Rethinking Exercise, part 2 (Time & Attitude)

I asked a busy mom of 5 young children how she makes time for fitness--no gym membership, no personal trainer and no nanny! This is what she says:

Well, right now the training program only takes about 25 minutes and if one is honest, they can find 25 minutes to do something if they REALLY WANT TO. To say "I don't have 25 minutes to exercise" is a cop out, in my opinion.

I find that if I don't do it sometime in the morning, it doesn't get done. Once the twins go down for their morning nap, I tell the older children I'm going to exercise and I get on the treadmill. I'm firm about this. They aren't allowed to talk to me or ask me any questions. On the weekend, my husband knows that if its my morning to run (right now its every other day) then that is my top priority, period. I don't care if we are late. He will let me exercise or I won't go . . . . . whereever it is he might want or need to go.

The fact of the matter is that our families will make their priority whatever we impress upon them is OUR priority. At some point in time, I HAVE to take care of myself. That is reasonable. EVERYONE has needs, including Mom.

That might sound a little harsh but its been a journey to get myself there and my family now understands that for these moments when Mom is exercising, Mom is first, and that is ok.

As a personal trainer, I love reading this! Don't get me wrong, I love training people. That's my job--my passion. But when I see this kind of self-motivation, I am thrilled. I wished everyone would have this kind of attitude. This mom--who has plenty of excuses NOT to exercise knows what I know: exercise is more than beneficial. It's essential. And thank you Kelly! Keep at it.

Here's a thought... If you don't know how to take care of yourself, how can you know how to take care of others?

Looking Past the Barrier
Many times, the reason for not exercising is a lack of vision. Sure, you have visions of a fit, trim beach bods, but the picture of the path getting you there is blurred. It's marred by misconceptions--that exercise is hard, a burden and time-consuming... If this is you, you're missing the best part! Exercise is a gift all by itself.

FALL IN LOVE WITH REGULAR EXERCISE!

1.) Exercise has immediate benefits!
For example: Exercise reduces stress--naturally and clears the mind. People who exercise actually sleep better and have more self-confidence. A little bit of self-confidence can do amazing things for relationships, careers and general quality of life.

2.) Exercise is fun--find YOUR thing! There's something out there for everyone! Timid young ladies may find their love for boxing. Macho men may find yoga exhilarating! Be open to new things. There isn't just one way to get fit.

3.) Exercise gives back time! You read it right. When you go home from work or school, really--how productive are you? You're all tired out! Make time for exercise and I guarantee, you're going to have more energy and get more things done after work than you ever have!

4.) Exercise fights depression. This goes along with #1-3. Exercise helps our bodies naturally feel better. It's an actual physical thing, too--it's not just all in our heads.

5. Exercise has many definitions. Think outside of the body-building box. If you can take five minute breaks every hour, take some time to clear your head and do something physical. Do a couple set of wall push-ups one time, dips another time, walk briskly up and down there stairs the next time... You really won't break that much of a sweat.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? SHOULDERS!

Don't forget shoulders in the workout routine! (And I'm really talking to the ladies here. Most weight-lifting men wouldn't dare miss shoulders!) It's good for posture--and it looks great! Strong shoulders complete and compliment the silhouette.

My big 3 for the shoulders are: SHOULDER PRESSES, LATERAL DUMBBELL RAISES and UPRIGHT ROWS.

I advise many to do their shoulders all on a day of their own. For the serious bodybuilders, I also prescribe trapezoid (traps) exercises on shoulders day. (Trapezoids are muscles in the back, often not targeted in certain back exercises.)

FEATURED RECIPE
Coming mid-month...

Rethinking Exercise, part 1 (Time & Attitude)

Jill thinks about exercise a lot. But in the past three years, life has become very chaotic. A husband, a house, babies and a lots of time holding children... She used to work out for an hour, but finding an hour to workout now?!? Seems impossible.

Jack would like to get fit too. But he's awfully busy. Family obligations extending outside of his immediate family and a pressing career makes it difficult to prioritize time away from home. And when he does have me-time, the last thing he wants to do is break a sweat. (He does enough of that at corporate meetings.)

Okay... Jack and Jill are fictional people! But I think it's easy to relate. Life is hectic. It's hectic for the college student working to pay herself through college. It's hard for the new mom who's still transitioning to care-giver and it's hard for the single, ambitious men and women working hard to build businesses, careers and give back to the community.

But what separates the people who find time for exercise from the people who don't?

Simply put--attitude.

Here are 6 great attitudes to beat out excuses...

Yes, I'm busy, but I need to care for my body because I value my body and balance.

Yes, I'd like to spend valuable time building relationships, but I will be more available and re-energized if I take care of myself.

Yes, I can't get through all my workout today, but I will do part of it.

Yes, I've fallen off the band wagon, but I'm not giving up.

Yes, I can workout where ever I am--the whole world is a gym. (Even the office!)

Yes, I may not look like an athlete, but I am an athlete.

Yes, I don't feel like exercising, but I will! I know in the end, I'll feel better for it!

A lot of people think that if they could afford a personal trainer, everything would fall into place. I'm going to share a piece of truth that is not good for business. YOU don't need a personal trainer. (I mean, sure, I can help, but...) What any Jack or Jill needs is simply this: attitude and action.

Get into action today. It may seem like a futile effort to do just 10 minutes of exercise, but 10 minutes is 10 minutes. Just as gaining weight at half a pound a week can make a big difference in weight gain. 10 minutes of activity a day can make a difference--especially if you choose to pair your new routine with conscience eating.

It's like saving money. If you have the attitude that $5 a week isn't a large enough sum to put on the side--and anything over that is hard to come by--then most likely, you won't ever have that nest egg you wish you'd have.

Rethink your idea of exercise and do what you can as often as you can.

Need some help for getting ideas on how to incorporate exercise into your busy life? Let us know, we'd love to help. E-mail us today!

THE I-CAN'T CHALLENGE

An I-can't attitude suffocates! So! I'm incorporating a mental exercise in today's newsletter... It's taken from a book on organization, but it works with anything, including eating healthier, finding time for exercise and transforming castles in the air into real-life castles.

1) Write on a piece of paper what you can't do.
Example: I can't exercise because I can't find the time.

2.) Replace the I can't to I don't.
Example: I don't exercise because I don't find the time.

3.) Replace don't with won't.
Example: I won't exercise because I won't find the time.

4.) Replace I won't with I can.
Example: I can exercise because I can find the time.

This is a pretty simple exercise, but how many times do we tell ourselves that we "can't" do something when really we can?!? We just need to face the fear behind "I can't" and build determination.

BODYBUILDING BASICS

Despite the cool new moves in the most current body building books and magazines, there are some things that don't change. I'll let you in on the basics of bodybuilding, month by month. If you want to transform your body into a calorie-burning, sculpted machine, pay attention.

This month's spotlight? THE TRICEPS!

Everybody likes a firm bicep, but what about the back of the arm, the tricep? Here's a prescription for a jiggle-free wave or for the more ambitious--rippled waves!

My big 3 for the triceps are: TRICEP KICKBACKS, DIPS, ONE-ARM DUMBBELL TRICEPS EXTENSIONS

I like to work my triceps with my back. But of course, what-you-work-when depends on your training style and whose personal professional opinion you value most.

FEATURED RECIPE

Citrus-Fresh Bean Salad

What a fresh way to fuel! This fiber-packed salad has all kinds of benefits--high in iron, high in protein and all kinds of yummy antioxidants!

Ingredients
15 oz of cooked black beans
8 oz of cooked garbanzo beans (chick peas)
1 medium bell pepper, diced (orange or yellow for great color appeal)
1 pint grape tomatoes, halved
1 large ripe avocado
1/4 c onion
1 tablespoon lemon, freshly squeezed
1 tablespoon of extra virgin olive oil

Directions

1. Rinse beans and place in salad bowl.

2. Add diced peppers, halved tomatoes, diced onion and sliced avocado.

3. Squeeze half a lemon or add 1 tablespoon of lemon juice.

4. Add olive oil and desired seasonings--we like just a dash of sea salt and ground black pepper.

5. Toss and enjoy.


Serving Size 110.5g or 3.9 oz
Amount Per Serving
Calories 235
Calories from Fat 48
Total Fat 5.3g
Saturated Fat 0.8g
Trans Fat 0.0g
Cholesterol 0mg
*Sodium 9mg
Total Carbohydrates 36.9g
Dietary Fiber 10.4g
Sugars 4.1g
Protein 12.0g
Vitamin A 11% Vitamin C 32%
Calcium 7% Iron 18%
^ Based on a 2000 calorie diet
*Does not account for added seasonings.