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Transformation through Transition

Lori Okami — Mon, 08 Feb 2010 16:00:52 +0000

I realize that there are different ways to approach health improvement programs. Some will think about it for years before starting. Some will start and stop at their convenience. Some will go about it with great fervor, then quickly burn out. And others will make a decision and never waiver from their commitment.

Although most people hope for a quick transformation of their body and health, a new approach may be in order if you tend to be one who bursts out of the starting block, then fizzles out quickly. Too many people go to the extreme and make changes that are so drastic that the disruption is something that they can only bear for a brief period. I ask then, what is the ultimate goal? Health and fitness is not about who gets there the fastest. It is a journey—a process, if you will. You don’t just get there and then you are done. Your lifestyle habits have to be maintained so that your healthful state is maintained.

This is why I prefer to think of it as a transition that leads to transformation rather than just aiming for the miraculous makeover.

Your body will take time to adapt and realize that many of these changes are progressive. You don’t start an exercise program doing Arnold Schwarzenegger’s Mr. Olympia training routine and expect to look like him. Right? You’d be surprised how many people actually think so.

If you believe this, I’m really sorry to burst your bubble but it doesn’t work like that. Perhaps if you were at a similar starting point and experience to Arnold and followed his Olympia training, then you’d reap positive results. Instead, I see far more people training really hard and burning out, giving up, getting hurt or simply not getting the expected results when they jump ahead of themselves and tackle a program designed for someone well beyond their condition and experience level.

I had this discussion with my son when he was adamant about doing his dad’s training program instead of the foundation-building routine that I suggested. Of course, kids will be kids and he did dad’s program for a period. Shortly thereafter, he came back to me disappointed that he didn’t get the same results that his father claimed to have had under that program. Oh, big surprise! (Yes, there’s lots of sarcasm here.) I explained that if he had the condition and years of experience like his dad then he might have gotten similar results but because he hasn’t built a strong base, his body simply wasn’t ready.

Of course, there are some with superior genetics and natural abilities that seem to project themselves well ahead of others and with relative ease. But don’t let that fool you. Even the world’s greatest athletes didn’t get there overnight. They too had to build toward their record-breaking performance by steadily progressing and advancing their skills one step at a time.

I hope this makes sense. If this has happened to you, I hope you now have a better sense about your body’s readiness. If you are consistent and determined, you will progress through various levels and be well on your way to achieving the transformation you desire. Do it smart so that you don’t waste your time and effort going down the wrong path.

Be strong, live long.

*** Thanks to so many of you who have completed our online general health survey, we have exceeded our goal of 500 responses! I am reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again! Lori

Dieting's Deadly Sins

Lori Okami — Sat, 06 Feb 2010 16:00:14 +0000

Here are the three rock-bottom basics that I believe are absolutely necessary for you to address if you want to lose weight and maintain life-long nutritional well-being.

1) Meal skipping – This is one of the worse things you can do to help your body to become fat. Your body anticipates future energy needs and if it cannot rely on a regular supply of nutrients from your eating, it will simply store it as fat for later use.

Instead, help your body to become more efficient by providing it a regular supply of energy (nutrients from food). And this doesn’t mean to load up on energy boosters like caffeine-loaded drinks! Rather, make sure that you eat 3-5 meals per day, instead of 1-2.

2) Imbalanced meals – Many have been swept up in the carb and sugar habit where our breakfast, snacks and other meals lack protein and fiber and are loaded with sugar, salt and fat. You know what I mean. It is the pop tart, pastries and doughnuts with coffee for breakfast, chips for snacks, and spaghetti with marinara and garlic bread for dinner. I’m not saying that there is anything wrong with spaghetti. In fact, I love my pasta. But many eat this way and wonder why they end up looking like a cream puff. Your body needs protein to build and maintain muscle (as well as hair, skin and other tissue. If it doesn’t get it from your diet, it will rob it from your body and it may not take it from where you want it to. Then there are the over-abundantly fatty meals (like chicken katsu and mac salad). Wow! You eat oil-soaked breading on chicken and pasta covered with mayonnaise. No, no, no.

Instead, make sure your meals include some protein, and at the same time don’t tip the scale over for sugar, sodium and fat. The protein will also hold you over longer so that you don’t get hungry shortly after your meal and start snacking.

3) Lots of prepared and processed foods – This one is a doozie because I realize that no one seems to have time, eating is done on the run, and grab-n-go is the preference. The bottom line is that these processed foods are killing us. They’ve made us nutrient deficient, overweight and just plain lazy! It isn’t just a few people here and there or in isolated areas. It has swept over our nation and made us the unhealthiest in history. We are not only hurting ourselves but our children as well. They’ve processed the healthy whole grains out of our breads, rice, etc. They’ve loaded our foods with preservatives, salt, fats, flavorings and color to make them last forever, look good and keep us coming back for more. Too bad these don’t have the same effect on our bodies. The opposite actually happens.

Instead, work on getting your diet closer to the source—meaning fresher and whole. a) Start by working whole grains back into your diet (e.g., whole grain bread instead of white or substitute brown rice for white or mac salad). Added fiber is one of the best things you can do in a weight lose program, as well as for your general health. b) Choose fresh veggies and fruit rather than canned or frozen. Again, shorter time and processing from source to table is the goal. c) Prepare your own meals because then you’ll be able to control what goes into your meals. You don’t need all of the fillers and additives in pre-packaged foods. They aren’t good for you anyway. You don’t have to be an Iron Chef either. Returning to simple foods and simple preparations are probably the best.

Don’t think that you’re going to be left with bland bunny food and mini children’s portions. Not at all! When you choose the preferred types of foods, you will notice a remarkable difference. For one thing, you will be able to eat to your heart’s content. Most importantly, you will feel great and your taste will actually be revitalized. Having a clean more efficient system will energize you and help your body to begin healing itself.

Why Resistance Train?

Lori Okami — Wed, 03 Feb 2010 16:00:57 +0000

I have always been an advocate for resistance training for men and women, not only to supplement other activities and sports but particularly as a healthy regimen to stay strong as they age. Even in my twenties, I recall saying that I would lift weights even when I’m old. And it is not because I have a weight lifting background. It is because I am well aware of the numerous benefits and have seen living proof. I’ve also witnessed the deterioration of so many who are aging prematurely because of their physical neglect.

My grandmother lived into her 90s and religiously did her daily exercises. But it’s not just about lasting long. For those who are younger and not at that point where aging well is your top priority, how about the fact that resistance training is a valuable part of weight management and one of the best ways to sculpt your body.

At any rate, I have touted the advantages of weight training for decades. Today, even doctors and weight loss consultants include weight training as part of their recommended program.

People have asked me how I can eat junk food and not get fat. I am certain that it is because I carry a lot more muscle than a typical 5’1” female, so I burn more calories in everything I do—even in my sleep! I’ve been told “you just have a fast metabolism” but it’s not that. My metabolism is what it is because I carry more muscle. You can help your body burn more too if you put some effort into improving your musculature. I liken it to the difference in running a 4-cylinder engine versus an 8-cylinder engine. Eight burns more gas; muscle burns more calories.

And if that isn’t enough to convince you, think about this… What gives your body form, beyond your skeletal system filled with a bunch of organs? Yup, it’s your muscles and fat, covered with a lot of skin. Setting skin aside since it’s more like the wrap for all the rest, the main tissues that give your body shape are fat and muscle. You can completely reshape your body by manipulating these two factors. Increasing muscle-tone can give you a more hourglass figure. It can completely change your posture. It can give men that tapered V-shaped upper body. It can firm up those jiggly arms. It can reshape your butt, hips and thighs. It can make you look younger. And when all that’s done, you may discover a whole new you, inside and out!

And if that’s still not enough, resistance training is also used to strengthen and rehabilitate, improving circulation, range of movement, coordination and balance.

There are countless benefits to resistance training. Whether you are male or female, young or old, an effective resistance training program should be part of your health plan.

Boredom vs. Progression

Lori Okami — Mon, 01 Feb 2010 16:00:30 +0000

Boredom seems like a common reason why people stop an exercise program. Long ago, I dismissed it as “different strokes for different folks,” thinking that that particular exercise was just not their thing. Now I realize that it probably had more to do with them stagnating in a “routine” rather than truly their dissatisfaction with the exercise itself.

So what can you do to avoid boredom? Well, first, as with many other things in life, the more you learn about it, the more interesting it becomes. This applies to sports and fitness as well.

As you explore the sport, you will likely find that everyone has their own theory on how to train. This is where the confusion sometimes leads novice participants to find one program and just stick with it. That might work for a while but because the human body is highly adaptable, it will adjust to the program within weeks. And in a matter of months, you could find yourself on the path to boredom if you don’t work in some progression (whether it involves altering weight, sets, reps, pace, etc.).

Unfortunately, many are given a workout routine once (by a friend or a trainer), they stick with it to a tee, and eventually find themselves mindlessly going through the motions week after week. I’ve seen those people at the gym with the glazed-over look in their eyes, watching others and moving from one exercise to the next without a sweat.

Here’s my tip… Don’t ever accept a boring routine--at least not for more than a day or two. If you are not engaged, change it!!! There is nothing (no program) that is etched in stone that is declared the best and one-and-only way to train effectively. There are thousands of different ways to go about stimulating your muscles and body to achieve the results you are after. That’s why I could never understand someone saying they got bored. It’s like my kids saying that they are bored at home when they have Wii games, board games, computer games, Legos, a puppy, a ping pong table, water guns, books, cable TV, bikes, scooters, and the list goes on and on. Well, the same applies with training.

Before you fall into a humdrum exercise routine, de-value its worth and start seeking other things to occupy your time, vary your program to stay interested. Any one or more of the following changes can be made to your training program to help you break out of any rut:

Change your schedule - Sometimes even changing the days and sequence of your training shocks the body enough.
Change the exercise - There are several ways to skin a cat--so to speak. Rather, there are various ways to train the same muscle group. Try different exercises.
Change the equipment - Using other equipment even for the same exercise can work. E.g. Dumbbells vs. machines vs. barbell vs. bodyweight vs. isometric, etc.
Change the weight - If you are consistent, your body will strengthen and you may want to increase the weight resistance to continue to build on what you’ve already done.
Change the sets - When I wanted to focus on developing a body part, I doubled my sets and got noticeable results within a month or two.
Change the reps - If you normally do 10 reps, one day try 12-15 and see if you are able to complete it. This may also serve as an indicator of a new set-point for yourself.
Change your pace - You may slow it down or speed it up, or even vary the pace if you generally use a fixed pace. The change can make a difference.
Change the order - Even mixing the order of exercises you typically do can bring about a positive response.
Change your rest period - You could lengthen or shorten your rest time between sets or eliminate them altogether. For example, supersets involve going back and forth between two exercises without rest or try circuit-type training where you go through a whole “circuit” of exercises without rest.

10. Change the mix - You could adopt several of the above, including mixing cardio, resistance and flexibility moves together.

11. Change the environment - I’ve trained at many different gyms and have had some of my best workouts resulting from this change.

12. Keep an open mind and be inquisitive. Try new exercises. If you see someone doing something that looks interesting, check it out.

13. Write down what you do and regularly review your results. This will make it even more obvious when you are at a standstill and you may be able to take action before boredom has a chance to set in.

14. Make progression a mental habit. For example, once I hit my desired reps, I’m already planning what to progress to for my next workout. This keeps you looking forward and it immediately sets higher expectations of yourself. Conversely, complacency could be what prevents you from seeing the results you hope for.

There is just one rule that I’d urge you to follow… while change is good and necessary to break through a plateau, do not take such extreme steps where it exposes you to injury (I.e. drastic increases in weight, distance, pace, range of movement, etc.).

You can see that the list of options is quite extensive. I’m sure that there are even more that I may have overlooked. So boredom should never be your excuse. If you feel stuck in a training rut, change it up!!!

Taking Action

Lori Okami — Sat, 30 Jan 2010 21:40:09 +0000

“There are those who prefer to watch life pass before them. I prefer to be an active participant.”

If you haven’t started to take action yet, now is the time. Don’t get stuck waiting for the perfect moment and for all the stars to align. Do something! Especially where exercise or diet are concerned, little things mean a lot. It is progression in the right direction.

If you don’t have time, then use what you have wisely and fully. Remember before we talked about “stolen moments?” Even in the busiest of schedules, there is a way to work in a little muscle-stimulating activity… while you’re in line, while you’re settling in to bed, while you are sitting in the car.

And there are countless resources available to inspire and instruct you in how to get started and they come in forms to appease anyone. There are magazines on the newsstands, books at the bookstore, local gyms and recreation centers filled with experts, medical organizations and health centers to carefully guide you, and of course the internet where you will find everything you’ve always wanted to know and everything you never wanted to know. Use your judgment and see what appeals to YOU.

The main thing is that you get started. Something is better than nothing. Too many people are too good at nothing! Don’t be one of them! Although no one might be there every day to drag you out of bed or hold your hand, that doesn’t mean that you necessarily travel this journey alone. As you begin, you will find many others along the way who will rejoice in your achievements and support you in your effort to live a healthier, longer and more enjoyable life.

I’ve seen people and lives transformed in a matter of months. Even before others see noticeable results, you’ll feel a difference in your energy level and confidence that result from the natural physiological and psychological benefits of exercise and appropriate nourishment.

The decision to finally improve one’s health and fitness is a personal one and only you can find that little spark plug within yourself that ignites action. It is funny what inspires action too. For some it’s a break-up. (And I know a lot of people who choose to commit to themselves and their health after a break-up. My thought is why wait?)… For others it’s a comment by someone they don’t even know (like, “when are you expecting?”)… Then there are those who wait for the warning signs. Regardless of what the trigger is, the bottom line is that it comes down to a simple decision on your part to finally DO something!

Yes, 2010 is the year to get off your butt and take action. Life is about DOING. You’ve wallowed in your misery for long enough. Control your destiny.

***Thanks to so many of you who have completed our online general health survey, we have exceeded our goal of 500 responses! I am now reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again! Lori

Resolution Planning and Preparation

Lori Okami — Wed, 27 Jan 2010 16:00:01 +0000

So let’s assume that you’ve set your goals, identified your short-term objectives, considered other meaningful measures of success, selected the activities that appeal to you, and have a program that is appropriate for your level of fitness. Now, let’s make sure we’ve planned and prepared accordingly.

One of the common failures in sticking with a New Year’s fitness resolution is that life eventually gets in the way. I can tell you with certainty that if you do not continue to make it a priority in your life routine, it will fade away into oblivion. It isn’t only a matter of scheduling it in or making arrangements for the needed resources (equipment access) or child care? Absolutely not. While taking care of those details enable you to succeed, so much more depends on whether you are mentally prepared for it.

The motivation to stick it out and make the needed life change could be rooted in any one or more of the following: 1) Knowledge—knowing where to go and what to do to address the problem, 2) Realization—truly coming to terms with the reality, significance or severity of one’s health status. Yes, this means that you stop the false reassuring mental conversations like, “Well, I’m not that bad because so and so is even worse,” and deal with the reality that you have a problem which you need to confront, 3) Value—gaining a clear understanding of the importance and need for life change, 4) Belief—having the will and confidence that you can make a difference and achieve the desired results, and 5) Acceptance—meaning that you finally become accountable for the change and avoiding the “poor me” self-pity that can swallow you up and keep you trapped.

Once you’ve taken care of the psychological preparation (which I realize is an on-going process), then planning out the details of how you support your decision should happen while you are good and ready. Resources and support are ever so important. There are cost issues—which can be worked around by taking advance of our great City and County Parks and Recreation Centers, exercising outdoors or even in the privacy of your own home. For most people, traveling this journey alone can be very difficult. Talk to others and get support from trusted friends and family who support your effort. Do not be discouraged if one or more of them aren’t enthusiastic advocates. Sometimes you just have to prove that you are serious first. And believe it or not, children do not have to be an excuse. It’s good for them to participate too. They love the time spent together and it’s good for the whole family (in so many ways).

Now that you’ve addressed the situational factors, as well as the mental, psychological and emotional factors, you are well on your way. (I know I’m making this sound a LOT easier than it is but the only way to get there is by taking the first step.) Be Strong, Live Long.

***HOORAY! Thanks to so many of you who have completed our online general health survey, we have reached our goal of 500 responses! I am now reviewing the data and will share this great information soon. Our efforts will continue so don’t hesitate to take the survey and encourage others to do so too. We will be making modifications to incorporate nutritional questions in the next version. Thank you again for your help and contributions to Build a Healthy Hawaii. Please visit my website www.lifefitnet.com to complete the short 12-question online survey that should take only 2-3 minutes to complete. Many thanks again! Lori

Wrong Program?

Lori Okami — Mon, 25 Jan 2010 17:48:41 +0000

Is there really such a thing as a right or wrong program? Well, that depends on you. There are soooo many different exercises and activities out there… running, weight training, spin, aerobics, boxing, rock climbing, skiing, tennis, soccer, yoga and so on and so on. It is more so a matter of fit and choice. Then, throw in all of the practical and situational factors (benefits, location, schedule, participants, your comfort level, etc.) to determine whether or not it is really suited for you.

A program can be “wrong” for you for several of the reasons that we mentioned in our Winning at Resolutions blog. For one, you engage in an activity that you do not truly enjoy or appreciate, the activity is inconvenient to get to, participation makes you feel uncomfortable because of the environment, or maybe it even leads to other issues (like child care, upset partner, etc.). Any one or more of these can lead you to abort the program prematurely. If you do encounter any of these, that doesn’t mean skip it. There may not be a “perfect” scenario where all of your responsibilities and situational factors align. BUT, be aware of them and have contingencies. If you don’t like the environment, find one that is more comfortable. Talk to friends and family. Barring really unusual circumstances, there is a way to work it out.

Once you find an activity that you enjoy or at least are interested in exploring, take it easy from the beginning. If you haven’t exercised in a while or if you’ve never really participated in an exercise program, don’t overdo it! Allow your body to adjust to the movement and demands. Avoid increased weighted resistance beyond what you’d typically do in your day-to-day life (like bodyweight exercises) and just start with some basic Leg, Back, Chest and Core movements. Keep the repetitions high in the beginning until your body has had a chance to adapt to the exercises.

Take it slow but work your way up to a balanced program that includes the three areas of fitness—cardio, resistance and flexibility. Walking may be a great way to start if you have been fairly inactive. Once you’ve built a good base, ask yourself… Am I doing sufficient cardio exercises (repetitious movements involving a large muscle group that stimulate your breathing and circulation for a minimum of 2-3 times per week and at least 20-30 minutes)? Am I doing activities which allow for a good range of movement for my major joints and mid-section (bending at the knees, hip, waist, shoulders, and arms)? Are my exercises providing sufficient resistance to stimulate muscle development and strengthening?

If you are looking for the singular magic sport or activity that will be the “do all” exercise, you may be sorely disappointed. While some activities come close (like swimming) there are still movements or body parts that need more. If your preferred activity involves legs (like running), then consider supplementing it with exercises to work your upper body. Appreciate the variety that participation in different activities provides.

The “right” program allows for steady progression. The “right” program allows for sustained participation. The “right” program is sufficiently challenging yet doesn’t put too much of a strain on the body leading to injury or intolerable discomfort. The “right” program maintains your interest and provides results that are aligned with your goal. The “right” program provides full body health benefit. Do you have the “right” program?

Setting Goals & Expectations

Lori Okami — Sat, 23 Jan 2010 16:00:24 +0000

Seems like an easy enough task but is it as simple as just picking the end goal? For some, maybe it is. There are those who are very focused and competitive who can identify the end goal and with unending determination stay on track until it is achieved—even if it takes months to get there. Then there are the rest (maybe 98%) who need to have acknowledgement along the way that they are even able to get there. They need to be reminded that their goal isn’t too lofty and that they have it within themselves to achieve that goal.

This is for the benefit of those who may have had trouble staying the course in the past, who sometimes have trouble staying motivated only with the end goal in mind, and who need a little reassurance and confirmation along the way. Here are some helpful hints to consider when setting your goals.

Unless you have been doing this for years and know exactly where you need to be OR are one who accepts routine well OR are already where you want to be, then setting your milestones or objectives to get to your ultimate goal are essential. Otherwise, you risk falling into a stagnant routine that will not only kill your motivation but also put a cap on your expectations of yourself. In the long run, this could be very difficult to break out of.
Consider setting a timeframe for your effort. Break it up into 6-12 week blocks. Typically, when starting a program, it will take several weeks for your body to adjust to the exercise routine and for you to begin to really feel a difference in your body. Then, with persistence, you will begin to see some progression. This is why you should wait at least 4-6 weeks to determine whether or not an activity is serving you well. Once you’ve built a good base, you may benefit from a pre-determined 12-week cycle where your progression is charted toward a specific outcome (as with a race or competition). This is highly effective for those who are physically ready and it can reap notable improvement.
Think about how you tend to respond to other interests in the past. If your interest tends to wane after a couple weeks, then you know that you need to set yourself up to achieve your objectives in less than a couple weeks. That way you stay motivated.
People love to win and will tend to participate in things that allow them to do so. This is why it is so important, especially in the beginning, for you to set yourself up to win. If your goal feels too far off, you may feel defeated even though you have made significant progress by other measures. For example, even if you haven’t lost all the weight you wanted, consider your strength improvements, the way you feel, changes in your muscle tone, how your clothes fit, etc. All of these are progressions worthy of recognition.
Track other meaningful measures. Of course, if your goal is to lose weight, the most obvious measure is your weight but consider other measures of your effort to get there rather than only your weight as a single measure of success. For example, use performance measures like number of days that you maintained your training OR average hours of training achieved per week. Keep your outcome measure of weight as something that you check at the end of the term but program adherence is what deserves recognition along the way. Celebrate it!
Of course, your health measures should always be at the top of the list, particularly if you have a pre-existing issue. No doubt, normalizing your stats here is an outcome that you should be tracking as well.

Again, don’t forget those qualitative measures. For example, my goal was to once again like what I saw in the mirror and not feel like hiding my body at the beach. How do you feel? How do you think you look? Remember, this is by no one else’s standards but your own. For me, I have my memories of competition shape and it took me a while to accept a “normal” physique for myself.

A final note about using weight as your measure of success... If you workout, you may lose fat without losing as much weight as expected because you have gained muscle. That’s a desirable change too and weight alone may not effectively convey the progress you have made. Just keep that in mind.

Notice... Is there a change in your energy, attitude, confidence, sense of well-being? For many, friends and family will notice more positivity and eagerness to do things. That’s worthy of mention too! Give due recognition to those because they can actually have far more impact on your continued success and quality of life than many of the other variables that you might be obsessing over.

One thing for sure… you cannot expect different results if you continue the same habits. If you have steadily gained weight over the years, you must make changes to your intake or output (or both) if you want to stop the pattern of weight gain.

And as disappointing as this may be to hear, your muscles will continue to atrophy, your weight will escalate, and the aches and pains of aging will only get worse if you do not get sufficient exercise, eat well and rest. Your body will not miraculously improve all by itself so stop waiting. Get off your okole and do something! You’d be surprised at what you are capable of with consistency and a little determination. Be Strong, Live Long.

Winning at Resolutions

Lori Okami — Wed, 20 Jan 2010 16:00:47 +0000

Sure, many start off the year strong, determined to make this year different and actually achieve their New Year’s resolution. Then, the weeks go by and somehow the passion fizzles and so do the hopes of realizing the resolution.

What happened?

Well, it takes a lot to break out of old habits that have a hold on you and make the life change that you hope for. Know what to expect and be prepared. It takes much more than just buying gym membership or purchasing a fitness DVD series. Review the following and consider these as you begin your program.

Setting goals, expectations and objectives. It’s great to have ambitious goals (like losing 100 pounds) but it is just as important to set intermediate objectives along the way and have reasonable expectations. As countless individuals have proven, miraculous change is possible—but it doesn’t happen overnight.
Get the right program. Find something that you like to do and try different activities. If you are only doing something because someone told you to or because you heard it burns the most calories, you might not stick with it for very long. If you are attending a class that makes you feel uncomfortable, you’ll probably fade out of that at some point. If it is too difficult to get to or to do, you may not put up with it long enough to see any results. Choose wisely.
It gets boring. You shouldn’t get bored with your program for more than a day. There are so many activities available and so many variations too. If you’re bored, make a change, don’t quit. Boredom is not an acceptable excuse for aborting the effort entirely. Change it up to keep it stimulating.
It’s too hard. Sometimes people are put on programs that are far too advanced for them. They don’t want to admit that they can’t do it (because they are so determined to stick it out) and trainers think that their job is to push you. Eventually, you get hurt or find reasons not to go just to avoid the situation. Know your limits and don’t accept a workout that was designed for a more advanced athlete if you aren’t one. It needs to be challenging--not overwhelming.
Poor planning. Consider scheduling, resources, support and even contingency plans. You have so much going on in your life and your fitness program needs to fit into your life plan. Make certain that you find dependable resources, you schedule exercise into your life, and you have alternate plans for those days that things come up—because you know they will.
Mental and emotional alignment. Achieving your goal takes much more than just making a decision to start. It’s not enough for your body to just go through the motions. Your mind and heart need to be on board too. Think about what you are doing and how you do it. Start reading about it, surfing the web and talking to others. Also tap into the emotional aspect—how you feel about your situation, about completing your workout successfully, etc. Even inspiration that comes out of embarrassment or ill-feelings can be powerful motivators. Use these to drive you, rather than block you.
Commitment and effort. Avoid the two extremes of overestimation or underestimation. If you overestimate the commitment and effort, you may never get started. If you underestimate the amount of commitment and effort, you may be sorely mistaken and quit because it’s too much for you. Know that it will take effort but keep an open mind. Find that inner “Rocky” and persevere.
Recognition and positivity. All too often people are so focused on their BIG goal and neglect to recognize their successes along the way. This can eat away at ones motivation week over week. So recognize your progress and celebrate the milestones along the way.

In the forthcoming weeks, we will take each of these topics to the next level and discuss ways to better ensure that you see your resolutions through.

The Mirror – Friend or Foe

Lori Okami — Mon, 18 Jan 2010 21:26:14 +0000

Humans are funny. As much as we seek the truth, many times we avoid it. Books and movies carefully utilize mirrors to illustrate a deeper level of insight… the ultimate truth if you will. Then, of course, there are those who look but do not see, and others who selectively view their reflections. Regardless, the truth is inescapable.

I’d prefer to consider it my most honest friend—maybe brutally honest at times.

She tells me that I’d better get more rest, after staying up late and robbing myself of a couple good hours.
She tells me when I start getting a little too loose in managing my diet because the puffy eyes, chubby cheeks, belly and arms don’t lie.
She tells me when it’s time to get serious about my training again, after taking a break and slacking off for a while (like over the holidays).
She shows me when the stress is getting to me, reminding me to ease up and take a breather.
She tells me if I need to train a certain area to balance and better sculpt my body.
She serves as a great training partner to correct my form and check my position and balance.
She helps me see sides of me that I would not otherwise be able to see.
She also tells me when I’ve been doing well and finally shows me the fruits of my labor.

Sometimes she haunts me but through that comes the motivation to change, to start, to keep going, and to just be a better me.

So embrace this love/hate relationship with your mirror and, either way, use it. Use it to get yourself to a point where you are completely proud of who you see.