Tag: tips

Categories
2022 blog

Sticking to Routine During Changing Times

Picture it: you have finally settled into the perfect routine – you’re eating healthy, hitting the gym, and getting enough sleep, and it feels great.

Then, the big change hits. You’re moving, or starting a new job, or your hours are changing. Maybe the change is even super exciting; your family is welcoming a new addition or you’re taking a well-deserved vacation! And yet, part of you starts to fill with dread, knowing your routine will surely be shattered and all your hard work lost.

But what if there was a better way?

Trust me, I know that sticking to a routine when everything is going right is hard enough; and staying in that routine when things start to change or get shaken up feels damn near impossible. Here are some tried and true tips that will help empower you to stick to your routine (or make an even better one!) in the face of change!

1. organize your week

To really start your week off on the right foot, plan on spending an hour or two preparing for the upcoming week. My weeks start on Sunday afternoons, so that means I carve out a couple hours Saturday evening or Sunday morning to set myself up for success for the upcoming week.

I take this time to make a meal plan and grocery shop; prep fruits, veggies, and daily snacks; do laundry and light cleaning around the house; plan my workouts for the week, and review my upcoming events, clients, appointments, or other items to make sure I have everything I need and won’t be caught off guard.

This is especially important to do when you’re dealing with changes, because that is when it is easiest for mundane chores and errands to slip through the cracks, or special dates to sneak up on you.

For example; if you review your calendar and see your kid has a birthday party to go to that weekend, you can plan on getting a gift while you’re out doing your normal errands and shopping rather than having to stop and grab something on the way and risk being late or having your day’s plans derailed!

Knowing what is coming – and planning for it – allows you to stay in the driver’s seat instead of feeling like you are running to put one fire out after another.

2. plan for obstacles

“Hope for the best but expect the worst” is not necessarily a bad way to plan when it comes to changes and routines!

When you are taking the time to organize your week, be aware of what potential obstacles may arise and have a back-up plan to face them head-on.

If your weekly staff meeting ran late the last two Thursdays and you didn’t have time to make dinner, plan to have leftovers or a freezer-meal this Thursday instead of expecting yourself to cook when you get home.

Identifying things that have the potential to get you off track and building a solution into your week will make your week feel smoother and less chaotic!

3. be realistic

You can’t do everything for everyone! AND – you shouldn’t have to.

I’ll say it again (to myself in the mirror!): you can’t do everything and you shouldn’t expect yourself to!

The intent behind planning and scheduling your week is not to cram it full of one million things to keep yourself busy! Planning your week ahead of time gives you the opportunity to control how your week will go and allow yourself to prioritize what really needs to be done and what doesn’t.

Changing times means that there may be more on your plate than usual as you begin to readjust. Understand the limitations that this may create for your schedule and honor that.

4. give yourself a break

Part of being realistic is scheduling downtime for yourself. Just like your body needs time to repair your muscles after a difficult workout, your body – and mind! – need time to recharge and rest.

Rest is important and necessary for your health and your productivity! Especially when you are dealing with changing or uncertain times, taking time to stop for a moment helps to keep you from feeling overwhelmed or burnt out.

Scheduling time for yourself every day – even just 10-15 minutes – to do something for yourself or do something that you enjoy, makes a huge impact on your day and actually helps you to be more productive. Make a point to take just a few minutes each day to allow yourself to rest. This could look like: taking an extra long shower or bath; taking a walk or doing a workout; reading or journaling; meditating or just sitting outside and enjoying nature; or anything that you enjoy that brings you peace!

5. keep a daily and weekly list – and calendar

An important part of planning your time is finding a way to (relatively) stick to your plan. I love a good to-do list moment – especially if I am able to plan ahead!

You can take your daily to-do lists to the next level by adding a calendar aspect to the list. When you are able to plan your daily and weekly to-do lists in advance, you can prioritize what can get done when, and organize your tasks, errands, and chores in an order that makes the most sense and makes your life easier.

Having a physical list – whether you are a pen & paper person or all digital – helps you to best plan your days and also make sure you don’t miss anything along the way!

6. ask for support

We’ve saved the best for last: ask for support!

When you are dealing with changing times, the best thing you can do to set yourself up for success amidst the changes is to have a support system in place. This means: letting the people who rely on you know that you are dealing with changing times and may not be as available; telling those you rely on that you are dealing with changing times and may require more of them; reaching out to people you trust and asking for help and/or support.

It is always helpful to alert the important groups of people in your life to any planned major changes beforehand. This sets proper expectations of what you will be capable of during the tranisitionary periods as well as allowing the opportunity for those around you to extend any additional relief or assistance, which may help greatly in the long run.

All in all; everyone experiences changes throughout their lifetime. Remember to show yourself patience and kindness as you face changes and any accompanying challenges, and be sure to follow these steps to help yourself stay organized and ready for anything!

ready to kickstart your routine?

join the tfc community!

subscribe to be best friends 🤍

Categories
2022 blog

3 Tips to Get You Back on Track

been slacking on your fitness routine lately? no worries, we got you!! 💪🏼 
 
 
we all fall off the wagon, so first off - don’t beat yourself up!! fitness is about making healthful lifestyle choices, which means honoring yourself with balance, rest, and times of celebration! ✨ 
 
 
3 simple ways to get yourself back on track: 
 
 
1️⃣ write out a meal plan! 
 
you’re less likely to opt for junky snacks or fast food meals when you have a plan written down & in place. Plus, planning your meals saves you time and money in the grocery store! 
 
check out our website for more on meal planning, or contact us for options on purchasing ready to cook meal plans! 
 
 
2️⃣ schedule time for your workouts and have a plan in place! 
 
be intentional about the time you set aside for yourself to do your workout - write it on your calendar and make sure to not double book yourself or overcommit! 
 
it also helps set you up for successful workouts if you know what your workout plan is beforehand. Having a program to follow keeps you on track and ensures all muscles are targeted, cardio needs are met, and the body has plenty of recovery time between workouts! 
  
if you’re looking for a great workout program to follow, visit our website for program design options! 
 
 
3️⃣ have a workout buddy or group for accountability and encouragement! 
 
working out with a friend is part of what makes fitness fun! If you’re not able to make it to in-person workouts with your buddy, you can always follow along the same program together and encourage each other over text!
 
we also LOVE a good group class moment 🤍 working out with friends at a group class has the BEST energy! be sure to check out all our monthly group class options on our website 💁🏻‍♀️ 
 
if you’re looking for an accountability group, we’d love to have you as part of our community of amazing fitness friends! drop a 💪🏼 in the comments or reach out to us on our website 🤍
 
 
we hope this helped to inspire you to get back to your regularly scheduled sweat sesh! 🤓 
 
 
remember to check us out online & subscribe for weekly updates!

join the tfc community!

subscribe to be best friends 🤍

Categories
2022 blog

Changing the Way You Goal-Set through SMART Goals

Have you ever been really excited about a goal or the idea of achieving something, but then eventually the excitement wears off or life gets chaotic and you have to push that dream to the back-burner? Or maybe you’re tired of feeling like you have the same New Year’s Resolutions year after year, but never get to where you’d like to be. It may even be starting to feel like you’ll never reach your goal.

Don’t worry – same here!

The good news? The issue may be in how the goal is set rather than what the goal is. Setting big or vague goals is often the downfall of many well-intentioned goals. We’re here to help you revamp the way you approach goal-setting to help set you up for success, every time!

There are 5 key components to setting a goal that will make it more effective and clear, and they are represented in the acronym SMART.

SMART Goals are:

SPECIFIC
measurable
attainable
relevant
time-bound

SPECIFIC

The first component of setting a SMART goal is to get specific. Think about what would define the success of achieving this goal; what will it look like when you’ve accomplished it?

For example; instead of I want to lose weight, a more specific goal could sound like I will lose 8 lbs. Rather than, I want to be a better runner; try I will go for a run 3 times a week.

Making your goal as specific as possible sets you up for success by identifying what it is you are striving for. In other words, it is hard to hit a target that you can’t see, and getting specific helps eliminate any vagueness or guesswork for you!

Measurable

The next key part of a SMART goal is to make it measurable. Making it measurable digs deeper into the specificity of your goal. Assigning a number, value, or other form of measure to your goal allows you to track your progress as well as having a clearly defined target.

Using the example above, I will lose 8 lbs, assigning the value 8 lbs makes your goal something you can measure. You can determine when you are halfway there, or when you have reached it!

Making your goal related to something you can measure helps to make it feel less conceptual and can even provide a roadmap for how to achieve your goals. In the above example, I will go for a run 3 times a week, not only is the success of the goal clearly defined, but how to get there is spelled out for you! This step can be a great time to start thinking about your goal in terms of real-time and effort.

attainable

As you start thinking about how to measure your goal, the important concept of attainability will come into play. Lofty goals may sound impressive or inspiring, but can quickly become unrealistic and may have the opposite effect.

One of the great things about SMART goal setting is the option to break your goal up into achievable chunks. For example, if your goal is to lose 25 lbs, starting with losing the first 5 lbs in a month or establishing an exercise routine by completing 4 workouts per week may feel more realistic and less daunting.

The point of goal setting is to challenge yourself, but certainly not to set yourself up for failure! It’s far better to set a goal that feels possible and continuously progress yourself to keep achieving more, than to set an impossibly high goal that is never attained.

relevant

Why is this your goal? Is this in-line with what you want, and what you are working to achieve? Use this component to make sure that your SMART goal is still relevant to your conceptual goal – even at its first step or stage!

This is where it is so helpful to have a trainer or coach helping you identify your goal! Conceptually, the goal of becoming more active or getting more fit can lead to very different SMART goals for different people. Fitness goals are not one-size-fits-all; not everybody’s fitness journey will include weight loss, and not all goals will require the same types of workouts to achieve.

If you’d like some guidance identifying the right SMART goal for you, send us a message!

time-bound

Lastly, SMART goals are time-bound; meaning, they have an end date. If your goal is to lose 8lbs, when should this happen by? A month? A year? 10 years?

Adding a time-bound component to your goal helps to keep you disciplined and on-track. You’ll know what you are working to achieve, how to get started, and when you’ll be done!

Let’s put each component into action and see what that looks like!

Conceptual goal: I want to lose weight.

SMART Goal: I will increase my calories burned each day to lose 8lbs in 6 weeks.

Conceptual goal: I want to be more flexible.

SMART Goal: I will complete one yoga and two stretching sessions a week for the next month to become more flexible.

now what?

Now that you know how to transform your goals into SMART goals, you are well on your way to achieving them! Download our free SMART Goal worksheet below to help you plan your goals, or contact us for specialized help from a Certified Personal Trainer & Fitness Nutrition Specialist!

let’s set your goals!

smart-goalDownload

join the tfc community!

subscribe to be best friends 🤍

Categories
2022 blog

6 Tips to Handle Burnout

We’ve all been there – feeling exhausted, unmotivated, trapped, and ready to give up. Struggling with burnout is no joke! BUT, we don’t have to stay there. When you start feeling the signs of burnout creeping in, the best thing you can do to combat it is to face it head on. Below are our 6 tried & true tips for beating burnout.

  1. schedule ‘recharge’ time

If you’re started to feel burnt out, chances are you’re juggling a lot right now. I know it can feel impossible, but taking even just half an hour to yourself can really help reset your burnout clock!

Personally, I am an introvert, so recharge time for me means staying home alone in comfy clothes, not answering my phone, watching TV, and eating my favorite snacks for an hour or two. I like to cap this off with a nice workout and a long shower, and every time I feel brand new!

There are times when I start to identify the warning signs of burnout – irritability, frustration with even minor inconveniences, feeling defeated, or helplessness – and I know I simply do not have the availability to carve out a few hours of recharge time anytime soon. In these situations, I try to create a mini recharge oasis for myself in the midst of whatever I am currently doing. Sometimes simply changing into comfier pants, making myself a hot tea or peppermint mocha, and lighting my favorite candle goes a long way!

In essence, as soon as you start to feel the burnout grumpies making an appearance, stop and do something nice for yourself – however small it may feel – to honor yourself and tide you over until you can have a proper recharge time.

I’ve also started sprinkling in mini recharges oases for myself – giving myself an extra 5 minutes to slow down in my morning and bedtime routines a couple times a week, putting on a facemask while I make dinner, or chatting with my sister while doing chores or errands – that help keep the burnout at bay!

  1. mix up your routine

Normally like to run the treadmill? Try the elliptical! Are you a weightstack machine fanatic? Try a kettlebell or resistance band routine!

We also suggest trying something you’ve never tried before, or even something outside of your go-to or comfort zone, to really mix it up. There are SO many ways to be active, like dance classes, hiking, kickboxing, kayaking, mountain climbing, swimming, even archery! Finding a new activity can not only help break your brain out of a burnout rut, but may also present you with a new favorite hobby!

  1. take an active recovery day

Like a recharge day for your muscles, the importance of active recovery days (and rest days!) cannot be overstated! The human body is so amazing and smart, and pretty good at telling us what we need. I’m sure we’ve all heard the adage of the pregnant woman who jumped in her car and drove miles into the wilderness without knowing where she was going, to end up eating handfuls of red dirt that apparently contained high levels of minerals that her body was severely lacking.

Let’s be clear, I am not suggesting you drive aimlessly or eat dirt (but hey, you do you!); but rather, listen to your body and be open to changing your plans based on what your body is telling you it needs.

If you’re feeling burnt out, it’s possible that you would benefit more from a leisurely walk, yoga or gentle stretch sesh, meditation, or even a nap than you would from pushing yourself to do your workout.

Remember that it’s okay to take an extra rest day, too, if you’re feeling sore or tired! Doing a workout begrudgingly or half-assedly can lead to injury, or just having a Bad Time, neither of which we recommend.

  1. do a fun fitness activity

Much like mixing up your routine, swapping out your more ‘formal’ exercise routine for something fun can turn your whole day around! Rather than dragging yourself to the gym, why not invite a friend to go on a hike or take the dog on a walk with your neighbor?

Former athlete? Look for a local event or team you can join; play basketball at the park or volleyball at the beach! Whatever it is, just find a way to do something active that makes you smile. Exercise triggers the release of endorphins in your system, the body’s natural happy-chemical, so combining the act of getting your heart rate up with something you enjoy is a sure-fire way to banish those burnout feelings and get back on track!

  1. join a group fitness class or group

Have you ever tried a group fitness class? The energy is ELECTRIC!! Something about working out with a whole group of people always leaves me feeling so pumped and excited! I know when I’m feeling burnt out, often the last thing I want to do is to be around other people (and trust me, my introvert-centric recharge days are definitely needed + appreciated); but the last LAST thing I really want to do is move around or be active. For some reason, combining them seems to cancel it out (two negatives make a positive, I guess? idk, I went into the science field, not math!) and I always end up having the best time!

Joining a group fitness class – whether it’s a one-time event or becoming a part of a fitness group – really instills a sense of community and camaraderie that leaves you feeling accomplished and absolutely enthused. If you’re competitive, like me, look for a bootcamp-style fitness class or group to really push you to your limits! If competition doesn’t rev your engine, look for a more fun-based fitness group to get that athlete’s high from the encouragement and laughs along the way!

Did you know that the fitness cult offers a variety of group fitness classes monthly?! Check them out on our #group fitness page!

  1. workout with a buddy

If you’re feeling especially unmotivated to hit the gym, try inviting a best friend, partner, sibling, or family member to join you! You’ll get to step into the teacher or trainer role for a moment, which changes your point of view and can definitely shake up those burnout feelings.

If you have a friend who is well-established in their physical fitness routine, invite yourself to join them! Seeing a new routine or perspective can provide a total reset to your burnout or boredom and help renew your excitement and motivation about getting active!

Lastly, don’t beat yourself up. We all have ups & downs; days where we feel unstoppable and days where we feel, well, very stoppable! Just keep taking it day by day and remember that the way you feel right now will not last forever, no matter how permanent it might feel. You are capable of accomplishing so many things! But, Rome wasn’t built in a day and Hercules didn’t battle Cerberus on a weekly basis; so be kind to yourself and let yourself take time to rest, reset, and recharge. At the end of the day, you’ve got this!!

mental health resources

Mental Health FIRST AID Suicide Prevention Lifeline: 1-800-273-TALK (8255)

NIH (National Institute of Mental Health) Resources (Free crisis text line!)

SAMHSA (Substance Abuse and Mental Health Services Administration) – 24/7 Free Hotline: 1-800-662-HELP (4357)

www.mentalhealth.gov

NAMI (National Alliance on Mental Illnesses) Helpline: 1-800-950-6264 (Free crisis text line and chat!)

Betterhelp.com

Talkspace.com

join the tfc community!

subscribe to be best friends 🤍