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Exercise Tips And Support

Sep 06 2016

People of Santa fe. Don’t Let That Little Voice Derail Your Exercise Program

How To Defeat That Little Voice That Is Trying To Sabotage Your Exercise Program.

Everyone has positive intentions when it comes to their health and wellness.

You set some great exciting goals and on an exercise program. You buy some new workout gear or new membership. You block the time on your calendar. You have great expectations.

And then… That little voice pops up. Usually not in the first day or two, usually after something a little bit more emotional or one of those longer days that just makes you a bit more tired. And it whispers tiny snippets of negativity. “You don’t really need to do that today you can do it tomorrow.” Or “One little bite won’t hurt.” Or “Go ahead and sleep in you can get to your workout later today.”

You all know what I’m talking about.

It’s that devilish little voice that encourages you to stray from your goals. It sets up excuses and rationalizations. In fact, she’s the queen of rationalization. She’s the one that helps you talk yourself out of doing everything that you totally intended to do.

How do you quiet her when she does pop up? Or how do you keep her from popping up at all?

I think there’s a series of things you can do to prevent that little voice from talking you out of your exercise program routine.

The first is to get super crystal clear on not only your goals, but why they are important to you. Why do you deserve this? Why is it important now? What will that mean to achieve this goal? With a Big WHY, it’s a lot easier to talk that little negative voice down.

Also, you have to be realistic that she’s still going to pick up her little head after you had a long day or challenging circumstance. So the other best way I know to shut her up, is to start each morning with some kind of an affirmation about how you want your day to go.

What will you do that day to move towards your goals? Keep reminding yourself of your big WHY the whole time. That way you’ve already started a dialogue of success, and if she does pop up you’re in a stronger position to remind her and yourself of what it was you were going to do.

I also recommend a little journal at the end of the day to recap all the positive things you did do, and possibly even lay out the plan for the next day.

I think the best way to keep that little voice quiet is to take things one day at a time. It’s great to see the big picture goal but if you know that small daily actions are what it will take to achieve it, you’re much more likely to hold yourself to those small daily actions.

So don’t lose sight of the little things, even though that little voice will try to talk you out of doing what you planned. She’ll try to tell you they don’t affect the big picture, but you know better. You know that true change is the result of taking small consistent actions.

Sometimes we’ll have slip ups and let ourselves listen to what that troublesome voice says, but if we can focus daily on the little actions, the little steps, the little moves that push us closer towards our goals then we can counteract that negative voice. And once she sees that you’re actually serious about reaching your goals, she’s going to stop popping up quite so often.

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Written by SolCoreFitness · Categorized: Blog, Exercise Tips And Support, Motivation, Semi Private Personal Training · Tagged: Personal Training, Santa Fe, SolCore Fitness

Aug 10 2016

How To Choose A Personal Training Fitness Program For You in Santa Fe #2

Personal Training Program Video 2

If you have a fitness goal you need a holistic fitness program, not the latest cookie cutter fad workouts. Here is the seconed of three video’s to educate you a little bit more.

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Written by SolCoreFitness · Categorized: Blog, Exercise Program, Exercise Tips And Support, Semi Private Personal Training · Tagged: ELDOA, Myofascial Stretching, Personal Training, Santa Fe, SolCore Fitness

Aug 07 2016

How To Choose A Personal Training Fitness Program For You in Santa Fe

Personal Training Program Video 1

If you have a fitness goal you need a holistic fitness program, not the latest cookie cutter fad workouts. Here is the first of three video’s to educate you a little bit more.

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Written by SolCoreFitness · Categorized: Blog, Exercise Tips And Support, Holistic Nutrition and Lifestyle, Personal Trainer, Semi Private Personal Training · Tagged: Exercise Program, Personal trainer, Personal Training, Santa Fe, SolCore Fitness, Weight loss

Feb 24 2016

Personal Training Success Story

Personal Training Success – Leslie Weinstein

This member of the month’s success story is great for a number of reasons.

First, this is the whole reason we exist. Our mission is to have #500balancedhealthystrongpeople that can live their lives to the fullest and be of the most service. Leslie is one of those people. Having a personal training success story like Leslie’s makes our mission worthwhile and fun!

The second reason is due to the power of referring someone to a program and support system that will help them achieve a better life through health and fitness. Leslie’s friend and fellow member, Barbara R, referred her to our personal training program. Barbara heard that her friend was in need of help and, based on her trust in us, told Leslie that we would be a great option for her.

It was important that Leslie find the right fit in a personal training program, because she has very specific health concerns that need to be taken into consideration. Chief among her health issues is a blood clotting disorder that she has to control with medication. This medication thins her blood and if she were to fall and cut herself, it would be quite serious.

Due to Barbara’s outreach and recommendation, Leslie has now achieved amazing results and is on the right track.

Leslie and her husband, Sheldon, came from St. Louis and have been in Santa Fe for over a year now. She had been a successful Social Worker and businesswoman in St. Louis, but when the time came to retire she packed up Sheldon, Alice (her beautiful dog), and a host of other pets and hoofed it to Santa Fe.

For the first year, she was getting her bearings and setting up her life. She found friends, great places to visit and eat, and she even found a way to give back by visiting a local nursing home with Alice on a weekly basis. But the one thing lacking was her health.

Leslie was ready, but due to her health, she was unable to enjoy her retirement. She wanted to be stronger and healthier. Now through her amazing mindset and hard work, she has obliterated her goals and has moved on to bigger ones.

This is why Leslie is our February personal training success story.

 1) What made you decide you wanted/needed to start a program?

I was overweight and a pre-diabetic and knew that if I didn’t do something immediately it would be too late. I wanted to get stronger and healthier and to be the best that I could be. Just because I am in my 60’s and retired, doesn’t mean that I need to give up. Just the opposite, I want to live my retirement with the best life possible.

2) What did you do before?

I go to my doctors to manage my blood disorder. I went to PT for my knee and back and after my shoulder surgery. I took water aerobics twice a week and it was enjoyable, but I knew it wasn’t going to get me anywhere.

 3) What results have you achieved since starting your program that you are proud of?

My stamina, strength, posture and balance are so much better. I used to be terrified of falling because of the fact that getting a cut could be very dangerous for me and now I feel more “upright” and physically confident in my body. I have lost 15lbs and 10% body fat. My shoulder which always kind of hurt and felt funny after the surgery feels as if I never had it.

 4) Do you have a favorite exercise? Least? What do you like or don’t like about them?

I like all the exercises that we do because I see the results it gives me. Well, except the cardio part and that is because it is hard, but I know that it is good for me also.

 5) What are some challenges or goals you are currently working on?

I want to continue to lose weight and continue to gain confidence in my balance. A nice benefit to this program is that it is helping my knees and I would like to continue to get them strong. I also want my back to continue to get strong.

 6) What do you like best about our program/ having a trainer?

It doesn’t feel like you are going to the gym. You guys pay a lot of attention beyond what the routine is. The program is flexible and intelligent and goes beyond just the muscles and bones.

 7) What advice would you give to the other SolCore Fitness members?

Keep the positive movement forward. Don’t dwell on what you can’t do. You will do as well as you can. It’s not about comparing yourself, it’s about how you feel.

 8) What would you say to someone on the fence about joining our program?

Figure out what you can do, because this works. If you have the resources, it is well worth it. After the first 2-3 months you will be able to see and feel what it is all about. Go on “autopilot” and have faith and trust. This is what I did! It was very challenging at the start, but I just kept coming and doing what I could of the homework. And after that first 3 months, you will love it! The “homework” they give you is very important and priceless. It helps solve the problems that you have and gives you the ability to “treat yourself.” Invest in yourself. It will come back to you and more.

 

Do you want to achieve what Leslie was able to achieve? If you are looking for a little more support and education on how to do it right to reach your health and fitness goals them contact us about a free consult and trial. Go to https://www.solcorefitness.com/consultation-landing-page/ to request one.

The free trial wont be around long so claim it while you can. Go to FREE CONSULT AND TRIAL.

 

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Written by SolCoreFitness · Categorized: Blog, ELDOA, Exercise Program, Exercise Tips And Support, Holistic Nutrition and Lifestyle, Motivation, Myofascial Stretching, Personal Trainer, Personal Training Success, Semi Private Personal Training · Tagged: Holistic Fitness, Personal trainer, Personal Training, personal training success, Santa Fe, SolCore Fitness, Weight loss

Jan 18 2016

How To Use Facebook For Weight Loss

The Dirty Little Secret To Use Facebook For Weight Loss.

How many minutes (or hours!) do you spend on Facebook, Twitter, Instagram and other social media websites? Do you know that social media can be used to keep you connected to a community to support your weight loss goals?

Social media used to be reserved for connecting with others, sharing pictures, and staying up-to-date on the latest news, but now researchers have found it may also help people lose weight.

In a recent study, scientists observed 22,400 people who were taking part in a large, international online weight-management program. They focused on about 5,400 people who participated in the program for at least six months and who posted their weight loss progress at least twice during the study period.

According to researchers, the most significant factor linked to weight loss was a person’s level of social networking. Over the six-month period, those who did not have any friends in the online community saw a 4.1 percent decrease in their body weight while those who were more active in the community saw a greater decrease.

People in the study with 2 – 9 friends saw a 5.2 percent decrease and the people who were in the largest cluster of friends within the network saw a 6.8 percent decrease in body weight. Those who had a high number of friends – and whose friends also had a high number of friends – had an 8.3 percent decrease in body weight.

The lead study author, Julia Poncela-Casasnovas of the Rovira  Virgili University in Tarragona, Spain, explained the findings.

“It makes sense that social connectedness is related to any goal people try to achieve. It can be AA [Alcoholics Anonymous], or just joining a gym with friends, or quitting smoking. Any of these behavior-modifying endeavors are more likely to succeed if you have some kind of social support.”

Twitter’s analytics team revealed that an average of 15,000 tweets about weight loss alone are posted each day.

Brie Turner-McGrievy, a health researcher at the University of South Carolina, conducted a study to see if there was a connection between tweeting about weight loss and actually losing weight.

Turner-McGrievy, along with a team of researchers, studied 96 overweight and obese people who were interested in losing weight and used Twitter as one of their social networks. According to the study, the researchers found that engagement with Twitter was associated with greater weight loss.

But several studies have raised concerns over the use of social media and its effect on body image. Seeing images of models and thin ideals can lead to comparing our own appearances to them, which can result in body image dissatisfaction.

A recent study conducted by Florida State University and published by the International Journal of Eating Disorders found that a group of women who were asked to browse Facebook for 20 minutes experienced greater body dissatisfaction than those who spent 20 minutes researching a specific topic online.

Dr. Phillippa Diedrichs, senior research fellow at the University of West of England’s Centre for Appearance Research, says that research supports the link between social media and body image concerns.

“The more time spent on Facebook, the more likely people are to self-objectify themselves.”

Although social media can contribute to body dissatisfaction, it can also promote health if used the right way.

Christy Brissette, a dietitian and nutrition media expert, encourages people to focus on what your body can do and what you’re doing for your health rather than how your body looks.

Social media also fosters community and support towards achieving a goal. According to a Northwestern University study, dieters who used the community-supported benefits of social media lost more weight than their less-connected peers.

In the study, online dieters used a website and app called CalorieKing to access weight-loss tools and log their meals. Those who checked in regularly and “friended” other members lost 8 percent more body weight after six months.

Another study from the Dominican University of California found that 70 percent of study participants who reported their progress to a friend each week completed their goals successfully, compared to 35 percent of those who kept their goals to themselves.

Although looking at certain images and comparing yourself to a perfect ideal can lead to body image issues, using social media as part of a weight loss or fitness journey can help hold you accountable to your goals and give you the support you need to achieve them.

Instead of spending hours scrolling through your Facebook feed, now you can use social media to help transform your body and your mind. Get involved with an online community, share your goals, and you may achieve your weight loss goals faster than you thought possible.

We use a strong support system of community to support you to your weight loss goals. Our community, facebook group and personal trainer’s help support you throughout your whole journey.
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Written by SolCoreFitness · Categorized: Blog, Exercise Program, Exercise Tips And Support, Semi Private Personal Training · Tagged: Personal Training, Santa Fe, SolCore Fitness, support, Weight loss

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