“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” — Bob Moawad

Blue Sky Gym’s “Suggested Reading” list will inspire you to achieve your goals!

1. 177 Mental Toughness Secrets of the World Today, by Steve Siebold
2. The Weight Loss Diaries, by Courtney Rubin
3. Weight Watchers’ Start Living, Start Losing: Inspirational Stories That Will Motivate You Now
4. Making a Habit of Success, by Mack Douglas
5. The Power of Your Subconscious Mind, by Dr. Joe Murphy
6. Adventures Within, Dr. Joe Vitale
7. How to be a No-Limit Person, book or audio format, Dr. Wayne Dyer
8. The Secrets of the Power of Intention, book or audio format, Dr. Wayne Dyer
9. Get the Edge, book or audio format, Anthony Robbins
10. The Art of Exceptional Living, by Jim Rohn
11. Change Your Thoughts, Change Your Life, book or audio format, Dr. Wayne Dyer
12. The Power of Positive Thinking, by Dr. Norman Vincent Peale
13. Beyond Positive Thinking: A No-Nonsense Formula for Getting the Results You Want, by Dr. Robert Anthony and Dr. Joe Vitale
14. You Can Heal Your Life, by Louise Hay and Joan Perrin Falquet
15. Love Yourself, Heal Your Life Workbook, by Louise Hay
16. I Can Do It, by Louise Hay
17. The Zone, Dr. Barry Sears
18. The Best Life Diet, Bob Greene
19. Living the Low Carb Life: From Atkins to The Zone, Choosing the Diet That’s Right for You! Jonny Bowden, PhD, M.A., C.N.S

What book helped inspire you? I’ll add it to my list

Before you start an exercise program, there are a few steps you can take to ensure your long-term success. If you really want your journey towards a healthier lifestyle to be successful one, take a few moments to go through the following three steps.

Step 1: Know what you want to achieve

This seems like an obvious thing to consider before starting any project, but many times this crucial first step is overlooked. If your weight loss journey is to be a lasting and successful one, it must become part of who you are, so sit down and really think about what you want to achieve. Not what you hope to achieve, what you want to achieve. What is your intention? Is it to lose weight? How much weight do you want to lose? Is it to get in shape? What kind of shape do you want to be in? Marathon-running shape, toned and more energetic, or would you be happy just getting up the stairs without getting winded? These are important considerations –  without a clear sense of what you want, you’ll become easily distracted en route to your destination and the journey itself won’t be nearly as efficient, productive, fun or rewarding.

When stating your intention, keep it broad and brief, at least in the beginning. Intentions that are too specific are difficult to achieve. So use the KISS philosophy: Keep It Simple, Silly

Example of a broad intention: “To develop a healthy body composition.”

Example of an intention that is too specific: “To lose 2 lbs per week for 8 straight weeks by running five times per week for 40 minutes and by limiting calorie intake to 1500 calories per day.”  Even if you feel and look better at the 8-week mark, if you didn’t lose 16 lbs as you intended, you’ll likely see failure rather than success, even though you did have success.

Step 2: Know why you want it.

In other words, who is behind the change (you, or something/someone else?) If you want to lose 30 lbs, why do you want to lose 30lbs? Is this your decision? Your spouses? Your physicians? Your mothers? Know why you want what you want. The most lasting and successful plan will come from clear reasons why you want it. Spend time fleshing this out – it is important. If the catalyst for change is someone/something other than you, your odds of being successful are slim.

Write it down now. Why do you want it?

Step 3: Know what you like to do.

This almost seems too obvious to mention, but I am frequently stunned at the blank stare on clients’ faces when I ask, “what activities to you enjoy most?” Participating in an activity that you enjoy increases the likelihood you will stick with your fitness plan, so spend a few moments on these next two points:

1.  Consider the type of exercise you like to do and when you prefer to
do it (morning, evening, mid-afternoon).

2.  Make a list of all of the activities you enjoy doing, even past sports
you participated in, and childhood activities that were fun. Why do (did) you like these activities?

Have a tip that helped you stick to your guns? Comment below and share it with readers…

You might love working out in the privacy of your own home. At home, no one stares, or questions if you are doing your lunges exactly right.

You might love the predictable pattern of your neighborhood walking trail. After all, it is one mile around, there is no thinking involved, the scenery is nice…you just grab your shoes and go.

You might love Betty Jo’s step class, so much so that you are there, faithfully, 5 days per week. And, you have the moves down. Going to another class is so intimidating.

You might be stuck in a serious rut!

If you are working out indoors because you are afraid to “be seen” exercising (after all, we don’t all run like Paula Radcliffe) – get over it. I promise you, no one is paying attention to you, and if they are, they are probably thinking they ought to be running too. If you’re afraid your form isn’t great, enlist the help of a trainer to fine tune your moves for a few weeks before taking it live. There are mobile trainers too, if you are unsure of trying one at the gym.

If you are stuck on the same trail, with predictable scenery and mileage, try the path less traveled for a change. In fitness, anything repetitive can lead to overuse injuries. Changing things up is good for our minds as much as our muscles. If you are still leery, grab a friend and explore different scenery together.

And, fitness classes are awesome, but like running the same trail every day, taking the same classes does nothing to challenge you physically. As scary as it can be to be the new girl in class, remember that at one time, everyone in the class was the “new” girl. Here is a tip: pick a class that you are relatively confident you can handle, then arrive early, introduce yourself to the instructor and tell her you are a new student and a little nervous. Ask if she/he has any pointers to help you get through the class, and if there is a fellow student you can buddy up with. In all likelihood, you’ll walk out of the class with a new appreciation for what you are capable of learning and what your body is capable of doing. You’ll probably make a new friend or two too.

I know you want to be fearless. I also know it is easier to do the same old thing than try something new. Try faking fearlessness with positive self talk. Saying, “tomorrow I will try Sally’s kickboxing class. I’m sure it will be great.” Then follow that up with a reminder that, “change and challenge are good for me.”

Beat Stress and Boost Morale with Exercise

Stress.  We all have it, none of us wants it, and most of us have trouble managing it. For some, stress is but a bump in the road. For others, it is constant, and crippling. What stresses you out? Juggling your kid’s schedules, driving in heavy traffic, a poor health diagnosis, perhaps, or maybe you are facing a job loss? No matter the reason, stress can have profound and lasting effects on your health, and managing stress costs billions.

It is estimated that Americans currently spend about $14 billion per year on products and services that help them reduce their stress levels. Stress-related health expenses, absenteeism, employee turnover, and so on, cost U.S. businesses roughly $300 billion per year. (American Institute of Stress). If you, like many Americans, have recently  lost your job, then stress may cost you more money, and it can cost you your health.

The good news? The solution could be in your sneakers. Recent studies show that regular exercise not only improves physical health, it can bring out the mental sunshine. Even better, make some of your exercise time “outdoor” exercise time. Research conducted at the University of Essex showed that outside exercise has benefits that extend beyond the expected calorie-burning effect. It turns out that surrounding yourself with nature stimulates spiritual feelings and your senses, and gives you an escape from modern life. This shouldn’t be a surprise, but exercising outdoors also lowers stress levels, improves concentration and positively impacts health and well-being.

Exercise on the cheap.Maybe a gym membership isn’t in the budget right now, but that doesn’t mean you can’t turn down time into exercise time. Play with your kids. You’ll earn your smoothie after an afternoon game of tag, kickball, flag football or catch with your kids. As an added bonus, children who have active parents typically grow up to be active adults, so you’ll be setting a good example.

Use your surroundings to boost calorie burn. If you live in a metropolitan area that has little green space, fear not – there are still plenty of opportunities here for exercising outdoors. Take your elastic tubing and tie it around you waste, then head to the nearest set of stairs (think Rocky in Balboa here). Go for a jog, run up the stairs, use the railing as an anchor for your tubing, then knock out a set of squats. If there is a hill nearby, try walking lunges up the hill. No railing in sight? Use a tree, or even a parking meter. Be creative – that is half the fun!

Build your network of support. Enlist the help of friends, neighbors, grandparents, and your spouse and tell them what your plans are for getting fit and reducing stress, and ask them to help support you along the way. Your support system will help propel you forward rather than hold you back. (Read: Reaching your fitness goals: Build your network of support)

Make it a family affair.  Include the entire family in your fitness adventures. Bike rides, walks in the park, a game of kickball, catch, or Frisbee…really any activity that includes fun, fresh air, and exercise will do everyone some good.

Get fit with friends. Exercising with a group of people who have similar interests and goals can provide both the structure and incentive you need to stay committed. As an added bonus, studies also show that people with strong social networks have less stress and a more positive outlook on life.

Learn something new. Tennis, basketball, swimming, cycling, kayaking, horse back riding and rock climbing are just a few activities you can to try. Attempting something out of your comfort zone is a great way to boost self-confidence.  You’ll surely meet new people, and you never know – you might discover an inner athlete in you that you didn’t know existed, or make a connection that leads to a new job prospect.

Think big. Have you ever dreamed of running a marathon, or completing a triathlon? While having time on your hands may not be what you want right now, maybe you can use the time to achieve a life-long goal, and who knows, you may learn something profound about yourself in the process.

One of the most frequent comments made by women is, “When I am skinny…I’ll feel better, I’ll be happy, I’ll have more dates…” Unfortunately, what you are seeking can’t come from your pant size -  it has to come from within. Switch your focus from the scale to your attitude, and the rest will fall into place.

What is a great attitude?

Having a great attitude is more than just having a positive state of mind. It means you have good self-esteem, understand the value of being physically fit, and recognize your individuality. Having a great attitude also means that you understand the path to health requires a long-term dedication toward exercise, good nutritional practices, and the focus required to stay on track. You understand that potions, pills, magical supplements, and fad diets aren’t the solution to lasting weight loss. And finally, having a terrific attitude means that you want to be fit and healthy for you, and not to achieve an unhealthy ideal represented on a magazine cover, or to make someone else happy.

Want to get your attitude in its best shape? Follow these tips:

o Adopt a “lifestyle approach” to health. Switch your focus from a single-minded, ‘diet-only’ or ‘exericise-only’ mindset, to a lifestyle approach that encompasses healthy eating, regular exercise, self-respect and self-control. Recognize that a balance of physical, emotional, mental and spiritual health are all required to achieve optimal “health.”

o Eliminate the word “diet” from your vocabulary. Recognize that the purpose of food is to fuel and nourish your body. To that end, selecting the best foods from a variety of food groups will enable you to get the most out of every calorie.

o Know that exercise does more than burn calories. It improves your cardiovascular system, reduces your risk of developing cardiovascular disease and stroke, lowers total blood cholesterol and triglycerides, increases levels of high-density lipoprotein (the “good cholesterol”), reduces feelings of anxiety and depression, helps build healthy muscles and bones, and lowers your risk of developing type-2 diabetes mellitus. And the list doesn’t stop there. Know that every time you take the time to exercise, you are doing your body a world of good!

o Stop thinking you have to be thin to be “in shape” or happy. Ask yourself, “what will it mean when I can fit into a smaller pair of jeans?” Are you trying to achieve an ideal weight to find happiness? To please a loved one? To succumb to societal pressure to be thin? Or are you losing weight to improve your overall health, reduce your risk for developing heart disease or diabetes? Perhaps you want to have more energy to play with your kids?

Whatever your reasons are for embracing a healthier lifestyle, the bottom line is this: choose to be healthy by accepting who you are rather than an unhealthy ideal, and most of all, make changes that you can realistically sustain long-term.