Sticking to Your Exercise Program

Did you know sport psychologists have actually conducted research on why people begin exercising and why they do or do not stick to it? After 6 months, 50% of people who begin exercising, have quit!

We know that people begin exercising because they want to:

  • control their weight
  • reduce their risk of cardiovascular disease
  • reduce levels of anxiety and depression
  • enhance self esteem
  • socializing
  • because they enjoy it

The problem is people love to make excuses like:

  • lacking in motivation
  • perceived lack of time (number one documented excuse by the way)
  • no social support
  • lack of finance
  • feeling tired and lacking energy

Here’s why people struggle to adhere to their exercise program:

  • Sometimes trainers ignore a clients psychological readiness and focus on prescriptions solely based on fitness data without taking into account their mental state
  • trainers create an overly restrictive program
  • boring exercise prescriptions based on principles of intensity, duration, and frequency can be too much for beginners
  • traditional exercise prescription does not promote self-responsibility or empower long-term behavior

So what can we do as trainers or fitness goers to make sure we become part of the 50% who sticks to it?

  • Understand that life happens, plan for vacations, sudden deaths, last minute interferences–but do not let them derail you and defeat you
  • develop healthy coping strategies for dealing with stressful situation–i.e. do not eat your feelings
  • replace the work “should” with “want”  Should puts pressure and expectations on you.  How much better does I want to lose 10 pounds sound compared to I should lose 10 pounds?
  • Positive self-talk and avoiding negative self-talk is key!
  • identify situations that put you at risk for unhealthy behavior (possible bars, fast food restaurants, tail gates) and find a healthier solution (organic restaurants, farmers markets, going kayaking)
  • Do NOT view temporary lapses as catastrophic (for example “i already had a piece of cake and ruined my diet.  Might as well eat the whole cake and start over on Monday.”

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Advertisements

On a Mission to Empower Women into Fitness

Yesterday, I received a DM from a man on instagram who was offended that my bio stated on a mission to  because he thinks my mission should be to empower both men and women.  This inspired today’s post.

I was a little take back after I read the DM mostly because usually I get X rated unsolicited DM’s from thirsty, desperate men.  This is definitely the first time I ever “offended” a male follower.

My mission is and always will be to empower women into fitness.  Why?  I am a woman, I enjoy working with women, and I am so over being sexualized (when my IG Feed is PG) by men.  Why would I want to empower the gender that for the most part leaves my in disgust on IG by what gets sent to me, said to me, etc.  In the past I have had several issues with men wanting to get coached by me and in the end, decide to do whatever they want because why take coaching from a woman (this is not a generalization because it does not happen all of the time) and that just pisses me off.

I believe women should be sticking together instead of tearing each other down.  I see far too many women criticizing other women online, but why?  What do you accomplish from that?  I also believe women are under far greater pressure to fit a certain look in order to be considered attractive.  By empowering other women into fitness, my goal is to also feel empowered by the body they were given, and to focus on becoming the best version of themselves without wanting to look like someone else.

I am always looking for women who are on the same mission to join my team of LetlerFit ambassadors.  If you vibe with female empowerment and fitness I would LOVE to have you join the team!

Email me! LetlerFit@gmail.com subject line: Empowered Ambassador

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

10 Pieces of Advice for Getting Over Your Biggest Fitness Hurdles

  1. Have a huge fitness goal?  i.e. losing 80 pounds?  When you first set a fitness goal like that it’s pretty overwhelming, but try breaking it down in increments of 5-10 pounds!  That not only sounds more doable, but mentally it’s more doable as well.
  2. Are you a scale addict?  Have someone in your house hide it from you and only give you access to it 1-2 times a month.  It’ll give you a chance to focus on changes in the way your clothing fits due to measurements changes and not changes on a scale.
  3. Baby Steps!  If you are someone starting off from the very beginning setting a goal like working out an hour a day 6 times a week, may not be very realistic. Start with 2-3x a week for 30 minutes and work you way up?
  4. Sugar addict? Quitting cold turkey doesn’t work for everyone. Focus on cutting back little by little each week.
  5. hire a trainer! Accountability goes a LONG way!  Plus, you are hopefully working out with someone who knows what they are doing so you should see accelerated results.  If you need help, I coach people ALL OVER THE WORLD! Just click here!
  6. Practice self-love.  Instead of criticizing yourself and telling yourself what you are trying to change at the gym, focus on what you LOVE about yourself and let the rest take care of itself with your workouts.
  7. Get a good night’s rest.  Lack of sleep actually inhibits weight loss and increases chances of weight gain and bloating.
  8. Restriction is the enemy, balance is your friend.  Get out of the yo-yo fitness mentality and into a more balanced lifestyles.
  9. Get yourself some cute workout clothes.  Sometimes something as simple as a pair of leggings and a killer tank can motivate you to get your booty in the gym…at least it does for me.  Shop LetlerFit Apparel
  10. Stop thinking of fitness as a chore, no one likes chores, but begin thinking of it as a hobby! Everyone loves their hobbies.

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

8 Great Gifts for a Healthier Holiday

Are you like me and like to get your holiday shopping out of the way?  Have a fitness enthusiast in your life?  No idea what to give them?  I for one LOVE getting new toys to use during my workouts so maybe your friend does too!  Here are 8 different gift ideas for the health and fitness junkie in your life:

  1. Exercise Bars:  These are great because you can take them anywhere with you to workout or use them in your home to workout.  They are a decent price and come in different weight options to go best with your friends fitness level.  You can shop my favorite ones below:
  2. Battle Rope:  Have a personal trainer in your life?  Battle ropes are great because they can use them for themselves or even their clients.  Easy to store because you can use it indoor or outdoor as long as you have the hook to secure it with.  Click below to shop!
  3. Medicine Balls are another great gift for the fitness junkie in your life because like the bars they can be taken anywhere and are incredibly versatile and easy to store!  They also come in a variety of weights to fit their fitness levels.  Shop Below:
  4. Plyometric Box Jump Set:  What fitness junkie doesn’t love a good plyo session and this box set is a great piece of equipment that comes with 3 different box heights.  They can use them for step ups, jumps, switches, etc.  This is the pricier gift of the list, so definitely for that extra special fitness junkie.
  5. Kettle bells:  Like the medicine balls and exercise bars kettle bells are versatile, easy to store, and come in varied weights.
  6. Does your fitness friend love weightlifting and learning?  The Squat Bible is a great read and gift!
  7. Does your fit friend LOVE their green tea AND giraffes like me?  How adorable is this giraffe mug set?
  8. You weren’t feeling that mug?  here’s another giraffe mug that is absolutely adorable and great for the green tea or coffee lover.  sweet and simple!

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.