So Are You Empowered?

The Number One challenge to health and fitness success is consistency and program compliance.

In an earlier article, I have covered the topic as to how to stay motivated in your fitness program.

You can get the world's best trainer and nutritionist to get you started in the lifelong journey of health and fitness. But you need more than just trainer, nutritionist or exercise program for long term success.

The question is not how well you start but how strong you can stay on after a year and ultimately your own long-term health and well-being.

No matter how great a program is, you still have to do it by yourself. Many people drop out of their exercise and diet program as soon as their trainers are gone and nobody is watching them. These are "external" motivations. You have to be able to "internalize" them to become "intrinsic" motivations inside yourself. The intrinsic motivations become part of you until you don't feel and need them. They turn into habits - that you don't need someone or external rewards to "motivate" you. You're automatically programmed to do it subconsciously. It's this high level of self-discipline, commitment and healthy habit that play the most important role in exercise and diet program compliance.

The model for stages of behavioral change is well known and has been applied to exercise and fat loss study.

The stage of behavioral change goes from (1) precontemplation, (2) contemplation, (3) preparation, (4) action, to finally, (4) maintenance. In the table, it summarizes the definition of each stage, some common issues, barriers and concerns that people experience as they move from a sedentary to an active lifestyle.

The progression of healthy behavioral changes is likely not to be linear. You'll bump into some obstacles along the way to set you backward. Remember, be clear in your big goal. It helps put you in the correct long-term perspective.

Ask yourself why exercise is important, why eating healthy is important, why staying physically active is important? What do you want to achieve in your life goals? And why?

By answering these questions, it helps you increase your awareness of the importance of a more active lifestyle and increase your confidence that being more active is possible. You're able to incorporate physical activities into your life that you enjoy doing on a regular basis.

When you're doing something that you enjoy doing without being forced to do, you don't need external motivation. You're doing it for the sheer pleasure of doing. You'll feel empowered because you're in charge. You won't feel bored.

So are you empowered?

Learn top 20 ways to stick to your workout. >>

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You've Got the Power!

In the world of fat loss and fitness program compliance, "keeping yourself motivated" is one of the main challenges that many people are struggling with.

You know the New Year's Resolution or January effect. After the New Year, so many people (and probably the same people) vow, yet again, to lose 20 pounds by changing their lifestyle, exercising regularly, eating healthy and staying in shape. They are super-charged for a few weeks.

By the end of January, the gym traffic is down significantly. Half people quit after six months. These people know that health and fitness are important. But they just cannot stick with an exercise program. They find themselves seemingly justifiable excuses: too tired, no time, business traveling, family and social obligations, long driving to the gym or simply lack of motivation.

Only gym rats, hardcore buffs and those really self-motivated people are still around and all year round. You can tell who they are and you can see the results.

So what separates the successful people from those habitual quitters? What's the driving force behind the successful people? What do they make it throughout the year and after years? Is it really just motivation?

What is motivation?

How do you get motivated and stay motivated?

Why do you want or need to work out?

Do you have the power to change your habit and behavior?

Why don't you have the burning desire to achieve the body you've alway wanted?

What's stopping you from achieving your goal?

Let's take a look at human behavior and self-determination theory (SDT). The SDT goes by that the more self-determined we are, the more we're doing what we want to do and aren't forced to do; therefore the happier and more successful we tend to be. Sounds logic and reasonable?


How Motivated Are You?

Five levels of motivation and type are categorized in the following.

Level 1: You have no particular reason for working out.
Motivation Type: Amotivation
No external or internal factors influence your activity, so no activity occurs.

Level 2: You work out because other people like you better when you're in shape.
Motivation Type: External Regulation
The mind responds to outside stimulii, though no internal motivation exists.

Level 3: You work out because you would feel bad about yourself if you didn't.
Motivation Type: introjected Regulation
Internal motivation begin to form, but limited positive outcome occurs.

Level 4: You work out because you believe it's important and beneficial for health and lifestyle.
Motivation Type: Identified Regulation
Motivations become more positive, resulting in prolonged positive behavior.

Level 5: You work out because you simply enjoy it.
Motivation Type: Intrinsic Motivation
Positive activity is performed for extended periods because of pleasure response.

So what's your level of motivation?

The less intrinsic your motivation for exercising is, the more you're working out because you think you should and because you really enjoy it - the less likely you are to stick with it.

If you accept this behavorial model, the next question is how do you transcend to the next level, eventually to Level 5 and stay at it?


Find the Good Reasons to Drive You to Succeed

Anything you do, no matter how simple, has a number of good reasons behind it. Not all the tasks have the good reasons to do them seen at first sight, but if you take just a few moments to analyse them, you will easily spot something good. We also have many tasks which don’t need any reasoning at all - we’ve been doing them for so long that they feel natural.

But if you’re ever stuck with some task you hate and there seems to be no motivation to complete it whatsoever, here’s what you need to do: find your good reasons. This applied to working out and eating healthy. They may not be obvious, but stay at it until you see some. This will bring your motivation back and will help you finish the task.

Too many people have the quick-fix mentality partly due to inaccurate weight-loss infomercials. They quit exercising when they don't see results in two weeks, 21 days or 30 days. Health and fitness is not a 12-week program. It's a lifelong commitment.


What's Really Driving You?

Material reward? This is quite often. You will get paid for doing something you normally don’t like doing at all. External rewards and punishments do influence our behavior.

Personal gain or pleasure? You will learn something new or will perhaps improve yourself in a certain way. When we're kids playing baseball or any games because it's fun, not because we can put on muscles or stay healthy. We're driven to do things simply for their own sake.

Sense of accomplishment? At least you’ll be able to walk away feeling great about finding the motivation and courage to complete such a tedious task.

A step closer to your bigger goal? Even the biggest accomplishments in history have started small and relied on simple and far less pleasant tasks than you might be working on. Every task you complete brings you closer to the ultimate goal, and acknowledging this always feels good.

Once you find out the good reasons and clarify your goals, follow these 10 steps by Jonny Bowden, PhD, CNS to keep yourself motivated.


10 Ways to Stay Motivated (by Jonny Bowden, PhD, CNS)

1. Take it down a notch. Many beginners, in a combination of enthusiasm and impatience, wind up overtraining -- doing too much, too soon, too frequently. That results in sluggishness, soreness, exhaustion and a general meltdown -- in other words, lack of motivation. Cut back on the intensity and go for a walk instead. That will save you from burnout.

2. Schedule your workouts in advance. Make appointments with yourself (or with a buddy) for a specific time and place. Treat the appointment as you would any promise. If you make time in advance and plan on keeping your word, you're more likely to keep that appointment. It helps when you share the commitment and speak it "out loud," to a workout partner or a cyberbuddy.

3. Whenever possible, schedule morning workouts. You get it out of the way, and you start the day feeling that you've already accomplished something positive for yourself. Plus, a morning workout can have an energizing effect that lasts for hours.

4. Concentrate on finding personal measures of improvement. Are you feeling better? Are you breaking through barriers? Are you learning something about yourself and your ability to keep your word to yourself? Is your endurance improving? Chart these benefits, no matter how small they may seem, and a pattern will soon emerge that can get you through the tough times.

5. Keep a journal. You'll be hearing a lot about this in future columns. It's the one thing nearly every weight-loss expert agrees on, and as you know, we don't agree on too many things. At the very least, a journal can help you see patterns between food, mood and energy levels. Used thoughtfully, it can teach you important things about yourself and your relationship with food, sex, comfort, body image and weight.

6. Understand that the voice in your head that constantly criticizes is only one of many possible voices. You can't shut it up, but you can balance it with one that cheers you on and raves about your good points. Try giving your "cheerleader" a voice and you'll understand. If you don't have a cheerleader, create one.

7. When you feel like doing nothing, do a little. Many programs are abandoned because the hour workout seems like too much and you bag it altogether. On days like this, change your goal to 15, 10 or even 5 minutes. Consistency breeds success. Doing even 10 minutes consistently is ultimately far more important than doing an hour every once in a while.

8. When you're getting stale, change your workout. If you workout at a gym, try using the park. If you normally run, try the rowing machine. Add some weights or change the weight exercises you normally do to spice things up a bit. happy.

9. Make it fun. Many people feel a drop in motivation when their workout becomes yet another obligation. Ask yourself what kind of activity that requires moving around might also be fun. Maybe it's dancing in front of the stereo for a half-hour while listening to your favorite CD. Great. That's your workout for today. Do it and be happy.

10. Get a buddy or, if possible, schedule a session (or three) with a personal trainer. The input of another person can inject a tired routine with new juice, and you may learn some really cool stuff in the process. Never underestimate the power of a new voice.

Yes. You've got the power to change. It's all inside you!

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

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The Best Way for Weight Loss, Diet or Exercise? Why Not Both!?

It's a long-time debate as to how to lose weight (fat). Diet? Exercise? or both.

The ability to lose weight on a short term basis is not so much an issue than keeping the weight off for the long term. It's the "quick fix" weight loss mentality that messes up many people's wishful thinking.

A controversial headline breaking news story hits the internet today that really shocks me. It has stirred up so much heated dispute and debate in the health and fitness community.

Based on the study finding, "diet and exercise are equally good to take off weight. A calorie is just a calorie, whether by dieting or by exercising." Read more here >>

Like many other fitness professionals, I have been advocating a combination of healthy lifestyle changes, balanced nutrition and regular exericses (strength and cardiovacular training) for weight loss and successful long-term weight management.

There is no magic pill or quick fix.

It takes discipline, commitment and accountability.

Fat-loss is that simple, but not easy.

The benefit of adopting a performance healthy lifestyle goes far beyond just weight loss. This is the insider secret to weight loss.

By incorporating these elements in your life, you're able to lead an active, balanced and quality life. Not only that you can improve your body composition, physique and shape, you'll never feel starved or deprived. You'll have more energy to handle your daily tasks and get through the inevitable ups and downs.

Exercise improves insulin sensitivity, increases bone density, and enhances cardiovascular health. It also helps improve physical mobility, range of motion and flexibility. Healthy food choice and eating habit helps you fuel your body. The boost in self-confidence from being healthy, looking good and feeling great is beyond any words you can describe. The list of benefits goes on and on.

I encourage you to visit Fat Loss Expert Tom Venuto's Burn the Fat blog for his response to this news release and research finding. Leave your comments or questions if you wish. Use your own judgement and personal expereince. Half-baked scientifc study based on 24 people proves absolutely nothing.

How Can a Personal Trainer Help Weekend Athletes?

I got asked by many people as to how a personal trainer can help them as weekend athletes to achieve their fitness goals. Most real-life working people simply don't have time to go to gym six days a week, two hours each time. But they still want to stay fit and play their sports or games on weekends (tennis, golf, basketball, softball, ice hockey, etc.) and enjoy their lives.

So what is a personal trainer?
A personal trainer is more than just a drill sergeant yelling at people to do more pushups and situps, although it may be the case some time as is popularized by "The Biggest Loser" TV show. A personal trainer is a fitness professional that provides individualized exericise program to fit client goals. According to A Guide to Personal Fitness Training (page xi, 2003 edition, published by Aerobics and Fitness Association of America), "a personal trainer is a skilled teacher, motivator, communicator, and continual student of fitness and positive lifestyle change. Personal trainers serve a valuable purpose in helping people become healthier and happier, and in improving the quality of many lives."

What do personal trainers do?
Personal trainers teach safe, effective, individualized exercises to clients in a one-on-one type setting. They help clients achieve their personal fitness and wellness goals. Many people hire personal trainers to provide motivation and help them stick to their exercise routines. Health screening and understanding of injury prevention techniques are critical.

Some personal trainers have additional areas of expertise or training to provide post-rehab conditioning, sport-specific conditioning, massage therapy or specific dietary advice. They work with professionals in other areas to help their clients achieve their goals. Training plan typically needs to be evaluated again to measure effectiveness after a few weeks.

There are many ways of changing up a program to make sure that you keep making progress toward your goal. The other obvious benefits of hiring peronal trainers are saving time and reducing injuries. A personal trainer helps you figure out what exercises you need to do and how the equipment works rather than wasting time figuring it out on your own. Most people in the gym learn exercises by watching what other people do. But the person they're watching probably learned by watching someone else, and whoever started the chain probably didn't know what they were doing to begin with. Most people in the gym simply don't lift weight properly.

In the following Q&As, I'll answer the most frequently asked questions (FAQs) as to how I can help a client as a personal trainer.

Question #1: I never work with a personal trainer before. What do you exactly do to help a client? How fast can I expect to see the results? For example, I want to lose some weight (fat).

Answer: I have briefly described above as to "What is a personal trainer?" and "What do personal trainers do?" A personal trainer will evaluate your health and medical history, fitness level, needs and goals. The trainer will clarify the goal with the client and lay out a training plan. A client's goal could vary from recovering from an injury or surgery, building muscle, losing weight (fat), enhancing sports performance to simply improving general health.

For example, fat loss is usually on the top of the goal list. I'll assess your risk factors based on your health and medical history. Medical clearance from your physician may be required. Fitness assessment and testing (body composition, muscular strength & endurance, cardiovascular fitness, flexibility) is performed for baseline information and as the benchmark for future progress comparison. I will sit down with you to set a S.M.A.R.T. goal and lay out a step-by-step plan.

In addition to strength training and cardiovascular programming, I'll help you address nutrition needs and adopt healthy lifestyle changes. I'm not a nutrionist or dietician and I don't have the magic pills. But I follow the guidelines set by ACSM, USDA and AHA for recommended nutrient and calorie needs. You don't usually have to spend extra money in the special pre-packaged meal plan or go on any special diet plan. All you need is sensible nutrition knowledge and healthy food choices. If you have medical conditions (e.g., diabetes or thyroid problem), certain nutritional deficiencies or special dietary needs, I will work with your nutrionist and adjust the program to meet your needs.

There are other important elements in a successful fat loss plan that are constantly ignored by many people. Mental training plays a very important part in a successful fat loss plan. Many people quit at the one yard line. They did something for a few weeks after the New Year and expect to lose 20 or 30 pounds. You know what happens to the gym floor traffic a few months after New Year. Where's the New Year's Resolution after February 1st? As a personal trainer, I will work with you, provide motivation and support to keep you stay on track and stick to the exercise plan. People who hire personal trainers typically have higher success rate of exercise program adherence.

No matter how perfect a fat loss program is, you need to execute the plan and follow through. If you diligently follow a well-designed plan, you should be able to begin to see and feel the results in three months. But you shouldn't stop here. Many people know what and how to do to lose weight. But they just cannot do it or fail to follow through after a month, 3 months, 6 months, after a year or longer. People have to realize that health and fitness is a lifetime commitment, not just a 3-month quick-fix program.

Another critical element is on the part of a client about commitment and accountability, which may be more important in determining your success. I cannot be with you and watch you 24/7/365. After weekly personal training, you're ultimately accountable for your commitment, health and actions. My duty is to help you, educate you and motivate you to adopt healthy lifestyle changes. If you want to transform your body, you have to change your mindset and adjust your attitude toward health and fitness.

Question #2: I don't belong to any gym and I don't like to go to gym. I don't have any dumbbells at home, either. How can a personal trainer help me with in-home training?

Answer: Gym is certainly a great place to work out for obvious reasons. But some people don't like to go to gym due to cost, distance, cleaniness, peer pressure, etc. or just bad previous experience. Some people have small children or elderly family members to care for at home. As a personal trainer providing in-home training, I'll supply portable equipment (resistance tubes, dumbbells, Pilates bands & circle, body bars, medicine & physio balls, jump rope, etc.) for you to use. I'll teach you how to lift weight properly and provide you an individualized safe and effective workout program. With as little as $50 to $100 budget, I'll help you purchase fitness equipment for your own use.

Question #3: I have a home gym and have been lifting weight for a few years. How can a personal trainer help me?

Answer: If you ask this question, it means that you're at least an intermediate exerciser but have trouble making progress or have hit a training plateau. Since you train at home, it's most likely that you watch some workout DVDs, read some weight training books or magazines, follow some textbook professional bodybuilders' six-day split workout routine. It's also very likely that you didn't really learn how to perform these exercises properly. Most people (~95%) in the gym don't lift weight properly. Bodybuilders' workout routine isn't for everyone. It's certainly not for you. (Unless you're an aspiring bodybuilder.) I'll survey your home gym equipment, assess your current program and fitness level, set a goal with you and lay out a plan. I'll teach you proper form and correct techniques and provide an individualized training program for you. I may recommend some fitness equipment for you to purchase to complement what you don't have.

Question #4: I don't belong to the gym where you're working but still want to work with you. How can you help me?

Answer: There are several ways that I can help you. First, go back to the in-home training arrangement. With simple equipment, I'll demonstrate proper form and correct techniques for most equipment you can use in any commercial fitness facilities. I'll provide an individualized workout routine for you to do in your gym. Secondly, I can make a arrangement for you to come to my gym (either with a guest pass or monthly membership). Alternatively, I can make a trip to your gym (with a guest pass or as an independent contractor) and show you how/what to perform exercises and use the equipment. This arrangement gets more difficult but can still work sometimes by negotiating with the gym management.

Question #5: I'm still recovering from prior injury or surgery. Shoud I rest or work through it? How can you help me?

Answer: This is a very common concern as most of us still live on some kind of old injury or recover from a new one. It depends on the severity and history of your injury. First, I'll get your medical history and doctor's report for evaluation. It's a MUST if you had a surgery. If your condition is still beyond my scope, I'll refer you to proper healthcare professionals. Otherwise, I may need your doctor's clearance to start post-rehab exercises. Like many patients or clients today, they don't stay in physical therapy for long due to insurance, cost and limitation. They start to look for personal trainers or specialists with post-rehab conditioning experience.

The post-rehab conditioning program will address the root causes of the injury and possibly its related area, or weak area in opposing muscle groups/joints. The goals are typically to regain functional strength, restore full range of motion (flexibility), correct imbalance and improve joint stabilization. Proper modifications to a typical exercise program are necessary to suit your special conditions. Your individualized program will change up and modify as you make progress. I'll teach you proper forms, techniques, biomechanics to prevent from relapse or new injury.

Question #6: I play tennis (or any games/sports you fill in here such as golfing, distance running, skiing, martial arts, etc.). How can you help me condition my body and improve my sports performance?

Answer: I got asked very often - not always - but mostly after people got hurt from playing their sports. This ties together with my answer to the previous question. While helping you recover from an injury, if any, I'll design an individualized conditioning program to address your weak, imbalanced muscles, improve your muscular & core strength, power, endurance, balance, agility, or flexibility. If it's beyond my expertise, I'll refer you to professional sport-specific conditioning specialists.

Question #7: What else can you tell me? What sets you apart from other trainers?

Answer: Well... all certified personal trainers share common body of knowledge in fitness training. Every personal trainer is unique in his/her background and expertise. I encourage you to visit my website www.careyforfitness.com to read my bio, programs & services, principles & philosophies and see if we're a good match.

I have combined unique strengths of both Eastern holistic arts and Western exercise science into my fusion style workout routine for improving muscular strength, core stabilization and flexibility.

Health and fitness is a lifelong commitment. I have my heart-felt passion to help people lead a healthy, active, balanced life. I love to see you transform and succeed in every aspect of your life. Your progress in health and fitness from my services provided to you is my report card. I don't succeed until you make progress and reach your goal.

I continue to work out, stay in good shape and maintain top athletic conditions aganist the effect of aging and gravity. (Don't be surprised to see some out-of-shape trainers who are busy training other people and forget to take care of themselves.) Just like you, I'm also a human being. I don't have any secret formula or magic pills. I have and know my weakness. But I have the disciplines and take actions to do my best and overcome the barriers.

I strive to set myself as a role model and provide inspiration to whoever wants to stay fit and healthy. Even our training sessions end, I'll continue to provide motivation and support and make sure you're on the right track. Lastly, I'd like to recite my motto from my principle of training.

"I cannot do your pushups for you. You must do them yourself."

" You give me 100% and I'll give you 110% and more."

Copyright 2006 www.careyforfitness.com by C. Carey Yang.
All rights reserved.

The Good "Old" Days

Staying healthy and fit is a lifetime commitment. It's not something that you do one day and be done with it for the rest of your life.

Mets player Julio Franco, who just turned 48 and still is able to compete at the highest level of his sport. He is the oldest active player in the major league baseball. He hopes to continue to play until he is 50!

His devotion to a healthy diet and exercise regime earns his reputation. He is disciplined in his eating habits and workouts. Even his 20-something teammates have a hard time keeping up with him in conditioning drills.

It takes a lot work. But he thinks this is the best time of his life. It is about what you put in your body, not about the money.

My salute to a role model.