generosity.  (This is on the Restoration Fitness Manifesto you can access here or see below).

I challenge you to do some sort of movement every day for the next 5 days.  Send me a pic of your activity on Facebook and I'll send you a workout video to do at home over the holidays!!

I'm with you every step of the way!

XO, Nicole

P.S. I am putting the final touches on my Holiday Gift to you.  I promise you this one is going to a game changer!!  Be on the look out next week for how you can get yours.

Committing to Decisions You Will Complete with Confidence

We are inundated with a million choices, and have so many tools at our fingertips these days it's almost too much.  It's rare to just pick up the phone as ask a question, we would rather look it up on the internet. When I have a question about my business or my twins, I often times go to online forums. Last week we talked about making a strategic health plan to give you the steps to move forward to reach your goals.  But what if you are having a hard time just deciding what to do first?  Do you start with diet, fitness, mindset??  It's all important.  Rather than getting caught up in the details, it is often best to sit quietly and ask yourself what your body needs now.  No should's, no guilt, simply "what does my body need now to help me feel more calm, confident, and in control?"

Once you have let yourself listen, it's time to get some information and then start the decision making process.  A wise person once told me to seek out 2-3 people in my life that I can reach out to at a moments notice to get advice from when making a decision.  They aren't making the decisions for us, they are simply there to remind us of the why behind the decision, help give us experience gleaned from their own lives, and to help us weigh out the options in black and white.  A third party beyond our heart and mind can often times make a world of difference!  That's where a caring trainer or health coach can really help.

Once you have reached out to a reliable and trustworthy sage, and you have narrowed down your options to exactly what you want to do, there is a simple three step process:

1) Put your decision in writing in clear and descriptive terms.  For instance, if you say I am going to go to the gym on Tuesday and Thursday morning, narrow it down even more to what time, what you do to prepare yourself to get there, and what you will do once you get there!

2) Put a date on it.   It is super easy to say, I am going to clean out the car....and then it keeps getting put off (and please do not look at mine!).  When you put a date to something it creates a deadline, and the sense of urgency becomes much more palpable.

3) Go public.  This is where the conversation and conversion begins.  When we talk about what we are going to do we have to both get excited about it, defend it, or wiggle our way through it until we become more comfortable with our intentions.  In the talking we convert our thoughts  into words which then move us into action.  Talk with as many people as you can, post it on facebook, or join a like-minded community.

We love to support people in their decision making process.  Not only do we do this on a daily basis in our coaching, but we also offer quarterly Nutrition and Lifestyle Programs to give you the nudge to the three steps above with a community of people who are doing it with you!  Challenging yourself is tough, but it is much better when you have some buddies who can support you through it!  Check out our upcoming 21 Day Wellness Reboot and Detox for more information on getting involved with a tribe of life-changers!  We start May 4th, 2013!

Fitness without excuses

I completed a quick workout yesterday while the boys were napping, and it was glorious. I video taped most of it, but included only the finisher here: Nicole in Home workout. (If the link doesn't work, I will keep working on it and repost soon) Needless to say, you are all my motivation as I get back on track with 2 little "excuses" taking up my time. I felt great after the workout and was even a little sore...especially my tummy! Here's what I did so you can try it at home too! Warm-up: Stair running x3 minutes Dynamic Stretches: Standing quad stretch x3ea; Lateral lunge groin stretch x3ea; Walking heel digs x3ea; Pec stretches x2ea; 15 speed squats. The Circuit: Stepping lateral lunge 2x10 Push-ups 2x10 (these were harder than I remember them being...) Standing bentover reverse fly 2x10 Step ups to the second step 2x10 Finisher: Front plank 30s followed by walking burpees (step back to push-up position, hop both feet to hands stand and jump, repeat) x10. I rested until I felt recovered and repeated this 1 more time.

I got in a good little sweat and felt so amazing to have done something for me! I can't wait to get back into my routine again. Let me know what you are doing these days to get into, and stick with, your routine!