Embrace Forward Motion

Wellness, fitness & personal growth


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Before Rushing Into New Year’s Resolutions…

It’s time for an End-of-Year Review!

End-of-Year Reviews give insight into the past year. New Year’s resolutions are more meaningful (and hopefully longer lasting) if we take time to evaluate our previous year.

Reflection is part of growth and self-improvement, so why would we want to miss out on that?

An End-of-Year Review allows you to:

  • See how you started, how you’re doing and where you’re headed
  • Record progress and personal growth
  • Compare numbers (speed/distance/time) or how you felt throughout the year
  • Notice patterns
  • Identify successes and challenges
  • Brainstorm New Year’s resolutions

Ways to get started on your review:

  • Think chronologically. Take it one month at a time. How did the year go? Which patterns, successes and challenges come to light?
  • Reflect back on last year’s resolutions. How did those turn out?
  • Identify new activities or interests you picked up. Note ones you just tried out and others you continue to do. The new keeps it fun.
  • Time to brainstorm! What would you like to accomplish in the upcoming year?

Ongoing reflection throughout the year keeps you successful. Check out how to Track Your Progress and Start a Fitness Log.

If you’re eager to get started on your resolutions, learn how to Make Physical Activity a Habit.


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Gym Shopping Stress-Free: Factors to Consider

Gym

If it’s nearing that time of year when you’re thinking about joining a fitness club, or if you are interested in switching from your current one, it’s time to start gym shopping! First, figure out what you’re looking for.

Here are some membership benefits to consider when choosing the fitness club that best fits your needs:

Cost of Membership

  • Monthly membership dues can typically range anywhere from $25 to $120 a month. The more expensive a club is, the more expansive, clean and high-quality it will likely be. Watch out for initiation fees–certain clubs have fees as high as $200, though many provide special offers throughout the year with no, or lower, initiation fees. Cost will likely end up being one of your biggest factors when deciding.

Group Fitness Classes

  • Fitness classes are, in my opinion, awesome to keep you going, entertained and motivated through the winter. They are great for trying out new activities, developing skills and having fun with others. Every class will be different every time. Ask to see the weekly schedule of classes to figure out if the ones you are interested in match your availability. Small fitness clubs may have studios available with recorded on-demand workout videos, instead of on-site instructors.

Aquatics Facilities, Courts and Studios

  • Availability and quality of aquatic facilities, courts and studios may be a make-or-break deal for some people. Large complexes will have the widest variety. Don’t forget to check availability (and location) of saunas and steam rooms.

Professional Support

  • Need personal training, nutritional coaching or fitness assessments? Upscale large fitness clubs have a professional for every need and muscle group, medium-sized facilities have trainers for training sessions and floating on the fitness floor to answer questions, while small centers will typically just have trainers available when leading a personal training session. Seek places with the support you need.

Child Care

  • if you have kids and need someone to watch them while you work out, find a gym that offers on-site babysitting. It’ll be one less thing to worry about.

Location

  • Preferably find a fitness center that is close to home or work. The easier it is to get to, the more likely you’ll go. It’ll also save time commuting.

Hours

  • Maybe you need one of those 24-hour gyms, perhaps one that closes by 10 p.m. is good enough for you, or you may be in dire need of a fitness center open at 5 a.m.. Check schedules.

Now that you know what you’re looking for, start by:

  • Browsing online for gyms (and their benefits) in your area
  • Visiting a few locations
  • Asking the sales representatives lots of questions!

Remember you’re still shopping, so don’t get pressured by the sales! Check out how to find the best deals on fitness club memberships.


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DO’s and DON’T’s of Overcoming Injuries: A Personal Discovery

Injuries are unexpected and inconvenient. As a typical 20-something, I sometimes feel like I am invincible. Nevertheless, a recent injury put a halt to my duathlon training. I present to you DO’s and DON’Ts, which I’ve discovered during my recovery, of overcoming injuries, as well as a narrative… because who doesn’t love a good injury story?

Two weeks ago I was out on a training run. Diverting my attention to the side, I stepped where the sidewalk meets the grass. Ungracefully, I fell and sprained my ankle. As I watched my ankle swell up and felt pain in my arch, thoughts of “well, that was stupid” and “there goes my race” flooded in. First lessons:

  • DO watch where you’re going when running.
  • DON’T put yourself down. Recognize mistakes and move past them.

After limping back home a few blocks, I dug up my ankle brace (saved from a previous ankle sprain and foot fracture on my other foot) and RICE’d up my day– Rest, Ice, Compress, Elevate. And of course, sadly canceled plans and sat at home at a loss of what to do.

  • DO RICE–Rest, Ice, Compress, Elevate–the injured limb.
  • DO keep braces, crutches or other injury “accessories”– you may need them again.

A week went by. I used my ankle brace daily, and a crutch the first few days. After talking to trainers and runners, hearing a few “I-wish-I-would-have-taken-care-of-my-injury-when-it-happened-because-now-I’m-doomed-with-weak-joints” stories, and recognizing that I intend to continue running, I set up a visit with the podiatrist.

  • DO go see a doctor if the injury is not improving, getting worse, or you want to figure out what’s wrong exactly and treat the injury accordingly.

Doctor’s advice: Ankle ligaments will take six weeks to heal completely, and the plantar fasciitis should be relieved with stretching. Until then, no running, no biking, no race. Of course I tried to bargain on the biking, but she remained firm with her answer. After giving it some thought, I decided: I’m planning on keeping a well-working ankle for the next 70 years… relatively, six weeks is not that long.

  • DON’T rush your healing time. Cutting off recovery and rehab time will highly increase chances of reinjury.
  • DO think of your recovery time as an investment: one extra week now may translate to an extra year for your limb to properly work years down the road.
  • DO recognize your body has limits. Respect them.
  • DO be realistic about safely resetting goals.

If I had to pick my top two lessons from this experience, these are it:

  • DO stay positive.
  • DO embrace this time as an opportunity to explore new areas of personal growth and wellness.


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Strategies for Sparking Change in Physical Activity

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Change challenges us and helps us thrive, as individuals and as a community. Pursuing and maintaining a physically active lifestyle will allow us to be healthy, happy and productive people.

It’s easier to progress our personal growth when we have direction. The five Stages for Motivational Readiness for Change, as explained in my earlier post Making Physical Activity a Habit, guide individuals on creating lifelong habit changes in physical activity.

Here are strategies you can implement to move up the stages and spark change in your current levels of physical activity:

How to advance through the Stages of Change

1. Identify which stage you are in (for guidance, click here).

2. Read through and consider the following selection of recommendations from Motivating People to Be Physically Active (Forsyth & Marcus, 2003) on how to advance through the stages. Many of these are cumulative and continue to apply as you move up the stages; some are specific to the stage.

If you are in…

Stage 1 – Inactive and not thinking about becoming more active

  • Write down how your sedentary lifestyle is affecting you and your loved ones
  • Determine benefits of physical activity and how much these matter to you
  • Look back at past attempts at behavior change and identify learned experiences

Stage 2 – Inactive and thinking about becoming more active

  • Expand knowledge on benefits of physical activity
  • Identify excuses and issues that prevent you from engaging in physical activity
  • Create achievable short-term goals

Stage 3 – Doing some physical activity

  • Create a plan to substitute 15 minutes of sedentary time in the week with an simple, enjoyable, active option
  • Decide on a reward for achieving your goals
  • Brainstorm ways to overcome excuses that shy you away from physical activity

Stage 4 – Doing enough physical activity

  • Note how you have benefitted from physical activity
  • Think about future obstacles that may prevent you from engaging in physical activity and develop a plan on how to address them
  • Expand your horizons and try out new physical activities

Stage 5 – Making physical activity a habit (maintaining Stage 4 for at least 6 months)

  • Launch long-term goals and track progress on a log
  • Consider becoming a role model to someone who may need motivation to advance through any of the stages
  • Remind yourself that if for some reason you need to pause physical activity, you will be capable of resuming

Most importantly, always remember to praise yourself for your efforts, diligence and dedication. The only one who ultimately can enable your personal growth is you!


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National Running Day: Why Do We Run?

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Every first Wednesday in June is National Running Day. This year, it’s today–June 3rd.

This day showcases the love runners have for running and expands national awareness of the running community.

The theme this year, as organized by National Running Day with their logo (above), is to have runners complete the sentence “I run…” and post it on social media with the hashtag #NationalRunningDay. This can take the approach of “I run because…, in order to…, so I…”, among others.

Whether you are just starting a wellness routine (not even necessarily running) or have been maintaining one for a while, I encourage you to think about why you do it. Get specific about why you favor certain activities over others, and decide what effect those reasons have on you on your personal growth–in mind, body and/or spirit. For example:

  • If you bike every day to lose weight, why do you want to lose weight? Which feelings are you trying to attain?
  • If you like outdoor runs better than running on a treadmill, what is it about the freedom of the outdoors that sparks your enjoyment?

Identifying and evaluating the basics can allow us to refocus and reassess that which fuels our motivation. Ultimately, recognizing why we do what we do can give us a renewed drive to pursue growth and keep us moving forward.