Meet Dustin. Our very first guest blogger. He was kind enough to feature me on his website and now has written for our blog. Enjoy…
I am Dustin Maher, America’s Trainer To The Moms. I am a leading expert on getting moms in shape. I have appeared 88 times on local and national TV, appeared in many magazines and newspapers, and been on over 25 radio shows. I have a blog (www.dustinmaherfitness.com) that receives over 1,000 visitors per day and an active mailing list of 6,000 people. I run 11 fitness bootcamp locations in Madison, Wisconsin, and have sold over 10,000 fitness DVDs. My mission is to reach one million moms by the end of 2015 with the support they need to change their mindset, eat better, exercise effectively, and be part of fit families and communities so they can transform their bodies and their lives.
Fitness: Getting Started, Maintaining, and Staying Motivated
Getting started, continued maintenance, and staying motivated with your fitness and health goals can be a bit of a challenge. Getting started is the most difficult, and it is a question I continually hear from individuals who, for many years, have let themselves go, or others who have tried everything but can’t seem to stick to any one program.
Here are some suggestions for handling these challenges:
Start with setting an end goal and consider what specific and measurable results you desire to see in a specified time period. Visualize every day how good you will feel to be fit and healthy. Also visualize how you will feel if you continue on your same unhealthy path. Understand results will not come overnight. Consider how long it took you to get out of shape, or consider how long you’ve been making the same unhealthy choices that have created your body today.
Realize there will be setbacks and challenges. When obstacles occur do not allow yourself to feel defeated or do not feel sorry for yourself. Take the initiative and get right back on your plan as soon as possible. Take baseline measurements like a pushup test, mile run test, pull-ups, plank, body fat, and body part measurements. All of these will be able to be retested once a month and seeing progress can add to your motivation.
Find people who share similar health goals and try to spend less time with those who bring you down. Changing your environment is pertinent to changing your behaviors. Study the experts – applied knowledge is power. You will find consistent commonalities with health and fitness views. Research those who have been successful at what you are trying to do and follow their lead.
If you are not a self starter, hire a trainer or expert. A qualified fitness professional can cut the trial and error time down and get you faster results. A fitness professional can provide you with accountability to stick with it, and paying for a service, for some, will increase the commitment factor.
Include resistance training at least 3 days per week. Resistance training won’t increase bulk, it builds and tones the muscles to give your body a better look. Other benefits are increased strength, energy and mobility. It will also reduce body fat, and lower your heart rate and blood pressure.
MOTIVATION THROUGH BALANCE
Keeping motivated can be challenging without a specific and an obtainable goal. Once achieving noticeable results 4-6 months later, the motivation to push further can decrease if your goal isn’t clear enough. Ask yourself why you made the goal to begin with, and if you’ve lost your clarity revise your goal.
Finding balance will help keep you motivated, but it can be one of the most difficult things to achieve. Very few people have complete balance in their lives. You can be wealthy, have poor family communication, and be out of shape. You can have wonderful family relationships, be healthy, but struggle financially. Or, you might be in amazing physical health, but lack a spiritual grounding or solid relationships.
It is pretty easy to achieve what you desire if it becomes your main focus in life. But a one sided focus will not equally distribute energy in other important areas of your life. Prioritizing what is most important to you and equally distributing your energy creates balance. Prioritizing will not only help you find balance, but it will simultaneously fuel motivation.
MAINTAINING YOUR ACHIEVEMENT
Maintaining is second the most difficult factor after getting started. Once you’ve achieved your fitness goal, you must find a happy medium in order to maintain your results – it must become your lifestyle. Start by deciding how much time you can devote to exercise each day or week. During your transformation you may have been working out 75 minutes a day, 6 days per week. Could you maintain that for the rest of your life? Probably not. However, something more reasonable might be committing to 45 minutes 3 times per week, or 30 minutes 5 times per week.
It is important to understand that eating is 80% of your weight loss success. Working out and eating well are the keys to maintaining successful weight loss. It would be difficult to never indulge in your favorite foods for the rest of your life. Maintain the 80/20 rule; eat healthy 80% of the time and the other 20% eat what you want. Monitor how you feel when you eat and learn to eat slowly, chew your food thoroughly, and stop eating when your stomach is full!
Continue to set specific goals and push yourself further from time to time – strive to run a marathon, climb a mountain, do 5 pull-ups. Without continual goal setting, your workouts will become stagnant and your motivation to maintain may decrease. Eventually maintaining won’t be a second thought, it will become your lifestyle.
If you enjoyed this, I have a free gift to give you at www.dustinmaherfitness.com. It is a free report called, How To Fit Into Your Skinny Jeans and Still Have Room Left Over.
You might also want to check out some of my home workout DVDs programs that have helped thousands of moms from around the world.