Tag: personal training

How To Start Something New And Succeed

How To Start Something New And Succeed

My husband and I are in the process of moving into our new home.   Moving can be very disruptive so I’m eager to get our house organized as quickly as possible.

At first, I was attempting to organize each item as I unpacked it.  However, in my attempt to “stream line” the process, I ended up a bit overwhelmed and paralyzed.  We have lived in this house less than two weeks.  It’s going to take some time to figure out what works for us and what doesn’t.

Once I gave myself permission to arrange and rearrange for the next few months, I began unloading boxes and momentum began to occur.  This method turned out to be way more productive than trying to get everything “just right” the first time.

While I was unpacking mason jars and bath supplies, I began thinking about how much my moving experience applies to health and fitness.

I believe it’s important to plan and I am most definitely a planner.  However, too much planning or waiting until the timing is right can keep you from moving forward.  Years ago, a wise mentor gave me some really good advice regarding working toward a goal.  His advice was to just get started and figure out what works as you move forward.  He wasn’t advising me to be reckless, he was simply recommending I start with what I knew I could do right away rather than not start at all.

I firmly believe his advice applies to health, fitness, and every other area of your life.  If you start with one or two things you know you can do right away, then momentum is sure to follow.  That may be  ten minutes of exercise a day or signing up for a meal delivery service.  Or, you may be ready to start cooking most nights of the week and exercising thirty minutes per day.  Whatever your “getting started” looks like is personal and that’s OKAY.

Adding new things to your life like exercise, meal planning, and meal preparation usually require adjustments in your schedule and the best way to figure out what works for you is to just get started.   It may seem a bit messy and chaotic at first so I recommend you remain flexible.  It’s important that you give yourself permission to abandon things that are not working and stick to the things that DO work for you.  Some ideas you may scrap for good, but other goals can be revisited at a later time.

If you’ve been “waiting to have all of your ducks in a row” before you get started on something, I encourage you to take your first step.  Don’t be afraid to experiment, always be kind to yourself, and enjoy the journey.

Make it a great week!

Shared with love,

Jennifer

 

 

A Simple AB Exercise You Can Do Anywhere And Anytime

Your abdominals are part of your body’s foundation so it’s important to maintain them properly. Strong abdominals help support your back,  can improve your posture, and even help you look leaner.

Time is precious and it can be a challenge to find time to formally exercise.  This is when lifestyle activity can help you meet your goals.  Last week I posted a short video on Facebook demonstrating a very simple abdominal exercise that you can do anytime and anywhere.  The video was SO popular that I decided to post it here on my blog because I did not want you to miss out.

Scroll down to watch the video and have a great week!

A simple ab exercise you can do anytime and anywhere from Jennifer Ledford on Vimeo.

Six Simple Ways To Sit Less And Move More

Sit Less

Many people have been taught or led to believe that the only way to get exercise is through scheduled exercise sessions. This can be a little discouraging for people that struggle with finding enough time to dedicate to an exercise routine.  Fortunately, exercise doesn’t need to be formal for it to benefit you.

It’s no secret that formal exercise is a great way to get your body moving.  However, there are many ways to move more and sit less throughout your day without having to go to the gym. One of the best ways to keep your body moving throughout the day is to incorporate movement into your daily life and responsibilities. The technical term for this type of movement is non-exercise activity thermogenesis, or N.E.A.T.

Non-exercise activity thermogenesis includes the physical activity you perform outside of exercise, eating and sleeping. There are many N.E.A.T. activities that we already do that can count as exercise.  Simple tasks such as raking leaves, physical labor, climbing stairs, and even fidgeting help us use our muscles and burn calories. These types of activity can help contribute to your overall health long term.

Research suggests that people who move throughout the day are more likely to reach and/or maintain their fitness goals versus those who sit throughout the day and then hit the gym for one exercise session.  This doesn’t mean that you should give up on your exercise sessions.  What it tells us is that the more we move throughout the day the better it is for us.

Most people spend the majority of their day at work. One way to move more and sit less is to incorporate non-exercise movement into your workday. Farming, construction and housekeeping trades are good examples of high N.E.A.T. jobs because they require quite a bit of movement. On the other hand, desk jobs usually require quite a bit of sitting.  So how can you increase your N.E.A.T. during the workday? Here are some simple ways to incorporate more movement into your day:

Consider using your car less. If it’s possible, walk or bike to work instead of driving.  The extra activity can boost your mood while allowing you to breathe the fresh air.

Schedule walking meetings. Take your business outdoors and boost your team’s creativity with a walking meeting. Walking is an effective way to expend energy, stimulate the brain, and connect with the rest of your team.

Stand up and take breaks. Give your eyes and body a break from the computer screen by doing things like filling up your water bottle, taking out your own trash and/or recycling, or checking in with your coworkers. This gives you a reason to get up and get some movement.

Take the stairs. This is an oldie but a goodie. Skip the elevator and take the stairs to keep your body moving throughout your day.

Stand instead of sit. Adjustable desks are becoming more popular in the workplace.  My husband uses his standing desk for most of his workday.  If these desks are not available to you, raise your work and/or devices to a podium or counter so you can stand periodically throughout your day.  Resting heart rate is higher while standing so a standing work station offers more physical activity.

If you’re finding it difficult to get up from your desk while you are working, there are plenty of other ways you can incorporate movement into your day.  Other examples of non exercise activity would be:

  • Playing with your kids
  • Doing yard work
  • Grocery shopping
  • Walking your dog
  • Cleaning the house
  • Running errands without your car

If you’d like to sit less and move more, think of one or two ideas that you can start with to weave movement into your day or week.

Accumulated physical activity throughout the week can add up and as a result contribute positively to your health and wellness.  Every little bit counts!

Make it a great and active week!

Shared with love,

Jennifer