Read This: JR Burgess

An emailed newsletter I received from JR Burgess of Rejuv Medical (Sartell, MN)

Some good stuff, worth a look in case you can pick up a nugget or two.

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How to Recommit in the New Year!
12/27/2011

 I want to ask how many people have made New Year’s resolutions?  How many of those New Year’s resolutions were successful, as in, you made it the whole year or accomplished your goal in the end? Don’t get me wrong, quitting smoking and sticking to it is amazing, and a definite life changer.
So now to answer the question, why we don’t like the idea of making a New Year’s resolution? It can seem like such as awesome idea, oh it’s the New Year and I am going to be a new me and make this generally unrealistic resolution.  Some research shows that most people will break their resolution within 10-14 days after the New Year begins. We see this all the time in the fitness industry. For the first two weeks after the new year, every gym in the U.S. is packed to the point that one can’t get on any piece of equipment.  But don’t worry if you are a die-hard, you know that after about two weeks most of those people drop out of the gym scene. Once an individual breaks their resolution, even one time, they look at it as failure and will continue to break it for the rest of the year. But what if we look at it as a lifestyle change and instead we set realistic goals for ourselves? When we “fail” once it is more like a bump in the road and we get right back on track the next day. So in the New Year let’s recommit instead of making a resolution. One way to do that is to figure out what motivates you and how to stay motivated.
Here is a list of ways to get and keep motivation this year:  
1.      Make sure to set goals that are realistic.  This goes back to the SMART model that was discussed two weeks ago.
2.      You should always keep track of where you started, where you are now, and where you are going. Look back at the past year and be proud of all the successes you attained. Paint a clear picture of where you want to go. The clearer the canvas of the future you, the easier your mind will unconsciously follow. Paint a masterpiece!
3.      Avoid the all-or-nothing thinking that was discussed in a previous Breaking Barriers. No one will ever reach complete perfection, remember that! There will be ups and downs; it’s how you get back on your feet. If it’s a busy time with family and you can’t make it to the gym as much, you can control your eating. When on vacation and eating healthy is less realistic, you can always find ways to move. Remember, you control you, and there is something good on every menu if you know how to ask for it.
4.      YOU are YOU; you are not the skinny gal on the treadmill next to you. Don’t compare yourself to anyone else in the gym. Focus on your goals and what you need to do to get the desired results you want.
5.      Seek support from anyone and everyone who wants to give it to you. Maybe a spouse, friend, or maybe it is necessary for you to get a personal trainer simply for the support and accountability.  When I meet with people to help them get started, I always ask who will be your support system.
6.      Find something that you enjoy doing. Exercise doesn’t always have to be running on a treadmill and lifting weights. It can be playing baseball in the yard with your kids or joining a volleyball league, Zumba, walking, skiing, riding bike, or a combination of many activities to avoid burnout.
7.      It is totally ok to do split workouts. Don’t have time to do an hour workout one day? Then do 30 minutes in the morning and 30 minutes in the evening to make up for it. Even if you only have 20 minutes daily it much better than nothing. I love The Biggest Loser but you don’t have to do countless hours to be successful.  It’s finding what works for you. Do what is most convenient and if you are pressed for time, do what you can to squeeze a workout in. Maybe you can do body weight exercises in your home while you are preparing a meal because you are having company and won’t have the time to drive to the gym.
8.      Watching success leads to success. I ask all our clients to watch The Biggest Loser.  It starts January 3rd on NBC. Another television show, Heavy, on A&E is awesome. Thintervention, on Bravo with one of my favorite trainers, Jackie Warner, is a great show as well.  It’s inspiring to watch even the most desperate accomplish anything with the right program, support, mindset, and determination.
9.      Finding the right workout time. You should try to find a time that will work for you and make it become a habit. I would be terrible at getting my workouts in at the end of my work day, but that may work great for others. There is no right or wrong time; it’s what you can be consistent with.  My suggestion for busy parents is to try to get used to morning workouts. Get it done and over with, and you will feel great the rest of the day. I have belonged to many gyms and the 5 or 6 am groups are the ones you see year after year. It’s just become part of their lifestyle.
10.  Sugar takes away energy. If you eat a high sugar diet, or very unhealthy diet for that matter, you will burn out fast. Blood sugar spikes drain your energy and just make you want more sugar.  Too many people think they can still eat the addictive foods and the exercise will do the trick. I have seen it a thousand times; trust me, that answer is wrong. I have never wanted to go to the gym after a buffet.  Instead, I want to lie down and watch The Biggest Loser or Sports Center. Very few people can stick to an exercise routine without some healthy eating balance.
11.  Drop your false perceptions! I have heard “I hate gyms;  I can’t cook; I don’t have time; I can’t afford healthy foods; My family won’t eat this way, etc., etc.”  My point is if you think in terms of “can’t” and “don’t” you won’t. You have already convinced yourself of just that. The truth is you just have not learned. Every person that walks through our door we make a program specifically designed for them. If you dislike gyms, we will teach you how to work out in your own home. You can do quick and easy foods that require no cooking and still reach your goals. If you lack time you can probably eliminate something that is not as important as exercise, such as TV.  Eating healthy is not more expensive if you eliminate eating out and learn to shop smart like we teach. I know there are tons of recipes that our clients’ families love if you just take a step outside the box and try new things. Keep your mind open and develop a “can do” attitude and the sky is the limit!
12.  Never dwell on the past negative experiences. Think only of the opportunities that the future can provide you. If you failed a program before, discover what the reasons were and draw on it as a lesson learned. After failed relationships in my past, it drew me closer to what I needed, wanted, and what I have to work on in order to have a successful long-term marriage.
13.  Learn the right way! Do you know how many times I have heard the phrase, “I have tried everything!” Not one of those people has done what we would teach them. Your doctor doesn’t tell you to go on a fad diet.  They tell you to exercise and eat healthy, but that is the last thing people want to try. The problem is the doctor tells you to exercise and eat healthy, but doesn’t have the time to teach you exactly what that is. Everybody who follows a correct program has success if they truly follow it. The big challenge is making it stick long term. I promise you if you do a fad diet the weight will come back. If you go back to eating like you did previous to the diet, it will come back. Quick and easy will not work. I plea with everyone to start with a trainer who has the ability to teach you what a proper exercise and clean eating program can do for you. The treadmill alone will not work. Eating just salads and under eating calories is not eating healthy. Learn a complete program; it’s the only way to make a permanent lifestyle change!
14.  And lastly, remember that it is okay to reward yourself when you have reached a goal.  Maybe not with a chocolate cake but how about that pair of jeans you have been looking at for some time now. You reached a milestone and you are worth it, so BUY THEM!

This is the year you can make true to living a healthier life for you and your family! Please forward this e-mail to friends and family who are looking for some great changes this new year.

Sincerely,

JR Burgess

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