Welcome to my private gym where my VIP’s train. Is YOUR workout working? Watch the video to learn more…
Enjoy!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
Tag Archive for 'exercise'
30 Day Mojo Challenge:
It’s January 1st and there’s no better time than right now to start the New Year off right. So here’s an incentive to get you going…
Want to win a complementary 30 minute coaching session with me personally? Here are the rules:
1.Do any activity that makes you sweat every day for the next 30 days
2.Drink 8 glasses of water each day
3.For many of us, the hardest of all…no white flour or sugar! (when looking at labels, if it says flour or sugar within the top 3 ingredients that means it’s heavily concentrated with flour or sugar so avoid it for the next 30 days)
4.Weigh and/or measure yourself today and again every Sunday morning (since we’re beginning on a Sunday) for the next 30 days. Record it somewhere and keep track of your progress for the next 30 days.
5.Stop back here www.TheMojoCoach.com/blog every day to let me know you accomplished all 3 challenges along with how you’re feeling, how it’s going for you and any changes you see taking place. If you want, record your starting weight/measurements and your progress too.
That’s it! At the end of the 30 day period, I’ll select one lucky winner who’s taken and completed the challenge. The winner receives a complementary 30 day coaching session! No worries to everyone else, I still have a great prize in store for everyone who’s participated. Details coming soon!
Although there are only a few rules, for many of us, these can be incredibly difficult! The good news however is that implementing any one of these rules can be transformational for your body, mind, image and even for your lifestyle.
So, are you in?
Here’s to your next 30 days and I look forward to helping you get your mojo back!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
I’ve found that many people have the best of intentions when it comes to exercise but it’s one of the easiest ideas that we dismiss.
One reason why people often fall off track is because they feel guilty giving themselves any type of self care. They’ll only take care of themselves once everyone else is cared for and by that time they’ve lost their motivation because they’re exhausted, frustrated or at their wits end. Time for exercise easily gets replaced with extra chores or obligations which manage to be squeezed into our overly extended schedule.
Another reason why exercise isn’t part of a routine is because it’s done sporadically. Benefits aren’t felt or seen so motivation drops quickly.
Many people just haven’t found a routine that works for them. They either go for the “all or nothing,” join a club that’s inconvenient or begin a routine they don’t enjoy. Finding it too difficult to stay with, enjoy or get to is an easy reason to give up.
One thing I always suggest is to write exercise into your book/planner as an appointment. Just as you’d respect an appointment, writing it down as one ensures you’ll take the time because you’ve allowed for it and made it a priority.
I also suggest working out in the morning if possible. You typically have more control over your time and exercise will be less likely to be bounced off the list as other necessary tasks creep up throughout the day.
Need my help? I’ve helped hundreds of others create the body they thought they’d never have again. I’d be honored to help you get there now:
http://www.themojocoach.com/entrepreneurs-professionals.php
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
Are you looking to join a fitness club, class or facility?
To find a program that works, you may want to ask yourself; what are you looking to accomplish when working out? Is it important that it’s a social experience, does it motivate you to work out with other people; is camaraderie/support something you look for?
At a club, what’s the feeling you get. Does it feel warm and welcoming or cold and stuffy? Are there babysitting services if need be and are the hours workable for you?
The gym environment and workout session needs to be as individual as the person working out. Some people enjoy choreographed aerobic/dance or step type of classes while the thought of memorizing a routine may terrify another person. For those people, getting on a bike or treadmill next to someone else provides the right balance of sweat and social interaction.
A gym can offer a variety of classes, camaraderie, babysitting and other services. You may find an instructor or trainer who’s particularly motivating or just may enjoy the feeling of working out with like minded people. The key with joining a gym is that the price of membership is only worth it when it’s used, not simply purchased.
How can you find out if a gym is right for you before you buy an expensive membership? It’s based on your “fitness personality” and it’s a topic I cover in the fitness section of my book: The Lifestyle Fitness Program: A Six Part Plan So Every Mom Can Look, Feel and Live Her Best (recommended by Jack Canfield, Parenting Magazine, and more!)
Have you read it yet? Get it here: http://www.themojocoach.com/book_product.php
Enjoy the day!
Debi Silber, The Mojo Coach
www.TheMojoCoach.com
It may sound like a basic question but the more you understand your motivation the more likely you are to stay committed to exercise. Over the years, I found that the people most committed to exercise have a similar mindset:
-They exercise for themselves (not for their partner, friends or an ex they may bump into at a reunion)
-Through trial and error, they’ve found a way to fit exercise into their busy day (keeping the gym bag packed and waiting by the door, exercising first thing in the morning, etc.)
-They’ve made exercise a priority; feeling, seeing and believing in its benefits
-They’ve made exercise non-negotiable. It’s simply not a choice whether to exercise or not
-They associate something positive with exercise whether it’s the results, better sleep, greater health, confidence, a way to reduce stress, reduce their risk for illness or just to look better in their skinny jeans!
-They’re committed to a healthier lifestyle and know that exercise is part of that equation
-They found an activity or activities they enjoy and therefore don’t dread but welcome the experience
It doesn’t matter what you do or how much you do as long as you’re moving in the right direction. If you don’t exercise at all and then put in 10 minutes one day, that’s progress! The key is to find out what will inspire you to incorporate exercise into your lifestyle and let that be the first step towards a healthier you!
Why do you exercise? I’d love to know!
Comment and share!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
I normally choose not to read newspapers, but I’m at a conference and a copy of USA Today was left outside my door. This article really caught my attention “Is This the Anti-Aging Secret?” The article was talking about how exercise may be the closest thing we have to the fountain of youth. While it does the obvious (helps us lose weight, shape and tone our bodies) it’s also incredibly effective in reducing the incidence of chronic illness, can help alleviate symptoms of depression by flooding our systems with “feel good hormones”, improves our quality of life, level of independence as we age, quality of sleep, self image, confidence, gives us energy, vitality and so much more.
So here’s my question…
What’s stopping you from starting an exercise program?
Let’s get these excuses out of the way:
- I’m too busy
- I’m too lazy
- I have no place to work out
- I’m too tired
- I’m too fat
- I don’t know what to do
- You don’t understand my lifestyle-there’s no place to fit it in
- I hate to exercise
- I don’t want to get hurt
- I don’t get results so what’s the point
I could go on and on because as a Dietitian/Trainer/Coach for 20 years, I’ve heard just about every excuse there is but study after study keeps showing that regular exercise is clearly a game changer.
Here’s my humble opinion. You can keep making excuses or you can finally get results. You can take yourself out or you can throw yourself in. You can live a life filled with health, vitality, abundance and joy…or not. The choice is always yours. What will you choose?
I’d start by finding ways to overcome every obstacle I mentioned above and others I didn’t mention that have been holding you back from a life of health and fitness. Then, I’d just start-if you have health issues, check with your doctor first and then simply get going. Doing something for even 10 minutes today may be more that what your body has been doing for a while so just start and build from there. If you need some help, find a certified personal trainer you resonate with, online exercise tips, read quality health/fitness magazines, tune into your local fitness channel or simply lace up and head outside. Sound good?
Here’s to a fresh start and a lifetime living in a lean, fuel burning, healthy body!
Debi Silber “The Mojo Coach”
www.TheMojoCoach.com
www.TheMojoCoach.com
Bored with your current fitness routine? Here are a few ways to shake things up…and get results.
Running-Bored with your running routine? How about changing the route, throw in some sprints, run with a fitness buddy or run with different music playlists for different days of the week? For a completely different experience you can also take it indoors and use the time to watch your favorite shows, movies or even read using the “ chip clip trick.” With the chip clip trick, you place your book or magazine on the reading rack of your cardio machine (you can also purchase lucite reading racks that fit directly over the front of most machines) then put a clip on both the left and right pages of your book so the pages stay secure and don’t move. Gently unclip and re-clip the right sides as you flip from page to page and notice how much longer you’re able to stay on the machine because you were absorbed in your reading! Even if it takes a few tries to make this work, it’s worth it. Think about all of those great books you’ve been eager to read. Here’s an opportunity to get to them while getting fit at the same time.
Working out at home-If you’re bored with your home workouts, first take note of where you’re getting your workout in. It’s hardly motivating to workout in a dark, damp or cluttered basement with no ventilation and you may be much more motivated to do the same workout if you simply take your workout upstairs. Adequate ventilation is also crucial so make sure there are windows, adequate light and maybe a fan would help too. Next, if you’d rather not use a treadmill, bike, Stairmaster, elliptical, etc. try experimenting with different DVD’s, tuning into your local fitness channel or try different workout options like creating your own boot camp class using a jump rope for cardio and your own body weight for resistance. Another option is to download podcasts, audio books or even download custom workouts onto your IPod to power you through. You can also time your workouts so that you’re working out with a live online class or search for other live online interactive workout options that may interest you.
Bored with lifting weights-Sure dumbbells can get a little boring sometimes so try varying your routine or try using a kettle ball, medicine ball, resistance machines, resistance bands or using your own body weight as resistance. There are so many great exercises you can do without any equipment at all like lunges, squats, step-ups, push-ups, chair dips, planks and other great core exercises. Kickboxing can be great too just make sure to use correct form to prevent injury. If you’re trying something new, it’s wise to sign up for a few sessions with a certified Personal Trainer who can create a program for you based on your goals, preferences and lifestyle while teaching you the correct form so you can get the most out of each repetition.
When you’re bored with your exercise, your body gets bored too and you won’t get the results you’re hoping for. With just a few tweaks to your fitness plan, you can keep your workouts fresh, fun and interesting.
Comment and share!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com
What’s the secret to staying healthy throughout the year? The secret lies in our ability to be flexible and willing to change…just like the seasons.
Different seasons mean different weather, wardrobes, different seasonal fruits available and even different sports to play. It also means that as the days grow shorter or longer, and as the weather gets warmer or colder, we need to stay flexible and adjust our eating habits, exercise routines and lifestyles so we can remain healthy year round. So how do you do that? By starting each season with a customized lifestyle plan around your specific needs, goals, and preferences.
For example, it’s easiest for most of us to live a healthier lifestyle during the spring and summer. We’re showing a little more skin so we’re more aware of our eating habits, we may have access to more fresh fruits and vegetables, the days are longer and more conducive to being active and outside. During nicer weather, we’re also getting more Vitamin D from the sun, which offers so many additional health benefits as well. For many of us, it’s pretty simple to live healthier during this time of year. But what can you do to keep the momentum going during the colder months?
It may take some extra planning, but it’s during these fall and winter months that you may consider trying a winter sport or finding a fitness routine that’s fun but indoors. For example, would a gym membership work for you? Does it have the services and classes you like and do they have hours that work for you? Is it convenient and does a gym motivate you…or intimidate you?
If a gym membership isn’t the answer, you can set up a home gym based on your needs and budget. It can be as elaborate as a separate room with commercial quality gym equipment or as simple as a jump rope, mat and a few weights. How about fitness DVD’s, finding a fitness buddy, hiring a personal trainer or finding a routine you like on your local fitness channel? What about getting the right music to power you through a workout? These are all questions to consider to keep you working out all year.
The colder months also encourage us to cover ourselves more and often lead to more snacking along with heartier (and more fattening) comfort foods. As the seasons change, it’s important to rethink your eating habits as well to avoid packing on winter weight. Maybe a non-negotiable rule would help like: “No eating while standing up, no seconds, leave over 1/3 of dinner or no eating off of anyone else’s plate” would work for you.
As the seasons change, lasting success occurs when you change too. That’s why it’s important to stay as flexible and willing to try something new in order to stay healthy from one season…and one year to the next.
Comment and share!
Debi Silber “The Mojo Coach”
www.TheMojoCoach.com
One of the reasons why we lose motivation to workout is because the exercise we’re doing isn’t in line with our “fitness personality.” Just how we each have our own personalities, we each have a fitness personality too. The more closely you cater to that personality, the more you are going to enjoy your exercise and the faster you are going to see results. So how do you discover your fitness personality? The first step is to take a look at your needs, your current health, interests and lifestyle.
Once you’ve figured out where you are and where you want to go, you need to figure out what type of exerciser you are. Do you like yoga, Pilates, do you like to run, exercise with fitness DVD’s, take classes, Zumba or dance? Do you like weights, spinning, cardio or kickboxing? Do you like to exercise alone or with a partner? Does a gym motivate you or intimidate you? Do you like to workout with music and if so, what kind? Do you like to work out indoors or outdoors? Are you competitive and would a team sport work for you? These are just a few of the many questions to consider when creating a program around your fitness personality.
Next, you need to determine the best time of day for you to get your workout in. My clients and I have found that it’s usually best to get a workout in before the day starts because as the day progresses, obligations come up and exercise is one of the first things to go if you have a lot to do. One suggestion is this: when you wake up, immediately put on your workout clothes. This way, you’re mentally getting prepared and giving yourself a running start to get your exercise in as soon as you’re able to. If that’s not an option, keep your gym bag packed and ready, exercise on a lunch break or hit the gym before you come home at the end of your day.
A word to guilt ridden parents who don’t want to take more time away from their families to get their workout in: The healthier you are and the better you feel, the more you have to give. When you’re unfit, unhealthy, stressed, exhausted and depleted, you’re just not offering your best to those you love. Taking some time for your own self-care, taking time to burn off some steam, improve your health, and increase your energy creates a better, more fit, happier and healthier you. You’re also setting a great example around the importance of health, fitness and taking care of yourself. Isn’t that what you want to give those you love?
Lastly, find out your “why.” What’s the reason why you’re working out? Is it to become healthier, gain more confidence or so you look better in your clothes? Is it to have more energy throughout your day, to improve your quality of life, to easily climb the stairs or to feel sexier? We typically stay motivated when the reasons we’re choosing to exercise are specific to us and deeply personal. Once you’ve determined your “why” keep referring back to it to help power you through your workouts.
The key to a lasting fitness program you enjoy is to discover your unique “fitness personality” then creating a program around that in a way that suits your lifestyle, that’s fun and brings results. Also, as you change and grow, so will your goals and interests. Just as flexibility is an important component in a well-balanced fitness program, it’s equally important to be flexible in your approach to discovering and working with your unique fitness personality.
Comment and share!
Debi Silber “The Mojo Coach”
www.TheMojoCoach.com
A few weeks ago, I went to T. Harv Eker’s Millionaire Mind Intensive and it was intense! I highly recommend it if you want to take your business, finances and your life to the next level. This event is held all over the country so I’m sure there’s one not far from you. Click here for an easy way to learn more; it’s my gift to you.
Today, I’m headed to Atlanta for a speaker’s conference where I hope to learn how to get my message out in an even bigger and better way. I’m also looking forward to meeting great new people which seems to happen every time I step out of my comfort zone and head out to experience something new. When was the last time you broadened your world, did something different and met someone interesting? That’s how growth happens and you’d be amazed how exciting it can be, try it!
On another note my fellow freezing friends, how are you handling the winter? I know it’s so tempting to hide under those extra layers of clothing, eat warm comfort foods and hunker down until the snow melts. Speaking of snow, here are my boys Dylan and Cole relaxing in their home made igloo they made in my backyard:
Just keep in mind, the snow will melt, the temperature will rise, flowers, grass and trees will bud and bloom and you’ll soon pack away your warm, wooly clothing. Instead of the frustration and anger many feel when they realize what they’ve done to themselves in the way of extra eating and not enough activity, here’s your reminder to preplan now!
It’s already mid-February which means Spring is a little more than one month away. In one month, you can:
· Create an exercise plan you like that brings results
· Eat less processed, high fat, high calorie food in exchange for healthy, filling, real food
· Drink more water and less soda/juice/high calorie coffee concoctions/alcohol
· Find a healthier way to reduce your stress (maybe try yoga, journaling, meditation or exercise instead of overeating, drinking, shopping, etc.)
· Make plans with friends who make you laugh and spend less time with those who drain and deplete you
· Try something new that brings you out of your comfort zone. Remember if you keep doing what you always do, you’ll keep getting what you’ve always gotten! (I think Jim Rohn said that first and I love that quote)
· Get support. If you need my help, visit www.TheMojoCoach.com to see which coaching program is right for you or at least read a few of my articles or invest in one of my books to give you some new ideas.
As my kids would say, “Are we there yet?” We’ll be welcoming the Spring soon enough and when we get there, will you be ready? Just as I’m always encouraging you to preplan your meals and snacks, here’s my 2 cents about preplanning your healthy living strategies right now so you can happily welcome the Spring when it finally arrives!
Until next time!
Debi Silber, MS, RD, WHC The Mojo Coach
www.TheMojoCoach.com
