Oh my gosh this blog is late, late, late...but here it is. I wondered if I had procrastinated it and looking back it was more about choices. I could have sat down and taken time from my kids and family during an important season to get it done but that actually felt more stressful than simply waiting for a quiet moment, when holiday activities were not at their highest.
Sometimes things can seem more important and urgent than they really are and most things will present themselves as such. In saying that, we get to sift through the "things" in our life that want or require our attention and decide which is actually important, urgent or both and take action accordingly.
As a new year is quickly approaching, those New Year's resolutions will be pressing in. Gotta lose weight, gotta exercise, gotta do this, gotta do that, and I'm going to do it by making crazy, unrealistic goals because that's what everyone says I should do and have always done. New Year..same story.
If you want to make lasting changes I am going to suggest you take a hint from the seasons. Farm fields have been plowed and prepped for spring planting, trees have shed their leaves, animals are hibernating or doing less activity to save energy. This is a great pattern to follow. Take advantage of a "quieter" time of the year to prepare for growth. Decide what is urgent vs important.
Now is the time to decide what you would like to create different in the coming year. Take time to look at some action steps that will assist you in getting there, get a coach or trainer, get the tools to assist you, make some plans and then get moving as the months start to get a bit warmer and the seasons for growth come upon us. Rather than jumping in full force and going strong for a few weeks and then crashing, thus getting the same results as in years past and believing that is all you are capable of doing. Do Different!
Look back to what you did well this past year and all the positive growth you achieved. Look back at the things that didn't go so well or as planned and see what you learned from them. My wish for you is that you choose to see them as growth also. As you take those quiet moments to plan for 2014, do more if what worked and make adaptations to what didn't. Prepare to take the small steps that will lead to great success and remember to celebrate along the way.
I wish you happiness, health, love and joy in the coming year and much success in your adventures!
If you find yourself feeling stuck or desiring assistance, look me up and allow me to assist you in overcoming obstacles and creating your successes.
Until next time,
Go BE Great!
Jennifer Saunders
Health & Fitness Academy Personal Trainer
Buttin Gear -Get Active Events
Life UnTethered Intuitive Life Coaching
Reiki Energy Therapy
Thursday, December 26, 2013
Wednesday, December 11, 2013
Failing to Plan is Planning to Fail
Failing to Plan is Planning to Fail
The hardest part about eating well isn’t necessarily about understanding which foods are “good” and which foods are “bad’. It’s not always about understanding protein, carbs, fat and when to eat each. The hardest part is CONSISTENCY. Sometimes good nutrition is less about the food and more about making sure the food is available when it’s time to eat.
-Precision Nutrition
Look, I know you have a job, commitments, and responsibilities. I know you have so many of these obligations that you barely have time for yourself and who wants to take the one hour they have to prepare meals?!
How do I know?
I am very good about doing this to myself on a regular basis!
But ask yourself, “how important is a commitment to myself”?
Hopefully, your answer is VERY important!
So, here are a few suggestions on planning and preparing for a healthy commitment to yourself…
Preparation Strategies (tips for saving time):
*Chop veggies only twice per week.
Chop half your weekly veggie purchase as soon as you get home from grocery shopping, and chip the rest when you’re done eating the first half, three or four days later.
*Add egg whites in with your whole eggs.
Eggs are a pretty common choice for most in the morning, but some stray away because they take more time to prepare. Rather than messing around with egg separation to get those egg whites, simply just pick up a few egg white cartons to mix in with one whole egg, and BAM! protein galore with little preparation.
*Pre-cook your protein.
Prepare a big batch of chicken breasts, turkey sausage, burgers, etc. on shopping days (maybe while you are chopping your veggies) and refrigerate them until you need them.
*Make big batches of stir-fry and chili.
Two types of meals that can easily be made in big batches and then portioned out at multiple times throughout the week.
*Get personal meal-sized Tupperware.
Fill up your Tupperware with leftovers from last night, or even some of your chili or stir-fry you prepared ahead of time. Take it to work and a quick pop in the microwave makes for a great lunch. By personalizing your Tupperware, you can also focus on portion sizes that work best for you.
*Eat wraps instead of sandwiches.
Although sandwiches are a staple in most people’s routine, they often are too low in protein and veggies and too high in processed carbs. An alternative to the sandwich is a wrap. Stuff your wrap with some of that pre-cooked protein as well as some of your pre-cut veggies, and you’ll be set for a quick and easy meal.
*Use blenders and shaker bottles.
You could get a blender for home or possible a smaller version for work (Magic Bullet). You could pre-blend your shares at home and store them in the fridge at work (or in your car if you live in frigid cold weather like I do). Another option would be to pre-chop all your dried ingredients (mixed nuts, flax, oats…) and store them in Ziplock baggies (as with your fruit and veggies) and when you’re on the run, toss them all into a shaker bottle with cold water or a liquid of your choice, shake and go!
*At restaurants, order with the Precision Nutrition 10 habits in mind.
1. When did I eat last?
2. Where is the complete lean protein?
3. Where are the veggies?
4. Where are the carbs?
5. Where are my fats coming from?
6. Am I drinking water or green tea?
7. Are you eating whole foods?
8. Is this meal planned and prepared?
9. Is this part of a varied diet?
10. Am I breaking the 10% rule?
*OR maybe you even develop your own “Breakfast Ritual” or “Sunday Ritual”! For more information on what these are, email me at hjones@mvhospital.net.
I would LOVE to hear what preparation strategies everyone has found that works for them! Do any fall into the categories above? Have you found something else that works even better? Please share at hjones@mvhospital.net or hop onto HFA’s Facebook page at
and share with everyone!
Until next time!
Hayley Jones, BS, CSCS, PN1
Health & Fitness Academy
(208) 557-2823
Monday, December 2, 2013
December Fitness Challenge!!!
With it being the holiday season, we all tend to let ourselves get extremely busy, right? So, who has time to work out between parties, family gatherings, shopping, vacations, etc. ? We can call these “excuses” which often times they definitely are…but they are the honest reality of the Holiday season for many as well. It can be a busy, stressful, crazy, and messy time of year but it can also be a fantastic and wonderful time! Why don’t we make it even better by reaching some fitness goals?
Let me help you come up with a fun challenge this December that you would have to make up a pretty dang good excuse not to accomplish every day!
Okay, so here is the deal. There are 31 days in December. The challenge is to accomplish a specific activity EVERY DAY throughout December. For example, I was informed of someone doing the “a mile a day” challenge which is exactly what it sounds like. Every day you run 1 mile. It doesn’t matter where or what time, but you accomplish it every single day. That’s 31 miles total in December! And who said you weren’t a runner
You can choose any activity you like. For example, you could do a challenge with squats, or pushups, burpees, or abs. Maybe you will start with 10 squats the first day…and each day you add 10 more squats so on December 1 you start with 10 reps and then by December 31 you finish with 310 reps! Wouldn’t that be awesome to build up to 310 squats? You could totally do it!
Maybe you choose to do a circuit where you string together 3-5 different exercises and increase the time each week.
FOR EXAMPLE: Circuit= pushups, squats, sit ups, burpees.
Week 1 of December- You do each exercise for 30 seconds, 3 rounds total with 1 minute rest in between each round.
Week 2: Each exercise is done for 45 seconds, 3 rounds total with 1 minute rest in between rounds
Week 3: Each exercise is done for 1 minute, 3 rounds total with 1 minute rest in between rounds
Week 4 to the end of December: Each exercise is done for 1.10 minutes, 3 rounds total with 1 minute rest in between rounds.
Is this all making sense??
Basically, you can make up the type of challenge, how many reps, what exercise/ exercises , the order, the distance, etc. but make sure that it is a CHALLENGE. Make it an attainable challenge that you can push yourself to do each day and make it fun! Everyone has 10-20 minutes a day they can set aside for themselves to complete a daily goal of exercise.
Don’t wait to make your New Year resolution of “getting in to shape” or “losing 30 pounds.” Start NOW with this challenge through December. YOU CAN DO IT!!!
Let me help you come up with a fun challenge this December that you would have to make up a pretty dang good excuse not to accomplish every day!
Okay, so here is the deal. There are 31 days in December. The challenge is to accomplish a specific activity EVERY DAY throughout December. For example, I was informed of someone doing the “a mile a day” challenge which is exactly what it sounds like. Every day you run 1 mile. It doesn’t matter where or what time, but you accomplish it every single day. That’s 31 miles total in December! And who said you weren’t a runner
You can choose any activity you like. For example, you could do a challenge with squats, or pushups, burpees, or abs. Maybe you will start with 10 squats the first day…and each day you add 10 more squats so on December 1 you start with 10 reps and then by December 31 you finish with 310 reps! Wouldn’t that be awesome to build up to 310 squats? You could totally do it!
Maybe you choose to do a circuit where you string together 3-5 different exercises and increase the time each week.
FOR EXAMPLE: Circuit= pushups, squats, sit ups, burpees.
Week 1 of December- You do each exercise for 30 seconds, 3 rounds total with 1 minute rest in between each round.
Week 2: Each exercise is done for 45 seconds, 3 rounds total with 1 minute rest in between rounds
Week 3: Each exercise is done for 1 minute, 3 rounds total with 1 minute rest in between rounds
Week 4 to the end of December: Each exercise is done for 1.10 minutes, 3 rounds total with 1 minute rest in between rounds.
Is this all making sense??
Basically, you can make up the type of challenge, how many reps, what exercise/ exercises , the order, the distance, etc. but make sure that it is a CHALLENGE. Make it an attainable challenge that you can push yourself to do each day and make it fun! Everyone has 10-20 minutes a day they can set aside for themselves to complete a daily goal of exercise.
Don’t wait to make your New Year resolution of “getting in to shape” or “losing 30 pounds.” Start NOW with this challenge through December. YOU CAN DO IT!!!
Tuesday, November 26, 2013
Tis the Season to Take the Reigns
Chestnuts roasting on an open fire, hanging up the lights, over the river and through the woods, parties here-parties there, rockin' around the Christmas Tree, and five golden rings! You know the songs and you know the hustle and bustle that takes place during these 6 weeks we call the Holiday Season. It is a time of laughter, cheerfulness, celebration, shopping, family, friends, good food, parties, lights, great music, thankfulness and giving. And yet...with all these wonderful things to enjoy, the season also can bring stress, depression and ba-humbugness.
I would like to propose a possible solution to this "just surviving" the Holiday Season in hopes that you can make it the best Holiday Season yet, with many more to follow in it's footsteps. As you prepare for the blizzard of events about to happen, be prepared and ask yourself (and Answer) the following questions:
List your top 5 for each
1. Things that I would make Me happy this holiday?
2. Things I don't want to do?
3. People I would like to spend time with?
4. Ways I would like to take care of myself?
5. Things I would like to do for others?
6. If I could do anything for the holiday, what would I do? What's Stopping you?
Spend a few minutes with yourself and really decide how you would like to have your holiday go rather than letting all the "Stuff" take control. Feel the power in yourself as you make decisions for yourself and an Action Plan on how to enjoy and not just survive the holidays.
Know that as you do this it may involve not following long held traditions, family routines, and so forth. As you move forward take into mind that others may not be so fond of your new found holiday freedom and may even be a bit disgruntled or offended. Remember to take their feelings into mind and let them kindly know it's not about them. Let them know you respect where they are at and that you are choosing to honor your own feelings this year in order to bring the actual feelings of peace, joy, love and laughter into your own life this season.
In saying this, there may be people you know choosing to make changes in their plans as well...remember to respect their feelings and not badger them for bucking tradition. Rather, ask what they are doing to bring joy into their lives and holiday season. You will get much further than badgering and the relationship will grow, and the energy from the respect factor will be enough to light the Christmas tree all on its own. What could be jollier than that?
So hang those stocking, trim the tree and sip some hot cocoa by the firelight with your friends and loved ones with peace in your heart, knowing you are in drivers seat of your own Holiday Cheer.
Have a merry time enjoying All the Holiday Season brings and take it with you as you move into a new year and let your life be forever changed, for the better, because you took 5 minutes to decide and act on what makes You happy.
We would like to hear about your changes, you never know how it may inspire others to do the same. Also, for some fun holiday ideas, remember local religious and community groups performing this season, as well as local charitable groups who could use volunteers (Santa can always use a few more helpers). Please share other fun ways to enjoy the season.
I would like to propose a possible solution to this "just surviving" the Holiday Season in hopes that you can make it the best Holiday Season yet, with many more to follow in it's footsteps. As you prepare for the blizzard of events about to happen, be prepared and ask yourself (and Answer) the following questions:
List your top 5 for each
1. Things that I would make Me happy this holiday?
2. Things I don't want to do?
3. People I would like to spend time with?
4. Ways I would like to take care of myself?
5. Things I would like to do for others?
6. If I could do anything for the holiday, what would I do? What's Stopping you?
Spend a few minutes with yourself and really decide how you would like to have your holiday go rather than letting all the "Stuff" take control. Feel the power in yourself as you make decisions for yourself and an Action Plan on how to enjoy and not just survive the holidays.
Know that as you do this it may involve not following long held traditions, family routines, and so forth. As you move forward take into mind that others may not be so fond of your new found holiday freedom and may even be a bit disgruntled or offended. Remember to take their feelings into mind and let them kindly know it's not about them. Let them know you respect where they are at and that you are choosing to honor your own feelings this year in order to bring the actual feelings of peace, joy, love and laughter into your own life this season.
In saying this, there may be people you know choosing to make changes in their plans as well...remember to respect their feelings and not badger them for bucking tradition. Rather, ask what they are doing to bring joy into their lives and holiday season. You will get much further than badgering and the relationship will grow, and the energy from the respect factor will be enough to light the Christmas tree all on its own. What could be jollier than that?
So hang those stocking, trim the tree and sip some hot cocoa by the firelight with your friends and loved ones with peace in your heart, knowing you are in drivers seat of your own Holiday Cheer.
Have a merry time enjoying All the Holiday Season brings and take it with you as you move into a new year and let your life be forever changed, for the better, because you took 5 minutes to decide and act on what makes You happy.
We would like to hear about your changes, you never know how it may inspire others to do the same. Also, for some fun holiday ideas, remember local religious and community groups performing this season, as well as local charitable groups who could use volunteers (Santa can always use a few more helpers). Please share other fun ways to enjoy the season.
Thursday, November 21, 2013
Stress Relief through movement....
Stress Therapy…..Cardiovascular Style.
Cardiovascular exercise helps get your head right as well as your heart. If you remember that the first steps are always the hardest you will be pointing yourself toward success for permanent stress relief. Exercise will change from hard work, to something you enjoy within a few weeks. Exercise will build confidence as your body starts to tolerate a regular exercise routine, and become something you enjoy.
Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.
Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult. Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing. In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting.
Meditation can help alleviate stress and it isn’t something you have to practice life a religious zealot. Here are a few easy steps to help you get started;
1. Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started.
2. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations.
3. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.
4. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion. You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.
If meditation isn’t your cup of tea try focusing on muscle relation…
10-15 minutes a day can give you the time you need to give your body the TLC it is craving. Muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, and work down the body.
Forehead
Wrinkle your forehead and arch your eyebrows. Hold; then relax.
Eyes
Close your eyes tightly. Hold; then relax.
Nose
Wrinkle your nose and flare your nostrils. Hold; then relax.
Tongue
Push your tongue firmly against the roof of your mouth. Hold; then relax.
Face
Grimace. Hold; then relax.
Jaws
Clench your jaws tightly. Hold; then relax.
Neck
Tense your neck by pulling your chin down to your chest. Hold; then relax.
Back
Arch your back. Hold; then relax.
Chest
Breathe in as deeply as you can. Hold; then relax.
Stomach
Tense your stomach muscles. Hold; then relax.
Buttocks and thighs
Tense your buttocks and thigh muscles. Hold; then relax.
Arms
Tense your biceps. Hold; then relax.
Forearms and hands
Tense your arms and clench your fists. Hold; then relax.
Calves
Press your feet down. Hold; then relax.
Ankles and feet
Pull your toes up. Hold; then relax.
Tis the season for stress, by being proactive with your health and preparing yourself through cardiovascular exercise and mind/body routines you will be able to enjoy the festivities with less stress and sickness.
Thursday, November 14, 2013
I know...I know...I know...
I know... not to eat pumpkin chocolate chip bread for breakfast.
I don't feel very well when I do.
But I did...
I know... to drink more water each day.
I feel better when I do.
But I only drank 1/2 of what I need, so I'm tired and have a headache...
I know... for my health, performance, and body I need more vegetables daily.
I like the way I feel when my veggie in take is where it needs to be.
But Sunday I didn't have any...
I know... my body LOVES exercise!
When I do it.
But sometimes I don't...
I know... I am a very good scheduler.
But I rebel against scheduling when I'm not at work and procrastinate often.
I'm really anxious when I procrastinate and get so overwhelmed that I don't know where to start so I just don't do anything...
I know... my blog entry is due the second week of each month and posted on Monday.
Today is Thursday.
Obviously I didn't get it done on time...
I know... I want to read my book club book and finish it before we meet to talk about it so I don't feel lost in the conversation.
We met last week.
I hadn't even bought the book yet...
I know... I eat healthier when I eat from home.
I'm going to out to dinner with friends at least 3 times this week.
I didn't want to cook last night so I went out for food again...
"I know...I know...I know..."
Do any of these scenarios ring a bell? OR feel free to plug in your own...
"I know ______________ BUT ________________"
Why do we do this to ourselves? We constantly KNOW a lot of things but we don't actually DO them. So where has all of our motivation gone?
All of those examples above were personally from my own head and things that are specific to me but I also run across them daily with the clients I work with.
What is it that takes us to this place of INACTION?! Is it fear? Is it fatigue? Is it stress? Is it emotion? This lack of INACTION in our lives...my life... is driving me crazy!
So I sought out some old lessons I have read from my Precision Nutrition Lean Eating program and found these thoughts helpful...
"Action before Motivation"
We assume motivation and inspiration comes before action. But that's not always the case. Action often occurs before motivation and that desired mental state.
For instance, let's say one day you decide to go for a walk. You're not really inspired per se, but your brain feels fuzzy and you want some fresh air.
At first, you sort of clump along, starting at the ground. After 5 or 10 minutes, the brisk breeze starts to clear the cobwebs. You stand taller and breathe more deeply. Your stride lengthens and your hips loosen up. Now you're walking proud. You have direction. The movement is actually giving you the energy.
After 20-30 minutes, you finish that walk on a high. Your brain fuzz is gone, replaced by crystal clear thoughts. Your body is energized. You feel re-engaged with life and the universe. Now you've found that motivated mental state.
What changed? You acted first!
"The 3 S's"
Structure
Structures are the things and enviroments that surround us, and the things we put in place to ensure that things get done.
Ask yourself: "What needs to be around me in order to help me achieve my goals?"
Systems
Systems are processes and practices we use to make things happen.
Ask yourself: "What needs to happen for me to be effective? What processes and practices need to be in place?"
Scheduling
Book your to-do list into your schedule just like you would book any other appointment.
It may be laundry, paying bills, exercising, cooking and packing food for the week, 15 minutes of reading time. Schedule it!
"The 3 R's"
Reframing
Example: You are in a car accident, but you are OK.
Negative frame: "Oh my! How awful! Poor me, my car is trashed!"
Positive frame: "Oh my! I am so lucky! Cheated death again! This affirms my commitment to live life to the fullest-as if every moment could be my last!"
Quick tips:
Reframe problems as opportunities
Reframe "negative" qualities as superpowers. "Flip" the negative over.
Reframe "I have to"...as "I get to".
Refocusing
Quick tips:
A "refocusing ritual", which many athletes have, such as brushing off their hands to symbolize brushing off the last event.
A simple verbal trigger that reminds you to pay attention. ("back on track")
A tried-and-true routine, such as a few familiar go-to meals or strategies.
Imagining "parking" your concerns and distractions "outside" while you take care of business in the gym.
Getting a quick hit of your "power song" or favorite motivational video or quote.
Resilience
No matter how bad events are, all of us have the power to bounce back from them.
Quick tips: (American Psychological Association)
Try to see crises or stressful events as short-lived problems that are bearable.
If circumstances can't be changed, accept them.
Develop realistic goals and move towards them.
Take decisive actions in adverse situations.
Look for opportunities for self-discovery after a struggle with loss.
Practice and develop self-confidence.
Think long term. Put stress in a broader context.
Hope for the best.
Care for mind and body. Pay attention to needs and feelings.
Learn from past mistakes.
Be flexible and creative.
Have a support network. Maintain good relationships with family and friends.
I don't know about you...but just reading through that calmed me down and put things into better perspective for me. I always think I have to accomplish everything at once. If I remember to break it down into SMALLER STEPS, much more things feel manageable.
I wish you all the best in this upcoming week of applying "action before motivation" while considering the 3 S's and 3 R's! I know I will be thinking of them and I am excited to hear how you all do with implementing them and removing some of the INACTION from your lives also!
I'm starting right now! Hitting "POST" and going out for a run!
Please feel free to let me know how your journey went by emailing me at hjones@mvhospital.net!
Until next time!
Hayley Jones, BS, CSCS, PN1
hjones@mvhospital.net
www.mountainviewhospital.org/fitness-academy/
I don't feel very well when I do.
But I did...
I know... to drink more water each day.
I feel better when I do.
But I only drank 1/2 of what I need, so I'm tired and have a headache...
I know... for my health, performance, and body I need more vegetables daily.
I like the way I feel when my veggie in take is where it needs to be.
But Sunday I didn't have any...
I know... my body LOVES exercise!
When I do it.
But sometimes I don't...
I know... I am a very good scheduler.
But I rebel against scheduling when I'm not at work and procrastinate often.
I'm really anxious when I procrastinate and get so overwhelmed that I don't know where to start so I just don't do anything...
I know... my blog entry is due the second week of each month and posted on Monday.
Today is Thursday.
Obviously I didn't get it done on time...
I know... I want to read my book club book and finish it before we meet to talk about it so I don't feel lost in the conversation.
We met last week.
I hadn't even bought the book yet...
I know... I eat healthier when I eat from home.
I'm going to out to dinner with friends at least 3 times this week.
I didn't want to cook last night so I went out for food again...
"I know...I know...I know..."
Do any of these scenarios ring a bell? OR feel free to plug in your own...
"I know ______________ BUT ________________"
Why do we do this to ourselves? We constantly KNOW a lot of things but we don't actually DO them. So where has all of our motivation gone?
All of those examples above were personally from my own head and things that are specific to me but I also run across them daily with the clients I work with.
What is it that takes us to this place of INACTION?! Is it fear? Is it fatigue? Is it stress? Is it emotion? This lack of INACTION in our lives...my life... is driving me crazy!
So I sought out some old lessons I have read from my Precision Nutrition Lean Eating program and found these thoughts helpful...
"Action before Motivation"
We assume motivation and inspiration comes before action. But that's not always the case. Action often occurs before motivation and that desired mental state.
For instance, let's say one day you decide to go for a walk. You're not really inspired per se, but your brain feels fuzzy and you want some fresh air.
At first, you sort of clump along, starting at the ground. After 5 or 10 minutes, the brisk breeze starts to clear the cobwebs. You stand taller and breathe more deeply. Your stride lengthens and your hips loosen up. Now you're walking proud. You have direction. The movement is actually giving you the energy.
After 20-30 minutes, you finish that walk on a high. Your brain fuzz is gone, replaced by crystal clear thoughts. Your body is energized. You feel re-engaged with life and the universe. Now you've found that motivated mental state.
What changed? You acted first!
"The 3 S's"
Structure
Structures are the things and enviroments that surround us, and the things we put in place to ensure that things get done.
Ask yourself: "What needs to be around me in order to help me achieve my goals?"
Systems
Systems are processes and practices we use to make things happen.
Ask yourself: "What needs to happen for me to be effective? What processes and practices need to be in place?"
Scheduling
Book your to-do list into your schedule just like you would book any other appointment.
It may be laundry, paying bills, exercising, cooking and packing food for the week, 15 minutes of reading time. Schedule it!
"The 3 R's"
Reframing
Example: You are in a car accident, but you are OK.
Negative frame: "Oh my! How awful! Poor me, my car is trashed!"
Positive frame: "Oh my! I am so lucky! Cheated death again! This affirms my commitment to live life to the fullest-as if every moment could be my last!"
Quick tips:
Reframe problems as opportunities
Reframe "negative" qualities as superpowers. "Flip" the negative over.
Reframe "I have to"...as "I get to".
Refocusing
Quick tips:
A "refocusing ritual", which many athletes have, such as brushing off their hands to symbolize brushing off the last event.
A simple verbal trigger that reminds you to pay attention. ("back on track")
A tried-and-true routine, such as a few familiar go-to meals or strategies.
Imagining "parking" your concerns and distractions "outside" while you take care of business in the gym.
Getting a quick hit of your "power song" or favorite motivational video or quote.
Resilience
No matter how bad events are, all of us have the power to bounce back from them.
Quick tips: (American Psychological Association)
Try to see crises or stressful events as short-lived problems that are bearable.
If circumstances can't be changed, accept them.
Develop realistic goals and move towards them.
Take decisive actions in adverse situations.
Look for opportunities for self-discovery after a struggle with loss.
Practice and develop self-confidence.
Think long term. Put stress in a broader context.
Hope for the best.
Care for mind and body. Pay attention to needs and feelings.
Learn from past mistakes.
Be flexible and creative.
Have a support network. Maintain good relationships with family and friends.
I don't know about you...but just reading through that calmed me down and put things into better perspective for me. I always think I have to accomplish everything at once. If I remember to break it down into SMALLER STEPS, much more things feel manageable.
I wish you all the best in this upcoming week of applying "action before motivation" while considering the 3 S's and 3 R's! I know I will be thinking of them and I am excited to hear how you all do with implementing them and removing some of the INACTION from your lives also!
I'm starting right now! Hitting "POST" and going out for a run!
Please feel free to let me know how your journey went by emailing me at hjones@mvhospital.net!
Until next time!
Hayley Jones, BS, CSCS, PN1
hjones@mvhospital.net
www.mountainviewhospital.org/fitness-academy/
Monday, November 11, 2013
I can’t believe I am saying this but cardio actually sounds kind of fun today! I love the feeling when you get your heart rate up, your heart is pounding, you struggle to breathe because you are tired, and you get that burn in your chest. I know, I know that sounds absolutely bizarre but it feels SO GOOD!
Now, I am not talking about walking or running on a treadmill for an hour. That is NO fun to me at all. No, I am talking about intervals, high intensity training, and incorporating some body weight exercises for muscular endurance, tone and strength. Let’s mix up the cardio today and add some fun extras to it!
*Be sure to warm up before workout and cool down afterwards.
***YOUR 30 MINUTE WORKOUT AT THE GYM (You need a spin bike, treadmill, and stairs or stair machine)
Spin bike:
• Start at a low resistance and increase every 30 seconds for 5 minutes.
• 30 seconds pedaling while standing up on the bike and 30 seconds body weight air squats for 5 minutes alternating between both. (intervals- 30 sec. on bike, 30 sec. squats for 5 minutes!)
Further explanation: Set the spin bike on a low resistance to start to get your legs warmed up and going. Every 30 seconds increase the resistance just a little bit forcing your legs to pump a little harder, trying to maintain that speed. After 5 minutes of slowly amping up the resistance, it should be pretty heavy and difficult to move and your legs should be feeling tired. At this point, do 30 second intervals of pedaling while standing up on the bike and 30 seconds of body weight squats. So, you will pedal as hard and fast as you can for 30 seconds and then hop off the bike and do body weight squats (air squats) for 30 seconds. Keep alternating between these two for 5 minutes! TOTAL bike time: 10 minutes
Treadmill:
• 30 second fast jog/sprint on an incline then 30 seconds pushups: 5 minutes
• 1 minute run (no incline, just flat) then 1 minute plank hold.
Further explanation: Set the treadmill on an incline that you feel comfortable and safe at but will challenge you. Fast jog/sprint for 30 seconds. Hop off and do pushups on the ground for 30 seconds. Alternate between these two exercises for 5 minutes. Then, decrease the incline to just flat, level ground. Push yourself and run as hard as you can for 1 minute. Hop off and hold a plank for minute (on your elbows and toes- tummy facing the ground, keep your butt and back flat, keep your core tight) Alternate between these two exercises for 5 minutes. TOTAL treadmill time: 10 minutes
Stairs:
• 1 minute on: 1 minute jumping jacks
1 minute on: 1 minute crunches
1 minute on: 1 minute bicep curls
1 minute on: 1 minute burpees
1 minute on: 1 minute shoulder press
*repeat 1 more time
Further Explanation: walk or jog the stairs with all the energy you have for 1 minute. Hop off and do jumping jacks for 1 minute. Then stairs, then crunches, then stairs, then bicep curls…and so on down the list. Then repeat and do it all again! TOTAL stair time: 10 minutes
** All of these exercises are done at your own pace. You are only competing with yourself. Try to push yourself and work as hard as you feel comfortable and safe. Listen to some good pump up music during this workout, have water nearby, take rests when you need it, and most importantly…make it FUN!
Let me know if you need any further assistance with this kick your booty workout of the day! Enjoy!
Now, I am not talking about walking or running on a treadmill for an hour. That is NO fun to me at all. No, I am talking about intervals, high intensity training, and incorporating some body weight exercises for muscular endurance, tone and strength. Let’s mix up the cardio today and add some fun extras to it!
*Be sure to warm up before workout and cool down afterwards.
***YOUR 30 MINUTE WORKOUT AT THE GYM (You need a spin bike, treadmill, and stairs or stair machine)
Spin bike:
• Start at a low resistance and increase every 30 seconds for 5 minutes.
• 30 seconds pedaling while standing up on the bike and 30 seconds body weight air squats for 5 minutes alternating between both. (intervals- 30 sec. on bike, 30 sec. squats for 5 minutes!)
Further explanation: Set the spin bike on a low resistance to start to get your legs warmed up and going. Every 30 seconds increase the resistance just a little bit forcing your legs to pump a little harder, trying to maintain that speed. After 5 minutes of slowly amping up the resistance, it should be pretty heavy and difficult to move and your legs should be feeling tired. At this point, do 30 second intervals of pedaling while standing up on the bike and 30 seconds of body weight squats. So, you will pedal as hard and fast as you can for 30 seconds and then hop off the bike and do body weight squats (air squats) for 30 seconds. Keep alternating between these two for 5 minutes! TOTAL bike time: 10 minutes
Treadmill:
• 30 second fast jog/sprint on an incline then 30 seconds pushups: 5 minutes
• 1 minute run (no incline, just flat) then 1 minute plank hold.
Further explanation: Set the treadmill on an incline that you feel comfortable and safe at but will challenge you. Fast jog/sprint for 30 seconds. Hop off and do pushups on the ground for 30 seconds. Alternate between these two exercises for 5 minutes. Then, decrease the incline to just flat, level ground. Push yourself and run as hard as you can for 1 minute. Hop off and hold a plank for minute (on your elbows and toes- tummy facing the ground, keep your butt and back flat, keep your core tight) Alternate between these two exercises for 5 minutes. TOTAL treadmill time: 10 minutes
Stairs:
• 1 minute on: 1 minute jumping jacks
1 minute on: 1 minute crunches
1 minute on: 1 minute bicep curls
1 minute on: 1 minute burpees
1 minute on: 1 minute shoulder press
*repeat 1 more time
Further Explanation: walk or jog the stairs with all the energy you have for 1 minute. Hop off and do jumping jacks for 1 minute. Then stairs, then crunches, then stairs, then bicep curls…and so on down the list. Then repeat and do it all again! TOTAL stair time: 10 minutes
** All of these exercises are done at your own pace. You are only competing with yourself. Try to push yourself and work as hard as you feel comfortable and safe. Listen to some good pump up music during this workout, have water nearby, take rests when you need it, and most importantly…make it FUN!
Let me know if you need any further assistance with this kick your booty workout of the day! Enjoy!
Tuesday, October 29, 2013
Why am I up this early on a Tuesday morning?!
It's 6:10am and I have been up since 5:15am. Ok, honestly, I am usually up this early so I can read, write or exercise. It's a great time to have some Quiet ME time. Key word Quiet. On occasion I do sleep til 6 or 6:30 when my body could use the rest and this could classify as such.
So, I'm not only up...I'm at the gym...and not for myself! Why? Waiting for a client who is restarting training today at 6:00. Yep, I did say it was 6:10 and my guess - he's snuggled in his warm bed while visions of sugar plums dance in his head. OK, back to the topic of why I'm here. I am here to assist another in creating change in their life.
Change is always happening, whether we want it to or not. Many people resist change, including myself at times, because we don't always know what that change will bring to our lives, even when the change is positive and healthy. Many times, we believe that change has to be huge in order to make a difference and so we don't get started because it feels too big. Truth is...it's always happening and we get to decide how that change will happen for us.
We can decide to take hold of the change in our lives and direct the actions so they are in line with the goals we set for ourselves. We can make the decision to start doing the little things that when bunched together make the big thing that gets up closer to where we desire to be.
Let's look to this morning for an example of making the small changes as an example:
Set an appointment with your trainer. Check
Set your alarm for the earlier time. Possibly checked.
Actually get out of bed, get dressed, and go to the gym. Waiting to be checked.
Buy trainer a massage for not keeping the commitment. Waiting to be checked.
Recommit to set alarm and get out of bed and go to gym and play with trainer.
Positive change is all about being accountable for past choices, noticing what excuses you are making, and deciding what little changes to start with. It can be as simple as changing a morning routine, driving to work a different way, doing your hair different, making a different food or drink choice, how you greet someone, deciding to take the stairs or parking further away from the building. Change Does Not have always have to be drastic and huge in order to make a difference. The small changes start to create new neuro-pathways which then assist in changing our thinking, feelings, actions and our lives.
Take a look, most often, change in a less positive direction happens little by little in small increments and steps, almost unperceivable at times. We may not notice, but others will, as our bodies, self care, emotions, attitudes and life actions all start to be more negative and we start taking a backseat to owning our lives. It doesn't necessarily take huge change for these things to happen, but over time and little by little they do and then we look back and wonder how we got there. We chose to let the flow of life take over.
We are either living or dying, playing in the current of life or just letting it have control. Personally, I choose to be in control and learn how to maneuver those currents so I can have a joyful, fun ride. Yes, there are moments when the current gets swift and the waves unmanageable and I get tipped out of my vessel and into the current. I still have a choice! You do as well! So what will it be...Live or Die?
What things would you like to see change in your life? What changes do you have some control of? Choose one area to focus on so you don't get into the huge waves and feel out of control. Are you willing to accept things and yourself, just as you are right now, knowing you are willing to change? What small changes are you willing to make in this area? Do you have a support team? Are you willing to reach out? Are you willing to get back in the boat if you get knocked out by following old patterns? Are you willing to love yourself during the process?
This list could go on and on, however we will stop here so as to not throw you outta the boat with overwhelm. Take a look at you. Be accountable. Take responsibility for your actions. Choose to be the Best You Today. Choose to Live and have Fun doing it! Life is too short to just let the current be in control.
As for now, I'm going back to bed. NOT! My weights are waiting for me to get them out and have some action and I am choosing to not keep them waiting any longer. Good thing I booked a massage for tomorrow.
If you would like more information or assistance with this amazing, life changing topic, I would be happy to assist you.
Until next time...Go Be Great!
Jennifer Saunders B.S.
Intuitive Life Coach, Reiki Energy
ButtinGear
Health & Fitness Academy
557-2823
So, I'm not only up...I'm at the gym...and not for myself! Why? Waiting for a client who is restarting training today at 6:00. Yep, I did say it was 6:10 and my guess - he's snuggled in his warm bed while visions of sugar plums dance in his head. OK, back to the topic of why I'm here. I am here to assist another in creating change in their life.
Change is always happening, whether we want it to or not. Many people resist change, including myself at times, because we don't always know what that change will bring to our lives, even when the change is positive and healthy. Many times, we believe that change has to be huge in order to make a difference and so we don't get started because it feels too big. Truth is...it's always happening and we get to decide how that change will happen for us.
We can decide to take hold of the change in our lives and direct the actions so they are in line with the goals we set for ourselves. We can make the decision to start doing the little things that when bunched together make the big thing that gets up closer to where we desire to be.
Let's look to this morning for an example of making the small changes as an example:
Set an appointment with your trainer. Check
Set your alarm for the earlier time. Possibly checked.
Actually get out of bed, get dressed, and go to the gym. Waiting to be checked.
Buy trainer a massage for not keeping the commitment. Waiting to be checked.
Recommit to set alarm and get out of bed and go to gym and play with trainer.
Positive change is all about being accountable for past choices, noticing what excuses you are making, and deciding what little changes to start with. It can be as simple as changing a morning routine, driving to work a different way, doing your hair different, making a different food or drink choice, how you greet someone, deciding to take the stairs or parking further away from the building. Change Does Not have always have to be drastic and huge in order to make a difference. The small changes start to create new neuro-pathways which then assist in changing our thinking, feelings, actions and our lives.
Take a look, most often, change in a less positive direction happens little by little in small increments and steps, almost unperceivable at times. We may not notice, but others will, as our bodies, self care, emotions, attitudes and life actions all start to be more negative and we start taking a backseat to owning our lives. It doesn't necessarily take huge change for these things to happen, but over time and little by little they do and then we look back and wonder how we got there. We chose to let the flow of life take over.
We are either living or dying, playing in the current of life or just letting it have control. Personally, I choose to be in control and learn how to maneuver those currents so I can have a joyful, fun ride. Yes, there are moments when the current gets swift and the waves unmanageable and I get tipped out of my vessel and into the current. I still have a choice! You do as well! So what will it be...Live or Die?
What things would you like to see change in your life? What changes do you have some control of? Choose one area to focus on so you don't get into the huge waves and feel out of control. Are you willing to accept things and yourself, just as you are right now, knowing you are willing to change? What small changes are you willing to make in this area? Do you have a support team? Are you willing to reach out? Are you willing to get back in the boat if you get knocked out by following old patterns? Are you willing to love yourself during the process?
This list could go on and on, however we will stop here so as to not throw you outta the boat with overwhelm. Take a look at you. Be accountable. Take responsibility for your actions. Choose to be the Best You Today. Choose to Live and have Fun doing it! Life is too short to just let the current be in control.
As for now, I'm going back to bed. NOT! My weights are waiting for me to get them out and have some action and I am choosing to not keep them waiting any longer. Good thing I booked a massage for tomorrow.
If you would like more information or assistance with this amazing, life changing topic, I would be happy to assist you.
Until next time...Go Be Great!
Jennifer Saunders B.S.
Intuitive Life Coach, Reiki Energy
ButtinGear
Health & Fitness Academy
557-2823
Thursday, October 24, 2013
Don't "Fall" apart this season
Don’t “Fall” apart this season….
This time of year is not usually synonymous with health and fitness goals but it is actually a great time of year to get in shape. The weather is cool enough to be comfortable any time of day, the kids are back in school and life has gone back to a normal schedule, and the gyms are empty because the “New Year’s Babies” haven’t set their January goals. It’s the perfect time to stretch your legs, enjoy the fall colors, and get the body you want for Christmas.
"I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature."-- John D. Rockefeller
Get outside and participate in the many activities this season has to offer, hiking to see the foliage, apple picking, pumpkin picking and bike riding. Get the whole family involved and create memories that you get to keep long after the weight is gone.
"Strength does not come from physical capacity. It comes from an indomitable will."
-- Mahatma Gandhi
-- Mahatma Gandhi
Re-visit an old goal. There are great events year around now. Find that 5K you’ve been meaning to do, or register for the Tough Mudder with some friends. Set a date to reach that goal and sit down with a calendar, when we set our goals with a date we are 90% more likely to reach them.
"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them."-- Bruce Lee
Then clean up your nutrition. It is harvest time! It is easy to fill your post workout meals with fresh vegetables and fruits. Visit your local farmers market and get courageous with your food choices. Find new ways to prepare squash, spinach, pumpkin, and other health options.
"Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them."-- Orison Swett Marden
Take back the power this fall and make it your healthiest season this year…….
Wednesday, October 9, 2013
Oh those "PESKY" CARBS!
OH those PESKY CARBS!
Carbs are good! No, carbs are bad! No…wait, uhhggg! With all the fuss about carbohydrates, it’s difficult to know what to do!
So, what is it we really need to know?
Ultimately that depends on your goals BUT I have found most of the population just wants to know how to improve their health, their body composition and their performance. They aren’t shooting for super extremes.
Knowing this, now it’s time to discuss SMART CARBS and the CARB CONTINUUM.
Smart Carbs Precision Nutrition
"Smart carbs" are carbs that are health-promoting, slow-digesting, and nutrient-rich.
SMART CARB TYPE #1: HIGH-FIBER CARBS
These include:
Most vegetables
Most fruits
Legumes: beans, lentils, etc.
*All of these carbs digest slowly (because of their high fiber content). They keep you
feeling full and energized for a long time.
*They’re rich in vitamins, minerals, and phytonutrients, and generally, pretty darn good for you.
*These carbs are high-octane fuel for the elegant and fine machine that is your body.
SMART CARB TYPE #2: STARCHY CARBS
These include:
Sweet/starchy fruits: bananas, plantains, fresh figs or dates
Starchy tubers: potatoes, sweet potatoes, taro, yuca
Whole grain rice: brown, wild, red rice
Oats
Other whole grains, e.g. quinoa, amaranth, buckwheat groats, corn, etc.
Whole grain flour products: e.g. whole grain breads and pastas, etc.
*Like carb type #1, these foods are also generally higher in fiber and beneficial nutrients, and digest relatively slowly.
*While most of these foods are “healthier”, they're much more carb-dense than Carb Type #1.
Keep it simple.
*More fiber and nutrients + whole foods = more value. Smart.
*Less fiber and fewer nutrients + processing = less value. Not so smart.
Always look to add more value to your diet. Think about how to make each carb choice just a little bit better.
Carb Continuum
Can you guess who tolerates carbs better?
For health, body composition and performance goals:
Endomorph’s: (poor tolerance)
Top/Middle of the pyramid is reserved for after activity ONLY. Load up on veggies at all times of the day!
Mesomorph’s: (moderate tolerance)
Top/Middle of the pyramid is reserved for after activity but can be incorporated into a few additional meals throughout the day as long as health, body composition and performance goals are on track. Load up on veggies at all times of the day!
Ectomorph’s: (excellent tolerance)
Top of the pyramid is reserved for after activity. Middle of the pyramid should be encouraged in more meals throughout the day. Load up on veggies at all times of the day!
Are you struggling with meal ideas?
Examples:
Instead of this…Eggs & Toast
Try this...Fruit/Veg & Eggs
Instead of this...Chicken on rice
Try this...Chicken on a salad
Try this...Fruit/Veg & Eggs Instead of this...Chicken on rice
Try this...Chicken on a salad
Remember: One day at a time, one small change at a time. And whatever you choose today, eat it slowly and mindfully, to 80% full.
Please feel free to contact me at any time with questions!
Hayley Jones, BS, CSCS, PN1
Health & Fitness Academy
(208) 557-2823
hjones@mvhospital.net
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