Everyone always says the key to weight loss is diet and exercise, but sometimes it’s harder said than done, right?! Below you’ll find weight loss exercises tips and tricks that are sure to get you moving. I am thrilled to be a part of the Sensa® team as the resident Fitness & Beauty Coach. I look forward to sharing my years of fitness and beauty experience. I will be blogging about a range of topics including weight loss exercises, workouts, tips, latest fitness trends, fueling, recovery, time management and the mind body connection. I am here for you as a resource to help you reach your weight loss goals, so please send any questions you have or topics you’d like covered.

Source: Flickr user adria.richards

First off I’d like to congratulate YOU in taking charge of your health! Now that you are using Sensa® and seeing positive results with your nutrition, let’s take a peek at your fitness. I know it can be an absolute struggle to maintain a consistent workout schedule.  But I also know how much positive impact physical fitness can have in your overall health, well being and life experience.  It is my hope that I can inspire you to find what moves you!

Today I will be focusing on motivation.   I would love to hear what motivates you to get your workouts in. Also, what stops you from being active? There are so many things that can hold us back in life, a lot of them are completely understandable, but sometimes it’s just a good (or not so good) excuse.
Whether it be:
- That you don’t have enough time
- You’re not sure what to do or where to start
- A financial concern
- You don’t have the right gear
- Fear
- Lack of enjoyment
- You don’t feel like it
- You don’t have the energy
I totally get it and have probably used them all at one time or another. But when I get past my blockades is when I feel the best, there’s nothing like those post workout endorphins! Okay, well maybe there are a few other things.

Here are some tips to help you stay motivated…

- Start mellow. If you push yourself too hard, too soon, you may encounter pain or injuries that could cause set backs. It’s better to start slow and progress gradually. I always say take it day by day, listen to your body, and not your head (a.k.a. ego).

- Set goals. It’s easy to get frustrated and give up if your goals are too ambitious, so start with short term realistic, achievable goals and then progress to longer range goals. If exercise hasn’t been a regular part of your life, maybe start with a 5 or 10 minute walk a few times a week. Over time add time and distance, maybe 20 to 30 minutes 4 days a week. A long term goal down the road may be a 5k or even 10k.

- Write it down. What are your intentions? Boost energy? Sleep better? Reach a healthy BMI? Lose body fat around the mid-section? Jot them all down and hang it up where you can see it!

- Track your progress. Keep an exercise journal; write down what you did, how long you exercised for and how you felt afterward. Keeping a log of your workouts can help you reach your goals, and remind you that you really are making progress!

Source: Flickr user Bartkusa

- Mix it up. If you are not looking forward to your workout, try something new, there are so many options out there! Walking, running, swimming, weight training, yoga, spinning, Pilates, martial arts, dance, hiking, workout videos, hula hooping, softball, volleyball, soccer…

- Have fun. Exercise doesn’t have to be a chore, make it fun!

- Make activity a part of your daily routine.  Schedule workouts as you would any other important activity. You can get creative too throughout the day, take the stairs, walk to lunch, do some laps during your child’s sports practice, stability ball exercises or a stationary bike while watching your favorite TV. show.

- Create a support network. Workout with friends, coworkers, your spouse, your children. Find local walking, running or cycling groups. Go to group fitness classes. We are here for you too!

Source: Flickr user Kanko*

- Practice recovery. Make sure to always warm up, then post workout cool down, stretch, ice and elevate if something hurts. Fuel properly so you have the energy to workout well. But most importantly get some calories in (a mix of carbs and protein, such as low-fat yogurt or a banana and spoonful of pb), within 30 minutes after your workout so your muscles can recover, that way you are fresh for your next workout. Hydrate too!

- Reward yourself. Take a few minutes to sit, stretch and relax after your workouts when you can, and reflect on your accomplishment. Soak in the good energy that working out produces. External rewards are awesome too. When you get to a long range goal, treat yourself to a new pair of shoes, cute workout clothes or new tunes to enjoy while you exercise.

- Let go of the past. Don’t worry about how fit you used to be in high school or college, just be present and focus on the moment. If you know yourself to be a ‘yo-yo-worker-outer’, give that up too, just because you’ve done something a particular way before doesn’t mean you can’t alter it now. Break through whatever holds you back bit by bit.

- Be flexible & go with the flow. Some days you really are too busy to work out or simply don’t feel up to it, take a day or two off. Be good to yourself if you need a break. Let go of any negative thoughts, don’t make yourself wrong. The important thing is to get back out there as soon as you can!

Source: Flickr user mikebaird

Now go have some fun creating your goals and make sure to enjoy your workouts!

Here’s to your health!

Kardio Kate
Sensa Fitness & Beauty Coach

Posted in Main at August 13th, 2009 by Kardio Kate
Tags: Exercise tips, weight loss exercises
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