Focus on Fitness

Do you have a hard time making a commitment to exercise and keeping that commitment? I decided to spend an hour with Denise Rhyne, owner and coach at Kaia F.I.T. in Roseville a women's only fitness center I asked her the questions I hear from many women who feel overwhelmed with having to add exercise to their already full plate.   

Denise is really passionate about fitness, but understands the reality of our daily lives. She advises us to get away from letting the number on the scale dictate our level of success. Instead she encourages us to focus on strength. Embracing exercise for fitness and letting go of it as a means to lose weight. 

How do you recommend someone who has never worked out much get started?

• First and foremost, start slowly and stay in the “now”. Stay away from the negative thoughts that say, “I shouldn’t have let myself get so out of shape,” “If only I’d started 3 years ago,” etc. Allow yourself to be exactly where you are with starting over or just starting your program. 
•  Commit to your workouts for at least 21 days or 3-4 weeks in order to create a habit of activity and a consistent workout schedule (days, times and locations) on your calendar.
• Choose a venue or environment that feels comfortable to you (i.e. if you know you love to be outdoors, pick an outdoor venue). If you know you love to do a variety of different exercises both indoors and outdoors, pick a place that will offer you those options.
• Be patient and keep your expectations realistic; just starting any exercise is good. 
• Enjoy the process and don’t give up. Too many times we set unrealistic expectations and look at a workout program as a “start to finish” event. Instead, look at your health and workouts as a long-term lifestyle.

When it seems there aren’t enough hours in the day, how do you recommend someone find time to work out?

• Just as we can all find extra money per month by eliminating even the smallest items, we can find extra time by eliminating time wasters or time spent doing things for everyone else that is not absolutely necessary.
• Look at the time slots in your schedule that you can control. Identify an appointment, errand, commitment you’ve made that you can delegate or eliminate. Get up early while everyone is asleep or go right after work. 
• Although finding this time may initially be a challenging adjustment for you and others in your family, the vast majority of the time everyone adjusts quite well. You’ll be amazed at how easy it is to keep that time to yourself!

I often go to bed with the intention to work out the next day, but I wake up unmotivated. What are some tips to get motivated?

• Ultimately, we all want to feel and look healthy, have more energy, sleep better, have clearer eyes and skin. It is proven that a lifestyle that includes exercise and healthy eating contributes to feeling and looking healthy. 
• Think about why you made the initial decision to begin your workout program; remind yourself of your “why.”  Your “why” is a deeper reason than wanting to lose weight.  An example of someone’s “why” would be “I want to lose weight so that I can play and move with my kids at the park rather than sit on the bench because I am so uncomfortable getting up and down carrying this extra weight” or “I want to lower my cholesterol or blood pressure to prevent any risk of health issues that are prevalent in my family so that I am around to see my kids graduate from high school or college”
• If you have not really identified your “why”, now is the time to do this.  Finding and remembering the real reason you want to stay on your journey to health and fitness is key to staying on your path.

 Many people associate working out with weight loss. I hear people say they stop working out when they hit a weight loss plateau. What are your suggestions?

• There is so much information, hype and focus on losing weight and being thin that it’s easy to get caught up in the weight loss numbers and to lose track of the real and individual reason(s) for health and fitness.
• The good news is that solely focusing on the number on the scale is not as important as how strong and fit you feel.  
• Strong is in. Feeling healthy and vibrant is in. Looking and feeling fit is in.
• A true plateau is four weeks of no body fat lost, no inches lost AND no weight lost. Chances are, when we think we’ve hit a plateau, we really haven’t. If in fact you have experienced no changes in any of the 3, you’re not at a complete dead end. When you think you are at a “plateau” this is a great opportunity to re-evaluate and get extra honest with yourself and with your nutrition and exercise habits by asking yourself the following questions:

1. How are your meal and snack portions? 
2. How frequently are you eating? 
3. What are you eating? 
4. Are you consistent with your workouts?  
5. Are you mixing up your workout regime so that your muscles and mind are “confused” and are not used to the same old training regime? When you change your workout routine frequently, you are asking your body to continuously adapt and react in a different way. When  you frequently change the muscles being worked, your metabolism will naturally increase.   

• Try journaling your food and workouts for at least 3 days. You will almost always find that your portions are a bit larger than you had thought, or that you are waiting too long in between meals to eat, or that those “just this time” less than optimal food choices are occurring more frequently than you realized. You may also realize that your workouts have been more sporadic than you thought.
• Keep track, change it up, and keep going!

Gyms can be intimidating- what should someone look for in deciding where to work out?

• First impressions are always key and are usually accurate. Call or drop in to check out a gym or workout facility. You want to feel immediately and genuinely “invited” or welcomed. If the feeling you get from your first encounter does not sit well with you, move on.
• Don’t be afraid to ask any and all questions that you have.  You workout program is about you.
• Don’t be afraid to step out of your comfort zone.  If you find a workout place where you love everything you see and hear but there are one or two items that are not on your “perfect gym list”, re-evaluate whether or not those items are excuses or real requirements. 

If you do not have a regular exercise routine, I think Denise makes some great suggestions. I have personally used her suggestion to set the workout time in my schedule and have my clothes all ready to go each morning, so I have less opportunity to change my mind. Think more about fitness and less about weight loss can be a great contribution to overall success. What is your fitness tip? Let us know below.

Contact Denise Rhyne at Kaia F.I.T. Roseville here or call her at 1-800-473-4216.

Kim McLaughlin LMFT is a licensed Marriage and Family Therapist (mfc 27667) providing counseling in Roseville, CA. Kim McLaughlin LMFT specializes in counseling people with binge eating, compulsive eating and eating disorders. This blog is not meant to be a substitute for counseling and if you are in need of counseling services contact Kim McLaughlin LMFT here.

Sign up for Kim McLaughlin’s free Special Report: Top Strategies to End Binge Eating here or visit her website at www.feedyoursoultherapy.com.