The Change Challenge

Changing it up….

There are a lot of reasons to make changes in our lives. Some of us make changes every day, we are comfortable with change.  We accept the fact that some changes stick better than others. We accept the fact that if one strategy doesn’t work, there are other options to try. Other personalities struggle with change. These types of people have a much longer planning stage than most. They might not make as many changes in their lifetime, but when they do, they are lifelong.

How can you make sure that you are ready for change? I want you to ask yourself four questions.

Why?

How?

How will I?

I can…I will!!

The Why, is very important. Many people in our history have tried to make changes for others and failed because there was nothing attached to the change that benefits the person doing the work. This is a fast way to get nowhere. Do you want to become more well read, make more money, lose weight, or live a happier life? Be really honest about your why, your why makes the most difference.

The How, is going to take some research. I want you to make a list of the steps it will take from start to finish.  The bigger the life change, the bigger the list usually. Only when you write down, in your own words, what it is going to take to make this change can you build yourself a successful plan.

Now this is your personal plan. Go back through your How list and either accept the steps it is going to take, or make adjustments for those steps you know are going to be more difficult for you. Adjustments can be made in many different ways. Breaking big steps down into smaller more manageable steps can help you with the more difficult aspects of change. Accepting the fact that there are things you are not willing to do and looking for alternatives to those “impossible” requirements. Lastly, find help for those phases of change that are going to be the most difficult. Bring family and friends on board who can help shore you up during the most intimidating moments, build your network.

Finally, I can….I will!! Research has shown that when athletes use more mental imagery skills before their training, their game strategies, mental toughness, self-confidence, and motivational attitudes all seemed to develop in accordance with their new learnt skills. (Monroe-Chandler et al 2007) This means it is time to picture your results, find a quest place every day to meditate. Visualize the reaching of your goals and the outcome will become more real.

Time for this month’s challenge

This month I want to challenge you to the 1.5 mile cooper test.

 You will need to Run/Jog/Walk for 1.5 miles then use the following scale to find out how your cardiovascular fitness is looking. If you find yourself in the bottom 20%, you can used the steps I blogged earlier to help you improve on that score.

If you find yourself needing further help, don't forget that the trainers at MV Health and Fitness Academy are always here to help. You can contact me at ghouston@mvhospital.net or call 208.557.2823. 

Remember, do not be scared of big changes, you will never regret it.

Cooking Matters

Cooking Matters

            I recently turned my focus toward making cooking a priority in my life. I have never been a great cook nor thought I had the patience for it. I can be very detailed, organized, planned and regimented in just about every aspect of my life, except for cooking. When I am hungry, I want it now, I don’t want to take the time to make a gourmet meal. If you couldn’t tell by that statement, I struggle with an “all or nothing mindset” as some of you may be able to relate. I have to remind myself regularly that cooking at home and controlling my health doesn’t have to end up like a chef’s gourmet meal. Cooking at home is cooking at home, no matter how fancy it ends up and it is important in a healthy lifestyle so now I am on my own journey of finding my rhythm with cooking.

            I had the opportunity to attend a lecture last week titled “Cooking Matters”. It was a motivation to dig deeper into this journey I already set myself on. Cooking matters because we can control what goes in our bodies, we can create memories with our family by cooking together, we can be rewarded with a great tasting meal when we are done with our efforts, and we can share our love of food with others such as our family and friends.

            Although I haven’t ventured very far into the cooking world yet, I did attempt a new recipe the other day that I thought sounded healthy and tasty. They turned out “interesting” but they grew on me quickly and believe it may be a regular healthier option for cookies that I enjoy so much. Today, I thought I’d share that recipe with you.

From www.getfitnowpt.com

           

Dark Chocolate Chip Protein Cookie Recipe

            Ingredients

Flax seeds, Chia seeds, Banana, Dark    

Chocolate Chips, PB2, Protein Powder

            Directions

            Preheat oven to 350

            In a large mixing bowl add 2 scoops of vanilla protein powder (you can use vegan protein powder to make these cookies vegan) and 1 scoop of PB2.

            If you don’t have PB2 available, you can use all natural peanut butter.

            Mash the banana, PB2 and protein powder until creamy.

            Mix in: ¼ cup of ground flax seeds and 2 tsp of chia seeds.

            Mix in: 2 tbps of dark chocolate chips

            Grease a baking sheet with cooking spray.

            Drop 1 ½ tbsp sized drops onto the baking pan. The cookies will not rise, so spread them out into a circular shape.

            Bake 7-9 minutes or until cookies are firm.

            Edges should be golden brown.

           

Nutrition (per cookie):

Calories:          90

Fat:                  3.5g

Potassium:       123g

Carbs:              10g

Fiber:               3g

Sugar:              5.5g

Protein:            8g

What is your favorite recipe right now? Or a new one you want to try? I would love to hear from everyone about their recipes and love for cooking! Please tell me on Facebook or feel free to email me!

Stay tuned for more adventures in my world of cooking!

Until next time!

Hayley Earley, BS, CSCS, Pn1

hearley@mvhospital.net

Keep Yourself Motivated in 5 Simple Steps

When you wake up in the morning, is your first thought “I cannot wait to get to the gym today to do my strength training!” Although this might be the case on some days, it is not likely that you feel this way every single day. Do you know the secret to continuously staying motivated? No? Neither do I, but I do have some key tips to help you stay motivated. Here are my top 5 tips for staying motivated to continue strength training!

#1: Set Goals

In order to stay motivated you need to have a reason to be motivated; therefore, you need goals. Set a short term goal that is measureable and can be achieved within a reasonable amount of time. Once you have reached your first goal, set another goal. Keep goal setting until you achieve your long term goal. Always having a goal makes it so you always have something to work towards. Some examples of short term goals could be: strength training three times a week, increasing your bench press weight by 10 pounds, or getting at least 7 hours of sleep at least 5 days a week. Any goal that can be attained within a reasonable amount of time and can be measured can help you to stay motivated!

#2: Record and Track Your Progress

We all have to start somewhere, but how can you know how far you have come if you don’t have any record of where you started? Pick some statistics of yourself to keep track of, and reevaluate consistently so you can have proof of your progress. Pictures, measurements, body composition, and/or strength testing are great options for statistics to measure to help show you how far you have come. 

#3: Listen to Music

Music can easily change your mood. Finding a plethora of songs that motivate you and putting them into one playlist can really boost your desire to strength train when those songs start playing. On days you are not feeling like doing your strength training workout, turn on your playlist and drive to the gym. You will likely find that by the time you arrive, your music will have motivated you to get into the gym and get your workout done.

#4: Make Your Workouts Non-Negotiable

You might be busy but just like everyone else; you have to make the time to strength train. Pencil your workouts into your schedule and make them as non-negotiable as going to work, dropping your kids off to school, or going to a meeting, making dinner, or etc. Having a no excuse attitude about completing your strength training workouts, because they are non-negotiable, will help you to be motivated to get your workouts done rather than procrastinate them.

#5: Show Up No Matter What

Whether you want to strength train or not on any given training day, show up to the gym anyway. Once you are there, you will find it easier to get and stay motivated. From home, it will be harder to muster up the motivation. If you wait until you are motivated to go to the gym to strength train, it might not ever happen, and you might not ever become consistent. We know that consistency is key, so show up no matter what. Even if you don’t get your whole strength training workout in, some is better than none.

There are many other ways for you to get and stay motivated, but if you try out these 5 tips for a few weeks, you will likely find that you have increased motivation!

Go for consistency and have a purpose for your training. Remember to show up and do your best. Bring your music for some extra motivation. Remember, if your workouts are non-negotiable, they will get done! Good luck!