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Are you letting these common fitness roadblocks stop you from success?
As a coach I can’t help myself but to listen to peoples’ words and try to find out what’s behind them when it comes to achieving their goals. It is kind of a game for me. It just happens.
It is never meant to be judgmental, but rather from a place of “If we could figure out what is really going on here, we could create a way around it, a new mindset perhaps and move forward”…We need to move forward.
If we are stuck and we want to see change, we need to be doing something different. With just a few questions I can often dig out what the real struggle is.
Sometimes having an extra set of eyes can really open up a whole new world of possibilities.
But the real and most important question is…Is the client willing to do the work?
Now, while all of these things, and more, definitely play a role in keeping us from our health and fitness goals we must remember that everything is figureoutable! These things are merely barriers to an end goal. Just like a “road block” sign, they can be picked up and moved but we have to take the effort to get out of the car and do the work to move them! We have to be honest with ourselves…Is that REALLY the thing that is keeping me from my goals or is that the excuse I am going to use today to keep me from my goals?
Keep reading and we will move some of those roadblocks together..We might even get a workout here as we get in and out of the “car” to drag them aside!
Here are some of the real conversations that come up about common roadblocks to improvement
“I used to go the gym and do a little bit of the treadmill and a little bit of the weight machines and some crunches but never knew if I was doing them right or how many to do or if I’d done too much or too little.”
I totally get this. I used to see it all the time in bigger gyms. These were the people that would come in for only a few visits and not come back. It totally makes sense. It feels like a waste of time when you are unsure of what you are doing and it can be very discouraging. The messages running through your head during a “workout” like this cannot be very positive and that’s definitely not what we need to help us stick to it.
We need confidence that our time is well spent. We need to feel energized when we leave. We need to feel encouraged in order to want to keep coming back. The brain wants to do again what it feels happy doing, not what it just spent and hour beating itself up about We need thoughts like “I nailed that”. I’m getting stronger”. “I feel good here”. “This place makes me happy”.
Going to the gym is much like going on vacation (but better – in my humble opinion 😉 When you go on a trip you make a plan. You look at a map and figure out how to get there. You know when you’ve arrived because the GPS tells you with a pin on a map. You’ve made a commitment by making a hotel reservation. You’re all in. When we go to the gym it is very important to get the most our of your time there so we feel great and want to go back tomorrow.Move the fitness roadblocks:
⇒Have a plan. Know exactly what you are going to do when you get to the gym.⇒Make sure your plan includes a warm up, cool down so you know exactly when you are done
⇒Make a weekly plan AND a daily plan – will you do strength training 3x a week? What exercises will you do? How many sets and repetitions? Will you add high intensity interval training on some days? Which days? How many rounds? When will you stretch? Map it ALL out
Make a weekly plan AND a daily plan – will you do strength training 3x a week? What exercises will you do? How many sets and repetitions? Will you add high intensity interval training on some days? Which days? How many rounds? When will you stretch? Map it ALL out⇒Hire a trainer if you don’t know what to do. You can meet with a trainer on a regular basis or simply have them write you our a balanced plan and go back for another visit when it is time to change it up (which should be about every 4-6 weeks at the most)⇒Join group exercise class. The motivation level is high, music makes it fun and you can learn proper technique so when you are comfortable enough to hit the weight room you have the confidence that you are doing the exercises correctlyThere are so many options out there today to help you figure out a plan. Don’t let that be the thing that holds you back. If we are totally honest, that really is not a valid excuse. You just have to spend some time mapping it out.
“I went to a big gym in town and I just felt like they were all looking at me and I was the “fat girl”
Now this b
reaks my heart. I know that so many people feel this way and it just makes me mad! Not at the people that feel this way but at society that has created this environment for people. It is a hard one to get over and keeps many people from taking the first step. This is exactly why I built the private studio I have now. People need a place to go where they don’t have to look to the left and look to the right and feel uncomfortable for their whole workout! The reality is that most likely no one in the gym is thinking these things (or very few) but just the thought of it is enough to make you want to stay home. that is real.
reaks my heart. I know that so many people feel this way and it just makes me mad! Not at the people that feel this way but at society that has created this environment for people. It is a hard one to get over and keeps many people from taking the first step. This is exactly why I built the private studio I have now. People need a place to go where they don’t have to look to the left and look to the right and feel uncomfortable for their whole workout! The reality is that most likely no one in the gym is thinking these things (or very few) but just the thought of it is enough to make you want to stay home. that is real.Move the fitness roadblocks:
⇒Find a smaller, more private setting to workout in…boutique studios are popping up all over these days⇒Go to a gym on a trial membership – Give it your best try for the duration of your temporary membership but don’t get locked into a long term contract until you love the place.⇒Make a commitment that you will stick it out to a reasonable amount of time to past the uncomfortable stage⇒Try to go at quieter times in the day or late in the evening to avoid the crowds and the feeling you are being watched⇒Go with a friend so you can support each other through the first few possibly uncomfortable visits⇒Try out all of the aspects ( group exercise classes, personal training, education classes, sports leagues…) and get a feel for the fit. You might find that you feel more comfortable in one area of the gym than another at this point in time There will always be a bit of discomfort at the beginning as with anything new but give it a little time to stick. If you never really feel welcomed and that you fit in, move on to a new place. Just be aware of your reasons. Are they legitimate reasons? Where you being too picky or was the front desk staff really disinterested and unapproachable each time you tried to engage?
Before giving up on that location make sure that you are not running from a deeper issue or old messages and using the gyms’ “failings” as an excuse…Then, Do the work.
“I’m just not that motivated to stick to a plan”
Some people were born with internal motivation to workout and eat right. Not everyone. If you are externally motivated, that means that you will need a little push from the outside. (You can read an article about the different types of motivation HERE) Don’t let that keep you from making a plan.
Move the fitness roadblocks:
⇒Make a commitment. Write it down, say it out loud, tell a friend…something like: I am going to find a workout program that I will do 3 days a week for the next month
Make a commitment. Write it down, say it out loud, tell a friend…something like: I am going to find a workout program that I will do 3 days a week for the next month⇒Schedule it into your calendar – you are worth scheduling time for!
Schedule it into your calendar – you are worth scheduling time for!⇒Making a date to meet a friend⇒Schedule a session with a trainer. I can tell you for sure that when you put money on the line you are WAY more likely to show up for yourself. My clients tell me this all the time:” I wasn’t going to come today because I had so much to do but I knew I was paying for it so here I am!” It’s just a fact…we value what we pay for more than a simple thought of “I should go to the gym”“I had a really great workout partner and he moved away.”
This is a big deal also. This could definitely happen but don’t let it be the end of your progress. It may not be that same at first but your companionship will grow and begin to feel like a well worn glove. You just have to give it some time, just like your first workout partner. Having someone you feel safe with, that has your best interest in mind and is waiting for you at the gym is a BIG piece of the success puzzle. We are not all self motivated and we don’t all know what to do with our workouts.
In this case we have identified the issue: “I worked well with a training partner but now I don’t have one”…
The solution: Find a new training partner.
Now, you may not be able to find one that completely fills the same spot as your last training partner but I am sure there are people in your life that have your best interest in mind.
Move the fitness roadblocks:
⇒Find a partner at work that has an interest in getting more active before or after work or during a lunch break⇒Check Facebook for local groups that are all about getting active. There are often groups for hiking, walking, biking. It may feel intimidating at first but you will probably find a whole new community of people there that can help get and keep you moving ⇒If there is no one you can think of a personal trainer is a shoe in for motivation and accountability.Contrary to popular belief we are not all drill sergeants tha want to make you vomit and cry. WE have your best interest in mind! If you think your trainer is more concerned about their next Instagram selfie and their paycheck….run, don’t walk (You”ll burn more calories while you’re at it) to a new trainer. HERE is an article I wrote for you on how to choose a personal trainer
I have met some of THE coolest people through my gym. I love my clients and love what each one brings to the table. I learn so much from them. You may find that you have just found a new super great friend when you hire a personal trainer.
“I don’t have time to eat healthy…”
I’m going to have to get bold here…All I can say (and I am going to get a little harsh here) is:
This is an excuse I hear all of the time and I’m just not buying it. Think of it like this:
We are all busy. All of us.
We ALL have 168 hours in a week.
You may work 40-50 hours a week and have a 1 hour commute each way. That is still only a max of 60, maybe 70 hours a week.
There are still 100 hours in a week for you.
Let’s say you sleep 7 hours a night ( I hope you get that much). That brings us to 109 hours used up in the week…
That still leaves 59 hours to use at your discretion…
What I am saying is that most people are really not too busy to find just 1 hour a week to prepare healthy meals to have on hand. I gotta say, I just don’t buy this one as a viable excuse.
Here, let me help you Move those fitness roadblocks:
⇒Buy “convenience” foods that can be found at the grocer store to make this process even simpler- Have the butcher cut your meat into small slices or chucks to make cooking quick and easy
- Buy pre-cut veggies
⇒Plan it out. Take just a few minutes each week to make a plan (there’s that road map again). If you put a little thought into it, you know if you are on (or off) course throughout the week.
Plan it out. Take just a few minutes each week to make a plan (there’s that road map again). If you put a little thought into it, you know if you are on (or off) course throughout the week.If you don’t know what to eat, find a done for you meal plan…I have a free 7 day fat loss guide for you toget you started HERE…
My hint for you is start with eating whole, real foods.
⇒Block out ONE hour a week to do your meal prep.
I teach you how HERE in my “Prep It” meal prep guide
When I explain to my clients how I prep for healthy meals in just one hour a week they become intrigued, give it a try and don’t look back. If they fall off the meal prep wagon they ALWAYS quickly recognize that the meal prep is what made all the difference in their clean eating.
“My Spouse likes to sit on the couch in the evening and snack”
Now, say this again …out loud.
Unless your spouse is force feeding you, this is figure-out-able. While spending quality time is very important and contributes to a healthy, happy life, it doesn’t have to thwart your progress. The truth is…you are responsible for what goes into your mouth, not your spouse. Be honest with yourself about that.
Let’s move the fitness roadblocks:
⇒Make a deal with your spouse: You will spend a certain number of evenings on the couch and a certain number of evenings out for a walk. Let them know that you would
love for them to join you so you can spend quality time but don’t pressure them if it’s not their thing. Tell you spouse your goals and ask for their support⇒Make healthy snacks available for you to eat. Now, it would be great if your spouse would eat them too but it never really works to force the issue.
Make healthy snacks available for you to eat. Now, it would be great if your spouse would eat them too but it never really works to force the issue.⇒Plan to be more active earlier in the day if you know that this will be your night time activityThe reality is that people often look at he problems but don’t take the time to really look into the fact that they really are “figure-out-able”. Most of these things we talked about today don’t even really take much time. They are really fairly simple They just take a little bit of thought.
We need to take just a few minutes to get out of the car, slide that roadblock over to the side, get back in and keep moving forward
The question is…Will you make it a priority? Will you do the work?
I have a simple, free worksheet to walk you through the steps to refresh your mindset, reset your goals and reframe your thoughts about taking care of your health and fitness. You can read the accompanying article HERE
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