Overcoming Weight Loss Challenges

Brighton, fitness trainer, Livingston, Personal trainer, Weight Loss 8 Comments »

For the blog post this week, I thought it would be nice to hear from one of our members, Lisa Bender. It’s helpful to see how others handle their weight loss journey. I would love to see all your comments on what has been working and not working. Here’s what Lisa had to say:

“I realized not that long ago that weight loss is one of those battles that will never go away. How annoying was that realization? To think I will reach my goal and still have to be mindful of what I put in my mouth. Like skinny people magically stay skinny forever! However annoying the realization, it’s one I’m grateful for. I only wished I had figured it out sooner because that gift knocked some sense into me and gave me the frame of mind I needed.

I think overcoming what goes on in my head is more than half the battle. Working out has never been the hard part for me. I love it! The tougher the better … not to say I don’t want to tackle Lori after our third set of football runs! Of course I’d just pick her back up and tell her to do it again! :-) Here are a few things I do to trick my brain into doing what’s best for me:

  • I plan my workouts for the week and enter it into my appointment calendar. In my mind, it is an appointment. If I have to rearrange my workouts, I must reschedule! If I give myself an out that just leads to more skipping. It’s a slippery slope! We all can justify not putting in the time because we are truly busy but ask yourself  “when will I not be too busy? Will that ever change? Will I be less busy next week, next month, next year … ?”
  • Elevated stress levels can break my focus. I’ve been experiencing that the past couple of weeks. If I don’t manage my stress, it leads to restless nights and old habits resurface. A vicious cycle. Recognize the signals, readjust and move on quickly!
  • When I had a good week and I worked hard, I used to say, “I worked hard, I deserve a treat!” Instead of rewarding myself with food now I’ll buy a new shirt or do something fun that doesn’t involve food. I still give myself a free night so that I can have a little something so I’m not deprived; food is just not the center of my universe!
  • My goal is to drink 3 liters of water a day (1 liter is 33.81 oz.). Typically I average about 2.5 liters. I do get sick of it though. When that happens, it helps me to visualize the water washing through my body, flushing the fat and toxins away. Yea, a little hokey but it gets me through. If that doesn’t work, add a Crystal Light and suck it up! :-)
  • I weigh myself every week to be accountable but focus more on how I feel now. I’ve lost 5% body fat and that was the best news Lori could have given me. It just means with less body fat and more muscle my body is working harder for me, burning more calories than it was before. Strength training is just as important as cardio and a good diet.

Those are a few tricks I use to keep myself on track. Give it a month of not missing your strength training and cardio exercises (whatever they may be) and just wait and see how great you’ll feel.

Lastly, take advantage of all that Lori has to offer. Take the time to get your measurements and track your progress. Fill out the goal sheets she hands out, you’ll learn something about yourself in the process. Lori also has nutritional tracking sheets to journal what you eat. I turn them in every week and she gives me helpful feedback. Don’t forget about her free cardio classes and the free boot camp coming up April 10th. And when you think you just can’t afford to pay for training, don’t forget she gives you free training anytime you bring someone new that joins. What better gift for you and your friend!

Just thank God we all still have the ability to work out … never take it for granted!” – Lisa Bender

18 Benefits to Weight Training

Brighton, Excersise, fitness trainer, Personal trainer 20 Comments »
 

TOP 18 BENEFITS TO WEIGHT TRAINING    

  1. Weight training tones your muscles which looks great and raises your
    basal metabolism… which causes you to burn calories 24 hours-a-day.
  2. Subscribe to MyStrongerSelf.com Blog Here!

  3. Weight training can “reverse” the natural decline in your metabolism which begins around age 30.
  4. Weight training energizes you.
  5. Weight training has a positive effect on almost all of you 650+ muscles.
  6. Weight training strengthens your bones reducing your risk of developing osteoporosis.
  7. Weight training improves your muscular endurance.
  8. Weight training will NOT develop big muscles on women… just toned muscles.
  9. Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
  10. Weight training makes you less prone to low-back injuries.
  11. Weight training decreases your resting blood pressure.
  12. Weight training decreases your gastrointestinal transit time, reducing your risk for developing colon cancer.
  13. Weight training increases your blood level of HDL, cholesterol (the good type)
  14. Weight training decreases your risk of developing adult onset diabetes.
  15. Weight training improves your posture.
  16.  Weight training improves the function of your immune system.
  17. Weight training lowers your resting heart rate, a sign of a more efficient heart.
  18. Weight training improves your balance and coordination.
  19. Weight training elevates your mood.

Be sure to check out these great at home exercises for those days when you can’t make it to the gym on the MyStrongerSelf.com YouTube Channel. Subscribe to our Channel! 

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Making Time for Exercise!

Excersise, Livingston, Personal trainer, Weight Loss 13 Comments »

Making Time for Exercise

My Stronger Self

 
It is tough in our world today to find time to fit in everything that needs to be done. We have jobs, homes, children and many people depending on us.  We don’t stop to consider that when we take time for ourselves both mentally and physically we are better bosses or employees.  We have more energy to take care of our homes and we are much better parents with more energy, patience, and just plain in a better mood.  Studies have shown that exercise helps with depression, anxiety, energy and all over physical and mental health.

Here are some ideas for how you can carve out that time for exercise.

1. Wake up 30 minutes early before anyone else gets up and go through a stretch or yoga routine.
2. Bring your exercise clothes in the car with you at all times. Be ready when the opportunity rises. (If you have to go home after work to get clothes for workout you probably won’t go back to the gym.)
3. Walk at lunch (bring small hand weights to walk with). Instead of going out to lunch save time, money, and calories by packing a lunch and go for a walk. Brighton has many spots for walking. 
4. Make an exercise calendar for the month and follow that schedule.
5. Stop at the gym on the way home. Don’t go home first stop at the gym and get your workout in before you go home. After your workout is done then you can go home and relax.
6. Plan workouts with a friend. It is much easier and more successful if you have a workout partner. You can motivate each other, keep each other accountable and its much more fun.
7. Join an exercise group or boot camp. Working with a personal trainer in a group is very motivating. A personal trainer is going to safely push you to put every thing you can into your workouts. This will help you to see results in a shorter amount of time. In a group you feel a common bond because you are all working toward the same goal of better health and fitness. (And let’s face it some of us want to look good in a bathing suit!)
8. Talk with other family members. Let them know your plan and ask them for their support. This makes them feel a part of something that helps you and that in turn makes them feel good.
9 Get an exercise group together in your workplace or neighborhood. Schedule walks or workouts together. (Bring a personal trainer in or join a boot camp that is held before or after work.)
10. Walk the dog. Instead of watching television after dinner gather the family and the dog and go for a walk. The family gets to spend quality time together and the dog gets exercise. We’re lucky Livingston County provides us with great parks and places to walk and exercise.

Walk the Dog

Find your reason to be fit and healthy. It could be the very same people that are depending on you for everything else. Planning is the key. Prioritize what really is important in your life and you will find the time