Monday, January 13, 2014

Nice Try! - Tips to Achieve Your Fitness Goals This Year

 
 
 
"Do or do not. There is no try" - Yoda


As I arrived at the gym a little later than usual last weekend, I was instantly reminded of the "Resolution-ers" who would be disrupting gyms around the country this month. I felt myself tense up a little when I reached the locker room and realized it was full of women just hanging out, gossiping, and texting. By the time I got dressed and made it out to the workout floor, I had lost a little bit of my energy but I was ready to start training.
 
 
Although I enjoy exercise very much, it is also serious business. I have a certain routine that I maintain. The gym was packed this first Saturday in January. Newcomers filled the gym and seemed to be taking over. One new member removed my towel and drink from a machine and handed it to me! I gently told him that I was using the machine. He was nonplussed by this information and proceeded to   do his set. For a second, I was infuriated but then I began to laugh to myself. It was so rude, and he was so clueless. There was no point in arguing with him. So, my flexibility proved useful during this workout, and I adjusted my routine accordingly.
 

As I proceeded with my workout, I realized that I needed to find the humor in the overcrowded gym. Otherwise, I would be chronically angry and irritated and that just isn't me nor is it worth it. After all, I need all of my energy to train well!
 

I, also, wondered what these newcomers needed to know in order to succeed with their resolutions. I have previously written about the "Do's and Don'ts" at the gym, but perhaps a reminder about etiquette is in order.
  • Avoid texting or using your cell phone anywhere in the gym.
  • The locker room is not a place to "hang out" gossiping.
  • Wipe down the equipment when you are done using it.
  • A towel on a machine indicates that someone is between sets. Find something else to use or ask to "work in".
  • If you don't know how to use something, please ask a trainer or someone more skilled than you.
  • Watch where you are going and be alert to your surrounds at all times. If you bump into someone during a set, it can be dangerous for both parties. Weights are involved!

Truth be told, the vast majority of these individuals will fail at their fitness and weight loss attempts as I am sure they have many times. (Marti Hope Gonzalez, a Psychology Professor at the University of Minnesota, points out that 80 percent of those who make New Year's resolutions fail by early February.) As I walked around the gym, I could mentally hear these people telling their friends and family that they had "tried" to lose weight and get into shape this year.
 
It is very common for individuals who make resolutions to begin to lose sight of their goals as the year progresses and time slips by. They begin to rationalize their resolutions away. "Well, at least I tried." “Maybe I’ll try again next year.” “My resolution wasn’t realistic anyway”. Or, “Nobody keeps their New Year’s Resolution!”

New Year’s Eve is, arguably, the worst time of the year to set “resolutions”. It would be preferable to assess your goals
on an ongoing basis throughout the year and look forward to achieving new goals in the New Year.

Goals need to be S.M.A.R.T. - Specific, Measurable, Attainable, Realistic, and Timely - in order to be achievable. Put your goals in writing and reevaluate them continually. It is perfectly okay to tweak your goals if they no longer serve
you. Keep a planner, stay organized, and track your progress!

So, there is no "try". Either Do It or Don't Do It! Please avoid the temptation to torture yourself with another resolution that doesn't have any "meat" behind it. Although New Year's resolutions are usually not effective, it can be very useful to take time to think about the year ahead. What do you want to accomplish? What is working well in your life, and what needs to change? What steps are you truly committed to taking to reach your goals? What would achieving these goals mean to you and your loved ones? What would it feel like?

When you are ready to commit to your new goals, make sure you have a strong support network in place. Rely on your friends and family for moral support. If necessary, consult a professional (e.g., hire a life coach to help you maintain focus and enhance your confidence as your reach for your goals).

As a Life & Wellness Coach, Psychotherapist, and Personal Fitness Trainer, I work with clients to redesign their lifestyle habits. I can work with you to evaluate the habits that are working for you and those that are simply ineffective and unhealthy. I will help you set goals and develop action plans to attain them. Those who decide to make physical exercise and healthy eating a "must" reap benefits in all areas of their lives — they become more energetic, look better, feel more confident, and become more effective in all
they do! Contact me at 732-842-3515 or visit www.FormulaForExcellence.com

 



Sunday, September 1, 2013

Helping You Get Back on Track!

 
Happy Labor Day!
 
Bathing suit season is officially over, school's back in session, and the beaches here at the Jersey Shore are free again!  This has always been a bittersweet time of the year for me.  As the days get shorter and the weather gets cooler, I tend to feel that summer went too fast and I long for more time.  I begin to reflect on the Fall and Winter ahead and buckle down to reevaluate my goals.  The new season is a wonderful time to make sure I'm on track and moving forward!
As school starts and the holidays approach, I know many of you will want to get back on track yourselves.  Maybe you'll want to:

Redesign your fitness and lifestyle habits.

Reduce your stress level.

Learn effective time management & organization skills.

Develop excellent self-care practices.

Enhance your relationships.

Or, maybe it's something else.

As you know, I work with clients on a variety of life issues.  I am here to help you get back on track with an excellent wellness routine and to support your goals.
 
If you are ready to make some changes, register for an Initial Interview (via telephone) to find out how Coaching can help!
 
In an effort to help jump-start your efforts to get back on track, I will be postponing a long-overdue price increase until September 15th.  Register TODAY at the $25 rate ($150 value) before it's too late! 
 
Visit www.FormulaForExcellence.com or call 732-842-3515
 
Let's create the Right Formula for You!
 
~Coach Jenna
 

Thursday, March 28, 2013

Get Inspired for Spring - A Time For New Beginnings!

 
 
Happy Spring! I love this time of the year when the days are longer and the weather is beginning to warm up! After a long, dark winter, it is time for New Beginnings!

Spring is a time of transformation for nature and for ourselves. Flowers and trees begin to bloom. We get more daylight hours. We begin to become more active. The holidays and the SuperBowl are long-over - no more rich, creamy dishes or baked goods everywhere we turn.

This season is a time when we begin to reassess and make plans for the future. It's a time to make long-overdue changes in our lives. Take this Spring as a chance to create positive outcomes.

Creating lasting change starts with getting your head straight. In my work as a Life & Wellness Coach, Psychotherapist, and Fitness Trainer, I work with clients to develop a healthy, positive mindset that allows them to quickly achieve their goals.

Here are three ways to challenge your current thinking:

1) Ask: "Is it that I can't or is it that I won't?".

2) Begin to become aware of the things you do repeatedly, day in and day out. Are you expecting a different result?

3) Examine why you are afraid to step out of your comfort zone. Challenge yourself to take small steps toward doing things you never felt you were capable of doing.

If you are ready to make a change, contact me for an Initial Interview here. I look forward to working with you to create exciting New Beginnings!

Wishing you excellence in mind and body!
~Coach Jenna

Thursday, February 14, 2013

Matters of the Heart





According to Merriam-Webster, Valentine's Day is a "lovers' holiday celebrated on February 14, the feast day of St. Valentine, one of two 3rd-century Roman martyrs of the same name. St.Valentine is considered the patron of lovers and especially of those unhappily in love. The feast day became a lovers' festival in the 14th century, probably as an extension of pagan love festivals and fertility rites celebrated in mid-February".

I know some people have a difficult time with Valentine's Day.  For those who are not in romantic relationships, the holiday can seem painfully lonely.  For those with partners, there seems to be a lot of pressure to plan the "perfect" evening and get the "perfect" gift. 

Perhaps, the focus needs to be on giving and receiving love even in the little things we do. How much do you love and take care of yourself?  your friends and family?  strangers you encounter?   Do you focus on gratitude for what you do have or do you bemoan the fact that something is "missing" in your life?

Valentine's Day doesn't have to be just for lovers.  It's a "holiday" that draws our attention to love (and chocolate).  It seems like a great time to show appreciation for all of the awesome people in our lives.  We might consider sending a handwritten Thank-You note, planning an activity with friends, or committing random acts of kindness.  Let's have fun with this!

February is, also, American Heart Health MonthHow well have you been taking care of your heart?  Do you feed it whole, nutritious foods or is your heart working overtime to process the junk you put in your body?  Is your stress level through the roof?  Do you surround yourself with positive, supportive people?

Heart disease is the #1 killer of women.  Obviously, men are greatly affected as well.  There are many things we can do to keep our hearts in top shape.  Exercise, eating right, social support, proper supplementation, and even chocolate (Yes!) all play a role. 

Taking excellent care of ourselves includes acknowledging our emotions and learning to curb unhealthy habits.  If you are ready to find out how Coaching can help you cultivate the mindset and the habits that lead to a happier, richer life, contact me at 732-842-3515.  My treat to you - set up an initial session by Friday, February 15th and receive a $25 discount!

Visit www.FormulaForExcellence.com or call 732-842-3515  Let's create the Right Formula for You!

Best Wishes for a Happy, Healthy Valentine's Day & Heart Health Month!


~Coach Jenna


Sunday, December 30, 2012

Another Resolution? Really?!



What did you resolve to change last New Year's Eve?  Do you even remember?  Most people don't!  Others remember all too well because they have made the same resolution year after year after year!


Although it is tempting to swear off cigarettes, lose weight, and run three marathons in the upcoming twelve months, New Year's is (arguably) the worst time of the year to make the decision to do so.  Think about it.  You have just come through the hectic holiday season.  Your routine has been disrupted for weeks.  It's the middle of winter.  You may be out celebrating and drinking with friends and family.   You have, probably, not taken the time to derive a plan to achieve your goal. 

I do not believe that New Year's "Resolutions" are effective (and in fact, statistically over 80% of people fail - most before January is over), but I do think it is useful to take time to think about the year ahead.  What do you want to accomplish?  What is working well in life, and what needs to change?  What steps are you truly committed to taking to reach your goals?  What would achieving these goals mean to you and your loved ones?  What would it feel like?

I encourage you to give yourself at least a few days to reflect on the year that is about to end, decide what you really want to change, and then go for it!  Think back and assess your accomplishments for the year and consider how much you have grown as an individual.  Also, think about what you might have done differently and what you have learned from your experiences.

The two most popular New Year's Resolutions seem to be to lose weight and to quit smoking. But, if there is no "meat" behind the resolution, you are destined to fail.   Deciding to start your diet on New Year's Day is a recipe for disaster.  It is no different than starting a diet on Monday.  Be honest - how many times have you binged on a Sunday night in anticipation of your new diet on Monday morning?  New Year's is the same scenario. 

In order to be successful in achieving your goals (a.k.a. "resolutions") for the New Year, you must find what motivates you.  In other words, find the internal motivation propelling you toward your goal.  Why do you really want to achieve it?  If you are losing weight or quitting smoking to please your spouse or your doctor, you are motivated by external factors.  Your success will very likely be short-lived.  You need to make lifestyle changes for YOU!

Other steps to consider while pursuing your goals include:
  •  Seeking support - from family members, friends, a Personal Coach, etc.
  •  Writing your goals down
  • Chunking your goals into smaller, achievable goals - have a plan!
  • Allowing adequate time to reach your goals - there are usually no quick fixes that provide long-term solutions (e.g., diet pills or starvation diets will provide minimal results and will only work in the very short-term; you will not lose 80 lbs. in a week!)  In other words, are you being realistic?
  • Quantifying your goals - how will you measure success?  To simply state that you want to lose weight is too broad.  Exactly how many pounds do you want to lose?  See the difference?
  •  Setting a time limit - what is the deadline to achieve your goal?  
      Life can be challenging and overwhelming.  Day-to-day tasks and obligations can keep us very busy, making achieving new goals seem impossible.    We tend to get caught up in routines and habits that may no longer be serving us.  If it's time for you to get serious about creating extraordinary change in your life, consider empowering yourself with a Coaching program.
     
     To help you get started, I am offering a limited number of FREE PHONE SESSIONS to help you achieve Rapid Results!  For information and to reserve your spot, please call (732-842-3515) or email me (CoachJenna@FormulaForExcellence.com) and reference this Special Blog Offer.    I'm looking forward to hearing about what you would like to work on this year!

Best wishes for a Happy, Healthy, Successful New Year!
~Coach Jenna

Visit www.FormulaForExcellence.com or call 732-842-3515.  Let's create the Right Formula for You!







Tuesday, December 25, 2012

Christmas Words of Wisdom from Dr. Seuss!

And the Grinch, with his Grinch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so?
It came without ribbons.


It came without tags.


It came without packages, boxes or bags.


And he puzzled and puzzled 'till his puzzler was sore.


Then the Grinch thought of something he hadn't before.


What if Christmas, he thought, doesn't come from a store?


What if Christmas, perhaps, means a little bit more?
~Dr. Seuss


For many, all that preparation, stress, and self-imposed deadlines and perfectionism have led up to this day - Christmas. It's finally here! But, what if Christmas means more than the presents under the tree, the cards in the mail, and large dinners with family and friends?
For some, Christmas is a time of sorrow and apprehension. Many do not have the means to provide gifts for everyone on their lists.   As we rebuild after Superstorm Sandy here on the East Coast, many are without homes.  Many are apprehensive about interacting with family and friends that they haven't seen all year.


Even so, Christmas can be a time of great joy and magic if we are open to it. Rather than dwell on the past or on what we do not have, we can focus on healing and personal growth. Is there anything you can learn from this holiday season? Perhaps, you will keep things simpler next year or approach family interactions differently.


This is a wonderful time to take stock of the year that is coming to an end and set goals for the New Year! If you don't have what you want in your life, what are some steps you can take to move toward your goals? How can you keep the Christmas spirit going throughout the year?


I'd love to hear your ideas! Please post a comment below or contact me at 732-842-3515 or CoachJenna@FormulaForExcellence.com

Have a Merry Christmas!! 

Saturday, December 8, 2012

Holiday Tips & Gifts! - Keep It Simple Silly!


The Holiday Season is a wonderful time of year! It can, also, be very challenging for many reasons – e.g., the extra errands, gift-buying, food preparation, and family gatherings.

It may be a good time to take a deep breath and take stock of how things are going this year. Before the holidays arrive, consider ways in which you can reduce your stress level. Here are some tips to get you started:
  • Ask for help
  • Compromise
  • Eat balanced meals
  • Eliminate commitments that cause you more stress than joy
  • Manage your expectations
  • Never arrive at the holiday party famished
  • Pick and choose the events you attend carefully – sometimes less really is more!
  • Prepare and plan in advance of the big day(s)
  • Prioritize
  • Simplify
  • Stick to an exercise routine
  • Stay within your budget
If you are looking for a simple yet unique gift for yourself or your loved ones, why not consider giving the gift of Life and Wellness Coaching?  Personalized Gift Certificates for Coaching Services are available.  Just click the image below, enter your information, and your Certificates will go out to you or your loved one immediately. Simple!
   
Please feel free to contact me with any questions or comments.  I am here to support you!


Visit www.FormulaForExcellence.com or call 732-842-3515.  Let's create the right formula for you!