Finished my first year of grad school!

5 05 2009

Hey everyone! I’m officially done with my first year of grad school! I wish I could say I’m going to have a lot more posts coming up soon, but summer school starts next week, so I won’t be posting as often as I like.

I have been able to keep up with my workouts, however. I’ve become quite fond of working out using rings such as these. I’ve noticed a great increase in strength, and the physical changes aren’t bad, either. I’ve just been doing exercises such as pullups, levers, and flips. I add in dips every once in a while, but I can only do a few on the rings.

I left you all off with a post on figuring out if you are ready to make a change. Have you been contemplating making a major change lately? If you think you are ready to make a change, what do you do after you’ve made the decision to change?

First, I would suggest creating your support group and getting people behind you in your effort. Studies have shown that social support is a huge determinant in sticking to major changes, especially those changes that involve losing weight. Trying to cut down on your calories? Maybe you and your friends can agree to meeting up at healthier restaurants, or agree to not get desert after meals. You will not stick to a plan, no matter how great a plan may be, if those around you are not supportive or still engage in the behavior you are trying to change. Just ask a smoker how well they are able to stick to their goal of quitting when standing around a bunch of buddies under a cloud of cigarrette smoke.

Second, I suggest getting any materials you will need to see your goal through. If your goal is to learn how to swim, how can you do that if you don’t have a bathing suit or access to a pool? If you need new sneakers to start running, you should get them. A lot of people complain about the cost of changing a behavior, but, seriously, how do you expect to stick to your goal of learning to run if the shoes you run in hurt your feet or are not made to run in? You won’t!

Third, mentally psych yourself up to do it. Post reminders and motivational quotes around where you can easily and frequently see them. A person needs to see a message about 16 times before they even start to really think about what the message is saying (this is something that marketing geniuses know, and that’s why you see the same commercials over and over again). Listen to motivational songs first thing in the morning; what we see and hear within the first 20 or so minutes of waking up has the power to really determine the direction of our day. My songs, in case you’re wondering, are Closer to my Dreams by Goepele and Someday by Flipsyde.

Fourth, just friggin’ do it! Stop giving excuses. Focus on what you can do, not what you can’t do. You’re just going to hold yourself back.

Have any more ideas of what you should do once you’ve made the decision to change?

Oh, I also started a new blog called Beyond the Hoodie that focuses more on academic topics and current events. Check it out and leave feedback!


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Ask yourself…

19 03 2009

My last post was a list of the habits I believe help make behavior change successful (it was based on a very popular and widely used behavior change theory, which happens to be one of my favorite theories–the transtheoretical model). This post is going to address something people should do before they make a change, but often don’t. When this isn’t done, we basically set ourselves up for failure.

What am I talking about?

I’m talking about asking yourself a core set of questions. These questions are designed to let you know if you are ready for change, and also helps you identify any barriers or obstacles that may be preventing you from succeeding.

Why is this important? Can’t I just ask myself “Am I ready for change?” and be done with it?

No.

Being ready for change involves more than just asking that question, although you should begin your self-reflection with “Am I ready for change?”

After asking yourself that, think about why you answered “yes” or “no.”

If you answered “no,” follow-up with these questions. I would recommend writing your answers in a journal or save it in your computer. When you do answer “yes,” it would be helpful to go back to this list of answers and understand what is different about you now and what helped you answer “yes.”

Anyway, on to the questions.

If you answered “no,” immediately ask yourself why. It’s not helpful just to brush off the question with a quick, huffy “no” and move on to the next subject. Take some time and write down the first thought that came into your mind after saying “no.”

For example, if you’re trying to lose weight and you feel you aren’t ready, ask why. The first thing that comes into your head, for example, may be “I don’t have time” or “I don’t want to give up the foods I love.”

Next, follow up on that initial reason why.

  • Is it a reasonable response?
  • Is there a way for me to change that reason?
  • If there is a way to change that reason, why am I not doing it now?

Let’s say you answered with “I don’t have time.” Try this for a day: make a list of what you actually do during the day, and for how long. I think many people will be surprised with the time they could save by reducing the amount of time spent on Facebook, checking email, and watching TV. Some people spend hours on the Internet each day, looking at webpages that are designed to be timewasters!

Once you become aware of just how much time you spend doing things that are probably not that important, you will begin to see where you could fit in time to make a healthy behavior change. You don’t need hours each day to exercise; 30 minutes will do, especially if you’re just beginning or coming back from a hiatus.

Also, ask yourself these questions:

  • In the past, what has kept me from making this change?
  • Are there significant barriers that prevent me from changing, such as not exercising outdoors because of unsafe streets?
  • If given all the resources in the world that I think I need to make this change, would I make the change?
  • What do your family and friends say about the behavior change (ex. what does your spouse think about exercise) ?
  • Would you feel better about yourself if you make the change?
  • Will the change make your life better?

There are many more questions you could ask, but these get the job done. The purpose is to make you aware of your own thought processes, and eventually helping you to figure out how to change your thoughts to set yourself up for success.

The questions you should ask yourself if you answer “yes” to “Am I ready for change?” will follow.

As usual, leave your comments!


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Categories : goals, inspiration

7 Habits of Effective Behavior Change

13 03 2009

So I have a break from studying at the moment, and I was thinking about what I should write about on my blog. Right now I’m studying health promotion programming, which is basically how to come up with interventions to help people make desired behavior changes, such as losing weight, increasing physical activity, and quitting smoking. If you’re trying to make any kind of behavior change, it’s important to know how you can successfully do that.

1. Know where you are mentally and emotionally. Are you even thinking about losing weight? Do you try to avoid anything that reminds you of your need to get more physical activity? Or have you already taken some steps towards the behavior change such as buying a self-help book or joining a gym? Once you figure out where you are mentally, you can prepare yourself for the next step.

2. Prepare your environment. If you know you need to change your diet, why would you make unhealthy foods easily accessible by having them in your house, car, or office? You won’t be able to make change if you’re stuck in the same environment that caused the problem.

3.Make a contract with yourself or others. Behavioral studies show that people who sign a contract, even one that is simply a statement of intent for the change, have a better chance of reaching their goals. Once you sign the contract, make copies of it and post it in highly visible locations.

4.Hold yourself accountable. When making behavior changes, you have to have a sense of accountibility. Many people accomplish this by joining a support group or hiring a professional, such as a personal trainer. If you have to report to someone or have paid a good amount of money to achieve your goal, you are more likely to stick to your plan.

5. Speaking of making a plan, make sure you have a plan. How do you know where you are headed if you don’t have a plan that can direct you? Or, how do you know you have achieved your goal if you don’t know what your goal is? Having a plan of attack can help keep you focused and serve as a measuring stick to help you determine how far you have come, and how much further you have to go.

6. Reward yourself. We all deserve treats every once in a while. Human behavior is influenced by a system of rewards and consequences. Children are taught good behavior by being rewarded for that behavior; for example, teachers often reward students who improve in their grades with a classroom party or some other kind of recognition. Figure out what kind of reward will motivate you and use that as a motivating tool (I would work extra hard in school if I rewarded myself with an all-out trip to the spa).

7. Don’t be shy. Tell others about your goal. Knowing that your best friend will be questioning you on your progress every time you spoke is a pretty big motivator. And when you reach a milestone in your quest for change, make sure others know about it.

These are all important concepts in behavior change, and make sure you use these habits as you work towards a healthier and more fit life!


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Categories : goals

Some Updates

28 02 2009

Well, for now soccer training is over. I didn’t get past the first cut, but I am kind of glad I didn’t. I hurt my foot; I have plantar fasciitis and I won’t be training for a while. But I have a newfound interest in yoga and hope to explore my interest in that. Once my foot heals, or at least gets better, I will start running again.

So now that I’m not training, I have a lot more time for schoolwork and writing!

While on Yahoo! the other day, I saw a fitness “don’ts” article that was actually useful. I can’t find the article, but it essentially said this:

1. Don’t start out too hard, thinking that you have to do everything in one workout.

2. Don’t do slow, long cardio for hours. Do short interval sessions instead.

3. Don’t neglect your water intake!

4. Don’t sabotage your efforst with poor nutrition.

These are basically things that articles on this blog has focused on since the beginning. I’m glad this kind of information is being passed along a popular website such as Yahoo!.


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Categories : exercise

Burpee Love

5 02 2009

So you probably noticed that I have been away for a while. I was having computer issues, but now I’m back on a brand new laptop equipped with a web cam, so I hope to do some videos soon. I have also been super busy with soccer training; tryouts are on Feb. 21, so not too far away!

I hope since my last post you have been sticking to your goals. It is now February, about the time we start to see the crowds thin out at the gym, sadly. I wish there was a way to teach people that health doesn’t come with a quick fix, and that more people lived with enough discipline and dedication to work hard, even when they don’t want to. I feel that, as a society, we have become too used to instant gratification. When it comes time to really be patient and work for something that is truly worth working for, we give up. It’s like we’ve been rewired to think that if we can’t have it immediately, it’s no use working for.

On another note, I wanted to share a link on burpee variations. If you frequently read my blog, you know that burpees are a staple for me, and for the clients I work with. This link has some videos of some variations you can add once you are ready to move beyond the standard burpee.

Those videos are amazing. I can’t wait to add a few to my workout on the days I’m not working with my soccer trainer (yes, sometimes trainers need to work with other trainers to get the job done).

While you’re on the site, also take a look at the visualization/goal setting article. We all need a little reminding sometimes.

Stay on track; to have the extraordinary results you want, don’t do what ordinary people do.


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Categories : exercise

Beginners, keep your resolutions

16 01 2009

It’s just about the third week of January. Sadly, soon you will start to see the numbers drop off at the gym. For those of you who are devoted gym rats no matter what the date is on the calendar, you will finally get to quit waiting in line for your favorite machine.

I hope those of you who are starting to adopt the healthy lifestyle aren’t about to quit. If you’re on the verge, how do you stay on track?

First of all, if you are just starting to exercise, I hope you picked or created a program that is truly for beginners. If you start with something that is too hard, too easy, or generally not for your current level, you have a significantly higher chance of quitting your program, getting frustrated, and ending up worse off than when you began. Don’t let that happen to you.

I’m going to focus on designing a beginner program for this post to help you stay on track, if you are a beginner. If you start off on the right foot, you will have a greater chance of finding success.

Tips for beginners:

Don’t start off doing everything at once. Like I said, if you start off too hard or too intensely, you increase your chance of quitting, as well as injury risks.

Do something that is fun for you. People think that in order to get into shape, you have to spend hours upon hours in a gym filled with sweaty bodybuilders grunting next to you. Pick fun activities, and remember to do more than one activity to avoid burnout. Walk with a buddy one day, join an adult sports league and play another day, lift weights with a trainer (or your buddy) on yet another day. People play pickup games all the time; use Craig’s List to find activities that are going on around you.

Create an exercise schedule. Put it in your BlackBerry and create a reminder. If you treat fitness and health the same way you treat other activities, like meetings, you will feel obligated to keep your schedule. Also, try to work out at the same time every day. Making a routine will make you successful.

Learn as much as you can about fitness. Arm yourself with knowledge. The more knowledgeable you are, the less likely you will be to fall for gimmicks and “get thin quick” schemes. You will know what’s up in the fitness world, which puts you in a much better position than those who rely on commercial magazines and infomercials.

What are your tips for beginners trying to adopt the healthy lifestyle we live and love?


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What’s Going to Make This Year Different?

6 01 2009

So by now I’m sure everyone has their list of New Year’s resoultions. How many of those goals are recycled from past New Year’s resolutions?

How are you going to make this year different for your fitness goals?

One way you can make this year different is by deciding to not go for your goals on your own. Join a support group, or create your own with a group of friends. Surround yourself with people who have the same goal; this way, you are less likely to sabotage your efforts by following other people’s bad habits. It’s easier to resist temptation when you’re not surrounded by it.

Another way you can make this year different is to keep a journal of your activities and what you eat. Studies show that when people keep a food diary, they tend to lose more weight on average than those who do not log their intake.

Write down your goals. Don’t just keep them in your head. Post them everywhere. Make a vision board. Make yourself be constantly reminded of your goals to keep you focused.

These are just a few things you can do to not fall into the New Year’s resolution trap.

More coming soon…I’m tired from training and am going to rest now :)


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Categories : inspiration, motivation

Merry Christmas!

25 12 2008

Merry Christmas everyone! I hope you’re doing well and are blessed. I know I am! I have so many things to be thankful for and it would take me all day to list everything.

Take this day to reflect and think about what’s important in your life.

In other news, I’m preparing to try out for a professional women’s soccer team towards the end of February. It’s an open tryout, but it’s an opportunity I’ve been waiting for my entire soccer career. Training has been going well so far, but I still have a lot to work on. I’ll be sure to keep you all updated :)

Merry Christmas again!


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Categories : thought-provoking

If you want motivation, watch this video

19 12 2008

Last night I had the pleasure of watching an awesome video posted at RossTraining.com. It’s a video of David Goggins, an ultramarathoner who runs to raise money for college tuition for the children of fallen soldiers.

If you need a reason to make 2009 your best year, just do it to find out what you’re made of. Too many people go through life without truly challenging themselves. They’re happy with being comfortable. But then as life goes on, they begin to wonder “what if.”

Don’t be one of those people wondering “what if.”

If you truly want to change your life, if you want to life healthier, happier, and longer, you have to put in the work. Quit wishing and start doing. Find out what you’re made of.


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Don’t Fall Back on Training

17 12 2008

I’m sick, and have been that way since Friday, so I haven’t been training.

That doesn’t mean that I’m not thinking about fitness, or taking care of myself so I  can get some training in before Christmas. That doesn’t mean that you shouldn’t be training either (only if you’re sick, too).

This is the busiest time of the year, no doubt. Again I say, that doesn’t mean that you shouldn’t be training.

When you get busy, you should work out more.

What? Why?

I can hear some of you grumbling about how can I work out more when I barely have time to go to work, go shopping, eat, watch tv and eat junk food all weekend?

When you get busy, it’s easy to neglect your health. You tell yourself, “Well, I just don’t have time to workout,” so you don’t. Then you get sick.

I was busy with finals and didn’t work out much. Then I got sick. See, it even happens to me.

You have to keep yourself strong during times of stress. Of course, you have to balance that with periods to relax.

I’m not saying that you should go into exercise overload and work out for hours and hours at a time. You all know I’m not into that.

Just make sure you’re still exercising, and don’t give me that time excuse.

Don’t have enough time? Email me and I’ll whip you up a 10 minute workout you can do at home. Seriously.This is not a time to fall out of habit.

On a lighter note, 2009 has a lot in store for me and this blog. I’m going to join the modern age and start putting up weekly videos, demonstrating exercises and answering fitness questions you all email me.

Leave a comment or send an email.

PS…don’t forget to download your Getting to Action in 2009 by Dec 31 before it goes on sale on my website and let me know what you think!


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