Overcoming Boredom

Halfway through the year, it's a sure bet that at least 45% of people who set out to be more fit this year have already given up. Sure you gave up because you were busy or overworked or there was just one too many things on your plate. Many of you still want to achieve your goals whether it's losing that extra few pounds or just going for the best shape you can.

Determination > Boredom

Determination is a necessary quality whether you are beginning a new project or staying the course of an older one. Determination keeps you going even when you want to quit. Determination pushes you out of bed in the morning and drives with you to the gym. Determination can help you avoid the boredom traps along the way.

 Trap #1 - Expecting results overnight

 Trap #2 - Using a repetitive routine with no variations

 Trap #3 - Not planning ahead for any exercise

Boredom Traps

The problem with boredom is that we are a society that is weaned on instant gratification. We want fast loading computers, fast running cars, the shortest, fastest line at the supermarket store (even the do it yourself line is faster if no one is in front of us) and we want the perception that we're going to get there before anyone else.

It's the 10 second rule. You look around in a department store for assistance and if you don't see anyone who can help you in 10 seconds, you feel like you've been looking for several minutes. This may seem delusional, but in retail, remember, the customer is always right.

We want results and we want them now. You work out for a week, getting up every morning and doing your best - you want to feel like you did something by the following day. You want those results and too often when you don't get them, you get bored with the routine and either give up or try to do something else.

Boredom Punishes

Even when you don't get results overnight, you can push yourself too hard. You can do the same grueling routine over and over and over again. You can become convinced that doing it just one more time will get you the results you want, it worked in the beginning right? Remember, we've talked about muscle memory and our muscles are a lot smarter than we are sometimes. Doing the same routine over and over again without varying doesn't build or burn, it just maintains.

Boredom is Boring

Boredom can exist anywhere in a workout routine. It can be the repetitive motions, the repetitive atmosphere or even just using the same equipment over and over. (I love my treadmill, but occasionally I really need to give it a break). Sometimes you need to plan ahead (what may seem to be a boring task) what you will or won't do in your exercise routine in order to avoid more boredom in the future.

What do you do?

What Makes a Good Personal Trainer?

I have heard and read about personal trainer stories that just make you wonder where did these personal trainers get their training from? For those of us who seek out the help of a personal trainer, it's important that we don't end up with someone who isn't very qualified or just doesn't care about their client's well-being. As with anyone you hire to provide a service, you want the best for your money. How can you know if a personal trainer is qualified and genuinely cares about helping you? Below are some things to look out for.

Beware of the personal trainers that:

Tell women not to lift weights
 I won't go into the details of the importance of lifting weights for both women and men, but if a personal trainer tells women not to lift weights - dump that trainer fast!

Cut your calories to a dangerous level

 Reducing calories helps in shedding pounds but be weary of a personal trainer that suggests reducing calories to dangerous levels. If you're in doubt consult with a nutritionist or your doctor.

Won't track your progress

 I've seen both types of trainers at my gym. The ones that carry a log book or clipboard as they train clients, and those that don’t. If I had to choose one, I'd consider the one that is logging their client’s progress. A good trainer will track everything - exercises, weight lifted, measurements, sets, reps, etc.

Tell you that you must purchase vitamins and supplements

 This will happen most often in the larger gym franchises. Many times the personal trainers are also pressured to up sell these items. A recommendation is fine but they shouldn't make you feel like they are required to be in shape.

Daydream while they're spotting you

A trainer should not be dazing off into the distance as you are performing your reps. They should be focused on you ensuring that you have proper form and that you aren't struggling with the exercise.

Push you too hard

 Most people think that working out hard is a sign of a good trainer. A bad personal trainer will take advantage of that and push you beyond your limits to avoid really doing their job. You shouldn't be in pain after a training session.

Tips before hiring a personal trainer:

■If you're going through your gym ask about a free training session before buying a package)

■Ask for referrals from friends or family

Those are just some of the things to be aware of when considering a personal trainer. Feel free to leave more tips or advice in the comments.

Rueben Bake

YUMMY LOW CALORIE FEED

1 Package Extra-Lean Boneless Turkey Tenderloins
1 (8 ounce) Can Sauerkraut, drained
1/2 Tsp. Caraway Seeds
1/4 Cup Fat Free Mayonnaise
2 Tbsp. Chili Sauce
1/4 Cup Shredded Reduced-fat Swiss Cheese

Directions: Heat oven to 35Gas Mark 4. Grease a square baking dish 9X9X2 with cooking spray. Place tenderloins in dish. Spoon sauerkraut evenly over turkey and sprinkle with caraway. In a bowl, mix mayo and chili sauce; spoon over turkey. Cover dish with foil and bake until turkey is no longer pink in center, about 30-35 minutes. Uncover, sprinkle with cheese, and bake until cheese is melted (about 5 minutes).

Serves: 4
Exchanges: 1 Vegetable, 5 Extra Lean Proteins, 1 Fat

Exercise - How to Get Yourself Motivated

It is a fact of life: you need regular exercise to stay healthy. You understand the importance of regular exercise, but may struggle with motivation. Although what constitutes effective motivation differs from one person to another, common threads emerge. Find the motivation that suits your personality and lifestyle and stick with it.

HAVE FUN

How much you get out of an exercise session has a lot to do with how much you enjoy doing it. Here are some suggestions that might make working out more fun. Working out with a friend or family member adds a social aspect to exercising. Keeping track of one another's progress can be motivating. Buying you some special exercise clothes may also add a fun dimension to exercising. The clothes don't have to be expensive, but should be something you like wearing. If your workout involves running, biking, or walking, go somewhere fun, such as a park or a friend's house. Rotate the places you go to avoid getting bored.

SET GOALS

Many people find setting goals powerfully motivating. It's fun to keep track of your progress, and meeting your goals allows you to celebrate your successes. As you meet a goal, set another that is slightly tougher. Make sure your goals are achievable; setting goals that you cannot meet is discouraging. Unrealistic goals that involve pushing yourself too hard can be dangerous.
There are different types of goals you can choose. Distance goals are helpful if you enjoy running, walking or cycling. Speed goals are also good for these types of activities. Endurance goals are useful if you use a treadmill, elliptical, swim or participate in another type of aerobic workout. Repetition goals are well suited to weight training and calisthenics.

MAKE SIMPLE CHANGES

If you are not used to exercising, starting a regimented exercise program may seem overwhelming. Incorporating physical activity into your daily life may be a good motivator to transition into other forms of exercise. Walk or bike to nearby places instead of driving. Take the stairs instead of riding an elevator. Park at a distance when going to the store rather than looking for the closest parking space. These simple changes in your daily life can lead to increased strength and endurance. You may notice that you're no longer winded when you take the stairs or that you're walking faster than you used to. These changes can help motivate you to take the next step in making exercise a routine aspect of your life.

SCHEDULE EXERCISE

Many people live according to a schedule, which ensures that all of things you need to do are accomplished. Scheduling your exercise can be a good motivator because it means you've set aside time to the exclusion of other activities. This bumps exercise from an "I'll get to it when I can" activity to a important priority. By dedicating a specific time period to exercise, you reinforce the importance of exercise in your life.

REWARD YOURSELF

Rewards are great motivators for people of all ages. The daily reward for exercising can be as simple as allowing yourself 10 minutes to relax, read a book or play a game. Set your reward ahead of time and follow through each time you exercise. You may want to set bigger rewards that are tied to your exercise goals. For example, you may decide to treat yourself to a movie or go an exhibit or attend a sporting event when you reach your distance or endurance goal. Your reward should be personal, something you truly enjoy.

WARNING

Talk with your doctor before beginning a new exercise program to be sure it is safe for you. If you have a pre existing medical condition, ask your doctor for suggestions about what type of exercise is best for you.

Best Time Of The Day To Exercise

The best time of the day to exercise depends entirely on the individual. There is a lot of debate about whether it’s better to workout first thing in the morning, in the middle of the day or in the evening. Let’s look at the benefits for each option.

You’ll hear a lot of people claim that the morning is the best time of the day to exercise. Some say that if you workout first thing in the morning, that you’ll burn more calories throughout the day. Even if this theory is true, the amount of extra calories you might burn would be minimal at best. And since AM workouts are more difficult to be consistent with, it’s likely that you’ll end up burning less calories in the long run due to missed sessions. However, if you can workout first thing in the morning and stick to it, you’ll experience more energy and an increase in mental focus throughout the day.

For many people hitting the gym right after work on their way home works the best. The vast majority of gym member’s workout at this time, this is evident by the crowds of people that flood gyms nationwide between the hours of 4-6 pm. The benefit of working out later in the day is that you’ve had all day to wake up, allowing you to work harder. It’s also likely that you’ve had a few meals throughout the day, which is better for those that can’t work out on an empty stomach. Another great reason to hit the gym after work is the stress relief provided by physical activity.

The truth is that the best time of dayto excercise is the time that you can commit to. The best time to exercise is whenever it fits into your working day. For some people it may be the same time every day, for others that time may be different every day. The important thing is to find a way to fit exercise into your day, no matter how busy you are or how long your workouts take. Remember, any physical activity is better than no activity.

Got A Question? Leave a comment?

No Equipment Workout!

Many times when travelling you may feel that you don’t have the time or resources to locate a gym for a quick workout. Hotel fitness centres may be too crowded or you may not feel like leaving your hotel room.

A quick, basic workout that will keep you going can be done in your room without gym equipment. This workout can be done in as little as 20-30 minutes.

It is important to include stretching in your workout routine. Begin with 5-10 minutes of stretching. The following stretches will help warm up your muscles:

Stretches:

Standing Runners (calf) Stretch – one foot back with knee straight and heel flat on floor; other leg should be in front of you and bent. Slowly lean forward until you feel a stretch in the calf.

Half Kneeling Stretch (hips/quads) – Keep abs tight and maintain erect posture.

Standing Toe Reach (hamstrings) – standing with feet together, slowly reach toward toes until a stretch is felt in back of thighs. (If you have a bad/sore back trying lying on your back, both legs flat, lift one leg in the air and grab behind the knee. Try to straighten your leg)

Chest Doorway Stretch – standing in door jam with hands on door frame shoulder height. Slowly walk into doorway until a pulling is felt in the chest.

Trunk Rotation – lying on back with feet/knees together and bent to 90 degrees. Arms should be out to the side. Slowly rotate legs to one side while turning head to opposite side.

Hold each stretch for at least 20 – 30 seconds.

Circuit Workout:

20 Squats (use a chair if you’re not sure how to do these – sit and stand)

10 push ups – body should not sag; go deep enough so elbows are at 90 degrees (do push ups on knees if you can’t do regular push ups)

10 bridges – lying on back, legs bent to 90 degrees, lift butt up while keeping abs tight and clenching glutes

Superman– lying on stomach raise arms and legs while keeping stomach clenched – hold 30 seconds.

Plank – get up phase of push up position, hold for 15 seconds (keep abs tight – body should not sag – keep straight as, yes, you guessed it, a PLANK).

20 Elbow-to-knee crunches – lie on back with legs flat on floor; hands behind head, slowly raise up as if doing a crunch, rotate upper body as if trying to touch elbow to OPPOSITE knee, repeat both sides.

Corporate Wellness A BETTER YOU FITNESS GYM

Corporate wellness programs can help a company's employees become happier, healthier and more productive. Prevention of disease is a key strategy. Wellness programs can benefit a corporation's bottom line by reducing heath care costs, a crucial consideration. Human resources managers and other executives can defend the costs and benefits of wellness programs to elicit organisational commitment and employee participatipation.
Employers benefits from investing in employee wellness programs. These include: 

1. •Better management of rising healthcare cost 
2. •Reduced absents
3. •Increased productivity
4. •Improved employee morale
5. •Higher employee retention levels 
6. •Improved corporate image

We will help you realize these end benefits by taking a continuing and highly proactive role in hosting on-site or off-site fitness boot camps.   Our solution is not "host and leave" but “teach and achieve.” Our ultimate achievement is to meet or exceed your employees’ health goals which will, in turn better help you meet your business objectives.

Added benefits of A TrueVigor Corporate Fitness Boot Camps are:

1. •Team-building
2. •Leadership training
3. •Group Fun & Accountability