Forget the Scale: a More Empowering Way to Track Your Fitness Progress

Have you ever stepped on a scale and felt traumatized upon seeing the result? It’s Woman Working Outamazing how much emotional weight we attach to our physical weight. While this number can be a useful progress tracking measure, some people get so obsessed that it is better to discard the scale for a more empowering option. Click ahead to learn how focusing on strength can make exercise a more encouraging experience.

Why Obsessing with Your Weight Is Counterproductive

Don’t reduce yourself to a number. The number of pounds you weigh has nothing to say Continue reading

Leave Nothing Left to Chance: How to Plan Ahead for Healthy Choices

TrackShoesThe more you leave open to chance, the more likely you will give in to temptation and the more bad choices you will make. I keep a water bottle in my car, because I will get dehydrated if I don’t. I prepare a full week of meals every Sunday, because it would be a hassle to have to cook every day. I prepare a training routine for six weeks at a time, because that’s less stressful than making it up as I go. If I didn’t plan ahead, making healthy choices would quickly become inconvenient. My compliance would suffer as a consequence. Click ahead and I’ll teach you how to plan ahead for healthy choices. Continue reading

Vague Goals Are Worthless, or Why You Should Stop Saying “I’ll Work Out Next Monday”

Talk is cheap. Action is priceless. If you say things like, “I will work out next Monday,” but Woman4never seem to follow through, then I’m talking to you. You’re having this problem because, while your goal is a good one, it doesn’t include a specific means to achieve it. Thus, you have set yourself up for failure from the start. If you would like to end this cycle of disappointment, please read ahead to find out why vague goals are worthless (and what you should do instead). Continue reading

Fitness Isn’t a Race: Take Your Time and Enjoy the Journey

MusicAttacking your health challenges as if they are a foreign invader to be vanquished in a day of battle is not a healthy thing to do. As much as some folks in the health and fitness field love to promise easy, overnight fixes, the fact is that long-term success is going to require that you sustain healthier practices for a long time. And why hurry, anyway? Getting fit and losing weight can actually be a rewarding journey; something to savor with each new milestone achieved. Continue reading

No Purpose = No Progress: Why Is Fitness Important to You?

Would you go to work if you didn’t receive a paycheck to compensate you for your time? FitnessCoachFor the vast majority of people, the question is simply silly: what would be the point of putting in the time and effort if there was nothing to be gained?

Exercising without purpose isn’t any different. It’s not easy to find a reason to exercise when you don’t have a clear understanding of what you hope to receive in return for your effort. If you have a hard time convincing yourself to get off the couch, click ahead to continue reading. You just might walk away with a good reason to get moving. Continue reading

How to Transform Your Habits with Cues and Rewards

Habit change isn’t a quick and easy process. To change your habits, you must practice BENDALONG 0018patience and pay attention to detail. There is nothing sexy about this topic and that’s why you probably won’t see it mentioned in a diet book, magazine cover, or reality show anytime soon. Just because something isn’t popular, however, doesn’t mean it isn’t worth doing. As Mark Twain said, “Whenever you find yourself on the side of the majority, it is time to pause and reflect.”

Habit change is so essential that I feel confident when I say you won’t improve your health in any meaningful way until you confront your bad habits. Sure, following an extreme diet and exercise routine like the “Biggest Loser” contestants might help you lose weight in the short-term, but it’s unlikely to result in long-term success since it fails to address the behaviors that caused you to gain weight in the first place. Continue reading

Willpower Has Its Limits: How to Make Exercise an Obvious Decision

overflow“Stop making excuses!” If you struggle with your weight, then you have probably received this advice from a well-meaning friend or fitness author. Such short-sighted advice is anything but helpful, because changing your habits isn’t so simple. Most people don’t have the luxury of being able to make fitness their top priority. How could they when they have bills to pay, mouths to feed, and work to do? It’s easier for a personal trainer who works in a gym to squeeze in a workout than it is for a married office worker with children.

Continue reading

How Habits Guide Your Eating Decisions (for Better or Worse)

indulge yourselfThink about how stressful it was to drive for the first time. Backing a car out of a driveway is a complicated task for a teenage driver but with practice and a driver’s education class, it becomes an automatic habit.

According to a paper published by Duke University, 40% of the actions you perform are not actual decisions, but habits. Habits, at essence, are a time management tool. Your mind would be constantly fatigued if it couldn’t go on autopilot while you perform familiar tasks. Having to make conscious decisions all day would be overwhelming, so it searches for ways to save time and trouble. Continue reading

6 Fitness Myths Your Personal Trainer Wishes You Would Stop Falling For

iStock_000021477734SmallHave you ever purchased a book on diet, health or fitness and realized after reading 50 pages that the author is still talking about what you are going to learn once he or she reveals all?  This is a sure sign that the author’s outlandish claims were merely made to capture your attention and get you to buy the book.  The same strategy is often at play in popular magazines where the title promises the world and the content either delivers nothing you haven’t heard many times before or is filled with conflicting or even incoherent advice.

To protect yourself from misinformation, make a mental note of these six fitness myths your personal trainer wishes you would stop believing. Continue reading

7 Ways to Get the Most Out of Working with a Personal Trainer

Man1Personal trainers don’t have magical powers. Sure, they can help you get in shape, but they can’t reverse the poor decisions you make outside of the gym. Yes, they can help you lose weight, but they can’t make any promises about how long it will take. You’re the only person with the power to sustain a healthy life. Get the most out of working with a personal trainer in these seven ways.

1. Be early. Continue reading