Living Vicariously Through the Olympics

We've hit a lazy summer patch at our house - having a hard time getting motivated after vacation and would rather sit and watch the Olympics than get out and do something ourselves. It hit me that the Olympics (and other sporting events) are a selfless activity for us spectators as we cheer on and support others but aren't doing anything to improve ourselves. It's a great time to cheer on our athletes (those we know and love and those we wish we knew) but we're also living vicariously through someone else. So I decided this morning that I'd use the Olympics to motivate me and instead of just being a spectator I'd get out there and do an activity I wouldn't normally do. When I got home from my run I swam laps - Dana Vollmer I am not but at least I tried!

What about you? Does the Olympics motivate you to become a better athlete or just give you an excuse to sit on the couch?

A Workout Loner

I'm a workout loner. I want to pound through my workout with only my Ensign magazine and my thoughts as company. I'm cordial to those who speak to me and sometimes even stop for a few minutes and chat but for the most part there's a sign in my eyes that reads, "Let me get my workout done and get home to my babies, please."

I wasn't always a recluse. Years ago I taught aerobics classes and couldn't run over a mile without someone to chat with. More recently, I organized groups of women to exercise with. We had a fabulous time and it was very rewarding to help them reach their fitness goals, but it all fell apart when I had my last son.

This morning a guy at the gym asked me, "When are you going to resurrect your workout group?" I didn't know what to say. Should I tell him that I miss my workout pals but it's sure easy coming to the gym whenever I can make it work with my husband and boys' schedules. Should I tell him that the group was very motivating but sometimes it was stressful to make sure everyone was working hard and using proper form and having a good time? Should I tell him that maybe I've just become lazy and selfish and only want to worry about me for a minute? I said, "I know, I miss my friends." And I do. Maybe I'll stop being so selfish, send out a text inviting my workout buddies to join me again, and stop being a workout loner.

What about you? Do you workout alone, with a buddy, or do you have a whole group of fun friends to motivate you?

No Excuses

An older gentleman comes to the gym with his bottle of oxygen strapped to his back. When I watch him lift weights I always think "That's how I want to be when I'm in my 70s."
I'm impressed by so many different people. A friend with breast cancer who not only keeps running but is training for an ultra marathon. A 60+ year old lady who is in better shape than most 20 year olds. My husband who finds time to exercise even though his schedule is overflowing with work, church, and family responsibilities (not to mention that lengthy honey-do list). An expectant mom who keeps walking through the pain.

All these people help me realize that I have no excuse not to push myself. Who inspires you to keep working hard?

Mom's exercise benefits the entire family

My husband has long known that it's beneficial for him when I make it to the gym. My boys sometimes complain about me being gone if they wake up early but even they are starting to understand that Momma is a lot more happy when she starts her day with exercise. It's not selfish to spend some time improving yourself. Here's why it benefits the whole family.

1 - More Bonding Time for Dad. I'm a selfish mother. I adore each of my boys and don't like sharing them very much. Especially when they're babies. My husband is an amazing father, but sometimes I hamper his chances to connect with our newborns because I just take control. When I'm gone to the gym, I can't interfere. Dad can snuggle, play, turn on crazy music, or let them watch a TV show before the sun has even shown its face (something Mom would never allow). Dad has different rules and my boys love it. And of course I don't dare say anything because I'm off enjoying myself at the gym. Yesterday I came home to my husband in the shower with the baby (so cute to see that tiny body curled up against my husband's broad chest). The little guy blew out his diaper and Daddy dealt with it perfectly. Mom being gone once in a while is good for all of them.

2 - Exercise Puts Mom in a Good Mood. "Exercise releases endorphins, natural hormones that flood the body with a feel-good energy, a natural high! You release stress through physical exertion and regulated breathing, so you can let go of the day’s challenges and go home feeling relaxed and refreshed." (i)

When Momma's happy, everybody's happy. That is too true. I definitely set the mood for our house. After I exercise, I feel better physically and emotionally. I'm excited to go home and enjoy my children and husband. Exercise quite simply starts my day off right.

3 - Exercise Can Also Help Relieve Depression. This is something I never struggled with until I became a Mom. "In the New York Times recent research, studying twins, indicated that, despite studies that seemed to suggest that exercise was almost as effective in relieving depression as anti-depressants, in fact, the association of exercise with reduced anxious and depressive symptoms could be explained genetically: people disinclined to exercise also tend to be depressed. One does not cause the other.” (ii)

The release of endorphins and relief of depression can lift us as Moms and obviously help the home be a more cheerful, relaxed place for our children.

4 - Mom Being Strong Can Prevent All Kinds of Stress. You can catch toddlers hurtling themselves at your pregnant bellies, you can carry your eight-year old to his bed when he's sick, and win an arm-wrestling competition against your twelve-year old (ah, the glory).

5 - Great Example. We all want our children to be happy and feel great. If we are good examples of healthy living, they will almost always follow that example.

6 - Momma's Looking Good. I remember as a teenager being proud of my mom when she came to school. She was nice to everyone and she also took good care of herself. I'm a year away from my oldest becoming a teenager and I sure hope he's proud of how I look so when I run into the middle school screaming, "Where's my adorable little boy?" I don't embarrass him anymore than necessary.

7 - Long, Healthy, Happy Life. Patricia T. Holland said, “Anyone who reads a newspaper or magazine is constantly reminded that proper diet, appropriate exercise, and plenty of rest increase our daily capacities as well as our life span. But all too many of us put off even these minimal efforts, thinking our family, our neighbors, and our other many responsibilities come first. Yet in doing so, we put at risk the thing these people need most from us: our healthiest, happiest, heartiest self. Unless we take care of ourselves, it’s virtually impossible to properly take care of others.” (iii)

We all want to be there for our children and grandchildren. Exercise is going to improve our health and prevent a myriad of health problems and diseases. If you have a hard time staying healthy for yourself, think about your family. It's worth it to take care of yourself so you can take care of them.


(i) Exercise can Make You Happy & Healthy by David Bohl, read the entire article here.
(ii) The Happiness Project by Gretchen Rubin, check out the blog here.
(iii) Patricia T. Holland, "On Earth as it is in Heaven." Book information here.

Stay Fit During the Holidays - Guest Author Jessica Costello

I'm excited to have guest blogger Jessica Costello share some ideas on staying fit during this crazy holiday season. I hope you're all having a wonderful time with family and loved ones.

Stay Fit During the Holidays with 10 Easy Exercises
by Jessica Costello

Question: What's the best form of exercise?
Answer: The one you'll actually do!

As long as your fitness program:
A. Raises your heart rate
B. Has a strength training component
C. And is done at least thirty minutes a day five days a week – you'll experience significant health benefits.

Variety is the spice of life; it keeps you motivated and works better for your body by working different muscle groups. You don't need to go to a gym and use fitness equipment. In fact, here are ten simple, yet effective exercises you can do in the comfort of your own home that can help prevent putting on holiday weight:

1. Take a Hike/Stroll

It's also simple, low-impact and easy on the joints – just put on a comfortable pair of shoes, step outside and walk at a fairly brisk pace around your neighborhood. It's a great way to clear the head and improve your mood – it may be cold, but will give you an opportunity to enjoy all the lights and decorations for the holiday season.

2. Jump!

Act like your kids on Christmas morning! Jump up and down, or do some jumping jacks. They're a great way to get the heart pumping and the limbs loosened up. 15-20 repetitions with a minute or two of rest between sets for thirty minutes should be sufficient. This will increase endurance and work on toning your thighs.

3. "Drop and Give Me 20, Soldier!"

Push-ups confer all the same strength-training benefits of bench presses with barbells – without the risk of handling heavy weights and need for a "spotter." You can adjust the intensity by elevating your feet. Push-ups do more than work your arms, they are a total body workout.

4. Lift That Leg

This provides a strength training workout for the thighs and adductors (muscles that attach the upper leg to the hip). If you can't manage leg lifts with a straight leg, bend the knee.

5. Washboard Abs?

You may not get "ripped" by doing crunches, but you'll definitely work your ab muscles – and this will award real benefits to your back as well, and you will see an improvement in toning your abs.

6. You Can Keep Running In Place...

...and you should. This is an exercise you can do while watching TV, making the "boob tube" actually good for something. You can also do it while stringing popcorn on the string for the tree.

7. The Squatters...

No, we don't mean settling land that isn't yours – it's what you do every time you sit in and get up from a chair. Just do it several times until you "feel the burn...", and

8. Household Weight Equipment

Cans of food, milk and water jugs, sacks of flour – you'd be amazed at how much weight training equipment is just sitting in your pantry or refrigerator. (Who knew your could actually lose weight with using your holiday baking ingredients?)

9. Roll Up The Carpet

The latest craze is dancing off the weight, but not all of us can get to the classes when they are offered and the videos cost more than Christmas. Instead roll up the carpet, and crack up the tunes, whether it's Mariah Carey's "All I want for Christmas" or whatever is on the radio, dancing will increase your aerobic hear rate, and help with endurance training.
10. Steppin' Up

Finally, you don't have to buy a bench step and sign up for a step class to do step. Chances are you've got a step or two around your home. So while those cookies are in the oven, run the stairs a few times. The timers will make great intervals and keep you fit while baking!

The fact of the matter is, that all of these are not difficult, and do not require patience, or a long drawn out explanation. They are simple and they WORK. So maybe you aren't getting fit on treadmills, or ellipticals, but the end result is the same and you will have a lot of extra cash to go and spend it on holiday gifts, or a treat for yourself!

Exercise = Happy Mom

Exercise just makes me happy. After a good, hard workout I'm on a high for a while and that's good for everybody in the family.

Why is that?

"Exercise releases endorphins, natural hormones that flood the body with a feel-good energy, a natural high! You release stress through physical exertion and regulated breathing, so you can let go of the day’s challenges and go home feeling relaxed and refreshed." (i)

I can promise you that is true. I feel better physically and emotionally after I exercise and when I'm facing a hard problem or need to prepare a speech or presentation or think up a new scene for a book I do my best work out on a walk or run.

Exercise can also help relieve depression: "In the New York Times recent research, studying twins, indicated that, despite studies that seemed to suggest that exercise was almost as effective in relieving depression as anti-depressants, in fact, the “association of exercise with reduced anxious and depressive symptoms could be explained genetically: people disinclined to exercise also tend to be depressed. One does not cause the other.” (ii)

Exercise has so many great benefits. I think too often we exercise to lose weight but that's just a nice side benefit for me.

What do you do to get happy?


(i) Exercise can Make You Happy & Healthy by David Bohl, read the entire article here.
(ii) The Happiness Project by Gretchen Rubin, check out the blog here.

Baby Steps

1 Corinthians 3:16 “Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you?”
This scripture reminds me that Heavenly Father has given each of us an amazing gift, our physical bodies. We are each responsible to care for our body or temple spiritually, mentally, and physically. Taking care of ourselves physically can increase our capacity to serve others and serve the Lord. It keeps our minds strong and our spirits free from the debilitating effects of depression and addiction. But how do we go about improving our physical bodies?
Start small with a concept I like to call baby steps.
Begin with one change at a time. Little differences can add up to big results. Taking care of yourself doesn’t have to rule or completely alter your lifestyle. By starting small you won't feel completely overwhelmed and give up. Baby steps are the key to making lifelong changes. Instead of losing weight with a crash diet – which always comes back on – or starting an ambitious exercise program and getting injured or burned out, take it slow and change one thing at a time.
One change a month is a great goal. Twenty-one days will form a habit (good or bad). If you stick with a goal for a month you can be certain of making it into a long-term habit and if you concentrate on one goal a month you won't become frustrated and quit, but will instead make a positive change.
For example:
January - make a goal to eat five servings of fruits/veggies a day. Reward yourself with a treat on Saturday night if you keep your goal.
February - outline a plan to lift weights twice a week. Write on your calendar which days and times you're going to strength train or program it into your cell phone (the reminder feature could be very helpful).
March – decide to use only child-sized plates and bowls, it will force you to eat smaller portions.
April - convince your family to go for an after dinner bike ride or walk every weekday. If this is too overwhelming with busy schedules aim for a couple of nights a week.
May - trade white bread for high fiber bread.
Our main goal should be healthy and fit for life not just a desire to lose weight because we have an exotic vacation or a best friend's wedding coming up. So go write on your calendar what your next month’s goal is going to be. I write my monthly goals on my desk calendar then I’m reminded of them many times a day. My latest goal - walking at least 20,000 steps a day. It's a tough one but I'm amazed how those steps add up when pacing with a baby, dancing with my preschooler, or going on bike rides with my older boys (we put the pedometer on our shoe so it counts rotations, hope that's not cheating!).
The difference between a normal weight person and an overweight person is a hundred calories a day. An extra hundred calories a day adds up to ten pounds of weight gain in one year. Can you believe that? A hundred calories is half a Twix bar.
It's amazing how seemingly insignificant choices (baby steps) can make a big difference in our health. The choices you make today not only affect you but your family now and in the future. Because my son has a blood disorder the doctors have instructed me to eat extra healthy for him. Now that's amazing motivation. If you're struggling think about how your choices will affect your family, it makes it a lot easier to choose wisely.
Change your diet slowly and the healthy food will become tastier to you than the junk. I still haven't given up a few chocolate splurges each week (I don’t believe any woman should!), but I can hardly stand greasy food anymore. It takes time to change your diet and exercise habits. Decide on one area and do it today. I promise you will like the long-term results.

Exercise Through the Hard Times

I usually enjoy exercise. I love pushing myself through a hard workout. I love getting sweaty and having a reason to shower. I love knowing that my muscles are strong and I can keep up with my wild boys.

At my current state, I consider vacuuming a challenging cardiovascular exercise. How did I regress from running marathons to absolute slothfulness? I decided I needed another angel in my life and am expecting my fourth baby in August.

There are times in all of our lives that fitness has to take a backseat – sickness of a child, taking care of an elderly parent, overload at work, a new baby. I’m sure you all have a list of your own. The ironic thing is at these times we need exercise more than ever. Why?

• Exercise decreases stress by increasing your health and overall sense of well-being.
• Exercise is meditation in motion – you can forget some stresses as you exercise and often be able to focus better on the problem later. I also find that solutions come to me as I’m out on a run or bike ride.
• Exercise increases the production of your brain’s feel-good neurotransmitters, called endorphins. Anything that gets you moving quickly can give you that “runner’s-high.” I often get sluggish and tired in the afternoon, but if I go on a short walk or dance with my kids I feel much better and can usually avoid crashing on the couch. (I said usually, sometimes the nap is a necessity!)
• Exercise improves your mood – Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety.
• Exercise helps you to sleep better – people who exercise have lower cases of insomnia and sleep is improved because you experience smoother transitions between sleep cycles and you stay in the stage four (deepest sleep) cycle longer.

But what do you do when life is on overload and you barely have energy to get dressed each day? I suggest you employ the normal tricks to help you fit in fitness:

• Make a workout date with yourself on your calendar.
• Lay your exercise clothes out the night before. (I always feel so guilty when I have to put them away clean.)
• Place the alarm clock across the room so you have to get up.
• Find an exercise buddy who motivates you.
• If possible ride a bike or walk instead of driving.
• Chores count too – yard work, housework, cleaning the car, anything that gets you moving will burn calories and help you feel better (guess I shouldn’t joke about vacuuming being exercise).
• Park at the end of the parking lot and take the stairs instead of the elevator.
• Sign up for an exercise class or a triathlon to get yourself motivated (If I pay for something I’m guaranteed to do it because I hate to waste money).
• Do little spurts of exercise – dancing with your children, lifting weights while you watch television, walking or doing calf raises while you talk on the phone. Every little bit counts and a few minutes here and there can add up to great results.

Use all of these tricks and any others that work for you, but also realize that you are going through a hard or busy time and give yourself a break. If you don’t get to the gym on a morning you promised yourself to go, remind yourself that you probably needed sleep or some snuggle time with your child. Don’t beat yourself up. Focus on the positive and recommit to getting out of bed tomorrow.

Yes, I can barely waddle around the block, but soon I’ll have a gorgeous baby. The prize is well worth the pain. Every one of us is going to go through trials (many worse than the discomforts of pregnancy). If we focus on the positive, try to take care of our health, and rely on the Lord we can use these hard times to make ourselves a better person, we can come out smiling on the other side.

(i) Exercise: Rev up your routine to reduce stress by Mayo Clinic Staff

(ii) How does exercise improve sleep by Scott White

(iii) How to fit exercise into your busy schedule by Ehow Staff Writer

Don't be afraid of hard work

"The only place that success comes before work is in the dictionary." Vince Lombardi

If one of your goal's this year is to lose weight or accomplish something else that is difficult and monumental, I have some advice. Work hard. Mediocre people can accomplish amazing things through hard work. Whatever your dreams or goals you can make them happen if you map out your plan and stick to it.

Often when I want to lose weight I tell myself I can do it, that's it going to be easy because I'm so motivated. But then I lose sight of that motivation and I get depressed and think, "Why am I doing this to myself?" But the truth is, it is not easy to lose weight or accomplish any other worthwhile goal.

Here's my tips for effective weight loss tools that are hard work but will make a difference for life.

1 - Push yourself with cardio - intervals (speeding up and slowing down) burn the highest number of calories. They are also one of the hardest things you can do. But honestly if you're just going through the motions on the elliptical day after day and aren't pushing yourself you're not going to see results.

2 - Variety - Your body gets used to the same cardio, weight-lifting routine, etc. very quickly. Change what you're doing and you'll get past that plateau.

3 - Lift heavier weights. It's been proven time and again that lifting light weights and performing numerous repetitions is ineffective. If you want to see results you have to lift a weight that challenges your muscle within 8-12 reps. Don't worry, you won't bulk up.

4 - Lift slower on the eccentric or lowering phase. Slow down as you lower the weight or lower your body into a squat. The eccentric phase is when you build strength without increasing size which also increases your metabolism.

5 - Don't starve yourself, but do be accountable for what you're eating. Write down what you eat. Focus on veggies, lean proteins, high-fiber carbs, low-fat dairy, fruit for a treat, and loads of water.

6 - Set one goal a month. Make a healthy change into a habit before moving onto another healthy fix. I write a goal a month on my calendar, then when I turn to a new month I'm excited to focus on my new goal.

Good luck with all your goals and keep up the hard work,

Cami

Interval Workout

With little time to exercise and far too high of treat consumption, intervals are a necessity for me this holiday season. It's possible to burn the same amount of calories in twenty minutes doing an interval workout as you would doing a steady-paced workout for forty minutes. But that's not all. After an interval workout your body burns calories at a higher rate for almost twenty-four hours. Also, there's been research that shows participants who included two-three interval workouts a week lost five times more body fat.

An interval workout basically means that you alternate pushing hard and going back to a moderate pace. Basically anything you can do that will increase your heart rate and get you breathing hard (add an incline, up the intensity, increase your pace). The key is to make your body work hard then give it a small break while you catch your breath. I like to time my intervals so I know I'm getting the best workout possible. I do one minute sprints followed by two-three minutes of jogging or I do a thirty seconds sprint, thirty seconds walk, thirty seconds jog. I repeat the intervals at least 4-7 times. You can time them however you like or you can just go on rating of perceived exertion and push yourself until you want to quit and then back off until you're ready to go again. I find the timing works well for me because I wouldn't go again!

How do you like to pace your interval workout? Have you personally seen the effectiveness of intervals?

Challenging Myself

How strenuous does my workout have to be?

The answer really depends on you - your health, your short-term and long-term goals.

If you're exercising to improve your heart, lungs, and overall health your workout doesn't need to be strenuous. You should do a cardiovascular exercise that you enjoy at a moderate pace and some strength training to increase bone density and help you function every day at your best.

If you're exercising to lose weight (in addition to all the great health benefits) you need to push yourself. You need to lift heavy enough weights to challenge yourself at least twice a week (or do a comparable strength training routine such as yoga or Pilates). You must do effective cardio (and a variety of cardio) and make sure to include intervals twice a week (speed up and slow down to challenge your body).

The truth is if you don't challenge your body it will not improve. Obviously you don't want to injure yourself or push hard if you have health or joint issues, but if you are a healthy, motivated individual who is trying to lose weight you should be a bit sore the day after a workout and you should be tired after you exercise.

It's okay to work hard. Working hard is the key to success.

Exercise and Work Performance

Did you know that working out can improve your work performance? Everything from improved mental performance and relationships with co-workers to higher concentration and productivity levels. Just another reason for you are all amazing for exercising!

"Nothing tastes as good as lean and mean feels." Michael Colgan

I know you've heard this quote too many times from me, but I keep hoping if I type it, read it, and repeat it a couple hundred times I will imprint it on my brain.

It's always easier for me to subscribe to this quote after I've had my serving of ice cream and I'm on board to eat great again! The trick is remembering it before I eat something that makes me feel awful.

Here's to a wonderful weekend of fun times with family and friends and healthy food that makes us feel good!

www.camichecketts.com

Does exercise increase your appetite?

I've been reading articles about the effect exercise has on appetite. As usual, there's conflicting evidence. The general consensus is that moderate activity decreases your appetite, but vigorous exercise can increase your appetite.

I think the main issue is eating healthy, filling food. Most experts say you need to eat within half an hour after exercise to replace your glycogen stores. Eat low-fat, high-protein and high-fiber foods and you will be fine.

I also think it's important to not talk yourself into a pit that I've been in many times - "I work hard, I deserve to eat this ice cream, chocolate, cookie, or whatever." Although exercise is fabulous for your heart, lungs, prevention of disease, and re-shaping your body, you will not be able to maintain a healthy weight if you consume too many calories. Most of us underestimate how many calorie we burn with exercise. So avoid the trap and think, "I worked hard today, I want to keep being healthy and getting double the rewards!"

Another trap to avoid is exercising hard at the gym but then sitting around the rest of the day. Your overall movement will contribute to your weight control and health as much as your gym session. Try to sneak in little ways to move all day - run the stairs instead of yelling down to the kids, park farther away at the grocery store, take more trips rather than hauling twenty pounds of stuff from the car in each arm.

What about you? How do you keep your appetite under control when you're exercising hard? How do you keep yourself moving when the couch looks so appetizing?

Fitness Contest

The October fitness contest is coming soon. I'm so excited. I've been doing well without my ice cream and have even lost a couple of pounds, but this contest is going to help me be even more healthy.

Here are the rules:

Contest runs October 1st through October 31st. (I know it's cruel to include Halloween, but if I don't I'll be snitching baby Snickers from my boys Trick or Treat bags and that's just rotten of me.)

You can receive points Monday through Saturday. Sunday is a "free day," but I'd caution you to be careful. I still limit myself to one treat on my free day so I don't undo my healthy week.

Points available each day: 5

1 point for drinking at least 8 - 8 ounce glasses of water

1 point for eating at least 5 fruits and veggies

1 point for a fabulous exercise session (I'll leave it up to you to determine what's fabulous and if you've pushed yourself hard enough to receive a point)

1 point for no treats - This basically includes real treats - ice cream, cookies, donuts, candy, cake, etc. We aren't cutting out jam on our toast or a bit of sugar on our Total (I can't down the stuff without a shake of sugar). Again, this is up to your discretion. I'm trusting you to make yourselves as miserable as I'll be without chocolate.

1 point for no junk food - chips, fries, hamburgers, pizza, etc. This is true junk food, greasy, deep-fat fried. If you make a healthy pizza with whole wheat crust and a bunch of veggies or a tofu hamburger or some other such craziness, that isn't considered junk food.

So 5 points possible each day (Monday - Saturday). You keep track of your own points, but I'd love an update on how it's going.

Prizes:

The Sister Pact by Cami Checketts (I know you're all dying to win a copy of this one)

Weight-lifting gloves

$10 Borders gift certificate

$10 Ross gift certificate

This is all I can afford this month. Christmas is coming, you know. If any of you are willing to donate prizes that would help immensely. Also, if we get enough entries I might be able to get some prizes donated by Icon Health & Fitness. So tell your friends. We're going to have so much fun!

A good friend of mine has lost sixty pounds recently by following the blog, eating right, and exercising. She said to me the other day, "I'm having so much fun with it." I kind of thought she was nuts, but since I've been eating better and feeling great I realize that she's right. It really is fun to feel good and to be able to button your jeans!

Please let me know if you're joining us for the contest by posting a comment below or e-mailing me - camichecketts(at)yahoo(dot)com. My other blog - http://fitmommas.blogster.com is also joining us for this contest. Maybe we could compete with those followers to see who gets the most total points? Hmmm. I'll think on something to increase our competitive spirits.

Have a wonderful weekend,

Cami

Delaying Gratification

“The chief cause of failure and unhappiness is trading what you want most for what you want now.” Zig Ziglar

How many times have I been miserable because of this very concept? I must savor that bowl of ice cream this minute, but tomorrow I’ll be sorry because I’m nauseated while I work out. I must swipe my debit card for that pair of jeans, but next week I’m upset because my checking account is nearing zero. I must snooze late because the boys woke me up multiple times, but during the day I’m miserable because I didn’t get my workout in.

We live in a society of instant gratification. Need a question answered? Minutes on the Internet and you’ll have more information than you could possibly use. Hungry? Jimmy John’s will have your sandwich ready before you’ve finished ordering. Tired? Drink a Red Bull and you’ll feel pep immediately.

The age of ease could be a good thing for our society, if we took the extra time given us by modern technology and used it for good – spending more quality time with family and friends, giving more of ourselves to serve others, exercising and enjoying nature, finding ways to better ourselves and our world.

The problem I see with our society is we squander that extra time with television viewing, Internet surfing, or the mastering of video games. I’m not going to get started on my anti-media kick because none of you need the opinions of a zealot. But I am going to say if we don’t train ourselves and our children to delay gratification we are going to have a very unhappy life.

Why is it important to learn to wait, to work hard for a goal, to understand that we can’t have everything we want?

First of all, patience is a virtue for many reasons. Not everything in life is going to come at the snap of our fingers. We’re going to face trials and hard times, if we haven’t learned to be patient in afflictions, our suffering will be quadruple what it should be.

Second, I think of wise Mama Bear from The Bernstein Bears, “Greedy cubs just want more and more.” Buying and consuming is fun sometimes, but too much and all you want is more and more. The trick is to be satisfied with the good things we have while still working hard and being productive.

Third, the Lord wants us to learn to labor and feel good about what we produce. There is much satisfaction in a job well done. Success that comes quickly usually leaves just as quickly.

How does this translate into health and fitness?

It’s possible to lose weight quickly with crash diets, but 99 times out of 100 that weight will come back just as quickly (usually with some extra pounds to boot). It’s possible to take some crazy drug or shot to lose weight, but are you willing to risk the side effects that could stick with you for life?

“Trading what you want most for what you want now?”

What most of us want is to be healthy and fit for life: To be able to play with our children or grandchildren without aches and pains. To feel good each morning as we roll out of bed. To look halfway decent in those jeans that cost way too much money.

To achieve these goals we’ll need patience, hard work, and a little bit of know-how. We’ll need to realize that though we might want to push the snooze button for the third time, we need to get out of bed and get our workout in. Instead of reaching for that second brownie (I know it looks like heaven) we’ll have to say "no" to ourselves and think about our long-term goals instead of letting our taste buds rule the house. When we’re exercising and want to quit, maybe we need to push ourselves even harder (within reason, of course) and someday soon we’ll realize that the extra sprint on the treadmill or the extra set of triceps dips is really paying off.

I hope each one of us can try a little harder, once in a while deny ourselves some luxuries and treats, and realize how wonderful it feels to put mind over body and conquer the natural man.

Cami Checketts is a wife, mother, writer, pro-bono fitness trainer, and wanna-be supporter of Cold Stone Creameries (she had to give up ice cream to fit in those jeans that zeroed out her checking account). Her latest novel, The Sister Pact, is in stores now. For more information, please refer to her website – www.camichecketts.com.

Exercise Burnout or Lack of Motivation?

When your alarm screeches at an a.m. hour, that should never be seen unless you have a newborn, do you leap out of bed thrilled to hit the gym or lace up your running shoes or do you roll over and smack the darn thing. Lately I've been more of a smacking kind of gal. Once I finally get to the gym or go for a run or bike ride I really do enjoy myself but I honestly dread going. 

I wonder if I'm suffering from burnout or if I'm just lacking sleep or motivation. Most of the articles I read about exercise burnout suggest that it may stem from over-training with symptoms such as decreased performance, lack of coordination, loss of self-esteem, or prolonged recovery from injuries. If you have any of these symptoms you should reevaluate your training schedule, include more variety in your routine, and maybe force yourself to take a break a couple of days a week. 

But what if you're just like me and need a kick in the running skirt? Here are some ideas that have helped me through the years.

1 - Put your alarm clock across the room so you have to get out of bed to turn it off.

2 - Set out your clothes the night before - it just kills me if I have to put those clothes away clean.

3 - Plan on meeting a friend - make sure it's someone who makes you feel guilty if you don't show up! 

4 - Put a quarter in a jar each time you workout or make a conscious choice to not eat a treat, in a few months you might be able to buy yourself a shirt.

5 - Go to bed on time - Set a certain time each night and force yourself to go to bed. (This one never works for me, but maybe it'll help some of you!)

6 - Get your spouse/significant other on board. Write down your goals and then share them with someone who loves you and wants to see you feel good. They won't even have to say anything if you mess up, just knowing that they know will help keep you on track.

7 - Vary your workout. This helps with not only burnout but increases your results. Try a new type of cardio or a new class at the gym or a new strength-training move. Get outside and do something fun like hiking, climbing, swimming, or a team sport.

8 - Plan out your workout the night before. You won't waste any time in the morning and you'll be focused on your goal. Sometimes this helps me but sometimes I'm apprehensive about how hard the workout is going to be and I smack that snooze again and again!

I'd love to hear your ideas for how you stay motivated.

Thanks,

Cami

 

I thought this article had some great exercise motivation ideas - http://www.topendsports.com/psychology/motivation-moving.htm