Archive for September 20, 2011

Losing your motivation? 3 ways to get it back!

Change your scenery

Sometimes jogging the same route each day gets boring. I’ve done it many times. I see the same lady sitting in her garage and the same family walking to school. I’ve also seen the same neighbor in her robe embarrassed that I’ve seen her, yet again, bending over to get the newspaper. But I digress. Change your route. Go right from your home instead of left. Try to pass by a school or park where people are present, just to see something new. You can also go to a local trail where the scenery is nice and other friendly runners are there to greet you as well.

Change your workout

The normal routine; 15 minutes on the treadmill, 15 minutes on the elliptical, and 25 minutes on the machines are really starting to bore you, try something new. Start with a 10 minute bodyweight circuit to warm the muscles, then hop on the treadmill and run at a high intensity for 10 minutes. You will burn more calories doing this than you will with low intensity cardio for 30 minutes. Instead of your normal circuit on the machines, head over to the free weights. Don’t be afraid, the guy grunting near them doesn’t bite. Actually, he’ll be entertaining and might even offer some advice on how to “blast the bi’s!” He’ll say that with a little growl in his voice while showing you his biceps. Try the flat bench instead of the chest press, military press instead of lat pull downs, and close grip bench instead of triceps push downs.


Challenge yourself to something new

Sign up for a fun run, 5k, or mud run. These are fun and challenging and might get you back into the fitness mode. Take a Spin or Zumba class to change it up and challenge some new muscle groups. Go to a local boot camp. Sign up, don’t hide behind a tree and mimic the workouts ala “Bridesmaids.”

 Don’t beat yourself up over a loss of motivation, we all go through it. Revisit your goals and ask yourself, “Why is this important?” I am sure you will be back on the wagon in no time.

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“I Know I Need To Exercise, But (Insert Excuse Here)”

Quit Making Excuses“I know I need to exercise, but (Insert Excuse Here).”

Ahhhh……The famous spoken words of the Lazy Excuse Makers!

A few months back our very own Coach Snaer wrote an article titled Fat, Lazy, and Full Of Excuses.  In his article he identified various excuses that individuals use to get out of exercising and presented solutions to their “so called” problems.

This article is a continuation of his. Read along as I reiterate and challenge some of the common excuses we hear on a daily basis.

I Have To Watch Young & The Restless

No you don’t! You choose to. You have made TV a priority. It’s not that important. It’s not nearly as important as your health. How is it that you can squeeze in television time during your day, but you cant find time to workout. If for some reason you absolutely can not go a day without watching your favorite soap or reality show, then you need to be creative with your time. Here is an idea…….work out during the commercials! Or better yet….record the darn show. This way you can watch it while fast forwarding through the commercials. That 20 minutes you just saved yourself, use it to workout!

Spending Time With My Kids Is More Important

I agree… an extent. If the circumstances only allowed me a short period of time to spend with my kids, I would choose to do so over working out. If it became routine, I would incorporate the two. I would workout WITH my kids. Basketball, tag, dancing, and running are great examples of activities you can do with your children. Knock out two birds with one stone. Spend time with your family and participate in activities that improve both yours and their overall health.

I’m Skinny. I Don’t Need To Workout

Wrong! This is a huge misconception. You may not feel as if you need to log workout hours for cosmetic reasons, but your health is probably suffering. Skinny Does Not Mean Healthy. A research study by the Mayo Clinic discovered that as many as 30 Million Americans who are believed to have a normal BMI, have a dangerously high percentage of body fat. See their article here. So what does this mean. Just because you “appear” to be “healthy” when looking in the mirror, you may be placing yourself at risk of heart disease and other ailments due to your lack of exercise. Use our BMI calculator in the left hand column of our site to calculate your BMI.  Just remember, regardless of where it indexes you, you still need to be exercising!

I Eat Right. That Is Good Enough

Not it’s not! That is only half the equation. Would you follow up a great exercise session with a super-sized meal from McDonalds? Some people would. But the answer is probably no. A two pronged attack is much more beneficial for your overall health. Are you working to obtain your ideal body? If so, then just doing one or the other (exercise/diet) is not enough. By being proficient at both, you will be well on your way to a new you.

It Is Too Hot/Cold Outside

Wow! Sounds like something a 4th grader would say to get out of P.E. class. Too hot outside? Work out during the cooler parts of the day. Wake up early or wait till the evening. Or, throw on a video and exercise in your air conditioned living room. Too cold outside? Dress in layers! (long sleeve, sweater, beanie, gloves, etc.) As your body temp rises from working out you can remove some of the layers. Or, throw on a video and exercise in your warm living room.

Hopefully by now you have realized that we don’t like “excuse makers” here at HealthyFitFamilies. We want you to be the Healthiest you that you can possibly be. We want you to be the role model for your family. We know that your journey to a New You can be rough, but we know that it is possible. You just have to kill your excuses.

Do you have an excuse that you would like us to challenge? Do you continuously hear others make excuses and have challenged them yourself? We would like to hear your comments.  Use the comment box below and lets eradicate as many excuses as we can!

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Strengthen all HealthyFitFamily Components!

We normally talk a lot about the physical health side of being a HealthyFitFamily, but recently my daughter did something that made me think of the importance of emotional health as well. Our 6-year-old is often pegged, “shy.” We are often fighting that moniker as we don’t want that to ever become her excuse for not being social. When people use it around us, we often say, “no, she is just getting to know everyone slowly,” or something similar to that.

I often think of ways to get her to come out of her shell around people as I have never been the “shy” guy in the room. I think about her days at school and how she might be sitting alone at lunch or playing alone on the playground. I think how I can inject some humor into her day without being a hovering parent who shows up at every lunch and recess. I say this in jest as I know my friends will attest that I was “that” parent on the first three days of school.

Yesterday I decided to put a little note in her lunch box. I am sure many of you have done this as well. It’s the simplest gesture but it means so much to them. On this particular day, I wasn’t going to see her until later in the evening. She was meeting me at the track to hang out while her sister and a few friends were having track practice. The second I got to the track, she was standing there holding the note. She held it up and said, “And what about this note Daddy?”

I didn’t know what she meant exactly, although the look on her face made me feel like I was in the principal’s office in grade school.

“My friend saw it and said that’s a daddy note. Thanks Daddy, we were laughing,” she said with a huge smile on her face.

I was happy to hear that her friends had cool dads too. I was also happy to hear her use the term friend when referring to a kid at school. It calmed my feelings about her playing or eating alone.

Later that night she went to her room and taped the note to her wall. That’s huge in our house as she only puts significant things on her wall. It’s adjacent to her dollar that she taped up as a tribute to Sponge Bob and Mr. Krabs.


This reminded me of all the characteristics that make a family healthy. Although physical health is important, emotional, social, mental, and spiritual health are vital as well. We should all remember these as they are the moments our children remember most.

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Time to Eat Crow!

Recently my 10-year-old daughter came home and told me that she and a friend ran 8:22 in the mile at school. I was very skeptical but kept it to myself as she was very happy about her accomplishment. She was beaming as she had never run under 9:10 before. I was pleased that she had given it her all in PE. After speaking to her friend’s dad I became more skeptical of the time as he informed me that my daughter had to stop and tie a shoe in the middle of the mile.

The next week, Jadyn said she was going to try and run under 8 min in the mile. When she came home that day, she was completely stoked.

“Dad, guess what Kaleigh and I ran in the mile today?”

“What?” I asked.

“7:59!” She shouted.

“Are you sure the course was measured correctly?” I asked reluctantly. I didn’t want to dampen the excitement but my skepticism took over.

I’ve been a coach for over 13 years and hadn’t seen this type of improvement over one year, not to mention a 23 second Personal Best in one week.

“I’m sure it is, Kaleigh and I are running hard,” she said. “You just watch, I’m going to run under 7:45 at the 1 mile fun run next week.” The fun run is a run we do every year. It’s a half mile or 1 mile for our kids and a 5k for my wife and me. Usually Jadyn isn’t looking forward to it, but this year she is determined to prove herself to me.

Of course I tried to bring her back to reality before the race, telling her that we would shoot for 8:30 and see what happens.

“Nope, I’m shooting for 7:45,” she countered with confidence.

Once the race began, we were off to a fast start. Jadyn and Kaleigh were talking about the weather and how early it was. They were saying most people were probably sleeping while they were out running a mile. Chad (Kaleigh’s dad) and I were jogging, both wondering how they expected to run fast while having random conversations. At the half mile point, I looked down at my RunMeter app and it stated, 4 minutes 2 seconds, I figured we were headed for about an 8:15 mile. But all of a sudden, they stopped talking and started running harder. Chad and I went with them. When we reached the last turn and could see the clock, it read, 7:22. That’s when I became a believer. We told them to go for it and sprint to the finish. They did. They were both driving their arms and pushing through. They were determined. When they crossed, the clock read 7:39.

I was shocked! Being wrong never felt so great! I congratulated them on a job well done. They placed 2nd and 3rd in their age group. I’ll try my best not to ever doubt them again. As for now, I’m eating crow!

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