Breaking Barriers and Jumping Hurdles

by Kris Pitcher

The clock read 5:00 AM, but it was a holiday for me and the negotiations began. And this is what the chatter in my head sounded like: I'll just sleep until 6:00. I need to get up and walk on the treadmill. I could do it later. I'm not going to want to do it later. I'm not really sleeping in. What if I took a day off from cardio. It's Thursday, Thursday's not an off day. I should just do it now. I'll feel better if I do it. It's only half an hour. It will be over before I know it.

If you're a parent, you've been deep in negotiation. If you manage people, you're a negotiator, if you have ever landed a job, gotten a raise, sold anything, bought a car...you name it - you can negotiate. And negotiating your way around barriers and over hurdles is what will carry your good intentions past February as you embark on your New Year's good habits.

I did feel better after I did my cardio. And, bonus - I got to shovel the couple of inches of snow that had fallen over night off the driveway! It felt good to be outside in the cold air, the sky was clear and the horses across the way were bellowing tufts to air from their nostrils that looked like smoke.

What exactly is a barrier? A barrier is a perceived roadblock keeping you from your exercise. I don't have time. It costs too much. I need someone to go with me. I don't know what I'm doing. I'm too tired. I have injuries. I have disease. I can do it later. etc. etc. etc.

Negotiating your way through those barriers is your key to overcoming them. And thinking about it ahead of time is the key. It's like teenagers - you want them to think about their choices before they are in a situation which is about to forever change their life.

Time is the number one barrier. We all have the same 24 hours in the day. With good time management we can fit our exercise in our day. Finding a gym on the way to or from work, or close to home makes it convenient. Figuring out when it fits well in your day is important too. Can you do this on your lunch hour? Do you sweat buckets and need to do it after work? Does this work best for you before work when you have the most control over your schedule? Find time and make time for your priorities.

We can talk through any barrier you can throw out there. A great exercise is to write down all the excuses you can come up with, and use your negotiation skills to counter those with solutions. You will see how easy it is to break barriers and jump over those hurdles.

Mind Your Manners, Gym Etiquette

by Kris Pitcher

We don't want to hear it!

Now would be a good time to remind ourselves of some simple rules of gym etiquette. There is already an influx of new faces, vaguely familiar faces, and faces I hope just disappear. But we do welcome all newcomers and returning exercisers this time of year, and yes we are happy to share!

Actually, I do like this time of year. There is a renewed energy at the gym and every one's buzzing with something...I'm not quite sure what it is, but something. I think it's optimism.Others are already complaining...so let's do our best and remember our manners with a few simple steps:

• No perfume - in fact please stop wearing it all together, but especially at the gym. Your perfume will throw me into a migraine before you can say, "How's tootin?"
• Dress appropriately - please don't be that guy in the too short shorts, or the gal spilling way too much boobage out the neck of your top. Let's leave a little to the imagination. And splurge on something that fits you this year, not in 1978. And don't wear those shoes you mowed the lawn in last year either. You need to suit up.
• Please don't talk on the phone - we know you are important and you are juggling work and family. But really you can take one hour for you. It will all be there when you're done.
• Follow the rules - if there is a 30 minute limit on the cardio machines, that means you too. If there's a ticket system to get into classes, use it - don't just show up and camp out on a spin bike.
• Don't text during yoga - this seems like a no brainer. Seriously, multitasking needs a break too.
• Use your inside voice - if you're center-of-attention guy, or drama-queen please, please just use your inside voice. Not everyone in the gym wants to know about your weekend. Really.
• Don't monopolize equipment - you can't seriously be using all 4 of those machines. We will be working in.
• Allow others to work in - that means to "take turns" using a machine or equipment you are also using. If I come up and you're sitting on the ab machine and I say, "Can I work in?" And you say, "Sure, I just have 2 more sets." Essentially you have said - No. That's not nice, especially if you're just going to sit there.  
• Use a towel, or wipe things off when you're done - No thank you for the MRSA infection. The gym provides spray bottles and paper towels for a reason.
• Put the plates away - if you get the toys out, put them away. That goes for dumbbells, bands, mats, balls, and anything else. 
• Don't make crazy sounds - if I have to look around to make sure I'm not being "punked", or some sleazy movie isn't being made you're making crazy sounds. Don't do that - it's creepy.

When in Rome, do as the regular gym-goers do. This is the way we like it. We have a culture that works because of some simple rules of etiquette which are now common sense to you. Look around the gym for additional rules. No swearing is a given, wear your shoes, don't eat Twinkies on the treadmill. See, simple.

And while other regulars may not agree, I hope you make it past February. Just mind your manners!

One For The Road

by Kris Pitcher

Hey, sorry to come by at this time but I need you to come for a ride with me. Don't worry about it, yes it's my car. Just grab your bag you can put your lipstick on in the car. See that old tape down there by your feet? Can you grab that for me? I found this the other day and when I heard it I thought of you. What? Why are you looking at me like that?

The tape begins to play but it's not the music you thought it would be. What you hear is your own voice. Your voice is telling you what you should weigh. See you're getting these ideas about what you might accomplish in the New Year. Ideas about what you'll do in 2011! You're setting goals, weight loss goals. And you know what you're doing, you've got your tape! Your tape tells you - it's been telling you - what you should weigh.

The thing is, when we listen to the tape together, driving down the road...the notion is so old it's not even a cassette. The tape you're playing is an 8-track. So, the top is down and I've ejected your 8-track tape. Oh, I'm gonna do it - here it goes! I just threw your tape OUT THE WINDOW! You are done with it. And I don't want you to give it a second thought.

There's no should, no magic number, no special size or place where you will all of a sudden be happy. It doesn't exist, and the tape you've been playing is keeping you from your own reality. The tape has been telling you, "You're no good now, you've got to be 120 and a size 4 before you'll be happy." Well, let me tell you something...that is ridiculous! And that's why I threw your tape out. You're welcome.

As you're thinking about where you'd like to be, take a realistic look at where you are. And I mean get on the scale. Set your success in 5 pound increments (not 55 lb). Next, map out how you will accomplish your goal. "I will complete 45 minutes of cardio 6 times each week and decrease my calories by 200 per day." Done. You've just lost a pound this week. In 5 weeks, you'll set another goal. Reset your tape and find your success today. Let your new voice be heard!

The Ultimate Stay Motivated Secret!

by Kris Pitcher

I've been holding this one back. I don't know why, maybe I didn't think you were ready. But I have the ultimate stay motivated secret to keep you on track for the whole year. Shoot, for the whole rest of your LIFE! It isn't snake oil, or poppycock, it's not a scam or a shim sham!

When I recently gave myself this gift, on Christmas day no doubt, I thought I had to share it with you. It wouldn't be fair for me to keep this to myself when all of you are ready to make changes, now would it? Why, with the New Year around the corner I know even though I have advised against it, you have your resolutions ready...so here we go. Are you ready?

The Ultimate Stay Motivated Secret IS - PROGRESS TOWARD YOUR GOALS! Are you seeing fireworks? Can you hear the trumpets? Did you see those white doves fly? I am grinning ear to ear because this WORKS! And I cannot wait for you to experience it. Oh, I'm sorry - did you think it was going to be a pill?

On Christmas day Jacques measured my body composition and low and behold...I was down 1%! My week of hard work, changes to my diet,  staying focused on my goals despite the cookies, fudge and fruit cake calling worked. IT WORKED! My early mornings on the treadmill even though I was on 'staycation' and wanted to cozy under the covers made the difference. Now that's motivation. Am I right?

This is simple positive reinforcement. The progress you will make toward your goals by working your plan will motivate you to continue to do the work. And it's hard work, I'm not going to lie. This is the secret! And if you do the work, I mean really do it...you will experience it too.

Sometimes I wonder, what does set me apart? How do I stay connected and focused? Well, here's the secret to staying motivated. It's the positive feelings I get from making progress toward my goals. Now you have the secret too. What will you do with it?

The Latest Craze

by Kris Pitcher

This is the time of year when I get really concerned about some of you. Rightfully so. With every turn I hear, "In January I'm...", or "Come January first that's it!" These proclamations are worrisome not because I think you won't do it...but because I'm worried you will.

January first marks the race gate and each of you are ready to run through the red "start" ribbon. "Gun ho!" doesn't begin to describe the enthusiasm building with each of your, "Come January..." calls. Excitement overcomes you and I feel it's my duty to caution you. I'd be doing you a disservice if I didn't. It's just that you take things too far.

You know the guy with the basketball jersey, the basketball shorts, the basketball shoes - the guy who is so into the culture but doesn't actually play basketball...I'm worried you'll be that guy. Especially with this new craze.

You've got your iPod loaded, and you've mapped out your route You've been reading up on the best methods, and form. You've considered a heart rate monitor, and maybe you even got one for a gift. You are so excited about feeling the earth under your feet, to be one with nature, to run as intended...barefoot. That's right, you're all geared up, or down rather, to catch the wave of the latest craze - barefoot running.

You see, I'm just worried that you'll take this too far, like you did with that last thing you tried. You got all the gear, joined the club...it wasn't good. So when you see the benefits of barefoot running, I'm afraid you'll extend that just a bit too far and well, just run totally bare!

We just can't have that, a little bare goes a long way, especially when you're running! It's time to temper your enthusiasm, curb your energy, and take your New Year's resolutions one step at a time. Please don't over do it. And if you are even considering barefoot running, just a little bit, keep it to your feet people!


Barefoot running is a well followed sport. I have to share a man was recently arrested running totally bare. When questioned, he said since it was good for your feet he figured it was good for your whole body. I believe he was also intoxicated. I am not making that up!

Bow Wowser What Time Is It?

by Kris Pitcher

We'll see if this guy likes 'em!

What time is it? I'll tell you what time it is, it's time to stop baking stuff for yourself and the "neighbors". But if you just can't shake the holiday baking spirit here's one more recipe to get you through. It's like a "bake on the wagon" recipe. And while you could eat this one, it's for Fido. Actually, for Henri Beau Solo (because he's so low), and Taylor. We'll see if they like their "cookies". Happy Baking!




Bow Wowser Dog Treats:

• 2 1/2 C flour
• 1 C rolled oats
• 3/4 C cornmeal
• 1 T sugar
• 3 T bouillon (chicken/vegetable or beef)
• 1 T paprika (dogs love paprika)
• 1 T brewers yeast
• 1 T dried parsley
• 1 C boiling water
• 1/3 C butter
• 1/2 C milk
• 1 egg

Preheat oven to 350, line cookie sheets with parchment paper.

In a food processor or blender grind oats into meal. In a large bowl cream together water, butter, milk, and egg. Add all the dry ingredients and kneed until the mixture forms a stiff dough. On a lightly floured surface, roll out the dough to 1/2 inch thick. Cut out using your favorite shaped cookie cutters (I used lips - a Valentine's holdover, plus I thought it was funny) or cut into squares. lace on baking sheets and bake for 30-35 minutes.

Store in a tightly sealed container for 2 weeks, or freeze for longer storage.


 

On the 1st Day of Christmas

by Kris Pitcher

I can't wait until the 12th day, so on the 1st day of Christmas my true love gave to me, twelve ways to motivate your way to the New Year! Let's get things started off on the right foot with 12 new ways to motivate ourselves to renew our enthusiasm!

1. Make Your Mark - Mark a big green X on your calendar every time you make it to the gym or park. Seeing your motivation in green and white helps keep you going. This keeps your goal right in front of you!
2. Join up - Joining a club or team provides a support system and someone to share the experience with. Often just knowing someone will be asking you how it's going can be the difference between exercise success and failure.
3. Peer Pressure - You can't leave your neighbor out on the corner checking her watch. When you make a date with someone you've got the accountability you need to lace up and get moving.
4. Challenge Yourself - Sign up for a 5-K fun run in the spring. Having a goal to train for gives you the motivation to work toward it with every session.
5. Dance Dance Dance - Music is a great motivator. Load up your i pod and get moving. Music can motivate you to work harder and longer than you otherwise would.
6. No Counting - If you're watching the calorie burn with each passing minute, your cardio becomes a chore. Burning off calories isn't your only goal or benefit. Focus on the stress reduction, the increase in cardiovascular capacity and the new found self esteem.
7. Find Fun - Find activities that you love and have fun. The more enjoyable your exercise is the more likely you are to stick with it.
8. Do It Together - Enlist your family to exercise with you. Your spouse, your kids, your friend, or take the dog...it's more fun when you do it together.
9. Dress To Impress - You need the right shoes and clothes to fit your workout. Breathable, wicking fabrics in stylish cuts will have you feeling great in the body you have now.
10. Show Me The Money - Put a dollar in a jar every time you go to the gym. At the end of two months treat yourself to a massage. You'll get there more often.
11. Mood Swing - A bad mood can ruin your motivation. A great workout can also swing your mood into line. Put things into perspective, take a deep breath and put your workout first. Your mood will thank you.
12. Only You - Motivation success comes down to you. You can make successful habits become your lifestyle. It's all about your values, and your choices. You can do it!