Friday, January 10, 2014

New Year - No Excuses


 I have heard every reason for someone missing a workout.  Some are valid reasons and some complete bogus. As their trainer, I have to have a non-judgmental but firm attitude with clients when they miss workouts.  I am not in their body and don’t know how sick or not sick they may be. I realize not many people are like me and slightly obsessive when it comes to missing workouts.  I want people to get into a good routine and form great habits when it comes to their training schedule.  I personally plan my day around my workouts and when I get them done in the morning my day is so much smoother.  I make sure my workout is a priority and part of my day. Sunday I look at my work and school schedule and plan my workouts for the week.  Then each day before bed I check it to make sure I am still on track with my plan.  I pack my stuff (workout clothes and food) the night before to be ready to go in the morning.
 
Last year I must have heard the, “I didn’t hear my alarm clock,” excuse 100 times.  I personally have been working in a job that requires me to be at work at 5am or 6am most days for the past 6 years.  I have not had an alarm clock malfunction except for (maybe) 2 occasions that I can recall.  I don’t buy the snooze excuse either because if you really wanted to get your workout in you wouldn’t snooze, wouldn’t sleep through the alarm, and you would make absolute sure you set it accurately.  For all you that use any of those excuses last year or plan to use it this year I don’t buy it, I call bull#$%^.

The other excuse that I a lot is, “I didn’t sleep well last night, so I won’t make it to the gym this morning”.  Again I say to them that there are plenty of nights that I don’t sleep well either but I get up and get to work.  If you didn’t sleep well do you really think laying there trying to sleep is going to help.  Get up, get your day going and the next night you will sleep great because you will be really tired. If you didn’t sleep the night before and got up early to get your workout done your bound to have a good nights sleep the next night!  That excuse doesn’t fly with me either so if you use it or plan to use it I think it is BS too.  Get to the gym and get your workout in and quit making excuses.
I don’t feel good, I am getting sick, and I have a headache are pretty common excuses.  While being sick is a valid reason to skip a workout there are different levels of being sick.  If it is a simple cold (without fever), allergies, or headache you probably can come in for a workout.  If you have a fever or are puking then stay home.  In many cases I have had a migraine and a workout actually helped it.
Family problems and stress from work are some excuses that I get but I don’t think these are valid either. I actually think when you are stressed that is the best time to stick to your training program.  Exercise will be a great way to relieve your stress and get your mind off your problems for 30-60 minutes.  Keep in mind that even 30 minutes of exercise is better than nothing.
The most important thing is to get into a good routine.  Don’t wait until you get up to decide if you are going to workout that particular day. Have a plan for the week and stick with it and keeping a regular schedule will help.  Try and keep your workouts around the same time each day and this will help with your routine.  Being consistent with your training is very important and don’t be a yo-yo exerciser similar to the yo-yo dieters.  These people are on and off programs all the time.  Your body becomes confused and you can never get into really great shape because you are never consistent.  Stick with a schedule, be consistent and make diet and exercise a part of your life!

Wednesday, January 1, 2014

2014 – What’s your plan?

IM South Africa

I am always excited January 1st because I look forward to what will happen in the New Year, both the good and bad.  I enjoy and live for the good and I learn from the bad.  You have to be prepared for both but hope to have a good balance of the two as in a lot of good and a little bit of the bad. 

I always have a plan for myself going into the New Year.  I don’t set resolutions because I don’t believe in them just like I don’t believe in diets. I feel they are temporary and they don’t create a lifestyle change.  I do however set goals each year for myself in my personal and professional life.  Last year I wanted to start a non-profit helping bring awareness to pet obesity.  I did not do that however, I did become more involved with my volunteering at the Nevada SPCA, which has brought me so much happiness I can’t believe I waited so long to do it.  I go there 1-3 times a week and walk and run the dogs at the shelter.  It is so rewarding and enjoyable that I only wish I had more time to do it more often.  So even though I did not start my non-profit I feel as if I have accomplished a lot by volunteering my time in other ways. 

One of my favorite dogs to run Violet
got adopted this year!
In 2013 my professional career was outstanding. I had one of my busiest years and I have retained many clients for over 5 years!  I also took a leap of faith and decided to begin massage school. I originally was planning on starting school in January of 2014 however they had a class starting in October so I decided to start earlier than expected.  This means I will be a licensed massage therapist by June 2014.  Incorporating massage into my current business is going to set me apart from other trainers/coaches.  I will be able to help my clients in so many ways far above the average personal trainer.  I continue to learn and acquire new skills to make me a better trainer and coach.  Going to school full-time and working was a very tough decision to make.  I had to cut back on my work several hours per week, which meant losing a few clients.  It also means I have 6 days of work and 5 days a week of 12-hour days between work and school.  I had to make the choice not to race in the beginning of the year in 2014until I am out of school. The only event I am doing is a 6-hour run in which I am raising money for the Nevada SPCA. 
 
Training for IM CDA after
70.3 St. George
Looking back at the year I had my most accomplished year of training!  I had my fastest half and full Ironman ever!  I finished South Africa Ironman in 11:18 and 7th in my age group!  I finished San Juan 70.3 (sick) with a 5:18 and I qualified for 70.3 Worlds in Vegas!  I was 2nd overall at the Irongirl Sprint in Las Vegas and had one of my best-run times at the 70.3 in St. George.  Overall I feel really great about how the year went.  Not everything went as expected and I didn’t achieve my goals 100% but that’s ok because I feel really good about the year.  I did want to qualify for Kona but it didn’t happen.  I still want to qualify and hope that one year it will happen.  I ended the year injury free and completed 2 full IM’s and 3 half IM’s.   

World Championships
Raining day it sucked!
For 2014 my number one goal is to finish massage school and get my license.  I already have a detailed plan in place on how I will incorporate it into my current business.  I am excited about this new adventure in my life. I will race at the end of next year at either IM Brazil or Cozumel.  Once again I hope to qualify for Kona but I would also like to PR again so anything better than an 11:18 would be ok in my book!  Once I finish massage school I would like to get my Level 2 certification for USAT coaching. I am not sure this will happen in 2014 or 15 but I know I want to do it.

Terry and Whitney! The St.
George relay team
My ultimate goal is to be the best trainer to my clients. I love what I do and I have a passion for what I do. I love living a healthy and a fit life and I want people to be able to feel the benefits of it also.   I hope to influence people to make better choices and incorporate better habits into their life.  Going into the New Year don’t set resolutions and don’t start a new diet but make specific lifestyle changes and make specific long and short term goals that are attainable.  For me the New Year is a good time to reflect on the last year and plan the year ahead.