Archive for the tag - change

When and How to Get Started?

Start here, and start now. 6 months from now, you'll be very glad you did.

It’s the new year and you’ve made a resolution to live healthier. Great! But when and how do you start?

The when is easy. The answer is, of course, now. The present moment is the only moment in which you’ll ever live – try as we might to live in the past or future. All decisions are made in the present moment and all actions are taken in the present moment.

And if you do act right now, in six or twelve months, you’ll be very glad that you did. Just think if you made (and stuck to) this resolution a year ago; you’d already be enjoying a transformed life. But instead of looking back, let’s stick to this present moment and know that the time for change is now.

The how can seem trickier. And indeed, the how will be different from person to person, and it really depends on your goals. As I’ve mentioned a million times, I advise my clients to commit their goals to writing (it makes it official!) and abide by the S.M.A.R.T. philosophy of specific, measurable, attainable, relevant and timely goals.

But while the details of what you need to do to make your S.M.A.R.T. goal a reality can seem overwhelming, remind yourself that all you need to do is take the first step. The realization of a goal is really the sum total of many small steps – and you just need to take the first one. It doesn’t seem so daunting, does it?

So the bottom line is this: Right now, take the first step. Just one step – whatever it might be for you. It might be the hardest step to take, but it’s also the most important.

P.S. There are only 48 hours left to use discount code “youtube” and save 25% off The Davey Wavey Weight Loss Program. It’s been my most successful product launch ever – and I’ve been getting tons of great feedback. Snag your copy today before the discount ends!

7 Ways to Freshen Your Workout!

I just joined a new gym and I can’t believe the effect it has had on my workout. It’s different equipment, different machines, different people and different classes – and quite frankly, it has all been a breath of fresh air.

We human beings are creatures of habit, but our workouts crave change. Our muscles and bodies adjust to the same old – and more of the same always produces more of the same. Here are a few tips for breathing new life into your old and stale workout:

  1. Fresh environment. Changing gyms can make a HUGE difference. I think I was getting a bit too comfortable at my old gym; much of my workout was spent chatting it up with familiar faces. I don’t yet have friends at my new gym, and it keeps me to the task at hand. You can also freshen up the environment by taking your workout outside. Outdoor cardio is very challenging, and you can get a good strength training workout using your body weight as resistance. Bike. Hike. Or play sports with your family and friends.
  2. Fresh tunes. Did you know that numerous studies have concluded people burn more calories during exercise while listening to music? I’ll be honest – I think my iPod is more of a hassle than it’s worth (with all the wires, batteries and cords with which to deal). But many people love exercising to music – and what better way to breathe new life into your workout than creating a new playlist? Our brains become bored with the same old music, and that can create negative energy energy that translates to our routines. Get some new beats!
  3. Fresh exercises. Our bodies adjust to, and become comfortable with, the exercises that we perform. If you normally do the pec fly machine, for example, try dumbbell pec flies instead. Just switching up a few exercises makes a big difference that you’ll really feel.
  4. Fresh kicks. Running sneakers should be replaced every 400 – 500 miles. Wearing sneakers beyond their life expectancy increases the risk of injury. Consider investing in a new pair – it will feel great, and give you some extra “umph” at the gym. Calculate how long your shoes will last and write the expiration date inside the sneaker.
  5. Fresh order. This is the simplest thing you can do! Reverse the order of the exercises for each muscle group. If you normally do dead lifts, squats, calf raises and lunges, try doing lunges, calf raises, squats and then dead lifts. Your body will thank you.
  6. Fresh classes. My new gym has a slew of classes that I’ve never taken, like “yogalates” and kickboxing. While trying a new class can be intimidating, it’s a great way to work your muscles in new ways – and to learn new exercises. And if you’ve already taken everything that your gym has to offer, expand your horizons. Sign up at a rock-climbing gym, take karate – or, if you’re feeling ambitious, download my yoga program.
  7. Fresh foods. If local produce is in season, treat your body to some delicious fresh fruits and vegetables. Going to a farmer’s market is much more fun than a giant supermarket, and it’s good to support the growers in your community. While eating fresh foods isn’t part of your workout per se, it does help support a healthy and balanced diet which will make you feel great!

Try these tips to add new life to your old routine – and if you have any additional ideas, please share them in the comments below.

Change Your Workout for Better Results.

As I mentioned, I spent much of my weekend in New York City. To my delight, the gym in our hotel was covered in inspirational fitness quotes – and there are few things that I love more than inspiration fitness quotes (though the fitness model at right is one of them). In fact, I even designed a gym bag covered in uplifting quotes. The best of the best was a quote that read as follows:

“Focusing on results won’t change anything.
Focusing on change will give you results.”

The quote resonated with me, and I’ll tell you why.

We’ve all heard people say, “I wish my _______ was flatter/more defined/more muscular/thinner/thicker.” In fact, most of us have probably said it ourselves. It’s pretty easy to look toward the results that we want, but it’s much wiser (and a bit harder) to look at the changes in our routines that those results necessitate.

Many people get in a rut at the gym. It’s common to fall into a repetitive routine. But if your current routine isn’t creating the results you want, it’s time to make changes.

Often times, the changes don’t mean spending more time at the gym – or even necessarily working out harder (though this is sometimes the case). For many people, it’s really about exercising smarter. It’s about making use of the methods, techniques and exercises that are connected with the results you want.

But where do you start? Learn about exercise, and then apply what you learn to your routine – make the changes that will give you the results you want. Reading this blog is a great start. Signing up for these blog posts by email is even better. And stay tuned for Dec. 29 – I’ll be releasing a downloadable fitness program that will essentially make me your personal trainer. I’ll simultaneously hold your hand while kicking your workout’s butt. Great stuff.

The bottom line: Make a commitment to educate yourself about fitness, and then make the changes that your workout needs. More of the same will just bring you more of the same.