Good morning, friends! Confession: on the workout front, I’ve been slacking. Before you get all judgmental on me, let me explain. I’m taking the GRE this weekend. Yes, yes, I took it for my Master’s program, but those scores expire this year and I need to take it again so I’m ready when I apply for my PhD. But with words like Quiescent, Trenchant, Nascent and Meretricious (to name a FEW!) I’ve been spending almost ALL my spare time studying. And don’t even get me started on all the math skills I’m re-teaching myself! Anyway, something’s gotta give, and unfortunately it’s been my time at the gym.
This makes me both sad
I’m know I’m not alone in this predicament. I know several of you have other things going on — i.e. work, kids, school — that infringe on your workout time. I’m here to help!
What should you do if you can’t make it to the gym?
1.) EAT CLEAN — Diet is 80% of the way you you look. If you can’t get your body moving, make sure you decrease your calories a bit and keep things clean with fruits, nuts, veggies and lean protein.
2.) Take the stairs! I’m on the third floor in my office. While others take the elevator for lunch breaks and to get to other meetings, I take the stairs. Every little bit helps!
3.) Save some time with Exercise TV or a workout DVD (like 30 day shred or Physique 57)
4.) Two birds. One stone. Need to study? Incorporate it into your workout! For example: If you are trying to learn definitions (like me!), create a workout challenge. For every word you don’t get correct, you have to do 10 sit-ups while reciting the definition. If you get it wrong AGAIN you have to do 10 push-ups — I guarantee you’ll start remembering!
Need more help? Read:
How to fit in fitness on any schedule
Fitting in Fitness (even at work!)
How do you change things up when you can’t make it to the gym? What adjustments do you make? Please share your words of wisdom!
Are you and your partner speaking the same language? Does it ever feel like no matter how hard you try to show your love, they still don’t think it’s enough? Or maybe they tell you how much they love you, but you just don’t “feel” it? You could be speaking a different language.
Roll your eyes back to the way they were and just listen for a minute.
People show love in different ways and people feel loved in different ways. Some people like gifts, others words. Some people like kisses, others like help with the household chores. There isn’t a “wrong” way. But in order to prevent problems and conflict, it might be helpful to know your language AND your partner’s. By adapting their language into your own, you can make sure your focusing on what really makes them feel loved.
It’s true, but I too was a bit skeptical when I first heard of these “love languages.” I was out to dinner with a good friend of mine who mentioned she recently took the self-assessment with her boyfriend. Not another cheesy campatibiliy quiz, I thought! But she assured me that this was different. Intrigued, I checked out the website and got started.
From the Web site:
With more than 30 years of experience as a marriage counselor, Dr. Gary Chapman has heard it all. He has helped couples at every stage of marriage and at pivotal points in their relationships—from those just discovering the joys and trial of marriage to those who are ready to call it quits.
After many years of counseling, Dr. Chapman noticed a pattern: everyone he had ever counseled had a “love language,” a primary way of expressing and interpreting love. He also discovered that, for whatever reason, people are usually drawn to those who speak a different love language than their own.
Of the countless ways we can show love to one another, five key categories, or five love languages, proved to be universal and comprehensive—everyone has a love language, and we all identify primarily with one of the five love languages: Words of Affirmation, Quality Time, Receiving Gifts, Acts of Service, and Physical Touch.
Since The Five Love Languages debuted in 1992, over five million copies have been sold, making The Five Love Languages a perennial New York Times bestseller. But numbers don’t measure the influence the book has had on couples and their marriages.
The Five Love Languages has helped countless couples identify practical and powerful ways to express love, simply by using the appropriate love language. Many husbands and wives who had spent years struggling through marriages they thought were loveless discovered one or both spouses had long been showing love through messages that weren’t getting through. By recognizing their different love languages, they witnessed the rebirth of the love they thought had been gone for good.
While I didn’t think that the Mister and I would score that different (we’ve always been on the same wavelength), I was still curious. I took the personal profile self assesment (It takes about 10 minutes and is FREE).
Here are my results:
I’m not at all surprised by these results! I know that I am happiest when the Mister gives me his undivided attention and when we do things TOGETHER. But it’s important to note that words of affirmation and physical touch are also important. I do like being told how much I matter and I can’t go long without hugging or snuggling. It doesn’t surprise me that the other areas ranked low — and good thing they did, because the Mister has been gettin’ a little sloppy on his household chores And I suppose it’s good for him to know that he can’t win me over with a fancy gift! Nope, all I need is my man – sans cell phone, computer, fantasy sports, etc., of course ;)
Take the assessment– if you have someone else in your life, have them take it too – you might learn something! After completing this exercise, I’m almost tempted to buy the book, has anyone out there read it?
For your reference, the 5 love languages are below:
Words of Affirmation
Actions don’t always speak louder than words. If this is your love language, unsolicited compliments mean the world to you. Hearing the words, “I love you,” are important—hearing the reasons behind that love sends your spirits skyward. Insults can leave you shattered and are not easily forgotten.
In the vernacular of Quality Time, nothing says, “I love you,” like full, undivided attention. Being there for this type of person is critical, but really being there—with the TV off, fork and knife down, and all chores and tasks on standby—makes your significant other feel truly special and loved. Distractions, postponed dates, or the failure to listen can be especially hurtful.
Don’t mistake this love language for materialism; the receiver of gifts thrives on the love, thoughtfulness, and effort behind the gift. If you speak this language, the perfect gift or gesture shows that you are known, you are cared for, and you are prized above whatever was sacrificed to bring the gift to you. A missed birthday, anniversary, or a hasty, thoughtless gift would be disastrous—so would the absence of everyday gestures.
Acts of Service
Can vacuuming the floors really be an expression of love? Absolutely! Anything you do to ease the burden of responsibilities weighing on an “Acts of Service” person will speak volumes. The words he or she most want to hear: “Let me do that for you.” Laziness, broken commitments, and making more work for them tell speakers of this language their feelings don’t matter.
This language isn’t all about the bedroom. A person whose primary language is Physical Touch is, not surprisingly, very touchy. Hugs, pats on the back, holding hands, and thoughtful touches on the arm, shoulder, or face—they can all be ways to show excitement, concern, care, and love. Physical presence and accessibility are crucial, while neglect or abuse can be unforgivable and destructive.
What’s your love language?
So now that spring is almost here, it’s usually the time that we re-evaluate our fitness goals and talk about motivation. Many sites and magazines talk about getting excited to exercise and how we can stay at it and go, go, GO! But you rarely hear about burnout — you know, that overwhelming feeling that can put any exercise program to a halt. Burnout is a sneaky little monster! It can creep up seemingly fast, but the truth is, it doesn’t happen overnight. There are some tell-tale signs to watch out for to make sure it doesn’t happen to you.
Like most things, burnout happens in stages, so it’s important to recognize the signs along the way.
STAGE ONE: CLOUD NINE
Classic sign: you want to look good in that swimsuit you just bought, so you never miss a workout.
Banish burnout: Less can actually be more. See, burnout happens when you expect too much too soon. Balance your excitement with the big picture! Even with the smartest, most effective workout program, you still can’t force your body to become stronger or slimmer any faster than it physiologically can. So start small. It’s better to do too little in the beginning than too much — the last thing you want to do is mess with your limits and push your ability to recover mentally or physically.
STAGE TWO: IMPATIENCE (aka REALITY CHECK)
Classic sign: Do you get easily discouraged when you don’t see results right away? Do you stop looking forward to gym time and start skipping workouts? DON’T.
Banish burnout: Set mini goals. The main reason people stop an exercise program is that they feel so far from their high-set goals! Try setting short-term goals that focus on the process (like time spent exercising) are more likely to boost your confidence and keep you on track than long-term outcome goals (say, total number of pounds lost).
STAGE THREE: EXCUSES
Classic sign: With boredom and apathy setting in, you’ll use almost anything — work, family, stress, the weather — as an excuse to skip exercise.
Banish Burnout: Change it up! Use a different piece of cardio equipment or work out in a different part of the gym. Sick of the gym? Take it outside! Icky weather? Fitness DVDs! Always give your body something new so that it never has a chance to adapt.
STAGE FOUR: SURRENDER
Classic sign: You are already saying “there’s always next year”
Banish Burnout: Put away that white flag! do NOT surrender! Remind yourself of the reasons you started this routine in the first place. Re-commit and make a schedule. Stick to it for at least five weeks (the KEY time-frame to get habits to stick!). Try making a date — with a trainer, your guy, or your best friend. You’re more likely to stay on track when someone is holding you accountable.
Now that you know the stages, they’ll be easier to avoid — hang in there, you can do it!
hang in there!
How do YOU prevent burnout?
In the news: yet another reason why you need to take it easy every once in awhile — Too much exercise can lead to overuse injuries