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Transformation Fitness & Wellness

Do not wait 11 years….

I have officially gotten back into workouts post having our daughter. Did a strength workout on last Friday and Wednesday with the Noon rock-stars and plan to get another in today! Then got a run in last Saturday before it heated up too much.

But man, I feel so out of it.

I forgot my shoes for the first workout, no clue what I did with my heart rate monitor…

Part of it is from the lack of sleep but taking 6 weeks off let alone having a baby, takes a toll on you.

I remember when we first started our business I sat down in a consultation with a lady and I was talking to her about her goals. She told me she needed to lose the baby weight. I said, “awe, how old is your baby?”

She replied, “11 years old.”

We both sat there a second. 😉 Thankfully she laughed which broke the silence.

I’ll never forget that moment. I could see it in her eyes. After having her kids, she was never able to get back.

I completely understand this now.

It is so easy to tell someone when you are your 20s, make time for you.

It truly is easier said than done, but it must be done. We get it, but we can’t let 11 years go by.

Tony and I were just taking about how to carve time for reading. Pre-kids we got up early, would make some coffee, no one said a word for the first hour and we each read a book that was going to help us be better in some fashion.

Currently we have some really great books sitting…maybe 10 or so pages into them.

But we have to find the new normal. Just because we had kids doesn’t mean we have to stop doing everything we did before it just has a new spin.

I also think it take more intentional planning and it has to be timely and effective. This morning I got Lyvia back to sleep around 6:30am and Leo doesn’t get up till 7:30am so I could have gone back to sleep, instead I went and enjoyed that hour–reading!

It was glorious and started by day on such a good note!

That’s why I had no problem jumping back in our Team Training workouts. 45-minute workout and I chose Noon for now because it works in my schedule M/W/F when we have childcare at home. I do miss my early morning workouts and two showers a day is not my ideal, but it is how its going to fit in.

This is what it takes when you are juggling several different priorities, kids or no kids, we are all juggling a ton of things.

We can let 11 years go by and neglect us, but a lot can happen in those years.

Its to our advantage to take care of us, so that we present the best version of us to the world.

I know when I work out, I feel better about me, my clothes fit better, I have more energy and am a better mom/wife/business owner.

It is convincing ourselves every day we are worth the time.

Let me know if you want to talk more about how to juggle your schedule and still make time for you.

We would be glad to help!

Take care,

Arin

Do you have Power over your Habits?

So many times I sit down and speak with clients specifically about their habits.  They could be good they could be not so good and ultimately holding them back from reaching their goals.

 

So how do you change habits?

 

If only I had a quick and easy solution, but it is not that easy.

 

The problem is there is not one formula to change habits.  There are a million.

 

Everyone has different behaviors and patterns to their lives.  Giving up tobacco vs. giving up sugary foods can be a totally different.  Each habit comes with different reasons for performing each behavior.

 

This biggest item I have found in my research on habits is reworking the framework for understanding how habits work and a guide to experimenting with how they might change.

 

So what is the framework you ask?

I am going to reference a great book you should read called, The Power of Habit, Why We Do What We Do in Life and Business, by Charles Duhigg

 

The Framework:

-Identify the routine

-Experiment with rewards

-Isolate the cue

-Have a plan

 

Step One: Identify the Routine

 

One must identify the habit and the components that make up the cycle of the behavior.  Then once you have identified the specific behavior you can establish a new routine.

 

So let’s say you go to some of our favorite lunch stops and they ask if you want to add a cookie for 99 cents.  Do you take them up on the delicious offer or do you pass.

 

Say you took them up on the offer:

Why did you take them up on the offer? Was it too good of a deal to pass up?  Do you like the taste?  Do you save it for a treat later in the afternoon?

 

Step Two: Experiment with Rewards

 

In Step Two we need to identify a reward to satisfy our cravings.  This happens in our subconscious and so we are unaware of the cravings that drive our behaviors.  So try going to a different restaurant that does not offer the sweet treat or (easier said than done) say no.  Or instead try replacing the sweet treat with a piece of fruit.

 

The point here is this just purely a habit of saying yes?  Were you just hungry for a sweet?  Did you just need that burst of energy that a sugary cookie will provide? (Cause an apple will do the same, LOL!)

 

Test several different ways around the sweet treat to see what you can do instead of purchasing it.

 

Think about the pleasure or satisfaction you received when you did not consume the sweet.

 

Was it:

 

Happiness

Drank an Iced Tea or coffee instead (not loaded in sugar)

Satisfaction

 

What is important here is to notice the feelings you had when you did not consume the sweet and what you were thinking or feeling.  Really be present in this moment and reflect on why you were successful.

 

If you realize once you get back into your routine you don’t even think about the sweet, you have found that emotion did not drive your behavior.

 

If you got back to you routine and 15 minutes later you are still thinking about the cookie then we have a different behavior to address at a later time.

 

So by experimenting with different rewards you can isolate what you are really craving.  This is essential in redesigning the habit.

 

Step Three: Isolate the Cue

 

It is sometimes hard to identify the cue because we are overloaded with so much information.  When you get up in the morning do you eat breakfast because you are hungry or because it is 7am?  Or is it because you took a shower and got dressed, and now the habit for breakfast kicks in?

 

How many times have you gotten in the car and automatically turned the direction to go to work and it is Saturday?

 

Psychologists identify categories of behaviors ahead of time to scrutinize in order to see patterns.  There are five categories:

 

Location

Time

Emotional State

Other People

Immediately preceding action

 

Step Four: Have a Plan

 

Once you’ve figured out your habit loop you’ve identified the reward driving your behavior, the cue triggering it, and the routine itself, you can begin to shift the behavior.

 

A habit is a choice that we deliberately make at some point, and then stop thinking about, but continue doing, often every day.

 

When I see CUE, I will do ROUTINE in order to get a REWARD.

 

When you have a plan you can make the choice.

 

Pretty soon you will start to rethink your habits and make the choice that is best for you.  This does not mean you can never order the cookie, but in essence you will make a choice because you have a plan.

 

I hope this has got you thinking about your habits good or bad and I want you to try this experiment.  This information has all been pulled from a very powerful book that I highly recommend called:

 

The Power of Habit, Why We Do What We Do in Life and Business, by Charles Duhigg

 

It is a very interesting book with great stories.  I highly recommend!

 

So if you are looking for help with changing your habits reach out to me today and request a Free Consultation!

 

Take care!  Arin