Inspiring Change In Others

People often inquire about how they can encourage their spouse, parent, sibling or friend to make some changes.  

When individuals experience success working towards goals it's not uncommon for them to want to share the benefits of their new found lifestyle by motivating others.  

While this desire to inspire others is honorable and usually stemming from a place full of good intentions, it's also important to remember that the process of change has many stages. Furthermore, some people may not be interested or ready for change.  And that's totally A-o.k..  

The Transtheoretical Model of Behavior Change (TTM) was developed by James O. Prochaska in 1977 and I love the way Habitry​ founder, Coach Stevo​, describes the various stages of change behavior in his article, “No Excuses”.  

1. Pre-contemplation - “Shut up, I’m all good.”

2. Contemplation - “OK, maybe I’m not all good.”

3. Preparation - “Yeah, I’m thinking about getting better.”

4. Action - “I’m doing what I need to do to get better, dammit.”

5. Maintenance - “I’m better, but still working at it.”

6. Termination - “I’m pretty good and man, was I fooling myself back then.”

So while you may be working on stage five or six.  Your friend/spouse/sibling maybe hanging out in stage one, two or three.  But behavior doesn't actually change until stage four.  

Jumping in to help someone before they're ready can sometimes feel like a proposal on the first date. Totally overwhelming and usually unwelcomed.  Slow down, Killer.  Slow down.  

You and I both know that forcing someone into behavior change is a sure fire ride in the fast lane to broken commitments, lack luster results, hurt feelings and sometimes even damaged relationships.  (From personal experience, I’d recommend that spouses tread lightly.  Very, very lightly.  Wink, wink.)  

So what’s a well-intentioned friend to do when you want to help foster change in someone else?  Be the change you wish to see in others.  Be patient.  Be positive.  And should that stage four day come, be there with open arms to help.  

For additional (and amazing) reading on behavior change and motivating others, check out Habity.com.

Building Confidence in the Weight Room

I have to brag for a minute about a few gym friends of mine.  This group of ladies approached me about getting started with weight training.  These women were no strangers to the gym as most of them attend multiple group classes a day.

They all have a great workout routine already but when it came to weight training they were a little unsure of where to start.  I offered a few suggestions and I'm happy to report that a few of them are enjoying the New Rules for Lifting for Women training program!  Ok, happy is a total understatement.  I'm truly giddy for them.

They're off to a great start but ironically enough these women all had the same thing to say about it….they all wanted to get more confident in the weight room.

They aren't alone.  I hear this from a lot of women.  The weight room can be an intimidating place.  There may be equipment you're not familiar with,  people who look to be serious lifters, you're probably out in the open for people to watch your form, no teacher to tell you what to do…. I get it.  I totally get it.  If you put me on a stair mill I'd feel the same way.

So what do a lot of women do instead?  As I mentioned on Facebook, it looks like to me that they gather a few pieces of equipment and set up shop in a small corner of the gym to complete their strength routine.

Quite a lot of you commented that you too experienced some anxiety in the weight room, completed your workouts in a designated women's area and/or felt intimidated and a few of you noted that at least women in the corner are doing a strength workout.

It's understandable that women feel like this.  I too felt anxious stepping foot into 22nd Street Barbell despite pervious lifting experience.  Here's the thing though….in my opinion the corner isn't good enough.  Sure the corner workout stuff can be a stepping stone to ease into the real deal but it shouldn't be your final destination.  I know you're probably thinking, "What do you care where I do my workout, Annie?  Get off my back" right?

Honestly, I'm not here to make anyone feel bad if you're cozy in the corner.  I want to encourage you because you're capable of more than a corner workout.  Everyone is.  Here is what I see typically happen….If you limit yourself to the corner (or whatever isolated part of the gym you're in) there's a chance that you're also going to limit yourself to the same equipment and movements week after week.  You also might be too nervous to grab heavier dumbbells, too anxious to try pull-ups (or modified pull-ups), and too self conscious to learn proper form for a barbell squat.  So instead, you stay safe in your corner, in your comfort zone.  Eight weeks go by, you finish your strength training program and figure that's all there is- totally missing out on exploring your true potential.  To me, it's like saying you been Chicago when you really just had a layover at O'Hare.  It's not quite the same experience.

There is no denying the fact that some of you may be able to get a killer workout in your corner sanctuary, experience some strength gains and I completely understand that not everyone is as interested in lifting as I am but if you want to take your lifting to the next level you have to get out of the corner. By staying in the corner you're robbing yourself of the powerful experience that comes with conquering the weight room.  To me, the corner symbolizes lack of confidence, and I don't want anyone stuck there forever!  It's not just about physical strength gains.  It's also about gaining the confidence that you can walking to a room, do your thang and not give two shits what anyone else is thinking.  And that type of confidence doesn't stop when you leave the gym.  I promise you it will spill over into all areas of your life.  Of course if you're happy with the results you get in the corner, stay there.  Otherwise, I don't want any of you to miss out on that.  I really, really don't.  And THAT's why I care.

While I could give you a list of ways to ease into lifting in the weight room like...

• Ask gym staff for times of day it's less crowded
• Ask a friend who has experience lifting to go with you
• Hire a personal trainer to take you through workouts in the weight room
• Research how to execute any moves in your workout ahead of time

…but the best way to build confidence in the weight room is …..to spend time in there.  

Pretty scientific right?  I know it's not a magical cure but it works.  The truth is you just gotta get in there and start.  Feeling at home in the weight room won't happen over night but with each workout you complete you'll feel a little bit more confident.  If it helps, pick one, just ONE exercise you know you can do well and do it in the "real weight room".  The next time, pick two exercises.  Keep adding until you're comfortable.

Finally, I think it's important to note that some of those meat head looking dudes you might find intimidating may actually have something of value to offer you weather it be a form tip, a new move or a spot during a heavy lift.  Some of them might have big muscles and tattoos but they're not all assholes.  In fact, I've gained a ton of lifting knowledge just from listening and watching to those tatted up, buff dudes.

Your turn:  Have you ever felt uncomfortable in the weight room?  

If so, how did you build confidence?

Goals for the Week

Happy Monday!  I hope everyone had a great weekend!  I know I did.  I got to watch some Central College Softball, chat with old teammates and host a baby shower for a great friend.

So, for the past month I've been stuck in a rut.  I'm not seeing much progress (if any) with my body fat, measurements or weight.  I'm not surprised either.  I've been on cruise control for awhile. And to be honest, it worked for about four months.  I ate pretty close to my meal plan and I followed the work outs pretty close.  But pretty close isn't cuttin' in anymore.

The way I see it, I have three choices:

1. Throw in the towel and quit
2. Continue exactly what I'm doing now and continue to get exactly the same results
3. Up my game and get serious 

Option 1 is tempting but I've tried the "eat whatever you want and see what happens diet".  For me, it ends up being instant gratification but long term guilt.  I'm happier when I eat better. Option 1 is out.  

Option 2 isn't really even an option.  I'm putting into much time at the gym and spending too much money on cartons of egg whites to just be pretty close.  I don't want to be pretty close to my goals, I want to reach them!

So, option 3 it is!  It's time to up my game and get serious.  Without even digging that deep, I know there are two areas that I can improve on- tracking my foods and finishing all cardio sessions.  Since day one tracking and cardio have been a challenge for me.  I don't mind cardio.  It's just that I really like lifting.  If I'm short on time and something has to be shortened or skipped I always choose cardio.  Don't judge me.  As for tracking?  I just find it annoying.  I know it's a wonderful tool and studies show it helps with weight loss but I just don't like to do it.  But I will.  I will because I want to reach my goals more then I want to skip tracking.  Priorities right?   

In an effort to not overwhelm myself by setting some ridiculously long, unattainable goal I'm starting small.  I set these two goals for the week:    

I hope breaking it down in two to simple but still challenging goals will help me focus and get me one step closer to my goals.  

I know some of you reading have great ideas out there- help me out!  Do you track your food?  If so, how do you track?  Do you ever skip workouts?  If so, is it always the same workout?

We're Going Streaking!!!

Woooo Hoooo!  I'm going streaking!  Who's in?

Wait a minute, put your clothes back on.

I'm not talking about Will Farrell streaking through the quad streaking, I'm talking about consistently practicing a healthy behavior.  Sorry to disappoint you.

photo from www.pacersdigest.com

I first heard about "streaks" from Chris Downie, the founder of SparkPeople.  In his book, The Spark he describes SparkStreaks as, "sustained, consistent acts of self-improvement".  Mr. Downie believes (and I absolutely agree 100%) that starting a streak can create momentum and build self confidence that can and will spill over into all areas of your life.  Who doesn't want a little more momentum and self confidence?  I do! I do!

Chris Downie started making changes in his life when he decided he would set a goal of ten minutes of daily exercise each morning.  Seven days quickly turn into 50.  50 days turned into 100 and eventually he reached over a 700 day streak of ten minutes of exercise each morning! As you can see the long you keep up the streak the harder it becomes to break.

The truth is sometimes doing a complete over haul to your diet or going from zero to 100 with your exercise program can be overwhelming for many.  And for those who can initially survive dramatic changes like that often times burn out sooner rather then later.

So why not start with a small change and build from there?  Remember the story of The Tortoise and the Hare?  Maybe you're already practicing a healthy diet and exercise routine- is there something else you've been thinking about adding to your diet or workouts?  Cut out soda, go to yoga twice a week, walk for ten minutes a day, write in a gratitude journal every night..... the possibilities are endless.

I'm writing about "streaking" because I'm in need of motivation to take my multivitamin.  I know some of you are reading this and thinking, "That's it? Is it really that hard to take a pill?".  My answer to that is, yes.  I'm terrible at taking pills.  I take thyroid medicine and can't combine certain pills with it (one being a multivitamin) and I can't take them on an empty stomach because they make me sick and I forget more often then I remember.....I could give you a list of excuses why I don't take one but the bottom line is- I need to and more importantly, I want to!  

So... beginning tonight I am starting my streak.  I will take my multivitamin every night before bed.  

Check out this article at SparkPeople full of tips to help you get started with your streak.

What about you?  Is there a streak you want to start?  Big?  Small?  Have you ever started a streak before?  If so, how long did it last?  I wanna hear it!

Come on, let's streak together!

Persistance

Happy Monday!  

While surfing Pinterest this weekend I found this little ditty below....

This is a great reminder for both of us.  We both get down when every single workout isn't our "best" or ate a ahhhh-hemmm cranberry, orange scone from Smokey Row yesterday and that wasn't on the meal plan.  Oops.   Instead of feeling guilty about it I remind myself of this quote.  I'm not perfect, I will make mistakes, not every workout is going to be a "PR" and sometimes my cravings will overcome my will power but that won't stop either of us from reaching our goals.

My college softball coach used to tell our team that everyday we had a choice to get better or worse.  He'd challenge us to look at our life and evaluate how we spent our time both on and off the field- were our actions leading our team forward towards our goals or away from our goals.

I still think about those questions today.  And no, the scone wasn't helping me achieve my goals just in case you were wondering BUT instead of throwing in the towel for the day like the "old Annie" would have done, I went right back to my meal plan that afternoon.

Here are our weekly workouts.  They are the exact same as the last week.  I should also note that neither of us try to schedule any workouts planned for Sunday.  We use Sunday as a rest day or as a back up day in case we were to miss a workout during the week.

So I really want to know two things, and leave a comment people- I can see you reading (blogger tells me you are!)...

1. What workouts are you doing this week?
2. How do you get yourself back on track after a slip up?