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Getting the machine (your body) started

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January 30, 2010
	Dr. Tim McCrossen : Head Fitness Ego

In my previous post I talked of how we have this wonderful machine called the human body and we tend to abuse it. Whether you are an athlete, business owner, or a stay at home mother, you need to take measures to maintain the one and only body you are ever going to get.

Part of your maintenance program needs to include some sort of exercise program or physical activity. What if you don’t feel comfortable going to a gym and you don’t have the money for a personal trainer, then what can you do?

Getting Started
You must have the mindset of working from the INSIDE OUT! Otherwise you will become frustrated when you don’t have those 6 pack abs in 6 weeks. There are so many health benefits to exercise, such as better heart and lung health, losing weight, increasing bone mass density, anti aging effects, and prevention of diseases just to name a few of the hundreds of benefits.

You need to think that the reason to start exercising is to get your “inside healthy” first. If you exercise to feel good rather than to look good, you will stick with it longer. You will find out that a fringe benefit of getting your insides healthy is that inevitably your “outsides” will follow as well. You also must know that this has to be a lifestyle change, a new way of life and not a quick fix.

Let’s put together a list of how you should get started:

1. Set a Goal
You must be realistic with your goals. If you shoot so high with your goals and don’t reach them, you may give up. Goals should be simple when you are embarking on your exercise routine. For example, one simple goal would be to try walking up a flight of stairs that would have otherwise been optional today, and tomorrow try and do it twice. Another possible goal to get your rolling is to try and lose 1 pound this week. Once you’ve accomplished one set of attainable goals increase the challenge.

2. Make an Appointment with Yourself
We make appointments for our hair, our nails, our oil changes, accountants etc, but never with ourselves. If you don’t make and appointment with yourself, it will leave room for you to make excuses like I have no time, I’m tired, It’s the holidays, I’ll start next week, I have a kid’s game tonight etc.
Have an appointment book and book yourself in a time slot on Mondays, Wednesdays and Fridays and SHOW UP TO YOUR APPOINTMENT!

3. Have a Plan
Goals are fantastic, but if you don’t have a plan on how you are going to get there the odds of success are greatly reduced. Plans could entail how and where you may exercise. Are you going to work out at home or with a friend at their place? Sounds good but unless you are highly motivated you’re less likely to stick to a home workout plan. Now may be a time to consider joining a gym. Rates are pretty low now and many now are offering month to month deals. You could hire a personal trainer if you have the funds which is a great way to get started. You definitely need to research who you will trust your training to. Lastly you could join a group fitness camp or class. They tend to be more cost effective and are fun to participate in. The group setting also allows you to meet more people which in essence will help hold you accountable for showing up.

4. Educate Yourself
Knowledge is very powerful, but make sure you are getting accurate and informative information on your exercise routine. A key is to learn how to exercise and using correct form. If you hurt yourself while exercising because of incorrect form, this could deter you from ever venturing into fitness again.

5. Don’t get caught up in the numbers on the scale
Unfortunately we all do this and it’s natural. But guess what? Only YOU know what the scale says. Unless you are on a Weight loss TV show, only YOU know the numbers. While it may feel that everyone is peeking over your shoulder and sizing you up in your workout clothes, most people are typically preoccupied with their own challenges. People that walk by you do NOT know how much you weigh and odd are it isn’t their main concern.

Everyone loses weight at different rates. If you get caught up in the numbers on the scale you may get frustrated and quit. Remember muscle weighs more than fat, therefore you may lose inches instead of pounds which we feel is better.

Bob, one of our client’s at FitCamp, has had a goal of getting under 250lbs. He has lost a good amount of weight during his time at camp but hasn’t been able to get under the 250lb mark. Bob came to us to admit he had been stressed because he needed an updated photograph of himself for a company portrait. He reluctantly called his wife to let her know he’d have to buy a new suit since he knew the one hanging in his closet hadn’t fit him in more than 5 years. Prior to hitting the stores he found himself in his closet where he tried on the suit in question and lo and behold it fit! While he had lost some weight he made more gains in losing inches. Needless to say Bob was very happy and a true testament to not get fooled by the numbers on the scale.