Beat the Second-Week Slump

Last week, you were feeling gung ho and ready to tackle your weight-loss goals head-on. This week? Not so much. You're tired, you're hungry, and you're aching in places you didn't even know existed. But before you lose all motivation, take heart—the second week is supposed to suck. In week two, your body is generally in a state of severe breakdown. After all, you're eating less, going hard, and your body needs some time to adapt to your new lifestyle. Here are a few slump-proof strategies for pushing through Week 2.

Don't Panic if You Plateau

You've busted your butt all week and been downright virtuous about your diet. So when you hop on the scale, you're ready to see the results of your hard work. But here's the rub: During Week 2, it's not unusual to get stuck or even gain a pound or two. "As your body adjusts to exercise, cortisol—a performance-enhancing stress hormone—is released," says Edwards. "Part of cortisol's function is to promote water retention as a defense mechanism for survival. This causes you to feel puffy and gain some weight."

So, let's recap. You're achy, you're starving, and the number on the scale is now moving in the wrong direction. It's no wonder you feel discouraged and are tempted to bail altogether. But hang in there, because your body will eventually get the memo. It's a necessary part of the process. Sometime between Weeks 3 and 6, once you adapt to your exercise program, you stop producing cortisol and flush the excess water, which leads to you feeling and looking fitter, and losing some weight.

Track Progress, Not Just Weight Loss

While there's plenty of science behind your plateau, that doesn't make it any less frustrating. So when the number on the scale isn't budging, how can you tell if you're still on the right track? Start recording your healthy habits—whether that means keeping a workout log or posting Instagram shots of your meals—so you can see all the changes you've made. "Track the behavior, not the outcome," says Joshua Klapow, PhD, Chief Behavioral Scientist for the health incentive company ChipRewards and author of Living SMART: 5 Essential Skills to Change your Health Habits Forever.  According to Klapow, “track the food you eat, the steps you take, and the calories you burn, and make those your markers of success." Seeing these changes can give you just enough motivation to power through this week's plateau, and Klapow says that's all that matters: "Think of motivation like a tank of gas. The tank doesn't need to be full to move, but you can't run on empty."

Focus on the Process

Sure, your biggest motivation might be squeezing into smaller jeans. But this week, it can help to focus on all the touchy-feely stuff instead. "Reframe the way you think about working out so it becomes your escape, your path to wellness, something you do for you," says Kim Chronister, PsyD, a health psychologist and author of The Psychology Behind Fitness Motivation. "Our thoughts can powerfully affect our ability to tackle a new weight-loss routine." If you're too focused on the scale, a second-week plateau may feel like a huge failure; if you focus on the "me time" you get while working out, you'll achieve that no matter what.

If that doesn't help, just acknowledge that this week won't be your favorite, and keep on trucking. "Belief in the process helps at this stage," says Edwards. "You cannot make a total body composition change without suffering through a period where all of your goals seem like they are going backwards." He compares it to scaling a mountain or running an Ironman—miserable while you're in the thick of it, but insanely rewarding once you're done. So hang in there, because it'll be next week soon enough.

Dear Hard Work......

Here's a little motivation for you from trainer, April Crosby.

Dear Hard Work,

I used to hate you.
When you called my name,
I heard it but ran away from you.
When I knew you were coming,
I used to hide from you.
When you influenced others to talk to me,
I quickly made excuses to get away from you.

Afraid, of the pain, because I didn’t want to get hurt.
Afraid to fail, so I didn’t even try.
And afraid of your name,
Because of what you have done to others.

Who do you think you are?
Making me so afraid of who you are?

Reflection in the mirror,
Shadow behind me,
I take one step and you’re still ahead of me.

Sweat on my face,
Tears in my eyes,
I keep on going,
I heard you tell no lies.

You turn the poor to rich,
F to A’s.

Is there anything that you can’t do?

Now look at me.
You made me who I am today.
And because of you,
I have this never losing, never giving up attitude.

Quitting?
That’s not in my vocabulary.
When they quit, I keep going.
When they sleep, I work harder.
When they say that I can’t,
And count me out,
I show them that I can.

When I tell them about my dreams and they laugh,
I make sure I laugh last.

I’m a dream chaser,
That means I chase my dreams and no one else’s.
Only I can defeat me.
It’s me against this work you put on me.
There is no losing.
I will not lose.

I came this far,
And I’m not stopping now.

O Hard work,
My dad was right about you.
You do pay off,
And because of that, I love you.
How can I not?
I’m no longer hiding from you. 
I’m waiting for you.

Matter of fact,
Where are you?

I need you. 
Because in hard work – I trust!

Love,
Me

Competition: The Great Motivator

This month our guest blogger is our very own, new papa, Shawn Massey.  He will be supplying us with his great wisdom over the next few weeks so stay tuned and read what he has to say!!

Stuck in a training rut or just tired of the same boring workout?  Why not break out of it by competing against someone else or yourself?  Training with a friend won't just make the time go faster but it can also drive you both to push that extra 10 percent.  For those of you who are personal training clients, it's not too hard to goat your trainer into a little competition if you are up to a challenge.  You might also try entering into a race, mud run, or join a recreational sports team.  The drive to outdo your competition (or just do well for your own satisfaction) will give you a reason to dig down each workout and give you a new training focus.  If one-on-one competition isn't your game compete against yourself.  Each time you do an exercise try to get more reps or a faster time than last time.  

Let the games begin!

Success at Obtaining Fitness Goals (Part 2)

Here is part 2 in Brad Covington's series on how to be successful in obtaining your fitness goals at the gym.  If you haven't read Part 1 yet, be sure to go back and read it before reading this blog entry.

The next 2 phases of being successful that I am going to discuss are "drive" and "motivation".  Each serves as its own purpose, but both are needed to be successful.

DRIVE

What is drive?  Drive is that "inner will" to be successful; that little voice inside your head that says "yes, I can" when your body is saying "no, I can't".  Remember pain is temporary and if being healthy and in shape were easy, everyone would be doing it!!  It is hard to get into shape, it is hard to push through when things are tough.  Kind of reminds you a little of life, right?  So are you going to be successful or are you going to give up?  This is the very foundation of what drive is...don't make excuses, make results!  If you can find this inner being, nothing will hold you back and only positive outcomes are sure to follow.

MOTIVATION

What motivates you?  Find out what that is and never forget it!  Why did you start your workout program?  To feel better?  To look better?  To be healthy?  To get off your medications?  Reunion?  Whatever your motivation is...NEVER FORGET IT!  If you are doing this for an event such as a reunion, make sure there is something else behind it to keep you driving forward.  As long as you have motivation and a reason, everything else will fall into place.

As you read this series you will start to see how all of these topics are closely related and one leads to the next.  That is the point...to see all the factors involved in becoming successful and making the lifestyle changes you are looking for.  If you ever have any questions, please let us know.  That is why we are here!!

Good luck and stay tuned for part 3.

Success at Obtaining Fitness Goals - Introduction

Continuing on with our guest blogger series this month......

My name is Brad Covington and this is the introduction to my fitness blog series on how to be successful in obtaining your goals at the gym.  A little background information on myself, I have been in the fitness industry for 17 years and been training for 16 years.  I graduated with a B.S. in Kinesiology from the University of Kentucky and also was the Fitness Director at World Gym here in Lexington for three years.

From there I was a co-founder of PROMATx and we started out doing in-home personal training and contracted out personal training for several local facilities in Lexington, Georgetown, and Richmond.  In October, we will have been in business for 11 years, with the last 9 years here at our current location on the corner of Winchester Rd. and New Circle Rd. at PROMATx Health Club.

Why did I get into this field?  Because this is who I am!  I love to help people.  I love to see people grow, become more confident, healthy, happier, and more productive!  You don’t get into this business for the money, you get in to it to change lives in a more positive way.  Pretty simple...I like people and I love watching them succeed!!!

Now you know a little about me, let tell you a little about this next series and what areas I am going to be covering.   In the next several weeks I am going to tell you what it takes to be successful at the gym, not simply just going to the gym.  We will cover the following topics and show how they are all intertwined to create one common goal...SUCCESS!!!

* Discipline, Focus, Drive, Motivation, Consistency, Nutrition, Knowledge, and the FITT Principle.

So sit back, relax, and let's hone in on what exactly it takes to achieve what you never thought possible.   If you ever have any questions, please let us know.  You can reach us at info@promatx.com.

Weight Loss Tips (Part 3)

Continuing with our guest blogger series from Carrie Covington, here is Part 3 of "Weight Loss Tips".  If you missed the previous entries, check out Part 1 and Part 2 before continuing to read this blog.

There is no wagon to fall off or track to get on… 

We have to change our relationship with food to have permanent weight loss.  I am sure there are some foods you feel like you can’t ever have if you want to lose weight and keep it off.  You may even label every food as “good” or “bad”.  I can relate…I was once there.  It was torture to always wish I could eat anything I wanted.  In reality, I can and you can.

Tip#3:  Get rid of the guilt and get rid of labels.  There is no wagon to fall off of or a track to get back on…be where you are!  We are completely in control of what we put in our mouth and, in moderation, everything is OK.  Learning a proper portion can help you feel that you can eat foods you may label as “bad”.   It is more about being in a place that you want the healthier choices because you know it is better for you.  Hear this. You are in control of your choices, they are not in control of you...although sometimes the vicious cycle makes you feel that way. 

Tip #4:  Learn to have emotion.  A poor relationship with food will often result in emotional eating.  When you are motivated, you will replace the bag of chips or gallon of ice cream at bedtime with carrots and fat free dip but what is more important is finding what void your eating is filling and fill the void.  Emotional eating is a hard habit to break and an easy one to fall back into.  From birth we are comforted with food from the bottle to the suckers at the doctor’s office.  So give yourself slack if you struggle in this area, it is how we are programmed.  However, if you want to have permanent weight loss you need to fill the emotional void without feeding the emotion.  If you are tired, sleep don’t eat.  If you are sad, what can you do to cheer up?  If you are stressed, learn stress management tools.  If you are bored, then finish one of the hundreds of projects that you have started.  Emotional eating will sabotage your weight loss.  Again remember Tip #1:  weight loss is NOT mindless.  Learning to have emotion is healthy...stop trying to numb it!

Weight Loss Tips (Part 2)

Hopefully you have had a chance to read "Part 1" of this series this month.  If not, take a moment and go back and read "Weight Loss Tips (Part 1)".  So here is part 2 of the series from Carrie Covington.

Tell me if you can relate…

How many times have you had "THE TIME" you're motivated, encouraged, you have a great plan and then you get into your life and just can’t make it work or just don’t know what to do?  Sure, you have a great plan - set small goals, eat this, do that, blah, blah, blah…but when the reality hits that you have to do it AND follow it, you just don’t. 

Tip #2:  You must want it and you must know exactly what you want.  If you are perfectly content, stop complaining and be thankful.  But, if you are in a place that you so desperately do not want to be, you will do whatever it takes to not be there.  Having a powerful reason to lose the weight is crucial.  I have found that wanting to be a size "X" is not always enough to keep you motivated.  However, wanting to feel confident, being included in the family pictures, or being able to have energy to play with your kids is enough.  Some questions to ask yourself would be…

1. What are you missing out on because of your weight?  
2. What would your life look like if you were "X" pounds lighter? 
3. What activities would you be doing that you are not doing now?  
4. What is it that you want that you don’t have?  
5.  If you don’t lose the weight what will happen?  

Once you have your reason, create your statement.  Use verbs such as I will, I can, and I am.  By changing the way you think you will take more positive actions.  Forget the past, it will only hold you back, keep your eyes forward pressing towards your goal. 

Stay tuned for "Part 3" of this series.  In the meantime, if you need assistance getting started, call or stop by PROMATx Health Club and make an appointment with Carrie or our nutrition specialist so that we can help you lose the weight and be more confident.  Don't wait...we are here to help!

 

Motivation and Weight Loss...Is There a Connection?

Many of us are motivated with the coming of a new year.  We make resolutions year after year but it seems as if those resolutions fall to the wayside by the time March comes around.  When it comes to weight loss, does motivation have anything to do with your success?  In February 2010, researchers from the University of Kentucky and University of North Carolina at Chapel Hill looked at the connection between motivation levels of individuals participating in a 16-week weight loss program.  The researchers looked at two types of motivation, autonomous and controlled.  Autonomous motivation is the type of motivation that comes from the individual participating in the program.  Controlled motivation came from the researchers in the form of phone calls, emails, internet support, etc.  Motivation levels were assessed at weeks 4, 8, 12, and 16.

According to this study, more than half of the participants lost 5% of their initial body weight at the end of the 16 weeks.  What was more interesting is the participants who were determined to have a higher level of autonomous motivation at week 4 were the individuals who lost 5% of their weight by the end of the study.  What does that mean?  When your motivation level decreases, especially between 4 and 8 weeks, weight loss success can decrease.  During this time frame, the researchers determined that increasing "controlled" motivation (i.e., social support, phone calls, emails) can benefit the person attempting to lose weight.

So how does this help you?  While we say kudos to you for losing weight on your own, sometimes it is helpful to have extra support.  That support can come in many ways from joining a weight loss program, seeking community support through meetings or internet groups, or enlisting the help and support of family and friends.  Again, according to this research study, this support can be especially important during your 2nd and 3rd month of weight loss.  Why try to do it on your own??  Support from family, friends, co-workers, and others attempting to lose weight is very beneficial.  Your own motivation levels will change so it's helpful to have a little extra support.

PROMATx Health Club has that support you are looking for when attempting to lose weight.  First, make an appointment to talk with our nutrition specialist.  From there, the two of you can decide how much support you will need.  We want you to be successful with your weight loss endeavors.  It shouldn't be a vicious cycle of gaining and losing weight.  Make the lifestyle changes today to make a healthier you tomorrow.  Call us today or stop by...we are here to help!!

What to Look for in a Personal Trainer

iStockPhoto.com

Personal training has been a growing industry for many years.  From celebrities down to your average John/Jane Doe to kids training for sports, personal trainers work with a variety of individuals.  If you are considering working with a personal trainer, where do you start?  How do you know if a trainer is right for you?  This blog will give you some guidelines to follow and questions to ask when looking for a personal trainer.

So either you have been out of the exercise world for a little while and need help getting back in or you are working out but not seeing the results...is it time to hire a trainer?  It just may be.  The trick is figuring out where to go and who to talk to about training.  If you already belong to a gym or health club, talk with the owner or club director and get some general information about their training (i.e., price, packages, trainers).  If you don't already have a membership somewhere, ask your friends and coworkers where they go or who their trainer is.  Visit several facilities before you make your final decision so you can look at location, gym atmosphere, and type of members. 

Once you narrow down facilities and are comfortable with the gym hours, location and atmosphere, you will need to determine if they have the trainers who will help you reach your goals.  Make an appointment with the training director to obtain more details about their trainers.  Find out background information about the trainers such as degrees and certifications.  Ladies, if you prefer to work with women, ask how many trainers are female.  The training director should also be asking you questions about your goals, health history, motivation and confidence levels, and, most importantly, what brought you into their club/facility.

 

If the training director determines the appropriate trainer for you, ask to meet with that person before signing any contracts.  Just because the director deems a trainer is "fit" for you doesn't mean you will feel the same way.  Ask the trainer about their training style.  If their personality is "boot-camp"-mentality and you shut down when someone is over top of you yelling and screaming for you to do more reps, that won't be a good fit.  Also, find out what their schedule is like...if they only have 5a and 6a appointments available and you are not a morning person, you probably will not be successful.  

Finally, if you have narrowed down the facility and the trainer(s), find out a little more about the specifics of the training commitment.  What is the cancellation policy for appointments?  What happens if you are not satisfied with your trainer?  Is there a money-back guarantee on their "promises"?  How long do you have to use the purchased sessions (i.e., expiration date).  Once you have all the bases covered, sign on the dotted line!!!!

A trainer can help motivate and push you to reach your goals.  Can't afford a package with many sessions?  Ask about purchasing just one or two sessions to give you the guidance you need to spice up your workouts.  PROMATx Health Club has the trainers to help you.  Come in and talk to Brad Covington, owner and training director, and find out how we can help you get on track and reach your goals.

Setbacks...Helpful or Harmful?

We've all been there before.  We've worked hard to reach a goal or complete a task, when "Bam!"...something gets in our way.  Life happens...kids get sick, the boss gives you more work than you can handle, the car breaks down.  Remember the saying "two steps forward, one step back"?  Does that have positive or negative connotations for you?  If it seems negative to you, why not turn that statement around..."one step back, two steps forward".

It's natural to feel guilty when you have a misstep.  The trick is not letting the guilt overwhelm you and take control of the situation.  A misstep in your fitness or weight loss goal is just that...a misstep.  If, as a child, we gave up every time we fell when learning to walk, where would we be today?  Sometimes it is easier said than done.

Missteps come in many shapes and sizes.  Maybe you planned a family vacation and it interrupted your regular exercise routine.  Perhaps you were seeing positive changes in the way your body looks when the holidays approached and you snacked a little too much.  Instead of beating yourself up about what went wrong, ask yourself, "where do I go from here".  Take a look back and reevaluate what happened and how, if possible, you can prevent that misstep in the future.

Staying motivated during setbacks can be difficult.  Keep the negative thoughts at bay by getting back to your regular routine as soon as you can.  Talk about your setback with a friend, family member or workout partner.  Plan ahead for the next time you are faced with the same setback.  If holiday parties and festivities put too many food temptations in front of you, eat a healthy meal BEFORE you attend the party.  That way you won't be tempted to indulge in all of the goodies.  Sample a few but you since you have eaten prior to the party, you should only want a few, if any, of the temptations.  Even though we cannot plan for sicknesses or mechanical failures (cars, washing machines, etc.), we can have a back up such as a home workout plan.  DVDs are a great back up plan for the times you cannot make it to the gym.  The neighborhood park is an excellent outdoor gym.

Remember..."one step back, two steps forward".  Setbacks can be helpful because it can redirect your focus.  Stay motivated and stay positive.  Also, don't try to "double-up" because you had a setback.  Maintain your focus and be committed to do things right as much as you can!!  Need a little extra help with motivation?  Come in to PROMATx Health Club and talk with a trainer or nutrition specialist.  We can help you get back on track.

"Fall seven times, get up eight." 

-- Japanese proverb

Exercise and Pregnancy...A Little Motivational Note

Today's blog is brought to you from one of our trainers, Carol Brown.  In addition to being a member of the PROMATx team, Carol has 3 beautiful daughters and is expecting another child early next year.  

Pregnancy is exciting, challenging, an emotional rollercoaster… I can sit here all day and find many adjectives for one of the most exciting experiences that a woman’s body goes through in life.

With all the challenges of being pregnant, one thing women think of the least is exercising while going through those challenges.  Medical professionals have become more and more aware of the benefits of exercising during pregnancy and more women are taking advantage of that knowledge.

The most common problems we encounter that keep us from exercising during pregnancy are sickness, the lack of energy and lack of motivation.  I’ve had 3 kids and am pregnant with my 4th.  My goal in writing this is to motivate those who are expecting, planning to be pregnant or just delivered to take this journey with an open mind on your expectations of fitness and all the obstacles you will encounter.  Exercising will be less challenging and more beneficial if you keep the expectations low but the habit of exercising constant.

The best approach I encounter is to make sure I move my body a little every day, even if very slow!  Not expecting to perform a certain amount every day, but instead, listening to my body gives me the liberty to not feel guilty if I don’t do much that day.  It also gives me the benefit of feeling good for doing something at all, even if I’m nauseated, stressed, depressed or just plain exhausted!  So keeping my eye on the prize (my precious children) and my body in moving gear gives me that little extra energy to be a better mom, wife, and a better me for making time to keep my body and mind healthy.

"For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved." (Romans 10:10)

Music As a Motivator

Remember the days when you used to make a mix tape for the person you cared about the most?  OK, so maybe I just aged myself a bit but music is powerful.  It can be a motivating force, it can calm you during stressful times, it can block out unwanted noise, it can even help you lower your blood pressure.  Music is powerful and it's time to use that to your advantage.

Most people have some sort of MP3 player or smart phone that has an "APP" like Pandora or iHeart Radio.  If you have the ability to make a "play list", you'll have one of the most powerful motivators at your fingertips.  Think about the songs that motivate you...the ones that make you get up and dance or the ones that calm your mind and help you focus on the task at hand.  Not everyone likes to workout to head-pounding, club-thumping beats.  For some, it's the calm, tranquil music that helps them to clear their mind and focus on breathing during exercise.  

In fact, back in 2007, the organizers of the New York Marathon banned the use of headphones/music in the race.  In their eyes it was a matter of safety...the runners wouldn't be able to hear if something was happening around them.  Many runners, however, risked disqualification and competed with their music.  What a powerful statement!  Music was more important to the success of some runners.

Michael Phelps preparing for competition

What exactly does music do to people during exercise?  Surprisingly enough, there is much research on this topic.  During lower intensity exercise, music can divert the mind from the fatigue a person is feeling.  As mentioned before, music can be used to "psych up" or "psych down" an athlete before competition.  Music that is synchronized to the activity (i.e., finding music where the beat matches running pace) has been known to increase efficiency and prolong performance.

Whatever the reason is you utilize music during your exercise is up to you.  Even though there is a whole science behind choosing the appropriate music and tempo for each type of activity, choose what motivates you the most.  The next time you are listening to your radio, iPod, or streaming music, jot down the songs that are "catchy".  Make a list of those songs/artists and create your own playlist.  Upload that playlist into your device and bring it with you during your next workout.  Not sure what songs to use?  Check on various fitness sites for playlists, talk to your friends and co-workers and find out what songs get them moving.

Crank it up...get moving...see results!!  Rock on exercisers!!

For Better Results...Partner Up!!

Regardless of whether you are new to the exercise world or have been working out for a long time, having an exercise partner can help you meet your goals.  Many studies have shown that people who have an exercise buddy have a higher probability of reaching personal fitness goals.

An exercise partner can be anyone..your partner/spouse, a friend or neighbor, another gym member, even your furry four-legged friend.  Having someone else to exercise with allows you to be more committed and work harder to meet your goals.  If you are a solo-endeavor type person, you may think having someone to workout with is just going to hold you back.  Not everyone needs or wants and exercise buddy.  However, if you are stuck in a rut or feel like you are having difficulty reaching your goal then you may want to explore the option of "buddy-workouts". 

If this sounds like something you may be interested in, there are a few things to consider before grabbing the closest person and making them your new partner.  First, and foremost, it's helpful to have a partner who has similar goals.  If you are trying to lose weight and your partner wants to bulk up, you both may be frustrated after a couple of workouts.  Second, choose a partner who will motivate and push you, while at the same time, be understanding of challenges you may face working towards your goal.  If your spouse or significant other doesn't understand that you will have good days and bad days with exercise, you may become frustrated and feel "bullied" into working out.  

Having someone you trust and respect is important also.  Your workout partner will be a sounding board for things that frustrate you; he/she will help you work through problems in your "non-exercise" world.  If you value their opinions and trust them, you will build camaraderie and both of you will benefit in the long run. 

Not sure where to look for a workout partner?  Start at the gym.  Don't hesitate to approach someone who may be working towards a similar goal.  Looking for a running partner?  Chat up the person running on the treadmill every day.  Looking for someone to workout with in a group exercise setting?  Talk to someone in your next class and see when they typically attend classes.  Other ways to find a workout buddy are to check with local running clubs, post a request via social media (such as Facebook, Twitter, or Four Square), or just ask anyone!  What's the harm in that?  The worse thing they can say is they aren't interested in a workout partner.

Find a partner, build a new friendship, meet your goals.  Need help finding that "perfect someone" to workout with you?  Stop in at PROMATx Health Club and talk with our staff.  We can help you partner up and get you one step closer to that goal.