Tag Archives: Motivation

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.

unnamed

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.

unnamed (1)

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!

cropped-spott3r_logo_v1b.jpg

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

Advertisements

Spott3r Spotlight: Pro MMA Fighter, Zach Maslany

We’re thrilled to welcome Zach to the Spott3r community! In addition to being a professional MMA fighter, the 31 year-old is also an entrepreneur and co-owns Finishers MMA and 10th Planet Jiu-Jitsu in Pennsylvania. On March 7th, Zach will be participating in his first professional fight since 2004, at the Sands Casino in Bethlehem, PA. We asked the kickboxer and black belt a couple of questions about his workout routine.

martial-jiu-arts-jitsu-mma-fighting

What is your favorite workout?

I like to change my workouts up all the time to keep it interesting. I have been doing yoga for flexibility and movement, swimming and running for cardio, and kickboxing and kettlebells for strength and conditioning. My favorite workout is jiu-jitsu for sure because it’s so much fun. It requires the use of technique to overcome someone’s strengths. On Sundays, I usually do one hour of yoga, 5 x 5 minute rounds of jiu-jitsu sparring, and 5 x 3 minute rounds of kickboxing with either partners or pads.

martial-jiu-arts-jitsu-mma-fighting

What type of music do you like to work out to?

I listen to different types of music, and it’s dependent on the type of workout I am engaging in. Jiu-Jitsu is reggae all the way – Nas and Damian Marley, Patience Rebelution, Comfort Zone, On the Road to Zion – are some of my favorites.

What is your biggest fitness achievement to date?

My first ever MMA fight happened because I was a late addition and took the fight for someone who had gotten injured while training. I ended up winning the USMMA Reality Fighting Championships in 2002.

What is your current fitness goal?

My current fitness goal is to become more flexible and really concentrate on body movement. 

What motivates you to get to the gym?

I want to be the best that I can be and I know the formula to achieving my own personal goals is to be consistent and never give up. Embrace The Grind.

What’s your biggest excuse for not working out?

Sometimes slight annoying injuries hold me back, but the two things that I can do is continue to eat healthy foods so my body gets all the right nutrients to heal quickly, and make sure that I stretch before engaging in any hard physical activity.

What makes your fitness journey unique?

I feel that my story is unique because, while I have been training in martial arts for a long time, I’ve been out of pro competition for over ten years. This year, I decided to make a comeback and represent my style and team in the upcoming fight at Sands Casino.

martial-jiu-arts-jitsu-mma-fighting

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

I would recommend starting small and working your way up the fitness ladder –  don’t go from 0 to 100 too fast. Set goals, stay consistent, and fall in love with living a healthy lifestyle. The results will follow.

What gym do you work out at and what’s your favorite thing about it?

I train out of Finishers MMA and 10th Planet Bethlehem. My favorite thing about our gym is the positive atmosphere and the people that I get to spend everyday with, doing what I love. I am blessed.

martial-jiu-arts-jitsu-mma-fighting

What’s your favorite fitness quote?

My favorite quote is actually from my favorite childhood athlete, Michael Jordan. He said “Limits like fears are often just an Illusion.” I believe that anything is possible when you think positively and believe in yourself.

Spott3r will be sponsoring Zach for his fight on March 7 at the Sands Casino. Good luck, Zach!

You can keep up with him on Twitter and Facebook or learn more about the classes (including a kids program!) at 10th Planet Jiu-Jitsu.

Check out this video of Zach in action. Talk about inspiring!

Video and photography by Andrew Tomasino

martial-jiu-arts-jitsu-mma-fighting

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

How to Hit your 2015 Fitness Goals

2015 is just around the corner and with a new year comes new opportunities for a healthier life! That said, it’s not always easy knowing where to start or how to set realistic expectations for yourself. We’ve put together a quick guide to ensure you have the tools you need to kickstart this new chapter!

unnamed

1. Assess where you’re at. Be honest.

Let’s be honest – we may not all be where we hoped to be by the end of the year (especially after the holidays). This is a great time for us to check-in with our bodies and re-evaluate where we’re at.

Ex. Spott3r member, Lindsay Anderson, thinks she’s done a great job at hitting her cardio goals this year, but has been slacking a bit on strength training. She also occasionally puts off her workouts due to a hectic work schedule and cold weather. In order to get past these and hit her 2015 fitness goals, Lindsay needs to figure out how to get past these roadblocks.

Which brings us to our next point!

2. Find out what motivates you vs. what sets you back, and fix that. 

Everyone has an excuse not to work out. Whether its time, money, or simply not knowing where to start, there are a million reasons people put off fitness.

Lindsay, for example, plans to get past her fitness roadblocks by ensuring she gets to bed early enough to fit in early morning workouts (tips on how to get up for these here) and invests in warm weather workout gear!

(Is money holding you back from getting a gym membership? See if you’re eligible for a fitness reimbursement here.)

header-photo1

3. Set realistic goals

Sure, if we hop on the scale and see a number we’re not happy with, our first instinct is to swear off all sweets and hit the gym twice a day. While that might get you through the first week of the new year, chances are you’ll be burnt out and cranky by week two, and much more likely to give up on your goals.

Start by setting some realistic and feasible goals – and remember to focus on creating a healthy lifestyle, rather than numbers on a scale or pant size.

Some ideas for weekly goals here. We’ll also be launching our 15 goals for 2015 series on Instagram tomorrow – be sure to follow us for all the fitness inspiration you can handle!

fitness-habits-02

4. Measure them

The last part in our quick guide to hit your 2015 fitness goals is measurement. What good is setting goals if you aren’t completing them?

If you’re tracking something quantifiable, such as mileage or cardio minutes, fitness apps such as RunKeeper and Nike Training Club are great.

If you’re tracking something unquantifiable, such as getting more sleep or eating clean, it may help to start a fitness journal and implement a once-weekly reflection.

You should now have all the tools you need to kick off your healthiest 2015! Think we missed anything? Leave your thoughts in the comments below!

gym reimbursements

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

Photo cred: Gumbo Fitness, Women’s Health Magazine

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.

unnamed (4)

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.

 

unnamed (1)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)

unnamed (7)

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”

unnamed (9)

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.”

unnamed (10)

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!”

gym reimbursements

 

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.

Fitness Tips: Community Roundup

Pinterest, Instagram and Tumblr are known for providing an avalanche of fitness tips, advice, and motivation. (Don’t worry, we can spend ours browsing the fitness glory on these sites too!)

We decided to take it back to the basics and pull some advice directly from our fitness community. After all, it’s you guys who are getting up and making things happen every day! Is it always easy? No. Glamorous? Definitely not. But it’s health and it’s important. Here is our community roundup of awesome fitness advice:

unnamed

VIPs

1. “Find something you like, that you are likely going to continue to enjoy. At the very least, find a physical activity you like, and do it with a friend. Start slow, and help each other.” – Ryan Serhant

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

3. “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!” – Wilhelmina Giese

unnamed (2)

Instagram

4. “Incorporate fitness into your lifestyle. Look at it like brushing your teeth, your every day normal!” – @gritfit_kj

5. “Lunges and protein.” – @rob_karaguez

6. “Don’t compare your journey to anyone else’s!” – @ashcash813

7. “Dedication” – @vsvpmarkus

8. “Never give up – never surrender.” – @drmom21

unnamed (1)

Twitter 

 

Think we missed something? Leave your #FitnessTips in the comments below!

Spott3r Exclusive: How Bravo star, Ryan Serhant, makes fitness a priority

Raise your hand if you’ve ever bailed on the gym because it just didn’t fit in your schedule. Or because you were too tired to get up for that early workout. (We know, we know. It’s hard.) But it’s not an excuse! We were able to sit down with Million Dollar Listing New York star, Ryan Serhant, who gave us the DL on how he manages to get his daily dose of fitness – despite being a television celeb and simultaneously conquering the real estate market! Let’s be honest with ourselves, if he can make time for fitness, we all can.

ryan serhant

1. Have multiple options

Ryan has a gym in his apartment building, and also spends time with his personal trainer Oscar Smith. If he has a full day at the office, you can find him at Equinox! Having multiple options allows Ryan to get his sweat in where he can.

2. Workout early

With everything on Ryan’s plate, the only time he has to squeeze in a workout is in the early morning.

“I used to wonder how people could work out at 4am. I used to think they were crazy! Now I know why. It’s how you make it happen.”

ryan serhant

3. Find what you love

Speaking of early workouts, Ryan knows that he has to incentivize himself with workouts he actually likes if he’s going to make it to the gym. What does that mean for him? Ryan is a good old-fashioned weights guy. He loves bench pressing, and advocates switching things up to keep things interesting.

ryan serhant
 ryan serhant

4. Find other things to look forward to 

Music is one key component to Ryan’s workouts. You can find him bench pressing to EDM mixes he finds via SoundCloud (you can see some of our favorite mixes here).

“It’s hard to wake up at 4:30 and kill myself at the gym. Music gives me something to look forward to.”

Want to know who Ryan is listening to at the moment?

Martin Garrix

Deadmau5

Tiesto

5. What motivates Ryan to stay fit?

Ryan has learned that balancing his energy is extremely important to his success. Wearing so many hats can make it impossible to get a good night of sleep let alone get to the gym in the morning. He needs to make sure he is resting and using his time in the morning wisely – that extra hour can make or break his day.

Ryan leaves us with one last piece of advice for fitness newbies:

“Everyone makes a huge mistake of fads (bootcamps, intense cycling, etc.). These can make you want to shoot yourself! You think to yourself, ‘this sucks’. And then you don’t want to work out anymore. 

 Find something you like, that you are likely going to continue to enjoy. At the very least, find a physical activity you like, and do it with a friend. Start slow, and help each other.”

A huge thanks to Ryan for all of the valuable tips! (And congrats on the recent engagement!)

To follow Ryan and his adventures, check out his Twitter, Facebook, or Instagram.

cropped-spott3r_logo_v1b.jpg

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.

Photo cred: Huffington Post, World of Wonder, Bravo TV, @RyanSerhant on Twitter

Motivational Fitness Quotes

Another Monday, another chance to get it right! Here is our weekly roundup of motivational fitness quotes. Simple, straightforward, and just what you need to get off your butt and into the gym.

Need more incentive? Find out how we can help you get paid for your workouts (it’s not a scam, we promise).

fitness quotesunnamed (1) unnamed (2) copy 2unnamed (1) copy 2 unnamed (2)

Want more motivational fitness quotes? We’ve got you covered. Check out last week‘s roundup or our fitness inspiration board on Pinterest!

Leave your favorite quotes in the comments and we’ll be sure to include them in our next roundup!