- I learned to quiet my brain down to take an afternoon nap.
- Responding to stress, instead of reacting to it. Catching myself mid-freak-out-mode when stress has reached it’s peak and remind myself who I want to be instead of reacting.
- Take a break from a frustrating problem by taking my mind off of it, then resume back later with a clearer mind.
Barre is a great class if you are not mentally prepared for the push and noise of work out like cycle or zumba. Barre really is like a perfect marriage between yoga and Zumba. Instead of the latin/hip hop styles, Barre is all the poise and grace of ballet and the zen of yoga, crafted to modern music that still had you jiving like you do in Zumba.
- Juicing, of course!
- Educating and using essential oils daily and consistently.
- Her ideal diet is gluten, dairy, and meat free, but she doesn’t hold herself to it religiously and practices being kind to herself when she “messes up”.
- She teaches classes 5 days a week. By becoming an instructor she has ensured she is active and moving daily!
Have you ever thought, “Why bother?” after seeing your perfectly plotted plan show the beginning signs of unraveling. The temptation to throw in the towel after our bad habits begin to creep back into our supposed “new and improved” self is enticing!
Adam McMenomy is a personal trainer and group fitness instructor at Rogue Valley YMCA. He grew up in an active family with a basement full of sports and fitness equipment. From the high school wrestling room to Army obstacle courses, Adam has lived a very physically active life, pushing him to meet high challenges. The self-discipline required for sports and boot camp have built-in benefits of a strong body. After relocating to Oregon from Minnesota with his wife and two kids, Adam had to put into practice a new mindset. This one had no coach or drill sergeant. No built in system that ensured a physical work-out. This one had to be timed around family, work-schedules, trips to the park, lunch, and nap time. No longer a requirement, a trip to the gym was based on principle. A fundamental recognition that if you are not putting anything into yourself, you are not growing.
The tricky part is accepting the set backs. Just knowing ahead of time that there are days you will not be able to work out, but resolving to not give up after one missed goal. Practicing the ability to adjust and drive on. 80% accomplished is better than 100% not done, as its been said.
When things don’t pan out, Adam reminds himself the goal is to use a work-out as a stress-reliever; it should be fun! He tries to keep the balance between total determination towards high goals and a complete lacksadalsicle attitude with regards to accomplishments. If you’re not enjoying what you’re doing while reaching towards your goals, its highly unlikely you will see them through to the end. On the other hand, if you can just cast off goals with no second thought, you were never really committed and it wasn’t a good goal to begin with.
How do you keep the common-place and routine things in life from becoming boring or dreaded? Classes and other people are a great way. Finding and committing to a class that fits your schedule and style keeps your attention in several ways:
- –Engaging your mind by staying ready for a plan you didn’t build.
–Connecting with other people, building rapport, allowing friendships to push you a little harder. (Friends keeping friends accountable for showing up) By the instructor and other people who are attending the class.
–A little, friendly competition never hurts.
- If nothing else it’s connecting with other people who are trying to accomplish similar goals and value the same things. Dragging yourself to the gym through guilt to work out alone will only get you so far. But when the inevitable step backward happens, it’s nice to have a network of folks to help you remember… that’s part of the deal. Things rarely ever go perfectly as planned, but everyday if you walk two steps forward and one step back, eventually you will accomplish your goals.
What is working for Adam
–Adam tries to limit eating grains and generally follows a low-carb, higher in healthy fats diet. Calories from carbs burn faster than ones from fat, and when he eats carbs he notices how much faster he feels those hunger pangs. In fact, he starts most days with a bullet-proof coffee: blend a tablespoon of grass-fed, unsalted butter and a tablespoon of coconut oil into your coffee. The extra fats keep him feeling fuller for a longer period of time.
–He is currently following an intermittent fasting diet, which gives you a window of time where you are allowed to eat. Adam doesn’t eat anything before 11 am, can have a normal lunch, dinner and snacks, then closes the window at 9 pm. Having one disciplined goal bleeds out into other areas of life and brings more resolve for other accomplishments. Completing one small goal creates motivation, snowballing into larger goals. They are the catalyst to greatness.
What to expect
Adam gravitates more towards the unconventional tools, like using a single kettle bell for a full body work out. Higher reps and lower weight, with a focus of functionality. His TRX class uses suspension straps to force the body to use stabilizing muscles to do the work that the ground normally would have done. Add some cardio in there and prepare yourself to be worn out using only your own body weight!
When and Where
–TRX Tuesdays and Thursdays, 5:30-6:45 pm, RV YMCA in the Aerobics Studio
–Personal training sessions also available through the YMCA
- leaner muscles
- smoother motion
- more flexibility
- and a disciplined body!
“Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” -Seth Godin
Knowing what your perfect day would look like to you requires self-awareness… no one else can do that for you. Jeni Beck is one person who could take on two, tough, strength-training classes, with an emphasis on core, in a 3 hour period and still be smiling afterwards… twice a week. And yet, when asked how she stays motivated she would use the word FUN to describe how her personality is driven.