A New Approach to Fitness: Aligning Behavior Change Around Fitness to Your Personal Values

A New Approach to Fitness: Aligning Behavior Change Around Fitness to Your Personal Values

A guest post of Mary Little of Wellness by Little.

Have you ever set a New Years resolution to get in shape or trained for an event like a triathlon or wedding? Did you succeed in accomplishing your goals because you devised a plan and maintained a routine schedule?

In the world of fitness, there is more information at our fingertips then ever. There are fitness experts, Instagram Fitness Guru’s, ample Crossfit gyms, yoga studios and a variety of classes taught at athletic clubs. While all of this seems to make exercising incredibly convenient for us, we still have difficulty reaching and maintaining our goals.

Rather than sharing a list of exercises you should do to get in shape or posting a photo of some abs you someday hope to have, we believe that by aligning your behaviors with your deeper values, true lasting change can occur. This requires a more personal, introspective approach to your health.

1.) List out 3 goals you’re currently working on in order of importance (These can be any health goals. For example: smoking cessation, lose 15lbs, gain 15lbs muscle mass, prepping meals, etc).

Goals/ Concerns(in order of priority)	What you’ve tried	What makes it worse?
1)
2)
3)

 

2.) Visioning. If you could create a vision statement centered around the ideal person you’d like to be someday, what would it be? Vision statements are intended to be long term being statements that start with “I am.” When you’re done writing your vision give yourself a % of completion for today’s date. 0%= not this person today 100%= I am this person!

Sample Vision Statement: I am a person who stewards my body well by eating in moderation and exercising regularly. 45% on 07/30/15

3.) In the next 7 days what are 3 baby steps you can take to work towards your vision/goals? These goals need to be specific, measurable, attainable, realistic and time-oriented (or SMART). If I were to take the vision statement from above a goal might be:

I will do in home strength training workouts on M/W/S over the next 7 days.

On Sunday afternoon I will look at 4 recipes that I can make for dinner M-Th this week.

I will go grocery shopping on Sunday evening for M-Th dinners.

4.) Lastly, rate your goals on % confidence and % of importance.

Next Session Goals			% Confidence/% Importance
I will do in home strength training workouts on M/W/S over the next 7 days.On Sunday afternoon I will look at 4 recipes that I can make for dinner M-Th this week. I will go grocery shopping on Sunday evening for M-Th dinners.			85% / 100%  90% / 95%   90%/ 100%

If you’re below a 70% confidence how might you alter that goal to raise your confidence? These goals are designed to be SMART so that you experience small weekly successes that empower you to move closer towards your vision.

Our professional recommendation is to track your progress for 6 weeks. Every week reflect on your previous weeks goals and reset new weekly goals. At the end of week 6, rate your overall % of completion towards your vision statement. Have you made progress? If so, how does that feel? If not, what were the barriers to change?

Creating your own pathway to success has proven to work for many of our clients. It’s often easier to look at a magazine and hear how someone else was successful but we are not all the same people, with the same circumstances, with the same goals. Embrace your uniqueness by doing what you know will lead you to personal success!

Spott3r helps people get people paid for their workouts. Click here to see if you’re eligible for a free gym reimbursement check!

Spott3r Spotlight: Beachbody Coach, Cecilia Esteban

We are delighted to introduce our newest spott3r friend, Beachbody coach, Cecilia Esteban! A bit of background:

Cecilia is a stay at home, homeschool mom to two awesome children and has been married to her best friend for 16 years. While she has always been active and interested in nutrition, it wasn’t until Cecilia joined a Team Beach Body Challenge Group coupled with nutrition and Shakeology that it all changed for her.

“It was a great experience because I had teammates and a coach that kept me motivated and accountable. I am at my goal weight but I will not stop because being fit is a way of life.”

Cecilia became a Beachbody coach because she realized there was more to it than losing weight; she can actually help change a person’s life.

What motivates this inspiration coach to get to the gym?

“My motivation is to get a six pack and maintain what I’ve worked so hard for. It took me a while to realize that nutrition AND working out are needed to get results. As Dr. Hyman said, “You can’t exercise your way out of a bad diet.’ I have to eat clean, (eat whole foods) 85% of the time and workout to see results.”

Her biggest fitness achievement to date?

“I can do 30 real push ups without stopping!”

Favorite workout:

 T25 by ShaunT and Asylum2 by ShaunT

When Cecilia is crushing her workout, she likes to listen to Pandora Hip Hop Power Workout.

#NowPlaying on her iPod:

“Love on Top” by Beyoncé

“Play Hard” by David Gueta (rehab remix)

“Am I wrong” by Nico & Vinz

Like all of us, Cecilia has her excuses for not making it to the gym.

“My biggest excuse was time. When Beachbody came out with T25, I had no more excuses. The workouts are 25 minutes. I schedule my workouts early in morning so I can get it done before the kids get up. Everyone can find time to workout for 25 minutes.”

She has a good workout when:

“I know I had a good workout when I’m dripping in sweat.”

 

 

 

 Cecilia leaves us with her favorite fitness quote:

“If you focus on results, you will never change. If you focus on change, you will get results.”

Be sure to check out our Instagram, where Cecilia will be guest posting all week! You can also find her on her Instagram, Facebook, or her Beachbody team page.

Spott3r helps people get people paid for their workouts. Click here to learn more about how you can earn cash reimbursements for your gym visits! Ready to sign up for your free eligibility check? You can do that too, here.

The Ultimate Fitness Inspiration: Julianne Lago

A warm welcome to Julianne Lago, the most recent addition to our spott3r fitfam! Aspiring to be a woman fitness model and need some inspiration? Take one look at this gal’s abs and you’ll be headed straight to the gym.

Julianne’s best fitness achievement to date  is competing at the Bev Francis Atlantic State Championships and placing 6th! (She missed Nationals by 1 place.) She also considers placing a University of FLorida record in the 200 Medley Relay and competing at the Olympic Trials one of her biggest successes.

Her current fitness goal? To make Nationals at an NPC competition.

 

When getting her sweat on, Julianne likes to put on Pandora and get to whatever is playing on the workout mix.

Her favorite fitness activity? “Glutes, glutes, glutes!” Her go-to workout is below:

• Bulgarian lunge (each leg) 6 reps slow (6 sets)
• Hip thrusts 10 reps (upper back on edge of bench and bar on pelvis) (6 sets)
• Ankle cuff kick backs 8 reps each leg (slow up & down) (4 sets)
• Ankle cuff side kicks 8 reps each leg (slow up & down) (4 sets)
• Glute machine (8 reps – heavy) (4 sets)
• Hip abduction 12 reps superset
• Hip abduction 12 reps (4 sets)

What motivates this fitness queen to get to the gym? Knowing that she will be one step closer to her dream goals each day!

Despite her perseverance, Julianne is only human, and occasionally finds herself tired or wanting to sleep in. To remedy this, she thinks about losing her physique and reminding herself that:

“The reward is well worth the sacrifice”

Julianne leaves us with her best fitness advice:

“Results come with hard work and dedication. Most people use the ‘not enough time’ excuse, but the reality is that everyone can find the time to reach their fitness goals. What pulls those of us who find the time away from those of us who cannot find the time is the mind frame. The mind takes control of everything. Just get your mind to know that it is all worth it in the end.”

Julianne was excited to learn about spott3r and supports the concept of earning cash for one’s workouts:

“Spott3r is a great help and motivation for people wanting to get in shape and make a lifestyle change!”

 

Spott3r helps people get people paid for their workouts. Click here to learn more about how you can earn cash reimbursements for your gym visits! Ready to sign up for your free eligibility check? You can do that too, here.

Zumba and Fitness: One Mom’s Journey

We are delighted to introduce Rhoa Rafeh of Olympia, Washington to the spott3r community! Rhoa started off as an overweight mom hoping to add fitness into her routine. It exploded into something bigger than she could have ever imagined! Rhoa enjoys a healthy lifestyle, and has been a Zumba instructor for the last 6 years.

Rhoa’s biggest fitness achievement to date is being, simply, fit and healthy. She gained 60 pounds in her pregnancies and felt isolated and alone. As a social person, group fitness made sense to her. She started taking classes and realized, “hey I can do this!” So she did.

“It wasn’t until I became a licensed fitness instructor that I became religious about my workouts. I made connections with people and we became Zumba sisters…and a few Zumba brothers evolved as well.”

  (One of Rhoa’s creative smoothie concoctions that light up her enzymes and give her the energy to keep on dancing! Celery, banana, carrots, apple, red pepper, strawberry, frozen mango, and one whole lemon with the peel.)

What does Rhoa love the most about Zumba?

“There is something very powerful  about being in sync with a big group of people, moving in the same direction and dancing to the same music. You sweat and become in sync with a big group of people and that bonds you. Pretty soon an hour of moving and grooving is done,  you’ve burned tons of calories and you’ve had the time of your life. That’s a great workout that you can stick with and enjoy.”

Below is a photo of when Rhoa was her heaviest (190 pounds), before she discovered Zumba and became an instructor.

“My amazing husband, Zach, had been such a support to me and my kids inspire me to be better and do better every day. I was sick and tired of feeling sick and tired so I decided to become a Zumba instructor and here we are today!”

Zumba has changed Rhoa’s life in so many positive ways. The energy blast she gets from teaching gives her the strength she needs to care for herself, for her family, and to keep up with everyday commitments.

And while Zumba has been extremely rewarding to Rhoa, it is in sharing it and celebrating the successes of her participants that she feels the most blessed.

“Watching them week after week as they become more familiar with the routines, more confident and comfortable with themselves, and improving their overall health and well-being. Zumba has changed my life on so many levels but the greatest reward is allowing me the opportunity to help others change theirs.”

To the right is a photo from when Rhoa added Les Mills Body Pump to her fitness schedule.

What else helps this Zumba queen to stay movitated? Music.

“Daddy Yankee is the best for livening up a class and great for infusing some hip hop, reggaeton genre. I love and use many of his songs for my Zumba routines, like Limbo, Ven Comigo, Pasarela, rompe, and Ella Me Levanto.”

Rhoa is a licensed Zumba, Aqua Zuma, Zuma Toning, and soon to be Pro skills Zumba licensed instructor. Her love at dance extends to another program through Les Mills international called Body Jam. The program lets you enjoy the sensation of dance through explosive movements and chart topping music.

Beyond dancing, Rhoa and her Zumba friends give back to the community by offering free classes through local parks and recreation, family and support services, and have participated in various “let’s move” campaigns to increase the importance of physical activity for individuals and families.

 Rhoa leaves us with one last piece of fitness newbies:

“Just try it! Getting there is the hardest step but once you’re there the music will move you, watching others of all ages and fitness levels dance will inspire you. Eventually you’ll make friends and it just becomes a part of your routine. You don’t ask yourself should I brush my teeth today? You just do, same goes for physical activity.”

To learn more about Rhoa, you can find her on Instagram as Live2dance360 and on Facebook. You can also find her on our Instagram, where she’ll be guest posting all week!

Spott3r helps people get people paid for their workouts. Click here to learn more about how you can earn cash reimbursements for your gym visits! Ready to sign up for your free eligibility check? You can do that too, here.

Spott3r Spotlight: Lindsy May

Our most recent spott3r member is a healthy mom who has earned her title. Lindsy May explains that she has always been bigger, but athletic. Once she got to college, she tried working out but had no control over her eating. Getting married, working and having two kids didn’t help. Every once in a while she would get the spark to be healthier but it never stuck. It wasn’t until after her second c-section that she realized her weight was a big contributor behind her emergency c-sections.

“This January (6 months after the birth of my second son) I decided enough was enough.”

Lindsy started with a Zumba class at BYU (her almamater), took before pictures, and went from there. We’re so impressed with how far she’s come in just a few short months!

What is Lindsy’s favorite workout?

“I really feel the burn doing stadiums at my local high school and I love doing barbell squats. It really surprises people when I stack the weight on!”

Her best fitness achievement to date?

“I’ve never been a runner and I worked my way up to 5 miles back in April! I’ll be working on running again for my first half marathon in October”

When it comes to working out, Lindsy is a Pandora girl all the way. Her favorite stations include Imagine Dragons and Michael Bublé.

What’s playing on her iPod right now:

“Demons” – Imagine Dragons

“Girls Chase Boys” – Ingrid Michaelson

“Ten Feet Tall” – Afrojack

What is Lindsy’s current fitness goal?

“I’m working my way to be comfortable in a Medium shirt, and size 10 pants. After that, it will be hitting 50 pounds lost!”

What motivates Lindsy to get to the gym when she’s struggling?

“With two kids, gym/fitness has become my ME time to de-stress and unload. I have never been a morning person, but now I can’t wait to get up at 6am and get my time in! And of course, the changes in my body are awesome too!”

What’s Lindsy’s biggest excuse for not working out?

“Not getting a full night sleep. If my babies wake up during the night and keep me up it’s easy to decide I’ll do a workout later, but working out at home is so much harder and not me ME time, just working out.”

Speaking of her ME time, Lindsy knows she had a great workout when:

“I’m dripping sweat and I can keep my calorie count averages about 10 per minute.”

 

If Lindsy could give one piece of fitness advice to a newbie, what would it be?

“Always believe. Everyone thinks that they can change for the worse, so why can’t you change for the better?”

Keep up with Lindsy’s fitness journey on our Instagram where she’ll be posting all next week!

Spott3r works to get people paid for their workouts. Learn more on how you can earn cash reimbursements for your gym visits here! Ready to sign up for your free eligibility check? You can do that too, here.

Spott3r Spotlight: Natalia Bonanno

A warm, spott3r welcome to foodie and fitness fanatic, Natalia Bonanno! From CrossFit training to half marathons, Natalia inspires us on a variety of levels.

Natalia works as a food scientist and has always been into nutrition and fitness, but it really became a part of who she was when she started CrossFit about two years ago. Until then she always worked out to lose or maintain her weight, but never really enjoyed exercising. Once she started CrossFit she began to enjoy working out and revamped her fitness goals.

“I no longer strived to be skinny and focus on the number on the scale, but wanted to be fit and strong.”

When it comes to food, Natalia incorporates a lot of the basics of the paleo diet into her cooking and eating habits. She always looks for fresh, local and responsibly sourced foods while avoiding processed foods, cane sugar, gluten and dairy as much as she can.

Her favorite workout? Natalia loves to run but also enjoys variety so any CrossFit workout with running really gets her energized. Her very favorite is called the “Helen” saying that it’s quick and fun!

3 rounds:

400- meter run

21 kettle ball swings (with a 35-lb kettle bell)

12 pull ups

Natalia’s biggest fitness achievement to date?

“This year I competed in my first half marathon and first triathalon, both equally important to me because they really brought me out of my comfort zone and forced me to start running a lot.”

What motivates Natalia to get to the gym?

“The people. Since I go to the same CrossFit classes every day I always work out with the same people. The members along with my coach inspire me and motivate me to work harder and get stronger. If I wasn’t surrounded by such positive and encouraging people it would be really hard to get up at 5:30am for a 6am CrossFit class.”

Her current fitness goal?

“My current fitness goal is to be able to do a Muscle-up! The half marathon was enough distance running for me and a good challenge, so now I set mini goals to work towards in my CrossFit training.”

When asked what her biggest excuse for not working out is – and she says she doesn’t have one.

“I work out 6-7 days a week and the only days I take off are when I’m too sore to move, so resting is probably a good thing!”

 

 

What’s on Natalia’s iPod right now:

“Bulls on Parade” – Rage Against the Machines

“30 Something” – Jay-Z

“Turn Down for What” – DJ Snake and Lil Jon 

(Because sometimes she just needs an upbeat goofy song to get her going!)

Natalia’s last words of wisdom:

“You have to find what you love. I don’t look at CrossFit or running as a chore because I truly enjoy it. Sometimes I’ll go out for a mile run and get so into it that I keep going for another five. With CrossFit, even the workouts that I dread doing I wind up liking when they’re done because I feel proud that I challenged myself and pushed through the workout.”

To keep up with Natalia’s fitness journey, visit our Instagram where she will be posting all week! You can get a head start by following her here.

Love the gym? Get some extra incentive by getting paid for your workouts. Find out if you are eligible for cash reimbursements here.

Learn more about a few of our other spott3r members, Britney, Lindsay, Wilhelmina, and Michelle!

 

Spott3r Spotlight: Wilhelmina Giese

We are delighted to welcome Seattleite and fitness queen, Wilhelmina Giese, to the spott3r family! This 24-year-old college grad recently recovered from surgery on her ankle, and is ready to tear it back up at the gym!

“This summer has been focused on recovery and rehabbing my ankle. I have had to re-teach my right foot how to walk and strengthen the muscles in my ankle. Besides this injury I am an avid athlete, health freak and adventurer.”

One week before her surgery, Wilhelmina attempted to summit Mt. Rainier.

“I got to 12,500 ft and had to turn around due to 40mph winds. It was the best weekend of my life to say the least. I think everyone needs to push themselves to the limit truly see what they’re capable of and in that moment of reaching 12,500 ft I knew what I am capable of doing in this life.”

Her favorite type of workout? Circuit training. Here is her recipe for success:

Start with cardio (running for 30-45 minutes)

Stretch

Choose 3-5 exercises and do 10-20 reps of each

Repeat 3-5 times

Cool down

What is her motivation for staying fit?

“One main motivator in my life is my mother, who suffers from Multiple Sclerosis. This past year she lost the ability to walk and drive, she has been battling this illness for nearly ten years. I feel there is no excuse for people to not exercise and practice healthy habits because so many people in the world cannot due to illness. Whenever I am tired or don’t want to go for a run I just think of my mother. I want to do the things she can no longer do.”

Her biggest fitness accomplishment to date?

“I was a member of a Crossfit gym my senior year of college and one session I dead lifted 300 pounds, once.”

 Her current fitness goal?

“My current fitness goal is to rehab my ankle and this is a six month process until I can run and play soccer. Right now I have to focus on what my ankle can do and not think long term. I am taking life day by day.”

She knows she had a good workout when:

“When I leave the gym dripping in sweat, smiling.”

 

 

Wilhelminia prefers to listen to house music or rap when she’s sweating it out at the gym.

“I feel that music plays a huge role in the success of a workout and how it motivates me to do one more set.”

What’s playing on her iPod right now:

“Years” – Alesso

“Onto the Next on CyHi” – Jay Z

“Bulletproof” – The Prynce feat. Yelawolf

If she could give one piece of fitness advice to a newbie, what would it be?

“Take it slow and don’t try to keep up with others who have been going to the gym for years. Newbies are welcomed with open arms at the gym, and people want to help them reach their goals and improve their techniques. Don’t be afraid to try new things or cut foods out of your diet to reach your goals – you can do it!”

 

Keep up with Wilhelmina’s fitness journey on our Instagram, where she will be posting updates all week! Want to meet more members of the spott3r family? Check out our spotlights on Britney, Lindsay, and Michelle!

Spott3r Spotlight: Michelle Wood

A warm welcome to Michelle Wood, one of our newest spott3r members! This full-time high school English teacher and Beachbody coach is excited to share her story online because she finally found a health and fitness plan that has worked for her.

Her biggest fitness achievement to date? Eight weeks after she has her second son (and second c-section), she started Insanity and finished it – which lead to T25, P90X3, Combat, and now PiYo. She’s lost 40 lbs, kept it off, and is now smaller and stronger than she was in high school!

“My current goal is to maintain my level of fitness for life and improve my flexibility and weight-lifting.”

What motivates this fit mom to go to the gym?

“My motivation is to be able to keep up with my boys for a lifetime of activity. I know how good it feels to be in shape so that keeps me going!”

Michelle’s favorite workout is T25.

“I absolutely LOVE getting a killer workout in 25 minutes in the comfort of my home. In the 10 workout videos, he covers everything from yoga to weight training to sweat-pouring cardio and has a schedule of when to do what. Shaun T is the most authentic, caring, motivating trainer there is!”

What’s your biggest excuse for not working out and how do you solve that?

“Usually it’s time. I am crazy busy with all of my responsibilities and the different hats I wear. My solution is no excuses. Just get it done. Even if that means I have to go somewhere sweaty afterwards. If I do miss a day, I do a double on Saturdays to make up for it.”

What’s your one piece of fitness advice?

“Find what you enjoy and share it with those you care about! That is why I love DVD workout programs I can do at home. You get all kinds of variety so you really see results and never get bored – and to check in with friends keeps you accountable!”

You know you had a great workout when:

“There is sweat pouring off my head and I’m crying laughing at the end. That euphoric feeling of really leaving it all out there on the floor and feeling energized for whatever comes next!”

On Michelle’s iPod right now:

1. “Happy” – Pharrell Williams

2. “Am I Wrong” – Nico and Vinz

3. “More” – Usher

Want to learn more about this fit mom? Check out her facebook page or her inspiring Instagram account: @coachmichellew.

We’ll also be posting about her fitness journey on our own Instagram! Be sure to stop by and learn more about the rest of our awesome spott3r community!

For more information about spott3r, visit our website.