Fitness Roadblocks - How We Sabotage Ourselves
and How To Stop
I have definitely noticed that it is becoming more and more of the
norm to find the easiest and fastest way. Fads, gimmick diets and
equipment are being marketed only to leave the naive consumer even
more discouraged, with a slower metabolism, and more excess body
fat. For some reason when it comes to weight loss, it is thought
that you need to spend countless hours in the gym and eat rabbit
food and then it will happen. This is far from what really happens.
You need to eat regular, complete and nutritionally dense meals
with snacks high in good fat and protein. But before this, before
I even dare mention exercise and diet, I think it would be a good
thing to speak about the mind, our thought process, how we address
ourselves, what we believe we can achieve and how, if done wrong,
these things can do us in.
Often with clients, I have heard them use words that are not flattering
when they are speaking about themselves. This needs to stop. Our
psyche, which is our subconscious, hears this and we feel worse
and we get stuck which does not allow us to achieve our desired
Or, I hear my clients say I can't. The second those
words are muttered, you have done yourself in! The words "I
CAN'T" can not be a part of your vocabulary when you are talking
about health and fitness. All negative words must be removed. You
must address yourself with kind words, and watch what follows. You
will be more likely to treat yourself and your body better and enjoy
the good choices you are making, and as a side effect, avoid all
of the fads and gimmicks out there.
Many clients or people I meet seem to think the same things. They
assume its all or nothing and that they will have to starve and
train for hours. This is not the case, and this is not how I have
arrived where I am physically.
First, you have to resolve and make the choice which is the commitment
to fix your various health issues. Eating clean for life, not a
month. Exercise for life, not to fit into a dress. Make these positive
changes because you know and believe it is good for you and you
want to feel good. Once you have made the choice that health and
fitness will be yours, then you're ready to start the next change.
This change is one you will NEED to deal with quite aggressively.
This step could very well be what is wreaking havoc on any program
you attempt. Your negative mind!
must be so aware of what idle words are floating in your head, how
you address yourself, how you speak to others about yourself and
if you are afraid of pushing yourself to the appropriate line. If
decide right this moment that you will only use positive words when
speaking of or to yourself, and you will wipe any negative thought
and replace it with a positive one. If you do this, then you can
make a commitment with an exercise program and I believe you will
Daily affirmations said out loud, while looking at yourself in
a mirror is a very strong exercise. You will slowly feel better,
happier, stronger, and that is just to name a few positive things
that will come from doing this.
Below, I have listed a few affirmations to get you started. You
can adjust or add to the list as you become comfortable with this
exercise. In the beginning you may have to repeat them several times
in a day, only to saturate your brain with positive words and get
you to a good place as fast as possible. During times when you feel
you are having battles within or even with others in your life,
excuse yourself and try anyone of these:
- I am worth every effort that I make to change for the better.
- I am willing to make good choices and make permanent changes.
- I am stronger than this.
- I can do this.
- The power is mine, I will use it to change my life for the
- The words "I can't" is not in my vocabulary.
- Yes, I will.
If you have been invited out to a party, a social gathering or
any place where you are fearful that you may lose all will power
and fall back into old traps, you may want to say a few of these
several times before you head out the door:
- I will only eat what I need to eat.
- I am in charge and committed to my program.
- It is my choice to live this way and I am happiest when I take
control of my life and make positive changes.
If you are at one of these events and you feel weak, then simply
step away, take a deep breath, reflect within and repeat some of
these affirmations until you feel your strength coming back again.
These affirmations will help you to be more loving, kind and patient
with yourself. You must refrain from beating yourself up regarding
your weight and remind yourself you are a work in progress and good
things are happening. Don't ever look at yourself in the mirror
and blurt out negative comments about your body. When the urge to
do this comes on, you can try some of these:
- My body is changing everyday for the better.
- I am more fit and strong.
- My body is a temple, and I will not defile it with junk.
- I love my body, I am beautiful and I should only treat myself
and let others treat me with only kindness and love.
These affirmations can help more than you could imagine. Give them
a shot for three weeks and see what happens. Trust me, you will
feel better about yourself and willing to make even more improvements
lets discuss exercise. The decision to start an exercise program
should have no end date. It should be a lifetime commitment. It
should not consume your life. But you need to carve out time every
day and do something healthy and active. You can start slow. If
you do too much, too fast then you risk injury or even burnout.
Neither of these is good. Your program should be complete. Aerobic,
anaerobic, agility and flexibility. To me, nothing is worse than
seeing a well defined body that can't swim five laps, run a mile,
or even do some of those dynamic movements that leave you out of
breath but feeling alive. Your program must be complete. 3 days
a week to start. But as your fitness level increases, increase the
intensity, frequency and duration. And do not forget to change it
up at least every 6 weeks. Our bodies acclimate and need to be given
As previously stated, you must make a commitment to your exercise
program. However, aside from that commitment there is another factor,
just as important, which is consistency! If you remain consistent
with your program, you leave your body no choice but to lose the
excess fat. The excess fat on your body in a simplified term, is
energy. The more consistent, on track and commitment you remain,
you leave your body no choice but to burn the excess energy. I must
mention, however, the type or intensity of the exercise does play
a role in how quickly you will shed the pounds. A great type of
training is cardio strength. With this type of training you are
using dumbbells, or muscle ropes, or other equipment and executing
dynamic moves that accelerate your heart rate and move many muscle
My final note has to do with eating. To make it simple, eat all
low glycemic foods. If you are unsure of what this means, I have
written another article about complex
carbs that explains these details or you can do your own research.
Stay away from white flour and refined sugar. Focus on dense complex
carbs that are high in fiber. A new grain that has popped up in
the last couple of years is quinoa. Find it. Find recipes. I just
cook it like I am cooking rice, chicken broth and olive oil. This
power grain can really help your system finds its way back
to the good place. Cut out soda, and juices sold at the store. Press
your own juice. Eat more of your veggies raw. Eat 4 times a day
with two snacks. Make sure you are getting at least 25 grams of
fiber, and 64 ounces of water (more if you are more active). I have
not given you a step by step week by week program but I have given
you ideas and suggestions to get on the right path to make healthy
changes. With this you can create and fine tune your own program
and then make it a lifestyle. I also highly recommend that you keep
researching more about diet and exercise so you can keep learning.
We dont realize how strong we are, how brave we are or how
we have complete control over our bodies. We can truly make choices
that will make us happier and maybe be an example for a friend who
will decide they can too.
I have had four children. I gained 70 pounds with my first child,
then lost it all and gained 30 pounds with my second child. Then,
lost it all again and gained another 50 pounds with my third child.
Then, I lost the weight again and at 32 years old, I gained 25 pounds
and I swear it was gone in about a month. By body has only improved.
Today at 39 years old, I look better than I did when I was 19. I
look better than 20 year olds that have never had babies. I know
what it feels like. I know the effort and the positivity it takes.
I know the drive and motivation you need, the energy and fire to
push you and I am telling you, if I can do this, anyone can do this.
We have different bodies due to our different environments and stressors
but we are all the same. Same heart, same blood and same metabolism
Sometimes, all we need to do is get back to the basics and treat
ourselves right. Resolve to make the changes and stick with them.
I am always just an email away, and I will help anyone who has made
the effort to reach out and try to make sense out of all the garbage
out there. Its a new year! How about you make some new and
permanent changes to live a healthier life!