08Sep 2015

Labor Day is over, kids are going back to school, sports will start up soon and people are eager (or not so eager) to get back into their routines!

Its not uncommon after the last few weeks of Summer for people to feel a bit lethargic and out of sorts leading into the Fall season.

So today we are talking about how to get back on track and stay motivated after a few weeks of indulging, maybe a weekend away or particularly festive weekend, or simply the start of a new season!

How do you stay motivated or get back on track after falling out of a routine or overindulging?

Dawn
Keeping a training log of my numbers keeps me motivated! Seeing the numbers go up and knowing where I started gives me more drive to keep going. Working out around women who are just as serious as I am helps as well. I feed off their energy and want to work just as hard. Another reason why group classes can be a strong motivator!

Danielle
For me, I remember that feeling/high you get after crossing the finish line of a challenging race. That moment when you realize all of your hard work has paid off. That pushes me to keep going!

Anthony
Programming and tracking. I write everything in my iphone or a notebook. Staying accountable is when you really make gains and reach goals. If you can’t see the progress you are making it can demotivate you and sway you off track. Similarly to Dawn, working with people who have my same mindset helps to give me a boost and motivate me to be better than I am. It can be hard to get that extra push while working out alone. Lastly, being honest about my nutrition and programming, don’t skip a day or eat a cheat meal!

Marisa
Remembering how much better I feel when I am eating right and working out is my first step back. Living a healthy lifestyle really does come from the inside out. When i’m trying to get back on track and remotivated, just like Dawn and Anthony, I need more structure and accountability. I write out a eating and training schedule and am sure to sign up for classes so I have to go to them! Additionally, I really try not to beat myself up too much mentally. A bad meal or a couple of drinks out for a good reason (birthday, vacation, Christmas), is worth it to me. You’ve got one life to live! Rather than skipping meals to compensate I really focus on surrounding myself with the people in my classes, upping my weights and eating very lean, clean, and green. I also like to look at social media (Instagram) to see other inspiring athletes and women around the world getting after their goals. 

What is your favorite way to get back on track or demotivate yourself?

29Nov 2015

 

It’s easy to get a little hard on yourself after a particularly indulgent weekend, especially a long Holiday weekend! While we want you to enjoy all the wonderful aspects of the season, its important to do so with moderation and continue putting your health first!

Today we are talking a little bit about motivation and bouncing back.

One of the biggest things we see happen at the gym is people going too strong too fast! What do we mean by that? For example, maybe you haven’t worked out in a year, but then you work out every day for an hour for a week. You are sore, tired, and before you know it, its been 3 weeks since your last workout! We want you to be motivated intrinsically as opposed to (or in addition to!) intrinsically …and find a routine that is sustainable within your lifestyle! Especially during what can be such a busy time of year, be realistic with your goals and don’t be too hard on yourself! Fitting in a tough 20 minute workout can sometimes be more effective than an entire hour, so whatever works for you – go for it!

Our top tips for staying on track during the Holidays

Schedule your workouts

signing up for classes or scheduling a personal training session is a great way to ensure you get your workout in, since you have that accountability and someone is counting on you! Overwhelmed by social engagements? Make a gym date with a friend rather than reaching for the caloric martinis!

Every little bit counts

Maybe you won’t have time to workout 5-6 days a week or attend a class every day, but don’t use that as an excuse to do nothing at all. Every little bit counts. Aim to do at least 20-30 minutes of high intensity exercise 3-4 days a week rather than stopping completely! That time will not only help combat the holiday treats but will help you stay calm and energized during a busy and stressful time of year!

Moderation

Go to your holiday parties and enjoy them! But don’t eat everything in sight. Enjoy what you really want to and pass on the not-so-fab options. On the days and nights you are staying in with your regular routine, focus on really eating right, so you can indulge when it counts!

Our top tips for bouncing back

Don’t skip meals

It can be tempting to skip breakfast and graze the day after an indulgent or lazy outing, but don’t! Instead reach for something lean, clean, and green: focus on filling your plate with lean proteins and greens and drinking plenty of water – aim for half your body weight in ounces!

Sweat it out

Chances are you don’t want to workout. You are probably feeling a little heavy, bloated, blah, tired. DO IT ANYWAY! A quick sweat sesh will help rejuvinate your mind and metabolism.

Cut yourself some slack

We’re human and we all deserve to have a little fun once and awhile! Don’t dwell on the past. Be thankful for the experiences and memories and move forward with your healthy habits!

Our top tips for staying motivated:

If something isn’t working — change it!

If you notice you are having a more difficult time committing to the gym at 6am, try coming at 6pm! If working out alone isn’t giving you the boost you need, try taking a class! If 1 hour is too much time, work harder for 30 minutes! Try new things and don’t be afraid to take some time to find out what really works for you.

Take a step back in order to move forward

If you find yourself lacking motivation–you may be tired! Don’t underestimate the power of rest. You break your muscle fibers in the gym, and they need to repair to grow and evolve! Make sure you are taking one rest day per week and getting adequate sleep!

Set intrinsic goals

Intrinsic motivation comes from within (I want to be strong) extrinsic motivation comes from the outside (I want to look amazing in that dress). Set goals that are intrinsic and measurable to help you stay on track. Some examples: run a 8 minute mile, workout every day M-F, take yoga twice a week for one month, complete 10 push ups from my toes, etc.

Reward yourself!

Once you meet a goal, reward yourself! But don’t reward yourself with something that will undo all of your progress (IE–food, alcohol, etc). INSTEAD, give yourself a health related gift! How about a new pair of running shoes? New workout top? That expensive protein powder you’ve been dying to try? A nutrition consultation? A few personal training sessions? YOU DESERVE IT!