The Muscle You Must Work To Break Through Plateaus

Working out is easy, eating healthy is tough but it’s the mind that is the hardest to train.  You can get on the Elliptical for an hour and lift weights five days a week but if you don’t get a grip on your mental fitness you will struggle every inch of the way to reach your goals.

Here are the things I’ve learned from my own life and in observing my clients that might help you conquer the mental game.

  1. Make peace with failure.  I’ve competed in about five bodybuilding competitions and never won first place.  I’ve done duathlons and powerlifting competitions where I’ve won some and lost many.

383850_243108732428192_399410553_nMy first duathlon I rode the entire race with the front brake on.  Talk about feeling like a novice!  The whole race I was so confused why everyone was passing me;) LOL  I learned from that experience and never repeated that again!

If you’re new to the gym or trying a new sport, don’t expect yourself to be an expert overnight.  Give yourself time to learn, consider getting a coach or personal trainer and don’t be afraid to fail.

2.  Your mind quits long before your body does.

This was something my triathlon coach would often say to our team during training.  He would usually say this when we were all dog tired and he would challenge us to pick up our pace.  He was right, I found that my body could go harder.  His influence helped me reach another fitness level, become a better athlete and personal trainer.

img_3708This is one of my client’s who came to me with goals that she wanted to accomplish. I would be doing her a disservice if I didn’t challenge her to push past her comfort zones.  We are always able to laugh, but we mean business;)

There is going to be discomfort, the mind will scream ‘STOP!  That’s enough!’  There can be no change if there is no challenge.

Hire a personal trainer, get a workout partner or join a fitness group that will call your bluff. Think about it – your last workout did you give yourself an out to stop?  A good personal trainer will know when you can do more and push you to achieve your best.

  • What helps me to always give my personal best is to ask myself, “can I go one more minute?  Can I do two more reps?”
  • If you’ve been doing the same 3 sets of 12 for months, make it 4 sets of 12.  If you’ve been running at the same pace on the treadmill, increase your pace or add more of an incline.

3.  When your focus stops your power stops.  The past few months my mental motivation has been slipping and I’ve had a harder time getting to the gym.  I’m realizing that because I’m always multitasking I’m mentally exhausted.

There is value in focusing on one thing at a time.  Focusing the mind helps you be more at ease in the present in the moment.  Focused attention slows the clock down and makes life more full.  My personal goal is to focus in on one task to help me regain my mojo and bust through my mental blocks.

Feel free to comment what ideas you will try.  Remember….b1ckhfziaaakezz

 

 

 

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May Fitness & Wellness Faves

IMG_2876I love to share so I’m excited to tell you about some of my favorite products!

1. Foam Roller  

You know that strangely relaxing feeling when you crack your fingers or toes?  LOL  Well this foam roller cracks my back in the perfect spot!  It’s heavenly-:)

Foam rolling is like a deep tissue massage and it helps loosen up the fascia that surrounds the muscles.  This relieves muscle tightness and helps me recover faster so I can continue having great workouts.

2.  Coconut Oil 

I put a lot of effort into eating healthy and exercising so I don’t want to then slather on body lotions that are laden with chemicals.  Our skin is our largest organ, and it absorbs everything.  I keep this jar of coconut oil in my bathroom and apply it just like lotion after my shower.

3.  Skin Brushing

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Skin brushing is a great way to help aid detoxification. It removes dead skin cells, improves circulation and helps eliminate toxins by stimulating the lymphatic system.

You can find skin brushes at most stores.  Look for ones with natural bristles.

Tip: Always skin brush before a bath or shower while the skin is still dry. In circular motions, brush toward your heart — up the arms, legs, and abdomen and down the shoulders and chest.

4.  Sombra

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This stuff is amazing!  I first got introduced to it when I was at a powerlifting meet.  I was minutes away from going up for my deadlift and a teammate put this on my lower back.  Talk about loosening up tightness!  I also apply it to my neck and traps after a day of working on my laptop.  It melts away the tension.

Tip:  make sure to wash your hands good after applying.

5.  Kindle

I can be a worry wart, so I have trouble turning down the volume of my thoughts so I can relax.  Reading positive books to start my day and having some good fiction books to read at night does wonders for me.  Here are some of the books I’m reading.  I just finished Goodkind and Hunter’s books so I recently started Dawn of Wonders and it’s been a good one.

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6.  Therapy Kitchen Hand Lotion in lemongrass, lime and bergamot 

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I have dry hands because I’m always cleaning something and washing my hands.  I have this lotion on the kitchen counter so I can easily use it after washing dishes and when I’m on my way out the door.  It smells so good!  I picked this up at TJ Max for $5! Love that store;)

7.  Essential Oil Diffuser by Deneve  

It’s truly my favorite thing for relaxing and cleaning the air in my home.  It is so easy to use and has a lovely bubbling sound that is soothing.  I have one on my nightstand that I put about 5 drops of lavender essential oil and a second one that I use in other areas of the house.  This is the link where I purchased mine: http://www.amazon.com/Essential-Oil-Diffuser-Deneve®-Aromatherapy/dp/B00L9NR672?ie=UTF8&psc=1&redirect=true&ref_=oh_aui_detailpage_o02_s00

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8.  Insanity Workouts

If you are getting bored with your workouts or have reached a plateau, this is a workout for you.  It’s challenging but doable.  I love how it combines athletic movements with good music and an overall total body workout.  Click here to find an Insanity Live class in your area: http://www.insanitycertification.com/about-insanity-classes  If you are in the Mandeville, Louisiana area, I teach this class at Anytime Fitness @5:30pm 😊

I would love to hear if you have tried any of these and what your thought are about them.

❤Healthy Justice

Secret To A Passionate Relationship

A lifetime of intimacy and attraction in your relationship is possible, and the secret lies in being physical together.  FYI, I’m not just talking about in the bedroom.

A recent survey by Vouchercloud revealed that 85% of couples who exercise together believe that it improved their relationships. Some couples went so far as to say training together “saved the relationship altogether.”

Jamey and Brenda Bertrand have been married 19 years, and they’ve always had a strong physical connection that was further strengthened by working out together.

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Grow Your Bond

Brenda was somewhat active in high school and not as into exercising when her and Jamey met. Whereas Jamey was more into his workouts and wanted to share that part of his life with her.  In time she came to appreciate his help, and it brought them closer.

When you workout together you get to see another side of each other that is very appealing. You witness each other push through physical limitations and reach personal records.

Jamey shared how satisfying it has been for him to get to motivate his spouse into reaching levels that she thought she could never attain. “The smile they give you when they do accomplish goals are priceless.”

Attraction and Desire Never Diminishes

A lot of couples get caught up in the rat race of life with career, busy schedules, and having kids which can cause their sex lives to suffer.

Jamey and Brenda’s desire for one another has never worn off even with the raising of two daughters and the realities of life.

We have never experienced a drop in our sexual desire towards each other.  We both never let the raising our children effect that part of the relationship. We always made at least one day of the week to take a date or have some sort of romantic evening.

Exercising alone increases your endorphins, add to that an improved self-esteem from being in shape and you will experience a serious increase in sexual desire.

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When you look like this it’s easy to understand how physical fitness enhances the relationship:)

Quality Time Together

According to Psychology Today, ‘When work and other obligations take over the schedule, finding ways to keep your relationship a priority can make a difference.’

You don’t have to be exercise fanatics.  Jamey says that “Brenda is not the work out demon girl. Lol.  She enjoys going 2-3 times a week . No more than that. I’m just happy she does work out hard in those 3 days and we get to do it together.”

When you workout together you are spending time with one another and sharing a purpose that will last even when the kids are gone and you retire.  

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They both enjoy outside activities such as riding mountain bikes together or a slow jog around the LSU lakes.  Jamey says, “It’s gets the daily stress out of our systems.”

Nurture With Massages

One of the fun perks of working out together is that you both understand and appreciate receiving a good massage.  Jamey does a lot of running so needless to say, his feet are pretty calloused and sore.  Brenda gives him foot manicures and massages.  He in turn gives her neck and shoulder messages to help melt away her stress and workout the knots.  

A Life of Love and Freedom

The driving motivation for this couple is that they want to grow very old with each other.  They want to enjoy life and be able to function in their retirement age.  Jamey expressed that “only staying fit and healthy will we be able to achieve those great experiences such as traveling the world and going to exciting places in our retirement days.”

In honor of Valentine’s Day and a lifetime of passionate love, make an effort this weekend to get in a sweaty workout with your Sweetheart.

photoI’m a certified personal trainer/lifestyle fitness coach NESTA/Health Coach NDP.  I provide personal and group/couple training as well as health coaching.  I can work with you locally or out of state.  Send me a message, and I will be happy to share my services with you.