How to Hold Yourself Accountable to Your Fitness Goals

How to Hold Yourself Accountable to Your Fitness Goals

Every person who has accomplished their fitness goals started with a plan. They found ways to hold themselves accountable and adhered to that plan.

Most people have wishes or dreams that they call goals, but no real plan!

You hear it every day from friends, family members, and even from random (more…)

The Top 10 Reasons You Need a Personal Trainer

The Top 10 Reasons You Need a Personal Trainer

Are you debating whether or not you should hire a personal trainer? If you want to reach your fitness goals properly and have a consistent motivator on your side, you should hire a personal trainer. These professionals can do wonders for your fitness goals and your life. Let’s explore the top ten reasons you should hire yourself a Denver personal trainer to reach your fitness goals!

  1. They Push You

It is easy to cheat ourselves when we are working out alone. A personal trainer is not only there to provide encouragement and motivation, but you are also far more likely to work harder in the presence of another person. Your personal trainer is also going to help you set realistic goals, help you take the steps to get there every day, and once you reach your goals celebrate your triumphs with you.

  1. Regularity

Is it hard for you to find a consistent routine? Personal trainers will help give your routines a level of consistency. Plus, they will ensure that you can’t skip leg day or any other workouts you may not like and try to skip when working out by yourself.

  1. Vision

Getting a clear idea about fitness and nutrition can be very difficult. There is so much contradictory information all over the place when it comes to best practices for fitness and nutrition. Your personal trainer will be able to help push you through the misinformation and provide you with the proper guidance and information on your fitness journey.

  1. Confidence Boost

Many people find the gym to be an intimidating place the first few times they go. However, when you go with a personal trainer and are properly working out and using the free weights and machines, you will feel more confident. Promoting self-confidence is an important function of a personal trainer to ensure that you keep working out and sticking to your fitness plan.

  1. Technique 

It is far too easy to hurt yourself or overextend yourself when working out. A personal trainer is there to make sure that all of your techniques are proper and that you are not doing too much. This ensures that your body remains healthy throughout your workouts and doesn’t get injured by improper technique or strain.

  1. Individuality

The great part about having a personal trainer is that they work with you and your needs. Fitness is not a one-size-fits-all thing. You need personal attention if you want to get the very best results and this is what a personal trainer can provide you.

  1. Train

If you are trying to get ready for a marathon or football season or any specific activity, a personal trainer can assist in making sure that you are getting the proper fitness and eating right before you get into something. They not only help improve your performance in these specific activities but they will also help you reduce your chance of injury.

  1. Medical Conditions

Fitness is an important facet of a healthy life for anyone even if they suffer from certain medical conditions that make working out harder or different. A personal trainer can help anyone get the most out of their fitness routine no matter what medical conditions they may have. If you have a medical condition and are unsure about working out, your personal trainer can coordinate with your medical professional to make sure that you are being safe.

  1. Getting Older

As we age our workout routines need to change as well in order for them to be their most effective. Personal trainers can be adept at designing and implementing fitness routines for any person at any stage in their life.

  1. It is More Fun 

Exercising feels good. A great personal trainer will make sure that your sessions are fun and productive. You will be eager to see your personal trainer again for your next session because you will be having such a good time.

Please contact us to learn more about fitness and the benefits of hiring a personal trainer.

Overcome Exercise Excuses in 30 Days

Overcome Exercise Excuses in 30 Days

We all have great exercise excuses for not working out that day, but no matter how good that excuse is, you still didn’t do it! What it really means is that you’re not any closer to your goal, no matter how good you think that excuse is.

Even after someone has made the decision to get in shape and has started to make incredible changes, like drastic nutritional improvements and exercising more frequently, excuses creep up that keep you from making the next right choice for yourself.

One of the techniques that I have used with some clients to combat excuses is what I call the 30/30, and it has been very successful. 30 minutes of cardio, for 30 straight days. Simple but not easy.

In doing this my clients face exercise challenges that arise and learn how to combat them.  But just as important, they learn to trust themselves to follow through with what they say they are going to do.

This story was co-written with Jane and chronicles her challenge of completing the 30/30 and overcoming exercise excuses.

It Started With the No Excuses 30/30 Challenge

After about two weeks of personal training with me three times per week, I challenged one of my clients to do 30 minutes of cardio for 30 days in a row. No matter what got in her way, no matter what challenges came up, Jane was to get in 30 minutes of cardio for 30 days. She accepted the challenge.

Day 8 – Tested – No Excuses Made

Eight days into her 30 days, I told her snowboarding didn’t count—which at first, seemed like a punishment to her. It was the dead of winter and since she wasn’t in that great of shape…yet, the idea of riding for a day and then somehow doing cardio afterward seemed extreme. Likewise, getting up thirty minutes early to run before she went snowboarding seemed unreasonable, as well. But, when it came time to go snowboarding, she hit the gym before she went.

Day 16 – Tested Again – She Made No Excuses

About 16 days into her 30 days, she came down with a cold. So, she took long walks until she recovered.

So far she had overcome

  • Snowboarding and cardio
  • A cold and cardio
  • Some cocktails with friends and woke up hung over, but she still hit the treadmill. Hung over and cardio

She was beginning to see that nothing could get in her way!

Of course it took planning

  1. Go for a run before work or after?
  2. If she should hit it before training with me or after?

She had to set herself up for success—figuring out specific times in her week that allowed her to achieve this goal.

Day 24 – A Big Day for Excuses

At day 24, she had to attend a funeral. Obviously, this isn’t something she could plan for. The funeral was in another city and the hotel she was staying in didn’t have a gym.

Winter was in full bloom, so the roads were covered in ice, making running outside dangerous. The day of the funeral, she had to drive five hours and leave at 5 AM to make the ceremony.

After arriving, she headed to the funeral grounds, which was supposed to require a thirty minute hike. Perfect, she told herself. I will get my cardio in that way. The hike ended up being twenty minutes. The funeral lasted six hours.

Failure and Excuses

Afterward, she was so exhausted that she immediately fell asleep and awoke after the temperature had dropped well-below zero. She conceded to not doing thirty minutes of cardio that day. I tried, she thought, but the cards were stacked against me.

Jane left early the next day, got her cardio in when she arrived home and didn’t feel bad about her failure the day before. She knew I would understand.

When I saw her the following Monday, I asked her how she was doing and how the funeral was. She told me about what she had been through and without missing a beat, admitted that she had missed a day of cardio because of it.

What? You Don’t Understand?

Jane seemed utterly surprised by my response. I told her she had failed to meet her goal of 30 minutes of cardio in 30 days, because our goals aren’t flexible.

I couldn’t give her a pass on this, because she can’t give herself a pass either. The point is, she is learning to trust herself. She said she would do something and she didn’t.

It’s not easy to gain your own trust

Nobody ever said it would be easy. Learning to trust yourself to do everything you say you will do is a huge part of the battle and the struggle.

In the past, she said she would work out, she said she would lose weight, she said she would get to it, and she didn’t.

If she gave herself a pass because of a funeral, then giving herself a pass when other things became emotionally trying in her life like

  • Fighting with a spouse or family member
  • Losing her job,
  • Fertility Problems
  • Any other Medical Condition

Or having positive important things on her plate such as a

  • Wedding
  • Promotion
  • Pregnancy
  • Vacation

They could all easily start to count as days off or excuses not to stick to her plan. If holidays, bad days, important days and vacations start to count as days off, you can easily see how she’d slip back into poor habits.

Soon, she’d be telling herself, it’s Monday and I don’t like to work out on Mondays. Then, where would she end up?

Standing up for her goals

Was I being hard on her? Yes. But, it doesn’t mean I didn’t sympathize with her pain or the challenge she faced. More importantly, it didn’t mean that I wasn’t on her side.

I was being her biggest advocate, because I wanted her to take care of herself when she most needed to take care of herself. I was the one standing up for her when she wasn’t standing up for herself.

Jane then challenged herself to the 30/30 and blew right past it!  She went well beyond the 30 days and didn’t stop until she hit 30 minutes of cardio for 47 consecutive days.

She learned she could trust herself and now knew she could do whatever she set her mind to doing! What a freeing thought right? Just imagine it. Now make it happen!


No excuses no matter what

We can all tell ourselves a million excuses, reasons, explanations or matters of fact about why we don’t meet our goals. We can convince ourselves in an infinite number of ways that we are justified in our excuses.

There’s always something, right? Just because it’s hard, maybe the hardest thing you’ve ever been through, doesn’t mean that you won’t succeed. But, it has to start with you.

You have to be the one that makes it the most important thing.

Exercise Excuses run the gamut

It can be something as small as not wanting to mess your hair up. “Sorry, I’m washing my hair,” is that joke we all laugh about; the excuse for not doing something, especially a date. But, it’s an exercise excuse that women, mostly, actually use not to work out.

The surgeon general even put out a warning about it in 2011 But, nobody seems to be laughing.

It’s a ridiculous excuse in every other situation, but in terms of one’s health, it’s become an actual problem. How could we let hair stand in our way of happiness? Excuses can be big, too, like Jane’s was. But, they are all excuses.

They all boil down to the same thing: failure to get closer to your goal.

You make time for so many other things so why not exercise?

Think about all of the things you make time for. Think about all of the things that you believe are the most important things

  • Family
  • Friends
  • Loved ones
  • Work
  • Hobbies

Think about all of the ways in which you excuse yourself from tending to your own needs to make time for these other things.

When you take care of yourself you can better help others

One thing that people find truly illuminating when they start to take care of themselves is that they start to be able to take care of other people better.

That might mean not showing up as much for someone who has become dependent on you. That might mean forcing people around you to solve their problems instead of expecting you to do it.

You’ll be surprised as you make more room for yourself, health and wellness, how much more time you will have for the other things you find important and at how much more valuable that time becomes, because you’re happy.

You will make more of your time when you’re happy more of the time.

That idea might not make any sense to you at the moment. At the moment, you might be struggling to understand how you’ll juggle everything and feeling a bit cranky about it. That’s okay. Once you’ve decided to change your entire life, in ways that are completely unimaginable to you at the moment, you will overcome exercise excuses and reap all the benefits that come with it.

The Top 7 Motivational Workout Playlists On Spotify

The Top 7 Motivational Workout Playlists On Spotify

Whether you are training at the gym, sitting on a Schwinn bike, or taking a hike/jog/run, motivational music is the single common denominator that can make or break your entire workout.

With applications like iTunes, Pandora, Iheartradio, and Spotify (my personal favorite which we will discuss!), you can listen to anything with the touch of a button. That makes having the perfect workout tunage E.A.S.Y. If you are willing to pay 10 bucks per month, you can get commercial free stream on Spotify. And it’s so worth it, because awesome music = awesome workouts, right?!?

Now, the fastest way to find playlists is to browse some of the genres, such as “Workout” & “Running”. This can be okay (sometimes), but if you want to get a bit more specific, I have compiled 7 various Spotify stations below for you to try.

Here are my top 7 motivational workout playlists on Spotify

I have included some additional info to give you ideas & options for perfect workout music.

  1. Calvin Harris – This station has the beats of David Guetta, Major Laser, and Daft Punk. It’s good energy for cardio like running or cycling, as well as hustling that last round for time.
  2. Moth Into Flame – If you need something a little heavier, look no more because you will find exactly what you need here to squeeze out those last few reps to make your biceps SCREAM (No joke). Lots of Slayer, Metallica and Iron Maiden. Rock On!
  3. The 00’s radio – A little bit of everything that is current pop–Kanye, Lady Gaga, Jason Mraz, and Flo-Rida. You won’t be judged for choosing this station, however, you have to promise not to sing along while you’re squatting. Please and thank you.
  4. Joywave radio – Fairly up beat Alternative, with a good mix of artists including Misterwives, Walk the Moon and the Neighborhood. Great if you’re just looking to listen to something different and upbeat.
  5. Britney Spears radio – Because it’s Britney y’all! No explanation needed.
  6. Walk radio — Undeniably, Dave Grohl is awesome, and if you like the Foo Fighters, then this one’s for you. There is a nice blend of rock, but the only perplexing thing about this station is the appearance of the band Creed. Just stay focused on your set & skip those songs!
  7. Kiiara radio—Here you will find many cool tunes from the Chainsmokers, Lucas Graham and gnash. This is perfect for a cool down and stretching, or maybe even a VERY slow workout. I guess a slow workout is better than no work out at all. Right?!?

So there you go…now tune in, get motivated, get moving and enjoy!!