Reaching For Your Health And Wellness

Change the Behavior: When you start to consider behaviors that aid in your wellness, such as being physically active and choosing a healthy diet, you may start comparing that with your current behaviors. Like many people, the odds are you are likely have some habits that are healthy and some habits that may place your health at risk. An example would be living a fit and active lifestyle but skipping meals throughout the day. It could even be focusing on your diet but not wearing your seat belt when you’re in the car. To improve your overall wellness, you will need to cultivate your healthy habits and work on overcoming your unhealthy habits. I’m sure many of you already know that changing and unhealthy habit can be much harder than it seems. When you make the decision to take on a lifestyle change, it may seem too hard, at first. When you make progress, your confidence will grow in your ability to make these healthy life changes. As these healthy changes occur, you will notice that you will have more energy, greater vitality and a much greater quality of life than before. You may even seen a curiosity of how far you can go (I know that happened to me). Before you get serious about making your healthy change, you have to know what behaviors are problematic first. To make these positive health changes you also need information about the relevant topics and issues, including what resources are available for you to help you make your change. Take a moment for yourself and ask questions such as “how are my current lifestyle choices affecting my health today” and “how will it be affected in the future?” Think about your current habits and which ones enhance your life and which ones do not. When you’re ready to begin your quest towards your wellness, start with the self-assessment, talk with your friends and family members about what they noticed in your lifestyle. Challenge any unrealistic optimistic ideas you may hold such as, “I don’t need to worry about quitting smoking until I’m over 40” or even “Being overweight won’t put me at risk for diabetes.” Health risks are out there and are significant at all ages, and building is healthy habits are important throughout your entire life. I tell many people I work with that when you start your fitness journey it’s best to start small, by choosing one behavior to change at a time and working on it until you succeed. Your chances of being successful will be far greater with a simple gold to start and this can be as simple as resisting the urge to snack all day or even adding in a little extra exercise. As you move along in your healthy changes you can start making your next goal a little bit more significant and build off of your prior success.

Gathering Your Material: it’s important when you’re looking for health and fitness sources that you do a little bit of research. First off, make sure your source is credible, find out where they gather their information and have a few other professionals are agreeing with the findings. If you’re reading up on studies look to see if there was a large number of people study and who was doing the study. Don’t just look at a single person’s findings because what works for one person may not work for another. When you’re looking through different websites for information check in see how frequently they post as well as the current date of the information. Information in the health and fitness world change rapidly so it is important that that information is up-to-date. Many things you find out there on the Internet or TV or short-term solutions to long-term problems. So when you’re gathering your own information make sure it is up-to-date and fits your needs and goals. It’s OK to be skeptical, because odds are if something seems too good to be true there’s a chance that it is.

Visualize and Self Talk: when you want to boost your confidence and self efficiency one of the best things you can do is visualizing yourself successfully engaging in a new and healthier behavior. Take a moment and imagine yourself hitting that morning work out or that lunchtime run or even giving up smoking. Now, take a moment and picture yourself enjoying all the lifestyle benefits you will gain from this change now take a moment and picture yourself enjoying all the lifestyle benefits you will gain from this change. As crazy as it may sound you can also use self talk that little internal dialogue to increase your confidence in your ability to change. This could counter any self-defeating patterns of thoughts with more positive and realistic thoughts.

Support and Role Models: getting good social support can make a major difference in keeping you motivated and also in your chances of success. It’s possible that you may know a few people that have reached similar goals that you’re striving for. Asking them for help and advice is never a bad way to go. They could potential he have information you may be missing an offer of support that you need to push through. Another great idea to help you reach is healthier goals is to find a fitness partner who wants to make changes similar to yours.  You can then take an active role in each others‘ goals and create a support system. It’s always great to have someone around that can help keep you accountable and motivated to further pursue your goals. You may even want to consider looking at exercise classes, I find these classes to be motivational with all the people around pushing each other to better themselves.

Skills of Change: The moment you decide you are committed to making a positive change it’s time to create a personal plan. Your success could be put together with a well-thought-out plan that sets goals for success and plans for potential problems and even includes possible rewards.

1) Start a journal and monitor your behavior and gather data and keep records of your target behavior. Record this information for a few weeks. Take time to write down each occurrence of your behavior noting the following: what your activities were, as well as when and where it happened and what you were doing.

2) Take time and look over the information and I didn’t fight any possible patterns after you have all the data on the behavior, while looking through it see if you can find any patterns. This could be things like when are you most likely to over eat or even skip a meal? What events trigger this appetite? Perhaps you even over eat when you go to a particular restaurant. Just make sure you note any connections between your feelings and any external cues including time of day situation or even the location.

3) Be “SMART” about setting your goals. If your goals are too challenging you will most likely have trouble making steady progress and will possibly even give up altogether. Remember all of this can take time. SMART stands for specific, measurable, attainable, realistic, and time.

Tips for your healthy future: The person most in charge of your health is you. Every day we make decisions that will have an impact on the quality of our life both now and in the future. By making these positive changes, large and small, you can ensure a lifetime of wellness. Take 15 minutes and go for a walk or have a fresh piece fruit instead of that candy bar. Take a few moments and think about it healthy behavior you would like to add into your life. And then once you have it go after it. Your healthy life will be the best investment you can make.

Are you ready to make your healthy change? Start here.

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Quest For Fitness Episode 2

In this episode of Quest For Fitness, we talk personal training. I get asked all the time, “why should I hire a trainer?” This will answer that. The video also covers what to look for when hiring a trainer.

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Questing For Fitness Special Edition

Per a special request, this episode of Questing For Fitness covers holiday eating and keeping on your goals. As always, feel free to send your questions through our contact tab.

Time to Celebrate!

Through the month of November, we are celebrating the release of the book “The Calisthenics Quest”. As part of the celebration, we will be offering special discounts for our group classes and even some of our personal training packages for new members. Since we love our current members, there will be something for them, too.
There will always be no cost memberships! But here are the special prices…
Group classes for new members will be $5 for your first drop drop-in. This is for Yoga, Beast Club Bootcamp, and Tai Chi.
As for personal training, you can get 3 hour sessions for $99 or 3 half hour $66!!

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Latest Testimonial 

I have been working with Ray at Quest for a year now. Ray is a great personal trainer, he has encouraged and challenged me to reach each of my goals that I have set. He listens to what you want to accomplish and sets a workout plan to meet those goals! This is my first experience in working with a personal trainer, Ray makes you feel comfortable while pushing you to achieve your goals! I have never felt better in my life – better than my 30’s or 40’s! Thanks Ray!! -Deb

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Small Sample From the Up Coming Book

Here is a small excerpt from my up coming book. Publishing is still pending. 
Coffee!!! I love coffee! If you need that boost for your day or for your workout, a cup of black coffee can hit the spot! But if it is just before a workout, be careful of the cream or milk you add. It could lead to a slightly upset stomach. Ok, from time to time I like those fancy coffee drinks you get at fancy coffee shops, but remember what I said about sugar! They are more sugar now than coffee, twisted and evil. Well maybe not evil… can coffee have an alignment? Again, it is ok to indulge from time to time, but do so carefully.

Workout Program Coming Soon

I know many people don’t have the ability to meet for training either because of scheduling or distance, so I will be offering “at home programs” for all fitness levels. All of the workouts will be done with minimal equipment so you can do it at home or even at the park. Each level will include instructional videos to show you how to perform each exercise with modifications, if needed. I will also include basic nutrition information. Again, this isn’t a substitute for personal training, but it is a step in the right direction.

Fitness and the Holidays 

We all know with the holidays, time runs short really easily. So, let’s look at how to keep health and fitness in your crazy holiday schedule.

First, and best advice, is to focus on quality over quantity. You don’t have to spend an hour on your workout when you could bust out a hard core workout in just 30 minutes. Try knocking out 2 or more muscle groups back to back while reducing rest time. For your cardio, try doing intervals or tabata training. This will keep the challenge high and reduce the time required for the workout.

Another idea is workout at home and focus on the basics! Push-ups, pull ups and squats. You do not need a gym for a great workout if you focus on these basics.

The healthy eating is the biggest holiday challenge. Junk food is everywhere!! But don’t get down on yourself if you have a few slip ups. We are all human. Just focus on portion control, then the little indulgences won’t add up as much.

See my fitness journey.

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5 Tips To Keep Your Fitness Goals.

Every year I meet people that make very unrealistic health and fitness goals for their New Year’s resolution, and, within a month, they give up. That doesn’t have to be you. Get Inspired.Set attainable goals. The most common mistake people make is to set one large goal. It is important to set small goals for short term and long term. Instead of saying “I want to lose 50 lbs. by summer” (which is unhealthy), try the small goal of losing 1-2 lbs. a week. It doesn’t sounds like much but a small step forward is still a step forward. I use the SMART goal system. SMART stands for Specific, Measurable, Attainable, Realistic, and Timely.

Get a trainer. Even if it’s once a week or once a month, a trainer will help you assess your current fitness level, set goals you can attain, and help you choose workouts to get you to your goals. They can make sure you are doing your exercises correctly to avoid injury and can help you stay motivated. Don’t forget, even Arnold Schwarzenegger, Lou Ferrigno and Ronda Rousey had help.

Eat for success. You can’t get lean and fit with a poor diet. Start by eliminating empty calories such as soda pop, juices, candy, and other junk foods. You can still have an occasional treat but everything should be in moderation. Then calculate your needed calories and eat by the numbers, keeping a balance between fruits and veggies, and lean proteins and healthy fats.

Create a support system. Health and fitness goals are hard to meet on your own. Friends, family, and co-workers might not understand your goals and inadvertently try to sabotage your effort. You worked out yesterday, you can skip it today or one cookie won’t hurt you. Surround yourself with as many like minded people as you can, from work-out buddies to health conscious eaters.

Don’t focus on the scale. At first you may drop weight fast, then plateau on weight loss. This is common and very frustrating. Instead focus on how you feel, how much energy you have, how well you sleep, and how your clothes fit. Keep in mind that set backs can happen and they are nothing to worry about. It is also possible that you are putting on lean muscle.

Treat your fitness goals as a life style change and stick to your convictions. It takes time to turn a new routine into a habit. Remember, everybody is different and reaching your goals may mean different approaches than someone else. Your fitness journey will be unique but follow these five simple tips for continued success.

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SEE MY FITNESS JOURNEY

Breaking Through Plateaus

We all face them at some point in our fitness journey, but there are ways past them. I’ll admit, I have even faced them in both my workouts and my martial art training.
When it comes to weight loss and diet, the focus needs to be on calories in versus calories out. If you have been hitting the workout hard, then you may possibly have to increase your calories and possibly your carb intake just to kick the weight loss back up. Remember, as your metabolism grows so, too, will your fuel needs.

Now for the training plateau. First thing I always suggest is to change your routine. As I have mentioned in the past, your body will adapt to the work within 4-6 weeks. So change will be important. This holds true for weight loss as well as muscle building. Now this doesn’t mean you have to just up the weight or reps. You should try a complete phase change

To go into these subjects further, I would strongly suggest talking to a trainer. They can help you blast past the road blocks and keep you challenged. Remember, if it doesn’t challenge you, it doesn’t change you.

See my fitness journey.

Have questions? Contact me.