Signs of Workout Rut and How to Get Out

Get out of Your Workout Rut

(A sponsored post.)

It’s a great feeling to get up every morning, ready to tackle your workout and anything else the day has to throw at you. Unfortunately, that bright, bushy tailed sensation doesn’t come to everybody and it doesn’t always last — workout ruts are serious challenges to fitness for most people. But how do you know you’re in a workout rut, and more importantly, what can you do to get out of the dangerous cycle?

Workout Ruts Happen

When you’re first working out, you’re excited to be making big changes in your life — but as you go through your routine day after day it can get taxing. You may soon find yourself bored, exhausted or simply poorly matched to the exercises you’re doing. Don’t kick yourself, it’s a common problem, that’s why it’s so important to know the signs of fitness burnout, of workout rut. If you notice yourself doing any of these things, it may be time to mix it up:

Constantly watching the clock.

If your eye is always on the clock, you’re not focusing on your workout. Not only does this mean you’re not putting your all into your routine, it also means you’re pretty bored with what little you are doing.

Hitting a plateau.

Eventually, you’ll need to shake up your workout to get the results you want. Your body is an incredible machine that will eventually get used to the activities you’re throwing at it — even if you’re not bored, your body is telling you that you are in a workout rut and need to try something new.

Making excuses.

Are you suddenly too busy to make it to the gym, take a walk down the street or spend time on your home equipment? You’re burning out big time — and don’t try to pretend that doing half a workout is a sign of anything otherwise.

Hurting.

Your workout shouldn’t feel like a bubble bath, but it shouldn’t leave you so sore that you can’t lift your arms, either. If you’re pushing it hard because you think you should or working out every day, your body’s not going to let you keep going.

How to Get Out of the Workout Rut

Many people throw themselves into their fitness routine enthusiastically, but neglect to make a real plan. They go to the gym, hit the same machines every day and never give themselves a break — it’s a recipe for failure. But it’s ok, you can revive your workout with these tips:

Plan for breaks.

You cannot work out seven days a week — you have to give your body time to recover.  Start with working out every few days or every other day, then gradually work your way up to your goal number of workouts each week.

Mix it up.

Doing the same routine or hitting the same machine every day is enough to drive anybody out of their mind with boredom. Mix up your routine by balancing cardio and strength training, or join a fitness class for even more versatility. When working out is fun, you’ll not watch the clock or make excuses to not be there.

Take it easy.

A workout shouldn’t cause your body damage — don’t push for the sake of pushing. Instead, build your body up gradually by making your workouts only slightly more difficult each time and limiting them to about 45 minutes.

If your workout rut is more about time than energy, you should consider a home gym.  Machines like the Nordic Track treadmill can help you with your cardio, and when coupled with dumbbells, allow you to create a full body workout from the comfort of your own home.  Treadmills are too much for some people, but you can also read up on today’s best ellipticals at Fitness Equipment Source.


New Running Shoes from Millet Sports UK

Hubby has new Mizuno running shoes from Millet Sports UK. Great shoes and great service!

I am contacted relatively often by companies who would like to me review their stuff. What kind of stuff? All kinds – books, movies, booking services, shoes, sneakers, cosmetics, clothing, supplements – seriously, just about everything.

Generally I am so busy that I do not do reviews for product only. I save my energy for paying gigs that include product! But every once in a while the people who contact me are so lovely, and the products so great, that I relent.

The PR folks at Millet Sports UK contacted me a while ago to see if I would review their site, shoes, and international service. They agreed to ship some new runners for hubby, who chose the new Mizuno Wave Kazan, a trail running shoe with lots of stability and cushion, but with enough mid-foot and ankle mobility to accommodate different running surfaces.

Mind you, they have such a huge selection of running shoes for men that this was not an easy choice! I ordered using his US size. International shipping took about two weeks, and we had the Mizuno Wave Kazan shoes in hand.

men's running shoes

Hubby LOVES them! The trail stability features help him navigate the cobblestones and construction areas of lower Manhattan with ease. He says they are well-cushioned for street wear with good stability and mobility for running and walking on different surfaces. Exactly as promised!

Any concerns I had about international shipping, sizing, or customer service were not at all necessary. Millet Sports handled my request seamlessly. Plus, in the UK Millet Sports offers free mainland shipping with an huge selection of shoes, as well as other sporting goods equipment.

 

When FitPro Email Marketing Fails

When FitPro Email Marketing Fails the results can be very funny, but bad for business.

This morning I received an email from someone representing a new app to help Fitness Professionals. Too bad the email was completely off.

This iOS app may be awesome for FitPros who are having a hard time tracking their clients. It is inexpensive and sounds robust, which is why I left a live link in this post. For a crazy busy trainer with too much too keep track of, this app may be the perfect solution.

But even if I used iOS, this email would have been enough to turn me off. Welcome to When FitPro Email Marketing Fails.

1. The Email

Hello Lippin,

I came across your profile at ideafit.com and found your website http://www.pilatesandreiki.com. I see that you are an experienced fitness professional.

For over a year, I and my team have been developing 52C — a new online tool for Personal Trainers. Many great PTs like yourself have advised us and helped us make it a real time saver when it comes to collecting clients’ progress data and planning workout sessions.

Now the app is ready: 52challenges.com

Would you like to test it out free for 14 days?


Best regards,
xxx Patxxx, Content Manager

2. My Reply

Hi Patxxx,

I am somewhat confused by this email.

First, you address me as “Lippin”. which is why I addressed you as “Patxxx”. I assume last name only is how things go at 52challenges? Very military-like of you.

Second, if you looked at my website and my ideafit profile, you would see that I have no problems tracking clients. I am organized, have a great memory, and as a former philosophy professor I have a wonderful attention to detail.

Third, while your email sounds like you are making me a special 14 day free offer, I notice when I click the link that the 14 day trial is open to any fitness pro. So why bother emailing me directly and making this sound like a special offer?

I am not interested, and couldn’t even use your app as it is only for iOS and I don’t use apple portable devices.

So, thank you for giving me a laugh this morning and some fodder for my next blog post – FitPro Marketing Email Fail.

Best,

LL

3. The Marketing Lessons

The takeaway for marketers is pretty clear and starts with the basics of proofreading your form email before hitting send, and knowing your audience.

Presentation alone can turn a potential customer away. I can’t say this often enough – make sure you take the time to proofread and edit.

You have one shot at this opening email. Make it a great one!

Book Review – What You Can When You Can #wycwyc

Book Review – What You Can When You Can – Healthy Living on Your Terms by Carla Birnberg and Roni Noone #wycwyc

5/5 Stars

I am amazed every day by the women I know. And with thousands of social media and blogging buddies, my circle has expanded greatly.

Carla Birnberg and I met originally on Twitter, while I was still teaching at Parrot Cay in Turks and Caicos and she was still writing as MizFit, who blogged and wrote about fitness and weight loss after losing and maintaining the loss of 35 pounds while starting a family and a business (MizFit: How to Build Muscle and Lose Weight Without Losing Your Mind).

We stayed connected ever since, and I have even written guest posts for her blog. I have always appreciated her snarky, yet positive attitude towards life. And over the past year, as I have gotten busier, I have come to appreciate her “what you can, when you can” approach to fitness, health, and just about everything.

She calls it #wycwyc (pronounced wick-wick). And the #wycwyc tag is already very active on social media. A community of women doing what they can when they can, and feeling better for it. A Google search produced over 6000 results, and you can buy #wycwyc merchandise at the online store.

Carla and her friend Roni Noone, also a mom and blogger with a fabulous weight loss story, have finally written a clear and concise guide to life, health, and happiness for all of us busy women, What You Can When You Can – Healthy Living On Your Own Terms.

They sent me a free pre-publication draft to read and review. I couldn’t wait to read it!

As a MindMAP Coach, I steer very clear of any coaching or self-help materials that use radical change, threats, and judgements to motivate people. All that does is cause us to feel overwhelmed and panic, which sends us into fight, flight, or freeze mode, none of which allow us to learn and truly transform.

Even as a Pilates teacher and trainer, I meet my clients where they are on any given day, not where they “should” be. Instead of giving them more stuff to read and do, I try to simplify things.

And that is exactly what Carla and Roni do in this book!

What You Can When You Can: Healthy Living on Your Terms promotes small, easy, flexible shifts that will help you add activity, healthy food, and fun to your days without crazy stress. With chapter headings like, “Accept Perfect is Never Coming,” “Stop Musturbating,” and “Even If You Can, Don’t!” What you Can When You Can gives us ways to approach life without judgement and guilt.

It is an easy, quick read (I read it in an evening) that is packed full of useful tidbits. Follow even a small fraction of their advice and I can guarantee you will be feeling better. Each chapter ends with a #wycwyc activity to help build a community of support.

Pre-order What You Can When You Can: Healthy Living on Your Terms today! It will be available on April 28, 2015.

How to Define Value in the Pilates Business

How to Define Value in the Pilates Business

Are your clients happy to pay you? Are you making enough money to meet your needs and wants? What is your “Wow” factor?

I am active in many Facebook groups devoted to Pilates and Fitness teaching and marketing. At least once a month someone asks about what successful teachers, trainers, or owners add to their businesses to make them more valuable in the eyes of potential clients and customers.

My answer is always the same.

You must be the Wow factor of your Pilates business. You must be the value!

This answer seems to bother people. I have been told that I am “ripping people off” by charging a lot for my services. I have been told that there is no way people would gladly pay that much for Pilates unless there is a bunch of stuff added to the offerings.

Other trainers and teachers always ask me what else I offer.

Surely there must be extra groups, emails, meetings? Surely I must offer gifts, bonuses, and other add-ons?

Nope!

I offer me.

And I spend time focusing on how I can make a better me, since I am the value that I offer to my clients.

You see, it is the client who defines value. Let me repeat, it is the client who defines value!

So I spend my money and time on taking great Pilates sessions, on learning from people who know at least as much, if not much more, than I do. I also spend time and money adding to my toolbox – kettlebells and TRX for more resistance training? I got that. Some simple neuroscience based MindMAP coaching? I can do that. Some Reiki to keep you calm and feeling better? No problem!

From my end I promise to be on time, to be responsible, to never harm anyone, and to continually strive to help my clients feel, function, and live better.

Not only do my clients feel, function, and live better, they are happy to pay for their sessions. Not once has anyone looked at me and said, “So Lynda, what else can you give me for this money?”

Not once!

Getting back to your situation, what is your client response? If they bargain, hem and haw, and otherwise show reluctance to pay for your services, that means they are not perceiving value.

That doesn’t mean that you and your skills aren’t valuable. But it does mean that your clients aren’t seeing it.

How to define your value?

Look at things and services in your life where you are willing to pay more money. Better hotels, leather goods, wines, massage therapists, facials? Better medical care, grocery selection, dinner service?

Where you are willing to pay more? What differentiates that experience? What makes it better and more valuable, even though it is more expensive?

Now, apply that definition to yourself and your Pilates business.

BODYPeace Movement – Love Yourself

The BODYPeace Movement teaches self-love, spirituality, and honesty. Be at peace with your body!

If I learned anything in the past few years, it is the importance of self-love and honesty in my relationship with myself. Seriously! I lie to myself all the time.

Don’t we all?

I tell myself things are fine when they are not. I tell myself that I will be in control and then I am not. Hell, many times I hate myself over these lies and the discomfort they bring.

I started working through some of these issues in my MindMap coaching training (more on this later, as I am still waiting for my final paper grade). And then, in the middle of those coaching loops, I met BODYpeace founders Heather Waxman and Kasey Arena via Fitfluential.

BodyPeace - Your Thoughts

Heather is a spirituality and meditation guru, while Kasey is a personal trainer and maker of Power Cakes. They have both been through times where they hated their bodies and tried to control things with disordered eating and crazy exercise. Between the two of them, they know quite a bit about the body, mind, and spirit.

BODYPeace stems from the premise that our bodies are not the problem, it is our thoughts about our bodies that are the problem. We attach negative emotions and ideas to our body that cause us harm.

BODYPeace is a 30-day inspirational journey that will help you shed shame and guilt and find lasting peace with your body. Through personal stories, meditations and transformational exercises, you will gain all the tools you need to break free from food jail and body prison.

bodypeace

Once you purchase the BODYPeace book, you have access to the awesome extras – downloadable meditations, EFT (Tapping) videos, and exercise videos. There is also a private Facebook Group which offers more support and a place to share and vent.

This is a 30 day journey that involves guided meditation, journaling, joyful movement, and good food. The BODYPeace journey is not easy, and will have you really facing some difficult stuff, but offers the support to help you through.

I encourage you to try this program. We all know deep inside that “the thing is not the thing” (thanks Dax Moy). When we heal our relationship with ourselves, then working with our bodies becomes a joy instead of a burden. In the end, everything changes!

bodypeace

Sunwarrior Plant-based Protein and Supplements Review

Sunwarrior Plant-based Protein and Supplements are a high-quality addition to any nutritional program.

A few weeks ago I was approached by Sunwarrior with an offer to try a few of their Sunwarrior Vegan Protein and Plant-based Supplements to review. I had been hearing consistently good things about their protein powders and activated barley, so I signed up.

A couple of weeks later I received a Sunwarrior Starter Pack, which contained a shaker bottle (the good kind with a metal swirly belnder instead of a plastic shape) full of supplements. I received:

  • Warrior Blend Protein (Chocolate and Vanilla)
  • Classic Protein (Chocolate and Vanilla)
  • Supergreens (Natural and Peppermint)
  • Liquid Light
  • Immune Shield
  • Activated Barley

The greens drink was fine. I put the natural flavor packet in my morning smoothie and didn’t even notice a difference in taste. I mixed the peppermint flavor in water and it was pretty gross – sweetened with stevia, which reminds me of saccharine. If you like sweet mint and stevia, then you will probably love the flavor.

The Liquid Light and Immune Shield are packets of clear liquid. I don’t know if they have a flavor (once again it went into the blender) but they had no smell. These products are at base “a raw, plant-based fulvic acid and liquid mineral complex” extracted from the earth using cold water.

Now, I really think that in order to see and feel benefits from these products you need to use them more than once or twice, so I didn’t really expect any drastic changes and I didn’t get any drastic changes.

My favorite product is the Sunwarrior Activated Barley, which is a slow burning carbohydrate with benefits (fiber and enzymes). I found that when added (surprise!) to my smoothie it lent a little creaminess and kept me full and energetic for a few hours longer than usual. I would recommend this to anyone who needs sustained energy.

I really wanted to like the protein powders, but again the sweetener is stevia, and they just leave me with this cloying sweetness that lingers in a very yucky way. They were certainly among the best tasting protein powders I have sampled. My favorite was the Warrior Blend Protein in Chocolate, but even this left me extra thirsty and looking for another strong flavor to get the stevia sweetness out. Note that I generally use unsweetened egg white powder.

That said, the ingredients are impeccable. All natural, no fillers, nothing artificial. I highly recommend Sunwarrior Vegan Protein and Plant-based Supplements!

Have you tried Sunwarrior products?