Thursday, 20 February 2014
Wednesday, 12 February 2014
So my sister asked me how I stay motivated.....
My sister asked me this question yesterday, and I was blank for a moment. Not because I lack motivation strategies, but because I didn't know where to begin. Yes, everyone goes through ruts in their bid to remain healthy, the world is filled with temptations abound and the body dislikes discomfort, which is what exercise is, discomfort. So how do you get your mind to tell your body to keep going? Here are some of the things that help keep me motivated.
1. Accountability
Given the tendency of my personality to do everything in excess, I chose to write this blog. I chose to have a facebook page. I chose to be part of several online and offline communities whose main thematic area is living healthy. I was a loud mouth when I joined the gym I attend. I told the trainer on day one I wanted to do unassisted pull ups and my aim was to build muscle. He holds me to account too. He almost made me cry today benching my personal best, but I am accountable to him, and I have to prove to him that what I say, I mean. tsk, I should learn to shut my big mouth.
So, you don't have to write a blog, or have a page if you don't want to. How about letting your partner know you want to lose weight, or improve your fitness, or basic strength or flexibility. Take him/her on board. Your best friend, your sister, join a group. Do it together. You are more likely to succeed this way. Accountability works.
2. Have a goal, and remember goals can change
In the beginning, I just wanted to lose weight. I was heavy, unhealthy heavy. I did not feel comfortable in my own skin. So I set a goal on how much I wanted to weigh. I told myself I would achieve this by a certain time. I also set out a game plan how I was going to do it. Not having a goal is like putting on a blind fold and aiming a gun at a target. Chances are, you will not hit the target.
Make the goal more challenging. Compete, participate in an event that would require your fitness level to change dramatically. My goal at the moment is to compete. To do so, I have to work very hard. I have friends who have ran half marathons, that was their goal, they achieved it, and I'm so proud of them, I have never done anything like that. Can't do a push up? Try saying by the end of the month I will do one full unassisted push up, then work up to 3, then 5....that's the way it goes, realistic, achievable goals. They work too. Just ask my marathoner friends...one step at a time.
3. Do something you love
I just read an article that Zumba is a great interval workout...what??? Intervals? That is the hot buzz word in fitness today! It burns fat! So you like to dance? Go do Zumba! I have two left feet, I will sprint instead, but that is what I love....do what you love, as long as you're moving.
Don't let anyone push you into doing a workout you hate, you will give up long before you're successful. Looking for low impact? Don't do treadmill, do the cross trainer, so what if another person says you're being sissy, you're moving! Hate going to the gym? Do a home workout instead. I lost 20 kilos on my living room floor. It can be done! Love the outdoors? Go play catch with your dog! Play hide and seek with the kids! Everything counts!
4. I always do this but you don't have to
Yes, I oogle at photos of fitness models and say to myself...I can be like that. Visualise who you want to be, and work towards it. I have heard so many women say they want arms like Michelle Obama...well, there's your picture, now what do you have to do to get there? I want well defined everything, and my eyes almost burn with the desire for that when I see such photos. It makes me want to work harder. Pin it next to the mirror if you have to, then work towards it.
5. Link your fitness to your health
Yes, take note of the measurable health gains. Which means checking your blood sugar levels if they were high, monitoring your blood pressure, cholesterol levels, getting out of the 'obesity' range. Think about it in terms of what you're doing to your bones as a lady when you're preserving your bone density, increasing your flexibility...you can tie your shoes? These are the most rewarding goals in my experience. Health is wealth. Invest in it.
Have an active day will you
1. Accountability
Given the tendency of my personality to do everything in excess, I chose to write this blog. I chose to have a facebook page. I chose to be part of several online and offline communities whose main thematic area is living healthy. I was a loud mouth when I joined the gym I attend. I told the trainer on day one I wanted to do unassisted pull ups and my aim was to build muscle. He holds me to account too. He almost made me cry today benching my personal best, but I am accountable to him, and I have to prove to him that what I say, I mean. tsk, I should learn to shut my big mouth.
So, you don't have to write a blog, or have a page if you don't want to. How about letting your partner know you want to lose weight, or improve your fitness, or basic strength or flexibility. Take him/her on board. Your best friend, your sister, join a group. Do it together. You are more likely to succeed this way. Accountability works.
2. Have a goal, and remember goals can change
In the beginning, I just wanted to lose weight. I was heavy, unhealthy heavy. I did not feel comfortable in my own skin. So I set a goal on how much I wanted to weigh. I told myself I would achieve this by a certain time. I also set out a game plan how I was going to do it. Not having a goal is like putting on a blind fold and aiming a gun at a target. Chances are, you will not hit the target.
Make the goal more challenging. Compete, participate in an event that would require your fitness level to change dramatically. My goal at the moment is to compete. To do so, I have to work very hard. I have friends who have ran half marathons, that was their goal, they achieved it, and I'm so proud of them, I have never done anything like that. Can't do a push up? Try saying by the end of the month I will do one full unassisted push up, then work up to 3, then 5....that's the way it goes, realistic, achievable goals. They work too. Just ask my marathoner friends...one step at a time.
3. Do something you love
I just read an article that Zumba is a great interval workout...what??? Intervals? That is the hot buzz word in fitness today! It burns fat! So you like to dance? Go do Zumba! I have two left feet, I will sprint instead, but that is what I love....do what you love, as long as you're moving.
Don't let anyone push you into doing a workout you hate, you will give up long before you're successful. Looking for low impact? Don't do treadmill, do the cross trainer, so what if another person says you're being sissy, you're moving! Hate going to the gym? Do a home workout instead. I lost 20 kilos on my living room floor. It can be done! Love the outdoors? Go play catch with your dog! Play hide and seek with the kids! Everything counts!
4. I always do this but you don't have to
Yes, I oogle at photos of fitness models and say to myself...I can be like that. Visualise who you want to be, and work towards it. I have heard so many women say they want arms like Michelle Obama...well, there's your picture, now what do you have to do to get there? I want well defined everything, and my eyes almost burn with the desire for that when I see such photos. It makes me want to work harder. Pin it next to the mirror if you have to, then work towards it.
5. Link your fitness to your health
Yes, take note of the measurable health gains. Which means checking your blood sugar levels if they were high, monitoring your blood pressure, cholesterol levels, getting out of the 'obesity' range. Think about it in terms of what you're doing to your bones as a lady when you're preserving your bone density, increasing your flexibility...you can tie your shoes? These are the most rewarding goals in my experience. Health is wealth. Invest in it.
Have an active day will you
Tuesday, 11 February 2014
Come play with me...
I will be holding a session at Operation Lose That Pot Belly Health and Fitness day in Nairobi on the 15th of March. And if you don't really want to play with me, there are lots of other activities you can do plus exhibitors in the health and fitness sector and presentations by nutritionists.
See you there!
Sunday, 9 February 2014
Tuesday, 4 February 2014
Wear your body with pride
Sometime last week I was doing some stretches with some ladies at the gym. Stretching for me is a good time for time wasting banter...why? I can talk while I stretch....no time wasting really.
I was leading the ladies through a series of stretches on the floor when I noticed that one of them was constantly pulling her tee shirt down while looking at me.... Huh? I looked at her and she shyly asked...my stomach is showing ...isn't it?
So that's what is preventing you from working out properly, you are self conscious about how your body looks and moves, there are too many mirrors in the gym, you rarely use the one at home, who thought of putting so many mirrors here? You cannot avoid looking at yourself....
Nonsense!
Yes that is what I told her.
I would have been more sensitive about what I said had I put some brakes between my brain and my mouth but there was a mechanical failure and it just came out.
Why?
That midsection is the reason you are here! There is no need to feel shy about working on it, and it will keep you from attaining your goals! Contrary to what you may think, the gym is not the natural habitat of those buffed up individuals. It is your natural habitat too, there are no alphas here, we are all equal.
And if that does not convince you, think about the money you ,spent on membership and the time you commit to going to the gym, it had better not go to waste!
So please, wear your body with pride, for as you run on the street, or play with your kids,or go for Zumba, you are sculpting it. You are choosing change, you are doing more an most people do. You are showing strength, mental fortitude, endurance, discipline and patience. You are showing that you have the characters to stick with the more difficult path. There is no need to hide that strength, be proud.
Have an active day!
I was leading the ladies through a series of stretches on the floor when I noticed that one of them was constantly pulling her tee shirt down while looking at me.... Huh? I looked at her and she shyly asked...my stomach is showing ...isn't it?
So that's what is preventing you from working out properly, you are self conscious about how your body looks and moves, there are too many mirrors in the gym, you rarely use the one at home, who thought of putting so many mirrors here? You cannot avoid looking at yourself....
Nonsense!
Yes that is what I told her.
I would have been more sensitive about what I said had I put some brakes between my brain and my mouth but there was a mechanical failure and it just came out.
Why?
That midsection is the reason you are here! There is no need to feel shy about working on it, and it will keep you from attaining your goals! Contrary to what you may think, the gym is not the natural habitat of those buffed up individuals. It is your natural habitat too, there are no alphas here, we are all equal.
And if that does not convince you, think about the money you ,spent on membership and the time you commit to going to the gym, it had better not go to waste!
So please, wear your body with pride, for as you run on the street, or play with your kids,or go for Zumba, you are sculpting it. You are choosing change, you are doing more an most people do. You are showing strength, mental fortitude, endurance, discipline and patience. You are showing that you have the characters to stick with the more difficult path. There is no need to hide that strength, be proud.
Have an active day!
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