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10 efficient workout tips for 2016

10 efficient workout tips for 2016

The New Year is just around the corner, and with obesity rates at an all time high in the United States, it’s no wonder many American’s will be making resolutions for a healthier lifestyle.

In 2015 37% of American resolved to be healthier and fitter in the New Year, while 32% resolved to lose weight. That’s a lot of people. Unfortunately, a study by the University of Scranton suggests only about 8% of Americans make it to their goals for the New Year.

If you’re already into a fit lifestyle you know what I’m talking about. At the beginning of January the gym is suddenly packed with new faces and bodies. Then by February they start to trickle out and only one or two of those new faces hang around and become regulars.

Still, even if you have been a gym regular and are already working toward your healthier lifestyle, you may or may not have seen a lot of change in your body throughout the year. Keep in mind, that’s the greatest way to judge your decisions and improvement: how your body is changing. The workout tips below will help you make sure you’re on the straight and narrow road of working toward your goals efficiently.

It doesn’t matter if you’re just looking for a few results to better your workouts, or starting an entirely new regime in 2016, use these ten tricks to get yourself moving in the right direction and help set yourself up for success!

1. You should leave your cellphone in the car or locker

Very few, okay, probably no one can text, talk, or check their phone while in a full sprint on a treadmill, or while lifting weights over their head. Every time you slow down to answer a text or check an email it affects your concentration, heart rate, mind-muscle connection, and the intensity of your workout. When it comes to creating changes in your body and your life, you have to change the intensity in which you’re willing to work.

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If you lose intensity so you can check a text or answer a phone call which can wait until later, you short change yourself on your goals. Want to see healthy changes this year, then get off the phone while you’re on the treadmill and push it up to an intensity where you have to focus to maintain. One good way to tell if you’re working hard enough is to check your sentences. If you can talk in a full sentence, you’re not working hard enough to ask the body to change.

2. You should skip watching TV or reading during exercises

Want to see changes sooner rather than later in your body? Then stay focused on what you’re doing and why. If you can pay enough attention to what’s on the TV or on a magazine to really understand what’s happening, then you’re probably not working hard enough to really pay off. Sure, you’re moving, which is exactly what the American Heart Association recommends to be healthy, but, if you’re looking for a specific change to your body, then you need to be present.

Doing leg extensions mindlessly while you’re reading your magazine or watching your favorite show doesn’t have your body working hard enough to force change. Try to work at an intensity which demands your focus. This is also a great way to begin building mental discipline, which you’ll need as you get closer and closer to your goals. Sure your mind might wander to begin with, or you’ll get bored within five minutes, but have a mantra or affirmation ready to focus on.

3. You should have an action plan for motivation

The day is going to come when things get hard…this is when you know you’re moving in the right direction. On that day you’ll be tired and want to skip the gym, too busy to go, or you’ll forget your food prep and just want to eat pizza, or maybe your friends are headed out for a night on the town and you’re invited. Don’t let all your hard work slip away without a fight. Remember, you’re building a new habit and it needs to take a little bit of precedence in your life, until said habit is firmly in place.

Old habits will pop right up if we let them, and getting back on the goal wagon is always harder than making the decision to stay with it. Know these days are going to happen, and have a plan for them. What are you going to do if you’re tired? Super busy? Forgot your food? Or want to go out?

Remember why you started and then think of small ways to keep yourself moving forward. Maybe a shorter workout, maybe just a stretch session at the gym, order a salad, or plan to go out but eat before so you won’t be tempted by fried food. Whatever your challenge might be, have a plan in place to set yourself up for success.

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4. You should have a workout plan which aligns with your goals

How do you know if your body is changing, if you don’t know where you started and where you are? Better yet, how do you know if your plan is the best plan for you, if you’re not tracking it?If you’re wanting to lean out and get stronger, then a power lifter workout plan probably isn’t the best bet for you. If you’re wanting to build some muscle, and tone some trouble areas, then you’re going to need more than a treadmill or one loop around the weight machine circuit.

New Year’s resolutions are best achieved when linked to specific goals. Think: lose 15lbs this year versus just get in shape. To help you best reach whatever lifestyle resolution you have in mind it’s best to have a workout plan which lines up with your goals. There are a lot of different websites which can provide ideas, but make sure you find one with specific program and an administrator you can contact for help, if you need it.

Another great place to start is with a book such as Lou Schuler’s series called The New Rules of Weight Lifting.

5. You should have a workout which fits into your lifestyle

Life is busy. That’s just the way it is. Setting yourself up for success in the new year means making sure your new resolutions are achievable. If you work three jobs and start your day at 3am and end it at 7pm fitting in five one-hour workouts a week at the end of the day will probably seem a bit overwhelming. However, a couple nights a week you could pick a workout class, maybe a CrossFit program, a workout at home app, or even just chose to workout only two or three nights a week.

You don’t have to go all or nothing. Start with something which is achievable and enjoyable to you. If you’re not a bodybuilder or specific athlete you probably don’t need an exercise for each body part, but rather a more toned down program allowing you to be mentally present and push hard and make the most out of the time you do have.

6. You should get assistance with exercise form from a professional

There are a lot of people in the gym who look like they know what they are doing, but that doesn’t mean they are qualified to help or guide you. Yes, this includes your best friend who goes every day and will “help you”. Even if you’re a regular it never hurts to do a form check once a year with a professional. Spend some time writing down your favorite exercises and some struggles you’ve had and then check with your gym, a lot of times you can do a session with a trainer to help you spot any bad habits or weak areas in your form which could cause problems later.

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If you’re new to the gym, ask about an orientation. Many gyms provide a free orientation with a trainer for one hour and this will give you a chance to ask about machines, weight rooms, and form. Make sure you go over basic body weight exercises if you do an orientation. Including modifications and how to tell if you’re doing the exercise correctly on your own.

7. You should have a plan for distractions

The more you go to the gym the more people you’ll get to recognize and the more you’ll have gym buddies. It’s great that you want to share and make friends, but have a quick action plan so you don’t waste precious time in the middle of your workout (or lose your heart rate and intensity) with small talk. Make a plan to catch up, or have an exit strategy after a quick hello. Otherwise before you know it, the 60 second rest between sets might turn into three or four minutes and you’ll start to cool down.

If you’re using your phone to listen to music, then put it on “Do Not Disturb” or “Airplane”  mode to prevent any temptation. A good way to avoid getting distracted or talking too much is to know where you’re going and what you’re doing. Head in the direction of your warm up or first exercise with determination, this doesn’t mean you can’t smile and greet your gym friends, but don’t let it stop you from where you’re headed. They’ll understand and appreciate your drive.

8. You should use a workout log

How do you know if you’re getting better, if you don’t know where you started? A workout log will also help you to track your goals and progress. This doesn’t have to be anything fancy, just a small notebook will do. Keep track of how long you ran, if you run, or how long you did cardio. Keeping track of your food here is a good idea too because it will let you see how what you eat impacts how well you feel and how well you workout.

Keep track of your reps and which weight you used. Doing so will let you know when it’s a good idea to increase weight, intensity, distance, or another variable in your program. It will also show you if your program is working or not. If you’ve been doing a program for 6 weeks and aren’t getting stronger, or your body is changing, maybe it’s not the right program for you. Keep in mind progress can be slow, but it’s still progress!! You’ll see progress if you’re tracking changes.

9. You should know your starting point and recognize what intensity means to you.

If you show up to the gym on your first day and go all out with a “no pain, no gain” mentality, you probably won’t be able to walk for a week and you’ll definitely not want to go back. Check with your gym and see if you can schedule a fitness test, or use one of the methods listed here. Five pounds may be more than enough weight for you, if the last three or four reps are really hard. If they are, then ignore the person next to you cranking out his own version of the same exercise.

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Also, keep in mind you only want to be sore for about three days, and that third day you should be feeling better. If you’re really sore for much longer, you probably pushed too hard and stressed the body a bit much. If that happens, do some active recovery and light stretching, maybe some easy walking, and then adjust your workouts accordingly. Keep track of your workouts and you’ll know when you’re getting stronger.

10. You should make sure your self-talk is positive and affirming of your goals.

This is a great thing to learn for your entire day, not just your gym time. Keep in mind your body will respond better to an encouraging voice (yours) than someone screaming at it. Think about it, when someone yells at you all day how well do you perform at your job? How good do you feel? How exhausted? You may not even realize it, but the person screaming and chewing on you all day could be you. Want to see and feel better in your workouts? Then talk yourself through them with an “I can” attitude. As you’re lifting use a mantra connected to your goals and your ability to finish your workout.

As you step forward into the New Year do it with confidence in your ability to make lasting changes this year. Remember, new habits are created with a cue and a reward cycle. When you experience the cue (getting to the gym), you do the habit (shutting off your phone) and get a reward (a better workout which leaves you feeling accomplished). As a newbie or a gym veteran keep in mind starting is half the challenge.

Taking the time to change even one small thing, your schedule or routine will reflect in your workouts and your body. Make sure to share your goals and ask for help, if you flounder as you work toward them. If you slip, don’t berate yourself, decide to make a better decision immediately, count the things you’ve done right, and cheer yourself on with the passion of a full blown pep squad!

I have complete faith you’ll be stronger, healthier, and more confident in 2016.

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Last Updated on February 18, 2019

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

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3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worse was to happen what would it be?

4. Hold a Hand

As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worse were to happen, what would that be?
  • Could that really happen?
  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

5. Know Whose Hand You Hold Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worse

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed?

  • Think about what age it may have made them feel?
  • Think about how they feel about champagne?
  • What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now.

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

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