Posts Tagged ‘Barriers to fitness’

2 Small Changes…

2012 is upon us & a lot of you are probably reflecting on 2011 & deciding your goals for this exciting new year.  If you are upon your personal health & fitness goals and feel overwhelmed with where to start let me ease your anxiety by telling you all it takes is 2 small changes.  You don’t need to do an entire overhaul because guess what??  Chances are you won’t stick with it.  But if you just make 2 small changes for 30 consecutive days those 2 changes will become a habit.  Then you can tweak 1 or 2 more things until you are at your goal weight, your energy is soaring, you feel strong & confident & you are ready to maintain.

*Cutting out sugar
*Cutting out WHITE everything (breads, pastas, sugar, flour, crackers…etc)
*Doing 20 air squats & 10 push-ups every morning before you shower
*Tossing the hazelnut & candy cane coffee creamer
*Stop eating after dinner
*Strength train 3 times per week (30 minute quick circuit will do!)
*Cut out ALL processed foods – anything that is packaged or has more than 2 or 3 ingredients
*Increase your GREENS – can you eat greens at all 3 meals???
*Try Amy’s Kale smoothie
*Try a new recipe from Amy Approved one time per week
*Limit alcohol intake to 2-3 drinks per week
*Sleep at least 7-9 hours per night
*Eat 1-2 Amy Approved snacks ONLY per day
*At dinner eat only a high quality protein source & a huge pile of veggies.  Skip the grains & dessert – not necessary!
*Hike at least once per week
*Find your perfect BALANCE

Which 2 small changes you are going to make TODAY???

Amy Approved = Creating Harmony Through Fitness & Whole Foods

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5 more Barriers to Fitness…Overcoming them to get Moving!

Barrier No. 6: I’m not athletic

Natural athletic ability isn’t a prerequisite to physical activity.
*Keep it simple – start with just a daily walk
*Find a buddy – someone who is in a similar boat
*Don’t make it a competition – focus on the positive changes of your body & mind

Barrier No. 7: I’ve tried to exercise in the past and failed

Don’t throw in the towel. You can’t see it when you lower your cholesterol or reduce your risk of diabetes, but that doesn’t mean you aren’t doing yourself a great favor. Re-evaluate what went wrong, and learn from your mistakes.
*Pace yourself – start simple then slowly build your intensity
*Set realistic goals
*Remember why you are exercising – remind yourself of your personal fitness goals & reward yourself when you reach them

Barrier No. 8: I can’t afford health club fees

You don’t need a membership at an elite gym to get a great workout. Consider common-sense alternatives.
*Do strengthening exercises at home – buy bands at and do strength training at home.
*Buy an exercise DVD – P90x rocks!
*Start a walking group
*Take the stairs

Barrier No. 9: I’m afraid I’ll hurt myself if I exercise

If you’re nervous about injuring yourself, start off on the right foot.
*Hire a personal trainer
*Take it slow
*Try an exercise class for beginners

Barrier No. 10: My family doesn’t support my efforts

Remind those close to you of the benefits of regular exercise — and then bring them along for the ride.
*Move with your kids – splash in the pool with them instead of lounging on the side, play kickball or go on a bike ride as a family
*Try a new adventure together – go to a rock climbing wall, kayak or rent a tandem bike for the day
*Do double duty – take the kids to soccer practice and power walk laps around the field

Whatever your barriers may be use these tricks to get yourself moving on a regular basis. Happy Fitness to all of you!!!

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Barriers to Fitness…Overcoming Common Challenges

Having a hard time getting started or sticking with a regular exercise routine?? Here are some tips to overcome those barriers.

Barrier No. 1: I don’t have enough time to exercise

Setting aside time to exercise can be a challenge. Use a little creativity to get the most out of your time.
*Get in short 10 min walks throughout the day
*Wake up 30 min earlier twice per week
*Drive less, walk more – park as far away as possible
*Revamp your rituals – change Saturday mornings to family hikes

Barrier No. 2: I think exercise is boring

It’s natural to grow weary of a repetitive workout day after day, especially when you’re going it alone. But exercise doesn’t have to be boring.
*Choose activities you enjoy – if you hate the gym hit the trails
*Vary your routine – hike, lift weights, take yoga, jog on the beach, take Amy’s circuit class 🙂
*Find an exercise partner – they hold you accountable, challenge & encourage you
*Explore new fitness options – try Pilates, find a new hike, buy a bike or hire a personal trainer

Barrier No. 3: I’m self-conscious about how I look

Don’t get down on yourself! Remind yourself what a great favor you’re doing for your cardiovascular health, or focus on how much stronger you feel after a workout.
*Remember everyone at the gym is looking at themselves!
*Hire a trainer to get you on the right track
*Avoid the crowds
*Focus on the future – your self esteem will improve as you shape your body & mind

Barrier No. 4: I’m too tired to exercise after work

No energy to exercise? Without exercise, you’ll have no energy. It’s a vicious cycle. But breaking the cycle with physical activity is one of the best gifts you can give yourself.
*Try a morning dose of exercise. Wake up 30 min early & jump on your cardio machine or bundle up and head outside
*Make lunchtime count – throw on your shoes for a 30 min run or brisk walk
*Be prepared – always have a change of gym clothes in your car, have your exercise DVD ready to go before you leave in the morning or make a date to exercise after work
*Go to bed earlier – aim for 7-9 hours of sleep to feel energized for your day

Barrier No. 5: I’m too lazy to exercise

If the mere thought of a morning jog makes you tired, try these thoughts on for size:
*Set realistic expectations – start with a walk around the block
*Work with your nature not against it – if you are simply not a morning person plan all of your exercise when you are most energetic
*Schedule exercise as you would an important appointment

5 more barriers & solutions in tomorrow’s post…

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