4 Ways to Fit Exercise into Your Life By Gabby Reece – FitBit

Autumn is here, and with it: soccer games, school, and ramped up work schedules. It can be hard enough sustaining our busy lives, let alone trying to fit in fitness. Work, in particular, can really put a dent in finding not only extra time to exercise, but extra energy. Lord knows at the end of a long day all you might want to do is plop down on the nearest horizontal space.

Let’s get real with one another for a minute, though: We can’t find the time to workout, but truthfully, can we afford not to? Perhaps here lies one of the keys: It’s essential to line up your values with your schedule. If you can put a stake in the ground, and say, “Movement is a regular and essential part of my daily life,” then working from that head space can potentially help you connect with a new reality.

Here are four ways to put that stake into action:

Like Your Workout

I’m not saying that exercising isn’t sometimes a grind, or at times tough, but there is no reason you should hate every second. Find a few things you can thrive at, and do those. If you are an outside person forget the gym. Loved softball in high school? Find a league! Always been curious about rowing? Join a local club. Explore your neighborhood offerings.

Find Friendly Competition

Sign up for a fun run (now is a good time to look for a Turkey Trot) or charity event that’s a few months away, to help keep you on point with your training. This looming date will force you to study for the test. I mean if you never had to take a test in school, would you have voluntarily read all the material beforehand? No way. We are human. Add an exciting personal challenge to your mix, to help motivate you to ‘train.’

You can also use a Fitbit tracker to watch your progress during this time. To me, small improvements—whether it might be my ability to lift more or exercise for longer, or a change I can see in the mirror—keep me fired up.

Put It In Ink

In this crazy age of always being connected, we can only deliver by sealing our daily commitments. Yes, I’m talking about scheduling your workouts (even if it’s a walk with a friend or your trusty pet). WRITE IT DOWN and stick to it. Mark the exact time you are going to train, so you can tell yourself, as you are sitting there answering endless emails, “Huupppp: I gotta go since I made an appointment.” Treat your fitness time like any other appointment in your life. Believe me, those emails will still be there after you get your sweat on.

Know You Have Time

If you think you might only have ten minutes to move—and are tempted to not move because of it—just take those ten minutes. It truly is better to do a little something than nothing at all.  At the end of the week, all those minutes can make significant deposits into your fitness bank.

Put Exercise and Health Into Perspective

Let’s get in the right frame of mind to help us make moving and eating healthier more a part of our everyday lives.

I met this woman who had adopted a 15-year-old girl who had been in the foster care system since she was 3 years old. This new mom told me that she and her partner had been learning so much about the human brain via this process (she also happens to be a chemist CSI-style for the sheriff’s department). She said that the brain will actually stop developing when it isn’t getting the right kind of stimulation (touch, love, learning, etc.), but it will pick up where it left off in the developmental process after more human contact.

Imagine how much of our lives is a true combination of something real (like a concrete wall that you don’t want to drive into) and our own perspective. One day, I wake up on the right side of the bed and everything is great and seems possible. All things the same, I wake up on the wrong side of the bed, and I begin questioning life: Can I get it done? Will I stay married? What’s it all for? Blah, blah, blah. Is anything different in my life? No, the only difference is what I’m looking at and how I’m feeling.

The basic fact is that eating healthy and exercising leads to feeling better and gives us the opportunity to have a more positive outlook on life. Should we eat well and exercise to try and look sexy in our clothes? Sure, that is part of it. However, when we get right down to it, what is it really all about? Creating a real chance to live life to the fullest with the most joyful heart we can.

Oh, and by the way, this perspective requires a complete picture of mind, body and spirit. We need to continuously work on, and work out, all sides of ourselves as physical, emotional, and spiritual beings. Life is short, so use exercise and great food to help you live the highest quality life you can, and not waste so many days getting up on that wrong side of that bed.

After all what are the things on the list that make the difference between one day being good or bad? Often times, it’s all between our ears. Oh yes and one last thing, take responsibility. If you don’t waste a lot of time blaming others then you can put that energy into actually doing something about it since you are taking charge.

by Gabrielle Reece

Train Smart: Know When & When Not to Go All Out

My friend and fitness expert Paul Chek, who loves to kick people’s butt, used to always say, “No pain when you train.” What does that mean? How can you tell people as you’re trying to kill them that we are not going to have pain while we’re suffering?

I have since learned from Paul one of my most valuable lessons in exercise. Yes, you must be consistent and work hard to get results, but it’s all about each individual’s own reality. I’ll give you an example. Paul told me about this brilliant girl who was one of his certified trainers (it takes four years to become certified by the Chek institute) who came to him regarding her own exercise life. You know what Paul told her? Get good sleep, stretch, eat well for your type of system, drink a lot of water, and take long walks on the beach. Take long walks on the beach? This young lady was an accomplished athlete and a qualified trainer.

Aaaah… but Paul recognized something in her that happens to a lot of people when they are working out all the time or beginning to first work out. They are actually “overstressed,” and the exercise will eventually end up injuring them. Rather than alleviating stress, it will create more stress on the body and nervous system.

I’m not giving you an excuse to not get it done, but there is a correct sequence in which we arrive at success, which is not only to use exercise and food to look good, but TO FEEL GOOD.

If you’re fried and over-stressed, you are just heading for a brick wall if you add grinding physical routines on top of it.

So, before you get started or if you are already training and feel crappy, bummed, or lethargic a lot of the time, stop and take a personal inventory of how you are feeling. Examine all that’s going in your life at that particular moment.

Maybe it is more productive for the first month to just stretch, meditate, eat well, and drink enough water. Start there and then when you feel ready, you can begin to gradually increase the physical workload into your week. Even then, you shouldn’t come out like gangbusters, but with a progressive increase in time doing cardio and loading up on resistance-type exercises.

The other thing to be mindful of is if you are already training, you could be over-training and actually not getting the most of out of your workout. I know even from my own life that there is a time to really train hard and other times — if I’m tired, traveling, or have anything stressful going on in my personal or work life — that I just do recovery type workouts. Ones where I go in and get the blood flowing and the muscles firing and that’s it. I don’t try to load up, jack up my heart rate, or break down my muscles.

Paul’s idea is that you create a good base that is strong enough to eventually load a bunch of work safely onto. If you are putting the time into training, you want it to work in your favor. Plus, you don’t want your training to create an injury or make you feel so bad that you dread working out. So, with his female trainer friend, he thought let’s get her system calmed down and not so revved up and then add on the stress of training.

This may be one of the only times I talk about doing less to actually be able to do more and get better results. Remember, it is most important to train SMART.

Be Well, Gabby Reece

paul check and gabby reecePhoto taken at the IDEA show July 2015, Los Angeles CA
Gabby Reece and Paul Check

Get Yourself a Teammate

I try to remember the moment I fell in love with working out and eating smart.  I realized that that moment doesn’t exist.  What I fell in love with was how good I felt and how much I loved feeling good emotionally and about the way I looked.  So I tried to figure out why did I get the feeling and how it all began.

You can get started for different reasons: a resolution, because you are tired of feeling crappie, have a health scare, you want to look hot in your wedding dress, and, like me, via sports.  What was it about sports that got me fired up to train and suffer on the days I didn’t feel like it?  Pure non-emotional discipline.  I had to because my coach was going to kick my butt.  I wanted to be a great volleyball player.  I knew from time and experience that I would feel great afterword, and, lastly, my teammates.

OK, so you are working a real job, have no trainer, and don’t care about being a better volleyball player… but, you can get a teammate.

If you are struggling to get or stay motivated, find someone to take this adventure/challenge with you.  Make it someone who you enjoy spending time with, and who can make you laugh during the uncomfortable or un-fun times.  Your teammate should be able to call you out when you’re slacking and give you kudos for doing great.  They should approach your successes as thought they are theirs.  Not a competitor, but an ally who pushes and supports you. They should be someone who is in the same boat as you, and could use a comrade in the quest of a healthy lifestyle.

* Find someone with a similar reality to pair up with. You don’t want someone “superfit” that may intimidate you in the beginning or make you feel like it really is going to be impossible to reach your goals. On the other hand, you don’t want someone who drags you down or doesn’t help with the mission of staying fired up. Ditch the deadbeats and naysayers.

* When you find your teammate, sit down and write out your goals. They can be a little different, but try to make the big picture fairly similar. After all, there is something very powerful in working together with someone to reach a common goal.

* Remind each other that you may switch who is having a good and bad week. Or, that someone has to be strong one week and then you switch. You’re not always going to be on the same page with the same amount of energy, discipline, etc. Draw strength from one another and use your teammate as a resource.

* Create a schedule. Figure out with regards to each other’s lives what time and which days work for you to train. Even if it’s just three days a week, agree upon a set schedule. You’ll find that you start to move your life around your training schedule once you get one established. I would try and shoot for the mornings because that seems to be the only part of the day that doesn’t throw us too many curve balls.

* Sign an agreement. It’s not a marriage, but it should be binding for a short period of time. Sign something that commits you for three months. You need that much time to just get in a groove with someone and see some results. After three months, if you want to continue the partnership, then extend the agreement. Each partner should sign it and shake on it. Really put your money where your mouth is.

* If one of the teammates cancels once a week (without a great reason) for three weeks in a row, the other has the opportunity to terminate the training partnership. It’s only fair to let someone move on if one of the individuals is holding the other back. Like the Donald says “you are fired.” I think that’s only fair.

* Motivate and stay positive. The teammates should have conversations full of encouragement and positive reinforcement. Focus on where you are going and not where you are or have been. Continue to look ahead at the goal at hand. If your partner gets down, take it upon yourself to lift them up. They will do the same for you when you are in need.

So, go out there and find yourself a great teammate.  Work hard, have fun, stay positive, and remember that two people together can get more done than three working separately.

By Gabby Reece