Playa Vista Trainer Talks: Believe in You and Reach Your Fitness Goals!
“Yes, you can!” “You are stronger then you think!” “You got this!” …
You can hear our team chanting this in our group classes, sessions and during our Run Club races. You might be thinking at times, easier said than done!
We have to be honest, at certain times, for each of us, there are those moments of self doubt.
Yet, it can be so hard to lace up those shoes and show up to the starting line of your first 5k, run in to the ocean for your first triathlon and even step in to that Zumba class for the first time. Our minds are filled with “what if I can’t keep up”; “what if I’m doing all the wrong steps”; “what if people laugh at me”.
Getting fit, like success in so many areas of life, requires a bit of vulnerability. You have to be willing to get out there, try something new, move in a new way, challenge yourself…Change.
The good news is that every time you try, you get a little stronger for the next time. Making that step of faith can be scary. When you don’t have the confidence around physical fitness it can seem much safer to stay on the couch.
There are countless times we have met clients that in the past set fitness goals with their trainers and end up feeling like failures because they did not quite attain the goals the trainer set for them. The secret is in visualizing your own goals and making them come to reality. Collaborating with a trainer and wellness coach can help you move to a new place in your fitness program.
A coach enables change by focusing on your stated needs, values, vision, and goals and helping to bring out your personal best.
A coach can help you define your goals and set mini goals building on your success. Don’t set a goal to go from no exercise to being at the gym for an hour each day this week. When we set a goal (no matter how small) and achieve it, we are building confidence. More specifically, we are building self-efficacy.
Self-efficacy is merely the belief that we have the skills and abilities to be successful at a specific task. If I asked you on a scale of 1 to 10 (10 being highest) to rate your ability to find your home, I’m sure your reply would be a 9 or 10 – unless you’ve just moved or had a medical emergency. But, if I asked you on a scale of 1 to 10 to rate your ability to lose weight, to run a marathon, or to go vegan, you might not rate yourself as highly. We all have things that we are good at and others that need a little…ahem, practice. We aren’t meant to be perfect. But incrementally increasing our confidence when it comes to our ability to live fit is invaluable to our health and to maximizing energy.
Setting small goals each week or month can help you to increase your self-efficacy, which research shows will increase our willingness to exercise more intensely and is linked to a lower BMI (body mass index). Essentially, setting realistic and achievable goals helps build your confidence so you can strive for more and greater goals.
How do you get started flexing your self-efficacy muscle? Choose a goal. Do you want to run a race? Start with a 5K or a 1-mile fun run. Maybe your goal is to be more consistent with exercise, so you start with a goal to exercise at least 3 days a week. Maybe your goal is just to get active period. Start by committing to put on your running shoes each day when you get home from work and at least walk around the block.
Want to know the 4 secrets to achieving your goals? Write your goal down, post it where you can see it, tell others about your goal and track your progress. Really savor and reflect on your successes as you see what you can achieve. You’ll be amazed at how rewarding setting mini goals can be!
Vision Recipe of the Week
CHICKEN, BROCCOLI AND LEMON STIR FRY
Easy and healthy dinner, and maybe lunch the next day, if there are leftovers!
Ingredients:
3 tbsp low sodium soy sauce or Braggs Liquid Amino Acids
2 tablespoons rice vinegar
2 tablespoons honey
2 cloves garlic, minced
1/4 to 1/2 teaspoon crushed red pepper
1 1/2 pounds boneless, skinless chicken breasts (preferably organic!) cut crosswise into 1/2-inch-thick slices
2 tablespoons grape seed oil
1 1/2 pounds broccoli, stems peeled and sliced 1/4 inch thick, florets separated (www.suncoastfarms.com)
1 small Meyer lemon, halved lengthwise and thinly sliced crosswise, seeds removed (Arnett Farms)
2 tablespoons toasted sesame seeds
Direction:
In a large, shallow bowl, whisk together soy sauce, 3 tablespoons water, vinegar, honey, garlic, and crushed red pepper. Pour half of the mixture into another bowl and save. Place chicken in remaining mixture; let marinate 15 minutes.
In a skillet, heat 1/2-tablespoon grape seed oil over high heat. Add half the chicken, cook, tossing until brown and cooked through, 2 to 3 minutes. Transfer chicken to a plate. Repeat with another 1/2 tablespoon oil and remaining chicken. Wipe skillet with a paper towel.
Heat the remaining oil in skillet over medium-high heat. Cook broccoli and lemon, tossing often, until broccoli is bright green, about 3 minutes. Add 1/2 cup water; cook until broccoli is tender and lemon is translucent, about 6 minutes.
Add reserved marinade, chicken, and any accumulated juices from plate. Bring to a boil and cook, stirring for about one more minute. Sprinkle with sesame seeds.
ENJOY!!
Carrie Gabriel MS, RD – Vision Nutritionist
Make your tailgating POP
Football season is the biggest snacking time of the year, but it doesn’t have to mean mindless munching on fried potato chips, you can make or buy apple chips, sweet potato chips, taro (a root vegetable) chips, and even kale chips!
An other great option is a light, crisp texture that packs a punch of flavor, popchips are a healthier alternative to all the other greasy, fattening foods served on the biggest sports sundays of the year. They are never baked or fried. Popchips are made by applying heat and pressure to corn and potatoes, and suddenly a new kind of chip is formed. Coming in flavors like original potato, sea salt and vinegar, barbeque and sour cream and onion, these tasty chips perfectly pair with your favorite dip or can be enjoyed straight out of the bag. certified gluten-free and containing only 100 calories per single-serve bag, these chips won’t leave you feeling guilty after coming back for more. popchips come in both single-serve bags (.8 oz.) as well as share bags (3 oz). www.popchips.com
Playa Vista Trainer Talks: Believe in You and Reach Your Fitness Goals!
“Yes, you can!” “You are stronger then you think!” “You got this!” …
You can hear our team chanting this in our group classes, sessions and during our Run Club races. You might be thinking at times, easier said than done!
We have to be honest, at certain times, for each of us, there are those moments of self doubt.
Yet, it can be so hard to lace up those shoes and show up to the starting line of your first 5k, run in to the ocean for your first triathlon and even step in to that Zumba class for the first time. Our minds are filled with “what if I can’t keep up”; “what if I’m doing all the wrong steps”; “what if people laugh at me”.
Getting fit, like success in so many areas of life, requires a bit of vulnerability. You have to be willing to get out there, try something new, move in a new way, challenge yourself…Change.
The good news is that every time you try, you get a little stronger for the next time. Making that step of faith can be scary. When you don’t have the confidence around physical fitness it can seem much safer to stay on the couch.
There are countless times we have met clients that in the past set fitness goals with their trainers and end up feeling like failures because they did not quite attain the goals the trainer set for them. The secret is in visualizing your own goals and making them come to reality. Collaborating with a trainer and wellness coach can help you move to a new place in your fitness program.
A coach enables change by focusing on your stated needs, values, vision, and goals and helping to bring out your personal best.
A coach can help you define your goals and set mini goals building on your success. Don’t set a goal to go from no exercise to being at the gym for an hour each day this week. When we set a goal (no matter how small) and achieve it, we are building confidence. More specifically, we are building self-efficacy.
Self-efficacy is merely the belief that we have the skills and abilities to be successful at a specific task. If I asked you on a scale of 1 to 10 (10 being highest) to rate your ability to find your home, I’m sure your reply would be a 9 or 10 – unless you’ve just moved or had a medical emergency. But, if I asked you on a scale of 1 to 10 to rate your ability to lose weight, to run a marathon, or to go vegan, you might not rate yourself as highly. We all have things that we are good at and others that need a little…ahem, practice. We aren’t meant to be perfect. But incrementally increasing our confidence when it comes to our ability to live fit is invaluable to our health and to maximizing energy.
Setting small goals each week or month can help you to increase your self-efficacy, which research shows will increase our willingness to exercise more intensely and is linked to a lower BMI (body mass index). Essentially, setting realistic and achievable goals helps build your confidence so you can strive for more and greater goals.
How do you get started flexing your self-efficacy muscle? Choose a goal. Do you want to run a race? Start with a 5K or a 1-mile fun run. Maybe your goal is to be more consistent with exercise, so you start with a goal to exercise at least 3 days a week. Maybe your goal is just to get active period. Start by committing to put on your running shoes each day when you get home from work and at least walk around the block.
Want to know the 4 secrets to achieving your goals? Write your goal down, post it where you can see it, tell others about your goal and track your progress. Really savor and reflect on your successes as you see what you can achieve. You’ll be amazed at how rewarding setting mini goals can be!
Vision Recipe of the Week
CHICKEN, BROCCOLI AND LEMON STIR FRY
Easy and healthy dinner, and maybe lunch the next day, if there are leftovers!
Ingredients:
3 tbsp low sodium soy sauce or Braggs Liquid Amino Acids
2 tablespoons rice vinegar
2 tablespoons honey
2 cloves garlic, minced
1/4 to 1/2 teaspoon crushed red pepper
1 1/2 pounds boneless, skinless chicken breasts (preferably organic!) cut crosswise into 1/2-inch-thick slices
2 tablespoons grape seed oil
1 1/2 pounds broccoli, stems peeled and sliced 1/4 inch thick, florets separated (www.suncoastfarms.com)
1 small Meyer lemon, halved lengthwise and thinly sliced crosswise, seeds removed (Arnett Farms)
2 tablespoons toasted sesame seeds
Direction:
In a large, shallow bowl, whisk together soy sauce, 3 tablespoons water, vinegar, honey, garlic, and crushed red pepper. Pour half of the mixture into another bowl and save. Place chicken in remaining mixture; let marinate 15 minutes.
In a skillet, heat 1/2-tablespoon grape seed oil over high heat. Add half the chicken, cook, tossing until brown and cooked through, 2 to 3 minutes. Transfer chicken to a plate. Repeat with another 1/2 tablespoon oil and remaining chicken. Wipe skillet with a paper towel.
Heat the remaining oil in skillet over medium-high heat. Cook broccoli and lemon, tossing often, until broccoli is bright green, about 3 minutes. Add 1/2 cup water; cook until broccoli is tender and lemon is translucent, about 6 minutes.
Add reserved marinade, chicken, and any accumulated juices from plate. Bring to a boil and cook, stirring for about one more minute. Sprinkle with sesame seeds.
ENJOY!!
Carrie Gabriel MS, RD – Vision Nutritionist
Make your tailgating POP
Football season is the biggest snacking time of the year, but it doesn’t have to mean mindless munching on fried potato chips, you can make or buy apple chips, sweet potato chips, taro (a root vegetable) chips, and even kale chips!
An other great option is a light, crisp texture that packs a punch of flavor, popchips are a healthier alternative to all the other greasy, fattening foods served on the biggest sports sundays of the year. They are never baked or fried. Popchips are made by applying heat and pressure to corn and potatoes, and suddenly a new kind of chip is formed. Coming in flavors like original potato, sea salt and vinegar, barbeque and sour cream and onion, these tasty chips perfectly pair with your favorite dip or can be enjoyed straight out of the bag. certified gluten-free and containing only 100 calories per single-serve bag, these chips won’t leave you feeling guilty after coming back for more. popchips come in both single-serve bags (.8 oz.) as well as share bags (3 oz). www.popchips.com
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