Imagine Fitness

There are few things more frustrating than not being able to lose weight.

You want to be slimmer and to tone your body, but your weight won’t budge.

Read the following 6 Weight Loss Blockers to discover what is standing in your way and how to quickly and easily begin your weight loss journey.

Blocker #1: Your Mind

Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.

• Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you’ve always wanted.
• Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
• You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
• Give up the belief that you can’t achieve the body you’ve always dreamed of. See it first in your mind, and then in the mir

Blocker #2: Your Fear

Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage.

Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.

• Believe that something MUST change. You can’t be wishy-washy about it. You can’t be considering it. You can’t even be pretty sure about it. You’ve got to be rock solid.
• Believe that YOU must change it. You can’t pass the buck of responsibility and expect to lose weight. It’s on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
• Believe you CAN change it. You may have failed in the past, but that doesn’t matter. When you put your mind to it, you’re able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you will be unstoppable.

Blocker #3: Your Excuses

Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don’t allow excuses to ruin your life any longer.

• Don’t skip out on your responsibilities with excuses, instead expect more from yourself.
• Focus on the big reason why you are losing the weight. Make a list of the benefits you’ll enjoy once you achieve your goal, and read them first thing each morning.
• Remember that you can only have two things in life: excuses or results. Which do you want?

Blocker #4: Your Commitment

How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it’s no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.

• The margin between success and failure is bridged by your commitment. Don’t give up until your goal has been achieved.
• Treat exercise with the same importance as a work meeting, and you’ll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.

Blocker #5: Your Diet

If you consistently eat the wrong food, then you’re weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.

• Don’t eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
• Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
• Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.

Blocker #6: Your Patience

It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:

• Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
• Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
• Remember that anyone can have one great workout, but that won’t get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.

As you are reading this newsletter it will be a long weekend in Calgary and by all forecasts the weather should be beautiful. Now the question is what will you be doing today?

For many the warmer weather is the opportunity to get those tasks done outside that we have been putting off, cleaning out the garage, fixing the deck, gardening, or mowing the lawn. For others it will mean sitting down and enjoying a good book in the sun or getting ready for a backyard BBQ.  With all that you have going on, ask yourself, did you schedule in time for exercise?

I know you are thinking that really how can I fit everything I have to do in my day and schedule a workout? Perhaps these 3 ideas will give you the motivation.

1. Think of exercise as a ‘must’ not a ‘should’. If you plan the time that you will workout, even put it down in writing where you will see it, you will have no excuse not to do it.

2. Think of how you will after you workout, BEFORE you start. I know for myself that after a workout I feel energized and ready to take on the tasks of the day. If you think of how good you will feel after, that you took the time to exercise that may help give you the motivation to get started.

3. Switch from ‘I have to do this’, ‘to I get to do this’. Everytime we engage in some form of physical activity our bodies benefit in so many ways. Outside of the obvious fact that it will help us to control our weight, it also can lower our blood pressure, lower our cholestrol, improve our bone density,it can also help our body use insulin more effectively thus reducing our chance of diabetes.

Keep these points in mind the next time you are tempted to skip your workout because you think you are ‘to busy’.  Really with so much at stake how can you not workout?

Have a great long weekend,

Shelley Healy

Let’s face it, some days you just don’t feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It Off
Exercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you’ve seen from the above list.  As a personal trainer working in Calgary, I can help you to get started and change your life for the better.

Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house it will land on their waist sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint

Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat. Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan. I look forward to hearing from you.

As I promised in my last newsletter I am going to address how to keep moving in the right direction. Nothing is as frustrating during an exercise program as when your results stop progressing.  When your body hits a plateau it’s because it is trying to regulate itself. The more you do something to bring about change, the more your body adaptss and tries to limit the changes.  Depending on your fitness level this can happen in as little as 2 weeks or as long as 12 weeks.

To get the most out of your fitness routine you need to break from your habits every now and then.  Even though plateaus are a natural part of the process, it does not mean that you have to give in to them.

Here are 5 ways to keep you moving out of a plateau:

1)  Back off.  I don’t mean that you shouldn’t exercise, I just mean that maybe you need to ease up a bit. If the workout routine that you performed last week was easy, and today it leaves you feeling exhausted, that is a sign that you may need more rest.  When your energy level returns, get right back into your program, or maybe even a little bit harder than before.

2) Turn it up. This is the opposite of backing off. Maybe you have hit a plateau because you are bored with your program.  Add intensity to your workouts by increasing the weights or reps or both. If you feel great after 1 or 2 workouts, then this is the solution for you.

3) Tweak your diet.  All our diets could use some improvement. Try for 1 week a super strict diet, where you eat clean, simple meals and see if that moves the scale.

4) Do it in the morning. Get up and get moving; 20-30 minutes of cardio performed on an empty stomach can get your metabolism in high gear.

5) Add or subtract 500 calories a day. You heard it right, you may need to add 500 calories to your diet to get the results you are looking for. If you have been starving yourself on a super low calorie diet, then adding calories will rev up your metabolism and get you losing weight.  However, if you have been diet sabatoging with to many reward foods, then you will need to subtract 500 calories to get the scale to budge.

It is all a matter of finding what works best for you, listen to your body, keep moving and stay healthy.

Keep it up,

Shelley Healy

Fall is officially here  but the weather is beautiful. In case you haven’t noticed the trees are full of vibrant color, yellows, greens and red. Since this was the year of no summer in Calgary, I  strongly suggest now is a good time to get outdoors for your workout. Working  as a personal trainer  in Calgary, I am always reminding my clients of  how taking your workout outside is going to challenge you in whole new ways.

Our bodies quickly become accustomed to doing the same old thing. If you always do the treadmill or elliptical chances are you are not getting the same bang for your buck as you were in the beginning. It is easy to do your workout outdoors, all you need is a pair of running shoes, a water bottle and a watch with a second hand.

Start off with a moderate walk for about 5 minutes. Then increase your pace each minute for the next 3 minutes, and then try a jog or sprint for about 30 seconds. The key is not to stop after your sprint, keep moving. Walk for about 1-2 minutes until you have regained your breath, then repeat the sequence again for another 5 rounds. Try to find a route that includes some hills for a challenge to your cardiovascular system. There are some  fabulous pathways to walk and bike on around Calgary, we are fortunate to have this advantage. For me Nose Hill is just out my back door and provides a great hill climb, with a panoramic view of Calgary.

The eneven pathway, the hills and even if their is a wind blowing will all combine to ramp up your workout. Remember you are trying to push yourself beyond what you have already mastered, that is where the real success comes from. If you stay in your comfort zone, then your results will slow and you will wonder why the exercise is no longer working.

Don’t tell yourself ‘I should’, change it to ‘I must’. Don’t go through the motions, put in 100% effort every time, and you will prove to yourself that you are a winner.

Stay focused, but why not take some time today to enjoy the beautiful outdoors? The season is short so get out there and enjoy it.

Shelley Healy

As I was thinking about this weeks topic, i came across  ‘O’ magazine. for those of you that don’t know that is Oprah’s monthly magazine. In her magazine she has a column entitled “What I Know for Sure”.  I once read that perhaps a better title would be ‘What I Know for Now’. I like that and wondered how it could relate to diet and exercise.

So here goes: ‘What I Know for Now’ (as it relates to all things fitness).

1. You have to keep moving forward. As long as  you are consistent with your workouts, the results will follow. Every workout does not have to be an all out 100% effort. Even on the days  that the weather, (especially in Calgary) and the universe seem to conspire against you,  or you are just plain tired just keep at it, and you are a success.

2. Life is ever changing. Each day brings us new challenges, we can either refuse to acknowledge them or embrace them and see what lessons we can learn from them.

3. Our diets will never be perfect. Stop beating yourself up about a bad choice every now and then. Remember the 80/20 rule. 80% of your diet should be based around clean and healthy eating. The other 20% is about letting go and enjoying life.

4. The scale is not the end all of our existence. Exercise brings about more benefits than just numbers on the scale. Many of the changes are happening inside our bodies that we can’t see. We have lower resting heart rate, better body composition, and more self confidence. No scale can ever tell us all that.

So what I know for now, is that each day that we keep on giving our best and keep moving forward is a success.  Fitness and health are life long goals, that help us to achieve the best that we can be. It is not  so much a destination as a journey. Enjoy your journey.

Till next time,

Shelley Healy

Ask yourself, how do you feel about yourself today?

Did you wake up, feeling good about what you have accomplised only to hop on the bathroom scale and suddenly you feel rotten?

This is a big trap that many of us fall into, letting the number on the scale dictate how we see ourselves. If the number is down we feel great about ourselves and our workouts, if the number is up, we feel upset or depressed because we think we didn’t push ourselves hard enough that week.

Here is your permission to not let what the number says, tell you how to feel. Fitness is more than just your weight, it involves how your clothes fit, how much energy you have for day-to-day activities and the sense of doing something really positive just for you.

Our weight fluctuates every day and even during the day. It depends how well hydrated we are, how much sodium is in our diet and the time of day you weigh yourself. Weighing yourself everyday is a big no-no. Weight loss or gain takes time and you won’t see the numbers you want in just one day.

Remember if you are working out in a consistent strength training program you are also building muscle, which weighs more than fat. Even though that means a higher number on the scale, muscle is much more metabolically active than fat, and every pound of muscle burns an extra 50 calories a day just to maintain itself. Besides muscle is denser and firmer than fat, so you look better in your clothes even if the scale say you weigh more.

Fat is stubborn and you need to be to. Work hard, work smart, eat well and you will see the results you desire. In time it will show up in weight loss and a fitter, stronger and healthier you.

Keep up the good work,

Shelley Healy

Having just gotten back from Washington D.C., I thought I would share my comments about staying in your workout routine while away from home and staying at a hotel.

I know, you are thinking, when you go away that is the time to relax and take a break from our everyday routines. That is true, except for exercise. If you can keep up or even modify a little your workout when on the road, then when you arrive home you won’t face the dreaded weight gain from to much good food and alcohol.

Most hotels, and of course cruise ships have a workout area. From personal experience I have seen them range from a small, small room with only 2 pieces of equipment to a huge modern gym that actually makes you want to workout.

When you book a hotel make sure you look for one that has adequate facilites and they sometimes will even post pictures so you can be prepared and know what to expect. All you need is a piece of cardio equipment, such as a bike, treadmill, or elliptical and some basic dumbells. If you find a gym with machines now is a good time to try out pieces that you don’t normally use.

I don’t make machine based exercise a part of my everyday workout, but when you are away from home they can certainly get the job done. Don’t feel shy about going to a new workout facility, remember everyone else there is new to that gym and they are probably a little uncertain as well.

The key is making the decision before you go that you will committ to exercise while you are away. You will feel better while you are away and when you return home you won’t experience that slowdown of getting back to where you were before you left.We start to lose the benefits of cardio exercise 24-48 hours after our last workout, and while our muscles take longer to start reversing, if you have ever experienced post workout soreness after taking a few weeks off, it isn’t pretty and you won’t quickly forget it. Frown

So if you are planning a get away in the near future, pack your runners,and your workout clothes they should be considered essential. After you check in, find the gym and get familiar with it. Remember, that exercise is an everyday part of your life whether at home in Calgary or on the road.

Stay fit,
Shelley Healy

Well it looks like the nicer weather is finally here. Are you looking to add some variety and new challenges to your routine? How about taking your workout outdoors. Something as simple as a walk can take on a whole new dimension when you step outside.  If you have been a regular treadmill or elliptical trainer over the winter, chances are your body has adjusted to the work load and actually been more efficient to the point that you are working less hard.

Our bodies are very good at mastering a skill and before you know it, you are burning less calories than you were before. Why is taking the workout outside more of a challenge?

1. Uneven Terrain

Even tiny differences in the path makes it more challenging to do your walk. Especially is this true if you are walking on unpaved surfaces. You are required to  balance more making your core and legs work hard.

2. The weather

Ever notice how hard it is to walk or run into a wind? This extra effort requires your body to work harder and thus you burn more calories. If it is a sunny day you will become fatigued much quicker due to the hot weather.

3. Hills

Even though a treadmill has an incline setting, it does not match a true hill walk with arms pumping.  Without the machine belt helping to pull you along,  an outside hill is all about leg power. Lean into that hill and get moving.

4. Adaptability

Going outside forces your body into new and uncomfortable routine.  Your brain has to account for new variables and work harder in the same amount of time.

Summer is a great time to challenge yourself. Get out from old rountine and surprise yourself with some great results, and don’t forget your water.

Until next time,

Shelley Healy