Corporate Fitness and Active Aging

Get Rid of Winter Blues with Attitude, Fitness, and More

ThinkstockPhotos-78053977.jpgAfter the excitement of holiday parties and festivities slows down, we sometimes find ourselves in a funk. Life can seem a bit slow, minimal sunlight and weather keeps us cooped up inside, and we feel a bit sluggish. Get rid of winter blues with these tips to warm the soul.

Warm Your Mind

  • Think positively. When you’re feeling drained, it’s important to keep a glass-half-full mindset. Positive thinking starts with taking control and responsibility for your mind and attitude. A bad mood can be flipped simply by taking a slow, deep breath. In that moment you can change your entire day.
  • Be nice to yourself. Everyone makes mistakes, so let yourself move forward.
  • Smile. A simple smile can do wonders for your mind. How negative can you be if you are smiling?
  • Meditate. Meditation is a great way to keep the mind healthy and thinking happy thoughts. It can be as long or short as desired. Meditation forces the mind to focus on the moment, allowing us to leave the world for a while and de-stress. Breathe in, breathe out, repeat.

Warm Your Body

  • Move. Moving more throughout the day keeps blood circulating to all parts of the body. This includes blood flow to the brain, increasing alertness and productivity. (Here are some tips for finding motivation for winter fitness.)
  • Break a sweat. Working out can provide feelings of accomplishment and happiness. Exercise causes serotonin secretion, the catalyst for a great mood. 
  • Practice mindful eating and nutrition. It’s easy to get carried away indulging in favorite comfort foods. The downfall is that they are typically high in carbs and fats. Although you think you want these foods, it’s not what your body needs. Stick to the basic guidelines: half of your plate fruits and veggies, one quarter protein, and a quarter grains.

Warm Your Heart

  • Pay it forward. Do something nice for someone without expecting anything in return. We’ve all heard about buying coffee for the person who’s in line behind you. If you’ve experienced this, you understand how great the heart-warming gesture feels and why you might do the same for a stranger the next time. However, paying it forward does not have to be monetary. Simple notions such as opening the door or smiling as you say, “Hello” to someone can go a long way and often creates a ripple effect. One day, I came across an envelope lying on a bench, addressed as “to whoever comes across this.” I opened it to find a card with an incredibly nice and uplifting note written inside. It ended with a request to leave the card in a new place in order to brighten someone else’s day.
  • Don’t be alone… all the time. Surround yourself with positive people. Spend time with those who make you laugh, who make you feel good about yourself, with people who motivate and encourage you.
  • Play or exercise with puppies. Animals and pets can have a therapeutic effect on us humans. Find a furry friend to give your attention and love to; I prefer puppies. Don’t have any around? Visit a local animal shelter, or better yet, volunteer your time and double up on the fuzzy feelings!

Warm Your Spirit

  • Be grateful. Showing gratitude shifts focus away from you and brings mindfulness to a greater purpose in life, helping strengthen the Spiritual Dimension of Wellness. Take a minute to let someone know that you are thankful for them or for something that they did. Writing down what you are grateful for can affect your spiritual side in a similar way.

How do you stay warm when the winter blues roll in, comment below.

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Topics: nutrition winter fitness motivation fitness meditation mindful eating winter blues

5 Health and Fitness Tips for Keeping Holiday Depression at Bay

ThinkstockPhotos-496352559.jpgAccording to the American Medical Resource Institute, approximately 6 million people over the age of 65 are depressed. As we know, this time of year can be very difficult for some seniors since the holidays have a tendency to intensify feelings of loneliness, anxiety, and depression. Use the following tips for keeping holiday depression at bay this season.

Remain Physically Active

Mayo Clinic states that exercise can help to combat anxiety and depression by releasing “feel-good chemicals” into the brain while reducing the immune system chemicals that can worsen depression. These results boost mood through calming effects, coupled with an increase in confidence that we experience while exercising.

Keep Your Nutrition in Check

Typically, holidays are filled with family, friends, and foods that are full of sugar and high in fat, which can bring on or worsen anxiety, depression, and bad moods. (Check out this article to discover the ways sugar may be harming your mental health.) Try maintaining a blood-sugar balance, increasing omega-3s, eating a balanced diet, and getting in your vitamins to combat the blues stemming from poor dietary choices.

Get Outdoors

Speaking of vitamins, did you know that vitamin D is produced when our skin is exposed to sunlight? When the weather gets cooler and the days get shorter, we spend less time outdoors soaking in the sun, which results in a dip in vitamin D absorption. Studies suggest that low vitamin D levels are associated with depression and Seasonal Affective Disorder (SAD). Read more about SAD here.

Remain Social

Staying connected to family and friends will benefit you both emotionally and psychologically when you start to feel the holiday blues creeping up. Remember past holidays, but try starting some new traditions to find joy and balance this holiday season.

Lend a Hand

Volunteering to help the less fortunate reminds us how lucky we are while connecting us to others, keeping us mentally stimulated, and providing us with a sense of purpose!

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Help keep your residents active and engaged with others, check out our quick read for the benefits of exercise and aging well.  

DOWNLOAD: Importance of Exercise for Seniors >

Topics: winter fitness fitness health depression

5 Plyos for Cinco de Mayo

ThinkstockPhotos-468435785.jpgWhat’s better than chips and guacamole? Tacos and guacamole? Fajitas and guacamole? Or guacamole and a serving of guacamole with a little dish of guacamole on the side? Point is guacamole is amazing and what better way to celebrate the awesomeness of guacamole than Cinco de Mayo. If you plan on indulging in as much guacamole as I do this Cinco de Mayo then maybe a plyometric workout beforehand will keep your conscience at bay when asking your waiter/waitress for that third serving of guac. Here are my 5 favorite plyometric exercises for Cinco de Mayo:

5 – Squat Jumps

5 – Power Push-Ups

5 – Split Lunge Jumps

5 – Heavy Med Ball Slams

5 – Burpees

*Repeat these 5 times through, if you aren’t sure of how to execute these exercises here is a rundown for you:

Squat Jumps – Start with feet shoulder width apart. Lower body into a squat by bending at hips with your back straight, pushing your glutes back while looking forward.  Allow your arms to naturally swing back and with a quick pause at the bottom, push through your feet into a jumping motion. Swing your arms to straight up in the air, fully extending over your head. When landing, squat back to the lowered position and repeat.

Power Push-Ups – Start in push-up position with arms shoulder width apart. Keeping body straight, perform a push-up. On the way up, in an explosive motion, push your body up so your hands come off the ground. Resistance can be decreased by having knees on the ground.

Split Lunge Jumps – Stand with one foot forward and other foot back with knees bent slightly. Dip body down by bending legs lowering yourself toward the ground. Immediately jump upward quickly switching legs and landing with feet in opposite positions. Keep torso upright and hips straight forward. Repeat sequence with opposite leg movement.

Heavy Med Ball Slams – Hold a medicine ball with both hands and stand with feet at shoulder width apart. Raise the ball above your head fully extending arms overhead. Reverse the motion, slamming the ball into the ground directly in front of you as hard as you can. Receive the ball with both hands on the bounce and repeat the movement.

Burpees – Start standing with feet hip width apart. Squat down placing hands shoulder width apart on the floor. Jump both feet back into a push-up position. Perform a push up and immediately jump feet back into the squat position. Jump up from the squat position extending arms straight up. Land back on the ground and repeat.  For an easier version, eliminate the push up, you can also step your feet out and back to eliminate the explosive movements.

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Topics: employee health exercise fitness healthy choices

What Exercises Should I Do?: Guidelines for Fitness

fitness_levels.jpgExercise, as we know, is an essential part of living a healthy life—not only for the elderly, but for everyone. One common question I get is, “What exercises should I do?” Now, this is a loaded question. That’s going to depend on things like goal, fitness level, capability, and injury. But for the most part, I recommend that everyone follow basic guidelines for success when it comes to their fitness. Over the course of this blog, I discuss two of my guidelines for fitness. Not everyone is the same; therefore, one size doesn't fit all. But we are all humans, so one size does fit most.

When asked about what style of fighting he instructs and follows, Bruce Lee, my hero and inspiration, responded: “I don't believe in different ways of fighting now. I mean, unless human beings have three arms and three legs, then we will have a different way of fighting. But basically we all have two arms and two legs, so that is why I believe there should be only one way of fighting and that is no way.” Essentially, he was saying what I said before, which is that even though we are all different and everything doesn't apply to everyone, we are all more similar than we are different; therefore, the same basic rules will apply to everyone, whether it's with martial arts or exercise.

Guideline 1: Muscle-Activation Exercises

Muscle activation is when someone gains mastery over his or her body. A good example would be a bodybuilder. A bodybuilder will get on stage and brace their muscles as a means of showing their physique, but tensing that muscle tissue allows them to make that “mind-muscle connection,” which will allow them to concentrate on that particular muscle while doing an exercise. Essentially, they have an uber-awareness of their bodies.

Simple exercises isolating each muscle group through bracing can be a huge help in achieving this awareness. Also, certain exercise tips can increase this. For example, when performing a seated row, you want the client to concentrate on rowing with the upper back and not the arms; therefore, you can give them a simple cue such as pretending to squeeze an imaginary tennis ball together with their shoulder blades. This cue will allow them to take tension off certain areas, such as the arms, and put more tension on those larger, postural muscles like the lats, rhomboids, and traps.

Guideline 2: Simplistic Exercises

Simplicity with exercise is an important key to success. The more complex and drawn out the exercise becomes, the less the client will think about muscle activation and the more they will think about how confused they are. When describing his art, Jeet Kune Do, Bruce lee stated, “Simplicity is the key to brilliance. In building a statue, a sculptor doesn't keep adding clay to his subject. Actually, he keeps chiseling away at the inessentials until the truth of its creation is revealed without obstructions. Thus, contrary to other styles, being wise in Jeet Kune Do doesn't mean adding more; it means to minimize, in other words to hack away the unessential.”

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Topics: exercise fitness muscles

2015 Fitness Trends, are you already incorporating these in your workout?

jungle_gymA new year means new trends to follow! What do you have planned for your workout routine this year? Hopefully, the plan is to either begin or continue your fitness routine, but possibly add more variety into it. Make it your year to become familiar with the endless options and try something new!

The new trends predicted to become popular and make you sweat at the gym this year are:

  • Body Weight Training
  • High Intensity Interval Training (HIIT)
  • Treadmill Training

Wait, body weight training? What happened to lifting heavy? Body weight training is predicted to be the next big thing this year. This includes comprehensive incorporation of gymnastics, adult jungle gyms, uncluttered workout spaces, suspension training options, basic movements, and programming that is not as focused on the standard weight lifting protocols. This means back to the basics with lunges, squats, and push-ups. What are your thoughts? Will the benefits from body weight training be as successful as lifting heavy weights?

HIIT, the alternating bursts of exercises with short recovery periods, is a popular trend known for its quick fat blasting tactics. I mean, who wants to spend endless hours at the gym when you can just knock out about 20-30 minutes of HIIT? Trust me, that is plenty of time to get a ‘sweatastic’ workout in and definitely one my personal favorites. You can create quite the variety of workouts, allowing your muscles to always be surprised by what is next. Plus, the variety can keep it interesting and fun so you don’t get burnt out so easily!

Treadmill training is poised to be the next “it” workout, according to Health Magazine. I know many are not fans of treadmill workouts and are tempted to consider it torture, but Health Magazine names running as the oldest form of exercise. I, myself, would rather run outside than on a treadmill any day. That tends to become a challenge during the colder months, so I put together treadmill interval and speed variation workouts to keep myself from getting bored of my workout. With this up and coming trend, classes will allow participants to improve their running through speed and interval-based training drills. Participants will also have the chance to become more engaged in their workouts and can avoid the worrisome of how to log miles when it is cold or rainy, since training is indoors.

These workouts are meant to push your body’s limits. With the higher chance of being sore, there is a need for recovery - foam rolling, restorative yoga, therapy balls, dynamic stretching, and core strengthening are perfect examples. A good night’s rest is also important for recovery. Allowing for recovery time after an intense workout decreases your chance of overtraining your muscles and the potential for injuries.

So, now that you are familiar with the predicted trends, how will you log your intense workouts? We are in a generation that is highly involved with technology - fitness watches and Smartphone apps at our fingertips. Digital engagement keeps us motivated, gives us inspiration, and coaches us through our workouts. Do you have a favorite piece of technology you use to track your workouts?

Overall, what do you think about these trends? Are you interested in trying out something new this year?! Connect with a health fitness specialist in your corporate fitness center or local gym to get started on a better you.

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Topics: fitness health and wellness

NIFS: Physical Fitness Standards, Men vs Women

running_3Every morning I am hitting up the NIFS Fitness Center working towards the goal to stay healthy and fit.  I see all types of people with different fitness interests; those who participate in group fitness classes, those who always do cardio, or those who strictly lift weights. No matter their interest, I am always curious about their fitness journey. Why did they start? What is their progress? Are they working towards a goal? My usual gym routine consists of mostly lifting weights and getting in some cardio as well. I try to keep it balanced, but it is occasionally difficult. Being female and lifting heavy weights just seems to be so wrong and unattractive to some these days, but why? Wouldn’t you think that women would want to be as strong or fit as men, but maybe without the bulkiness? This leads to me to explain a controversial article I read recently posted on the ABC news website discussing a Fitness Test controversy in Pennsylvania. The head of the Pennsylvania State Police claimed that the agency’s physical fitness standards for recruits discriminate against women. Overall, nearly all male recruits pass the test, while 30% of women fail. An implemented fitness test must pass the threshold rule; 80% must pass. A lawsuit was filed; asking a judge to order the department to hire women on an equal basis with men. The Commissioner said he did not want to lower the standards because new troopers perform the same job and lowering the standards would endanger safety, as well insult those who already met the standards. This controversial topic sparked my interest and thoughts on the physical fitness test standards for other situations, like the one administered in gym class.

With kids heading back to school, that means gym class starting back up too! Although the President’s Challenge has not been used since 2013 and new guide to promoting fitness in schools is used, a variety of schools once used this method of teaching kids how to lead a healthy life. The Physical Fitness Test recognizes students for their level of physical fitness by doing 5 activities; curl ups or partial curl ups, shuttle run, endurance run/walk, pull-ups or right angle push-ups or flexed arm hang, and the v-sit reach. Based on their results three awards are given. The benchmarks are specific to age and gender. The girls’ benchmarks are lower than the boys’. So, this is where I ask your thoughts. Do you think that fitness test requirements like the ones mentioned should vary between males and females or should they be equal? What are your thoughts on strength training to create a better you? I want to hear your thoughts! Connect with a health fitness specialist in your corporate fitness center to strive to improve on your own numbers. 

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Topics: fitness health and wellness

NIFS: Lifting weights will make you bulky... MYTH

woman lifting weight resized 600To my knowledge, I don’t think there’s ever been a survey taken regarding this issue but personally, this is one of the most frustrating things to hear as a personal trainer, group exercise instructor, fitness manager, fitness specialist…fitness ANYTHING! So let me be clear right from the beginning. Lifting weights will NOT make you bulky.

The origins of this myth may never truly be known but I think we can all agree that females (and males for that matter) generally associate lifting weights with big muscle-bound bodybuilders. Although this may be true for some, the majority of us (exercisers and non-exercisers alike) lift weights and will never look like big, bulky bodybuilders. I’d even go as far as to say that the “bulk-factor” only applies to approximately 10% of exercisers, which does not even include the non-exercisers which would bring that percentage down. There are quite a few reasons that support this theory. Here are a couple:

Time – This applies to a couple aspects of life. First of all, do you realize the amount of time these muscle-bound men are putting in at the gym? We’re talking two+ hours in the morning and two+ hours in the evening…at a minimum! Most likely they may be getting in an afternoon session as well. Possibly even a little cardio at some point in the day. And to be specific, each two+ hour session is most likely focused on one muscle (i.e. chest day, leg day, arm day, etc.). Chances are you are working out one hour per day at most and doing a full body workout. There is not a chance you will get bulky exercising in this fashion.

Diet – This is the second aspect of time consumption. The planning that goes into each and every meal throughout the day and throughout the week is staggering. 6 meals a day; no cheat meals; getting a well-balanced diet throughout each day (i.e. getting enough protein, natural vitamins, water, etc.); and staying on schedule with each meal and/or snack. This takes A LOT of time. But it’s for good reason. A great workout plan is not much without a clean diet. These big guys need enough nutrients for their muscles to grow. They cannot have little cheats here and there…a candy bar in the afternoon for a pick-me-up, an alcoholic beverage while relaxing with friends, any sort of pastry to eat while they drive b/c they are late for work. No. They are very strict with their clean diet. Can you honestly say you are that strict with yours?

As I previously stated, these are only a couple of the reasons you will NOT get bulky simply by lifting weights. Unless you are purposefully trying to get bulky and basing your lifestyle around it, you don’t stand a chance to do so. On a positive note though, lifting weights will definitely help you target those trouble spots you’ve been trying to get rid of…the back of the arm, your lower back, your thighs. The next time you give yourself a goal of losing 10lbs, I challenge you to accomplish this feat through lifting weights, not by jumping on a treadmill for 30 min. I think you’ll be pleasantly surprised with the outcome.  Connect with your corporate wellness staff to help you get started.  They can set you up with a plan to meet your goals.

 So get out there and start lifting to NOT get bulky!

Topics: corporate fitness nifs fitness management fitness weight lifting

NIFS: Fitness Apps for your Smart Phone

smartphone exercise resized 600Are you looking for fitness tips, a little extra motivation or some exercise accountability?  There’s an app for that!  Over the past few years, health and fitness apps have grown and can provide information such as, distance and pace, strength, circuit and flexibility routines, estimate calorie expenditure, and some can measure your heart rate.  Some apps will send daily fitness tips or motivational statements to help keep you on track with your exercise routine.  But, if you’ve ever tried to search for health and fitness apps on your phone, you know how overwhelming it can be.

There are hundreds and hundreds of fitness apps out there for your smart phone.  I have narrowed them down by choosing a few!  Upgrades are available for some, but the free versions work well by themselves as well. 

Fitness Apps

 

  • Tabata Trainer (iOS and Android) – provides an easy way to keep time during your Tabata or HIIT interval workouts; uses intense interval training as its guide for a 20 seconds of workout followed by 10 seconds rest; clean, basic and easy to use
  • Gym Goal ABC (Android) – has 280 exercises (with animation and written instruction), 52 different workouts (adjustable for four levels of expertise), cannot log daily workouts, but you can calculate BMI, THR, BMR and body fat percentage, can choose parts of the body to concentrate on
  • Workout Trainer (iOS and Android) – after completing the free virtual fitness consultation for a more customized workout; users can easily create and edit workouts; exercise instruction provided via photos and videos; progress cues can be provided during workouts
  • Daily Workouts (iOS and Android) – provides 5-10 minute targeted workouts or 10-30 minute full body workouts; has a database of 50 different exercises; workouts are different each day
  • Human (iOS) – encourages participants to get outside for 30 minutes a day and run, walk or bike; tracks progress and can share accomplishments on a social network

Run/Walk Trackers

 

  • RunKeeper (Android) – produces statistics around pace, distance, speed, time and calories burned; users can also listen to and control music during a workout
  • Nike+ Runner (iOS and Android) – records distance, speed and time, also can provide audio feedback each mile, ½ mile or time increment (set by the user); users can set up play lists to help boost motivation, music can be controlled during workouts
  • iRunner (iOS and Android) – maps run, walk, bike, hike, etc. with GPS; records time, distance, calories and pace; now integrates with FitBit, MyFitnessPal, Facebook, Twitter and more
  • Map My Run / Walk / Ride / Hike, etc. (iOS and Android) – tracks running/walking, biking, and 6000 other activities; tracks pace, distance, time, calories and elevations, gives real-time stats
  • Couch to 5K (iOS and Android) – provides a step-by-step program to get your running a 5K in nine weeks; gradually increases workouts from a walk/light-jog to a run in three workouts a week
  • Endomondo Sports Tracker (iOS, Android, Blackberry) – designed for runners, walkers, bikers, etc.; uses GPS to track routes; get pep talks, motivation and notifications each time you break a mile

You can find more detailed descriptions and reviews online and decide for yourself which apps will help you the most.  What is your favorite fitness app? Comment below and share or jump over to our NIFS Fitness Management Facebook page and tell us your favorite!

Topics: exercise fitness apps health and wellness

Corporate Wellness: The Scale - Friend or Foe?

woman hitting scaleThe scale is the most common method to measure your weight loss goals, but is it the most accurate way to measure your success? It is a relevant method of assessment when tracking your weight loss, but the number on the scale doesn’t always reflect your achievements. Have you ever stepped off the scale feeling hopeless and discouraged because the number didn’t display how hard you have been working? This can be very frustrating. The good news is there are other, more effective ways to measure your wellness accomplishments that may leave you feeling more encouraged than the scale does.

You may ask yourself, “Well if I am working hard and feel like I’ve lost weight, why is it not showing on the scale?” Well, the human body is made up of 60% water. So depending on the day your body can be retaining more water than others causing your weight to fluctuate up to 10 pounds. Instead of letting the trickery of the scale prevent you from your future goals, let’s take a look at more accurate methods of measurement. As an employee, these alternative measurements are offered to you at your Corporate Wellness Center by your fitness management staff.

If the scale is staying stagnant, but you feel good, how could that be possible? It is probable that you are losing fat, but gaining muscle and muscle weighs more than fat. The way to determine your body fat composition is by calculating your body fat percentage using a body fat caliper or bioelectrical impedance analyzer. One of the many benefits of corporate fitness is having access to these tools at your Wellness Center. 

Another method of measurement is body circumference. A pound of lean muscle takes up less mass than a pound of fat. So if you are gaining muscle, chances are you are losing inches on your body. If your jeans are fitting bigger around the waist and hips, does it really matter what the scale says? Ask your Wellness staff to measure your body circumferences so you can track your inches lost!

Personally, I think the best way to measure your wellness gains (pun intended) is through setting wellness goals. A wellness goal can be anything from quitting smoking to walking your dog without losing your breath. Tracking your wellness goals will allow you to see improvements, keeping you motivated to achieve your long term goals. When you focus on overall wellness goals rather than the number on the scale you will better yourself and your quality of life. Think about what is important to you.  Would you rather be able to walk up and down the stairs without feeling winded, or lose 2 pounds on the scale? It is more important to look at your overall wellness, rather than a fluctuating number on the scale. You will find yourself to be more satisfied, more empowered to keep working toward your wellness goals and a better quality of life. 

So ditch the scale and ask your Wellness Center staff how you can better measure your hard work and success!!

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Topics: corporate wellness weight loss fitness scale goals

Confessions of a Health Coach: A Recovering Perfectionist

peasI am a recovering perfectionist. It’s an ongoing struggle, but every day I get more comfortable with not being the best at everything. And every day, I feel a little happier because of this attitude. Here are my thoughts as to why.

From an early age, we are taught that 100 percent is the best. Those three numbers represent the perfect indication of success. We are encouraged to give 100 percent of our efforts and to be the best we can possibly be. Some people (myself included) misconstrue this message to  mean anything less than 100 percent is unacceptable.

All-or-Nothing Thinking Can Derail Your Health

As a wellness coach, I often see clients mirror these perfectionist tendencies. For example, some may think their diet is ruined because they ate a donut for breakfast and therefore make poor eating choices for their other meals. Others feel it is pointless to lace up their running shoes unless they have time for a 5-mile run, and stay in and watch TV instead of going for a 2-mile run.

Cognitive-behavioral therapists call this type of thinking an all-or-nothing cognitive distortion. It’s an unhealthy perspective for one simple reason: No one achieves 100 percent of their goals 100 percent of the time. No one.

For perfectionists who struggle to make healthy lifestyle choices (whether it be avoiding the vending machine at work or exercising a certain number of times per week), not achieving 100 percent of a goal can be discouraging, if not downright depressing. This is unfortunate because many people fail to give themselves credit for the healthy choices they do make.

The 65–85 Rule as It Applies to Fitness

My road to recovering from my all-or-nothing thinking patterns began with a simple rule:

          Aim to be successful 65 to 85 percent of the time.

I can just imagine the looks of disbelief from my fellow perfectionists. Give me a moment to explain why the 65–85 percent successful rule is such a beautiful thing.

  • It takes away the pressure. True perfectionists understand the crushing pressure of attempting to achieve that 100 percent mark all the time. Eliminating that pressure can actually make working toward the goal enjoyable.
  • It allows for life to happen. Kids get sick. You become injured. We must overcome any number of hurdles on a daily basis to eat healthy and exercise. Unfortunately, some hurdles are bigger and longer, and require more time and effort to overcome. By aiming to be 65–85% successful, you have a built-in cushion to accommodate life’s curve balls.
  • It is a good indication your goal is not too easy or not too hard. If you are 65–85 percent successful at your goal, I believe this means your goal is challenging enough to promote healthy behavior changes without being too difficult.

Personally, I believe adopting this 65–85 percent attitude has been one of best decisions of my life. I don’t beat myself up if I occasionally eat too much chocolate because I know I eat pretty darn healthy most of the time. If I only have time to run 3 miles instead of 6 because I feel unusually tired, I congratulate myself for getting out the door in the first place.

I’ve found that I’ve actually become healthier (and most importantly, happier) by letting go of my perfectionist thinking. I hope reading my thoughts will persuade you to try to do the same!

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Topics: motivation fitness diet and nutrition perfectionism cognitive distortion