Locked Out!

I locked my studio door on the way to lunch yesterday and immediately knew I had locked my keys inside.  There was nothing I could do at that moment, so I stressed about it all the way home.  Why hadn't I made copies of my keys yet?  I had been thinking about getting my keys copied, knowing there was a chance I could lock them inside, but I had continued to put it off.

We all put things off - even when we know there's a good chance we could regret it later.  We put off taking care of our health because we're doing OK right now or we just don't have time.  But, how long will it be before you find out you have high blood pressure, Type II Diabetes, stress-related illness, or even move into the category of obesity?  As you know, these things don't happen overnight, but the longer we wait to take care of ourselves, the closer we move to being required to care for ourselves in a more drastic way. 

You take good care of your children each day, because you love them.  You take care of your clients or co-workers daily.  You may even care for your parents on a regular basis.  But, while taking care of others, many people forget to care for themselves, feeling guilty if they take time for their own health.  It's time to realize that caring for your own health is just as important.  You want to be there for your family and friends.  Don't jeopardize that by putting off taking care of you. 

Make that doctor's appointment, sign up for those training sessions, find a workout partner, GET MOVING NOW - before it's too late!  Don't lock yourself out of your own life! 

This morning (after getting back in to my studio) my first priority was to make copies of all my keys.  It became important when locking myself out became a reality.  Don't wait on your health until reality hits.  Start your health improvement today!  

Rewarding Yourself for Goals Achieved

Do your goals seem out of reach sometimes?  Do you get frustrated during the process when things don't move as quickly as you'd like?  You are not alone!  We have become a society of instant gratification.  Unfortunately, that can work against you when you are trying to work towards a goal.  Change takes time.  This is why the last post was about breaking your goal into smaller short-term goals.  Achieving each small goal is another step towards the big goal.  But, sometimes we forget to look at the "little" achievements and then we get frustrated because we haven't yet achieved the BIG goal. 

How can we help ourselves with this barrier?  Reward yourself for the baby steps.  When you set your weekly goals, establish some rewards for achieving them.  But, be smart about your rewards.  If you are trying to lose weight, don't reward yourself with food!  Obviously, that can be counterproductive!  If your goals are fitness/health related, reward yourself accordingly.  Download some new workout music, buy some new workout clothes, or work towards that massage you've been wanting.  Your rewards should support what you're working towards and they should make sense for what you've achieved. 

Here's an example of how to reward yourself for your achievements.

Overall Goal - Lose 15 pounds
Reward for achieving this goal - Massage

Weekly goal (Week 1) - Lift weights 2x this week, Run/Walk 3-4x this week
Reward - Download 3 new workout songs

Weekly goal (Week 2) - Continue with Week 1 goal + Eat 3-4 servings of vegetables daily
Reward - New weight gloves

You get the idea.  Set the big goal with a big reward.  Set smaller goals with smaller rewards. Do you have to reward yourself for every step?  That depends on you.  Some people need regular reminders to keep going, others are satisfied with just working towards one bigger reward, and still others don't really need rewards.  If you struggle with achieving your goals and you haven't tried rewarding yourself - try it!  That extra motivation may be just what you need!  

Remember to share your goals with someone this week! 

Goal-setting - What Now?

So, you've got a great goal in mind.  Perfect!   Now write it down, tell someone, enlist some support.  Working towards a goal is not always easy - don't try to do it alone. It's too easy to bail on your goal if no one else knows about it.  Take the next step and share it!

Next break that goal down into realistic smaller steps.  Start with this week.  What are you going to do differently this week to start working towards your goal?  Don't try to make a whole bunch of changes all at once.  This is the time you are going to achieve that goal - one step at a time.  Remember to make REALISTIC changes.  For example: If you currently drink 3 sodas a day, don't try to quit completely in week one.  That's a huge change that could lead to failure.  What about cutting down to 2 a day this week and then 1 the next, etc.  Gradual change will make a difference. 

What now?  Get out a pen and paper; open up your blog, Facebook, Twitter, email - whatever; call a friend; grab a co-worker.  Make a plan for this week and SHARE IT!  Ask for help in achieving your goal.  Or enlist a friend that wants to work towards that goal with you.  Get the word out and get crackin' on week one of your new goal. 

Good luck!  And remember, "If you always do what you always did, you'll always get what you always got."  Time to make a change!  I can't wait to hear about your goals.

Next time - rewarding yourself

What is your goal?

Welcome to The Fitness Studio blog.  This will be a forum for tips on exercise, eating, and better health and fitness.  Submit your questions, comments, and even ideas for future posts. 

We're all in the quest for better health and fitness together.  Having a community that supports your effort is vital to your success.  Join this online community and surround yourself with friends and family members at home who support your efforts, as well.  Let's do this together! 

Step one:  Set a goal for yourself

Your goal should be SMART! 

Specific - What do you want to achieve?
Measurable - How many pounds to lose?  What event to complete? What score/time for your event?
Attainable - Is your goal realistic, healthy, and something you will work towards?
Relevant - Is this a goal YOU want to achieve?
Time-bound - Set specific deadlines.

It's easier to achieve a goal if you share it with others and become accountable for reaching your goal. What SMART goal have you set for yourself? 


Next time - You've set your goal - Now what?