Achieve Your Weight Loss Goals Through a Mindset Shift

Mindset Matters in Weight Loss

Could your mindset be hindering your weight loss goals?

Here we are at the end of the first month of the year.

How are you doing with those New Year’s Resolutions?

Every year, at the beginning of a new year, I hear about people wanting to lose weight, get in better shape, exercise more, etc.  As a San Jose personal trainer, I love to hear that people are making efforts to improve their health and fitness!

However, right about now, in the 4th or 5th week of the new year………I start to see things unravel for some well-intentioned people.

What happened to all those good intentions?

I think the reasons for people “falling off the fitness wagon” are as numerous as the people who have those good intentions :-).

Today I’d like to address one reason that I see a lot.

Mindset.

In her book, “Mindset” , author Dr. Carol Dweck describes the “growth mindset” and the “fixed mindset”.

Bottom line on mindsets according to Dr. Dweck’s research:  The view you adopt for yourself profoundly affects the way you lead your life.

Now– back to those resolutions and why they sometimes go by the wayside:

  • We tell ourselves change is too hard
  • We tell ourselves we’re a “Carb Junkie” and can’t stop
  • We tell ourselves change is too hard, that we’re not wired for this fitness stuff and we give in

I’m no expert at mindset psychology, but I’d venture to guess that some people who falter on their fitness goals do so because of a fixed mindset. The self-talk they throw at themselves and the language they use when trying to adopt a healthier lifestyle (example: “I can’t eat that”) hinders them from seeing the process of habit/lifestyle change as a process they’ll learn and grow from.

If you think your mindset or self-talk might be getting in your way with regard to your health and fitness goals, I made a short (6 minute) video for you with a couple of simple things you can try to shift from a fixed mindset to a growth mindset .

Watch it here:

Any kind of change or improvement we wish to make within ourselves takes learning new skills and perseverence.

Think of your goals of improved health and fitness more as a journey than a destination.

Enjoy and learn from the journey!

Consider set backs as times to learn  and improve.

If you’re here in San Jose, please reach out if I can help you on your journey!

 

Committed to your success,

 

Coach Becky

_____

Photo credit:

www.dialysistechniciansalary.org

Fast and Easy Weight Loss in San Jose?

Happy New Year!

So, here we are at a the beginning of a new year.  I hear LOTS of talk of weight loss, “getting in shape”, and dieting.

Yikes.

As a personal trainer here in San Jose, I kind of cringe inside when I hear people say they’re….

-starting a diet tomorrow

-totally eliminating 17 things from their diet and never eating them again

or

– that they’re going to go the gym every single day of the week.

 

Wow.  Those kinds of activities are hard to maintain over the long haul!

Will this lead to fast weight loss?  Yeah, perhaps.

Will it be easy?  Probably not.  Might be downright miserable.

Here’s my take:  You can do it fast.  Or you can do it easy.  You can’t have both at the same time.

I’d like to suggest a different approach because I don’t think that the “all or nothing” approach works for most people over the long haul.

And lasting results are what we truly want, right?

Sure, there will be temporary results from “dieting”.  But the “diet” stops at some point.  After the diet stops, well, eventually you’ll be back where you started.

Or worse off.

I suggest you push the “easy” button.  Now, what I’m about to suggest might not be easy every day, but it will be something that won’t turn your life upside down.  It will be something you can live with.  It will likely create lasting change for you.

I’ve recorded a short (less than 4 minutes!) video to give you my tips for how to approach your health and fitness goals for 2018.  Whether your goal is weight loss, to be in less pain, to improve your overall health or even to complete a road race (5k, 10k, etc.) , my suggestion will help you get there.

I suggest you take what we at lifeSport Fitness call the lifestyle approach.

Listen in here……

 

 

Let’s make 2018 your best year yet with regard to your health and fitness!

One. Step. At.A.Time  😉

Small Business Saturday: Local recommendations from lifeSport Fitness

Today is “Small Business Saturday“, so I’d like to veer off from our normal blog topics that deal with fitness, nutrition and health and give a little shout out to some small businesses here in San Jose.  It’s holiday time and all of us will be scurrying around in the next few weeks making lots of purchases for friends and family.

When you’re out and about looking for nifty gifts for people, why not give these small businesses a try?  You’ll find wonderful, unique items for the people on your list at these stores.  An added bonus:  NONE of these stores are located in a huge shopping mall—so you’ll avoid crowds and find a place to park :-). I also feel confident that you’ll receive excellent customer service at these establishments.

Here are my suggestions for “shopping small business” in San Jose:

Curvy Girl LingerieSexy Shoes image

1535 Meridian Ave., #30 San Jose,  CA  95125

Proprietress Chrystal Bougon recently opened this beautiful boutique catering to women size 12 and up.  She not only stocks a selection of beautiful, classy lingerie, but also carries sexy shoes and fun stuff that would be perfect for stocking stuffers.

Chrystal has a wonderful way of working with her customers (as well as the men who shop for them).  She’ll help you find just the right item for yourself or the person for whom you are purchasing a gift.

Athletic Performance

1115 Lincoln Ave., San Jose CA  95125

Colorful tenniesThis is our “go-to” place when we have a personal training or boot camp customers that needs help finding the right athletic shoe for them.  Brad and Lisa are two of the owners and they know their shoes!  They also figure out your feet really fast—so they’re able to get you into a shoe that is right for your foot and right for the activity you’ll be doing.  They aren’t just a shoe store though–they’ve got a nice selection of athletic wear as well.

Sonya Paz Art Gallery

195 E. Campbell Ave., Campbell CA  95008

Sonya is a local artist with a fabulous showroom right in Downtown Campbell.  She has everything from large original works of art to small items that make great stocking stuffers (think keychains, trivets, magnets) . She uses vibrant colors in her works of art that I just love.                                                Sonya Paz art gallery

Sonya will not be renewing her Campbell lease in 2013, so I suspect you can find a few items on sale there right now.  If you’re an animal lover, you should check out some of Sonya’s animal art. I love it! I have a print of one of her doggie paintings in my office.

It’s A Girl Thing

860 Willow Street, San Jose  CA  95125

Designer purse imageProprietress Cindy Sanders has filled a small space with loads of fine jewelery, handbags and some gently used consignment items (high-end shoes, jewelry and handbags).  One of her Yelp reviewers describes the shop as “The closet that Carrie from ‘Sex in the City’ would have”.   You’re sure to find some great items here–or maybe a stocking stuffer for yourself!

Small businesses depend on us to help them stay in business.  When you’re out and about this holiday season (and beyond!), consider giving your business to a local small business owner.

 

Image credits

Sexy shoes

Sonya Paz Gallery

Purse image

Success Seminar for Women

As a local San Jose personal trainer and boot camp instructor, most of my blog posts have to do with fitness, exercise and nutrition, but I wanted to divert from fitness today to let you know about an exciting seminar for women coming up in Campbell this weekend.

It may not have anything to do with fitness, but it has everything to do with empowering women to be the best that they can be in life and in business—and I’m all for that!  I’d classify this as “mental fitness”.

If you’re a woman who is looking to take your personal or business life to the next level with more clarity and conviction, please read on!

You are invited to:

Purpose, Peace and Purchasing Power

Saturday, December 4, 2010

10AM – 4PM  in Downtown Campbell

267 East Campbell Avenue

Suite 200 (above Starbucks)

This will be a one of a kind experience for women of all ages. You will come together to laugh, learn, grow and plan for your future success.

At this seminar, you will:

  • Identify your limiting beliefs
  • Identify your deepest desires
  • Learn to love yourself
  • Learn to forgive yourself and others
  • Create a vision for your future
  • Create a roadmap to your success

This seminar is taught by Patty Purpur of TimeOut Services.

A little over a month ago, I had the pleasure of meeting Patty who pioneered the “fitness bootcamp” concept in the Bay Area over 15 years ago.  Her company, TimeOut Services, not only created The Community BootCamp but also implemented and ran fitness programs for companies such as Yahoo, Google and  Cisco, to name a few.

Patty has since sold her business and one of her new focuses is helping women find their passion, get focused and live the life of their dreams.

If you’d like to learn how to create personal and/or business success from a businesswoman who built a multi-million dollar company, here is your chance!

Sometimes when we need to make a change or figure out a path to move forward, all we need is a little direction and a little push.

Whether you know what you want in life or are still seeking inspiration, Patty will give you the tools to create a life of passion and joy.

To register for this event, please go to:  www.thesoftsideofsuccess.com

For more information contact: patty@timeoutservices.com

Committed to your success,

Becky

Introducing Sarah King-Downtown San Jose Boot Camp Instructor

I’m excited to introduce one of the newest members of the lifeSport Fitness team, Sarah King.

Sarah is the Head Coach of our Downtown San Jose boot camp  location.   It’s a great location that is not only close to downtown, but very convenient for residents who live in the Rosegarden, Shasta/Hanchett Park or Naglee Park neighborhoods.  It’s also just 1 mile from the Santa Clara University campus.

Sarah King- Dowtown San Jose Boot Camp Instructor Sarah has been a fitness professional for 4 years and has experience in a variety of fitness class formats including Spinning, Body Flow, Body Pump, and Pilates. Sarah is also a certified personal trainer at a local health club in San Jose.

Sarah’s electric smile and warm personality will draw you to get yourself up and out to those very early morning workouts—-but don’t let that smile fool you—Sarah will firmly challenge you to push past what you think is possible to get results you’ve never seen before!

When she’s not teaching our early morning boot camp in San Jose or other fitness classes around town, Sarah can be found at West Valley College where she is working on her degree in Nutrition.

Fun facts about Sarah

Favorite personal workout:  I love working as many muscles at one time as I can.  So I’ll do lunges with a biceps curl or a triceps press, clean and presses, squat presses, and anything that is high intensity!

Favorite “healthy” food: 6-egg white omelette with loads of veggies, whole wheat toast and half an avocado. YUM!

Favorite “occasional indulgence” food: Fresh baked bread with butter

Hobbies: I love to be active.  I like to ride my bike (road and mountain), go hiking, running, and do triathlons. I also love to do NOTHING! I don’t have a lot of time to do that, but when I get the chance, I totally enjoy myself. I love to cook and try new recipes and EAT what I make! Trying new things definitely keeps life interesting!

Certifications:

YMCA Certified Strength and Conditioning Coach

Schwinn Indoor Cycling

YMCA and AFFA Group Exercise Instructor

In Progress: ACE Personal Trainer

If you’d like to experience a fun, fast paced workout on Wednesday and Friday mornings with Sarah King, please go to our San Jose boot camp webpage and sign up for a FREE trial week at her class!

Committed to your success,

Becky

Help Fight Leukemia at Ladies Nite Out!

In honor of my friend Skip who was recently diagnosed with leukemia, I’m taking a break from blogging about fitness, nutrition, and my boot camps in San Jose in order to tell you about a really fun event coming up in Campbell next week.

Julie Adiutori and Jen Jaciw, two women who belong to The Sassy Networking group to which I also belong, will soon be walking a 1/2 marathon with Team in Training to raise money for the Leukemia and Lymphoma Society. Team in Training is a wonderful organization that raises money to fund research to find a cure for leukemia and lymphoma.

Julie and Jen have put together an amazing fundraiser for their walk and I wanted to make sure to give you all the details.

Next week YOU can have a boatload of fun, AND help raise money for a worthy cause, and we’ll all be  doing something positive for folks who are battling leukemia or lymphoma right now or may battle them in the future.

Please, please tweet about this event, post it to your Facebook page, tell your friends, and, of course, make an effort to attend.

Here are the details!

Hot August Ladies Night!

Wednesday, August 18th, 2010

5:30-8:30 pm

Sonya Paz Fine Art Gallery

195 E. Campbell Ave, Campbell 95008

What’s happening at the event:

Sexy Boudoir Dance lesson

Wine Tasting

Entertainment by comedian and cancer survivor Leslie Lang

TONS of raffle prizes (yep, I’m giving away two weeks FREE at one of my boot camps!)

Suggested entry fee for all this FUN:  $5.00 —-but I KNOW you’ll be more generous 🙂

If you can’t attend, but would like to make a tax deductible donation to the Leukemia and Lymphoma Society, please click on the link below

http://pages.teamintraining.org/sj/rnrsjha10/jadiutori

If you are healthy, be thankful.  If you are in a position to help a cause that is looking for a cure for leukemia, please give what you can.

If you are a prayerful or spiritual person, please say a prayer for my friend Skip.  He’s an amazing person and businessman, a loving father of two sons, and a wonderful husband to one of my lifelong best friends.  He deserves a long and productive life.  Your donation will help find the cure.

Yours in health,

Becky

A Fat Blasting Workout for San Jose and Los Gatos boot campers!

This is a special blog post for customers in my fitness boot camps in San Jose and Los Gatos (as well as my private training clients). I’m always trying to encourage you to get a good workout in over the weekend.  So,  I decided to not only create a “no equipment needed” workout for you, but to also give you a little bribe to get it done!

You’ll have to watch the video to learn what the “prize” is for getting your workout in.

As usual, my furry sidekick, Noah, makes a cameo appearance (several, actually) in the video.  It’s amazing how he always manages to get right in line with the camera when it’s rolling.  In fact, this time, I think he’s trying to show you some version of our “core rotation” exercise we often do with exercise bands.  Maybe we could call it a “canine core rotation”?

So, if you’re game to get a quick, cardio interval workout in over the weekend, I’ve created one for you.  You don’t need to think about what to do.  I’ve thought it out for you.

Below the video, you’ll find a written version of the  workout in the event you want to print it out for reference.

Here’s the workout in case you want a written version:

Jumping jacks  (45-90 seconds)

Push ups (15 repetitions)

Jump rope (45-90 seconds)

Back extensions (15 repetitions)

Jump squats  (45-90 seconds)

Dips  (45-90 seconds)

Please watch the video for instructions on how to increase or decrease the intensity of each exercise.

I’m looking forward to your comments :-).

Committed to your success,

Becky