Mindfulness – it’s the moment that matters

You finally got home after a long day. Grabbed some dinner and now you just want to hang out and relax. But your mind is racing a mile a minute and you feel like you should be going in 6 different directions. You’re stressed about what you didn’t get done at work and worried about your child not bringing home a straight A report card (after all, if he gets a B in 7th grade he may not get into the college of your choice).
What to do?
Experiment with mindfulness. Mindfulness lets you focus on NOW and only this moment. You’re not day dreaming or tuning out, rather you’re tuning in. You’re paying purposeful attention to your thoughts, feelings, and body in the moment and without judgment. This focused attention on the present moment leaves you no space for stressing about something that’s now in the past or worrying about things that have yet to happen.
Try it:
In a quiet place, sit comfortably. Breathe deeply. Focus on your breath. Feel your breath move in and out of your body. Pay attention to your nose as air passes in and out. Notice the way your abdomen rises and falls with each breath. When your mind wanders, gently redirect your attention to your breath. Don’t judge yourself. You’re simply becoming aware of what’s happening around you, breath by breath.

Living Outside Your Comfort Zone

You’re all wrapped up in the cozy blanket of your daily routine, living in the comfort zone of doing what you’re good at. You’ve got dreams but are too scared to chase them, too afraid to fail.

To live your biggest dreams, you’ve got to step outside your comfort zone. Truth be told, you won’t always succeed and sometimes it’ll really suck. But each time you mess up you get stronger. Wishing it so will not make your dreams come true. If you want to change your life you must act.

So say yes to something that terrifies you. Try that thing you fear you’re not good enough to do. Give yourself a chance to live the life you only imagine.

4 Things to do when Returning to Fitness After Physical Therapy

Mark, a longtime friend, had been dealing with lower back pain for quite some time. It was mostly manageable and didn’t interfere tremendously with his 3-days-per-week fitness routine until one morning, while tying his shoe, he felt blinding pain in his lower back that didn’t go away.

After a visit with his doctor, Mark went to physical therapy three times per week. After four weeks he was feeling significantly better and was discharged from physical therapy. Mark knew that he wanted to get back into his fitness routine but didn’t want to re-injure his lower back.
He called asking me for my opinion knowing that we see many people in similar circumstances. Here’s my advice to Mark. I thought I’d share it with you.

Remember that if it was good for you while in therapy, it’s probably good for you period.
Many times, people think that they “graduate” from certain exercises because they are no longer in physical therapy. This isn’t the case! Incorporate your rehab exercises into your fitness routine. Your physical therapist can help you pick which ones are most beneficial.

No, it shouldn’t hurt!
It’s normal to be a little sore when getting back into an exercise program; that doesn’t mean you should have pain in the treated area. Pain is the brain’s way of telling you something isn’t right. It’s pretty simple. If it hurts at all, don’t do it.

Be patient!
Slow and steady wins the day here. If you try to return to your previous training schedule too quickly, it could end up costing you more time out of the game… exactly what you don’t want.

Seek expert advice on how to progress.
There’s a lot of room between being “discharged” from physical therapy and being completely well enough to return to full training. Sometimes permanent changes need to be made in your training program to keep you from repeating the same injury.
Find an experienced coach who can help you with those decisions. He or she can help you find ways to challenge your fitness and keep you safe at the same time. Two great places to start that search are http://www.thrivefit.com/locations.html and http://www.certifiedfsc.com/locations for a coach near you.

There’s no doubt that maintaining a training program after an injury is important for your overall health. Keeping these tips in mind can keep you training longer and injury free.


Knowing versus Doing


In 2017, there’s no lack of information readily available about any topic. Just pull up Google on your device of choice and PRESTO… there it is. Information about how to get into shape is no different – it’s readily available; but obesity and lifestyle-related diseases are still skyrocketing. So it really a lack of knowledge?

$%* no! America has a doing problem. We know what to do. We just don’t do it. So if you’ve been thinking about getting started on a healthier lifestyle, don’t research, ACT!

Acting on the knowledge you have is way better than more knowledge alone.

5 Things People Who Reach Their Fitness Goals Do

With over 30 years combined experience in helping people reach their fitness goals, we’ve seen many people reach their goal of getting in shape in staying that way. We’ve also seen people not be as successful. What did the successful people do that the others didn’t?  Listed below in no particular order are 5 things that successful people do.

5. They have a plan.

Most people set goals with no idea how to reach them. Those people are doomed to fail. Successful people know that in order to achieve something it will most likely come at the sacrifice of something they are already doing.  Whether it’s working out 3 days per week or taking extra time to prepare and cook meals, successful people have a plan in place to get what needs to be done accomplished.

4. They know there “Why”.

Making permanent change in your life is hard. Your reason for wanting to make that change has to be strong too. Successful people identify powerful reasons to make the change they are seeking too power them through times they feel like giving up.

3. They understand the “slight edge”.

Successful people know that success doesn’t come from a single huge effort, but from small changes done daily. They do the things daily that are easy not to do. Those slight differences over time add up to significant results.

2. They surround themselves with supportive people.

It’s been said that you are the average of the people with whom you are surrounded. Doesn’t it always seem like the minute you work up the guts to make a change, those around you try to pull you back?

Successful people make an effort to find supportive people in their lives that will help them stay on track. They make friends at the gym, work-out in groups and seek the advice of experts.

1.They are patient.

Successful people know that making a permanent change in their life takes time. They don’t panic when things don’t go exactly right or take longer than expected. They understand that if they don’t want to keep starting over, they can never give up.




Best results sometimes come with less

What would you think of a doctor who prescribes narcotics for a common headache? Probably, you wouldn’t think much of them.

Why do we idolize the “professional trainer” who regularly beats the crap out of people when doing half as much would be just as or more effective?

A true professional coach understands that effective workouts are about improving people’s lives with the least amount of time and stress.

Exercise is a lot like medication. More isn’t always better and is at many times worse

Overcoming Setbacks


The holiday season is upon us and once again most of us will be deluged with all kinds of opportunities to fall off the fitness wagon. Whether it’s binging at the annual cookie party or drinking too much at the office Christmas party, setbacks are bound to happen. It’s easy at this time of year to just reside in the fact that weight gain and lost time in the gym is inevitable.

The easiest way to overcome a setback is to know ahead of time that you aren’t going to be perfect. Setbacks happen to all of us. The most successful people pick right back up where they left off.

There’s no reason you have to wait until January 1st to start back on the path to a better you. If you don’t want to have to start over…..just don’t quit.


3 Steps to Set Yourself up for Successful Weight Loss

You’ve decided that you want to lose weight.  You want the weight lost and not found again, at least not anytime soon.  How do you change your eating habits in a healthy way for the long term? Hint: it’s not by going on the latest fad diet.  Our bodies are all different.  When it comes to weight loss, what works for one person doesn’t always work for another.  However, there are steps you can take to set yourself up for success: Organize your mind, organize your kitchen, and organize your environment.

Step 1. Mindless eating, stress eating, and eating a steady diet of foods with little, if any, nutritional value are among the factors making it tougher for you to lose weight.  What can you do?  Recognize that sustainably changing your long-ingrained eating habits will take time.  Have realistic expectations.  Discover your barriers to change and develop a plan to overcome them.  Ready to commit to do what it takes to change your eating habits?  Ok, then it’s time for Step 2.

Step 2. Open the doors to your refrigerator and your pantry.  What’s inside?  Get rid of any expired foods.  Remove foods that you know will interfere with your weight loss goals. Make a list of foods that will move you toward your weight loss goals. There’s no need to live on kale protein shakes and free-range chicken (unless you want to and it fits your budget), but when you go to the grocery store remember, to paraphrase exercise and nutrition expert John Berardi, PhD founder of Precision Nutrition, if it’s in your kitchen, good or bad, eventually someone’s going to eat it.

Step 3.  Set yourself up for success by spending time in positive environments; with people and in places supportive of you and your weight loss efforts. Going it alone will make it more challenging for you to make the changes necessary to achieve your food and exercise goals. If not a friend or family member, you may want to find a nutrition or wellness coach for support.  A coach can help you on your weight loss journey and won’t judge you even when you slip up. Your friends may follow as they see you committed to a healthy lifestyle, especially when you choose new activities you can all enjoy together.

Sometimes getting started is the hard part.  Sometimes you get knocked off track when, well… life happens.  Move Better offers nutrition and wellness coaching if you want some help along the way.  Contact hilary@movebetter570.com for more information or to start your weight loss journey.


Affordable Personal Training

There’s no doubt that hiring a good personal trainer is one of the best ways to help you reach your health and fitness goals. Good personal trainers help you work out in a safe and effective manner as well as help you establish habits outside of the gym that will lead to last lasting results. For those that can afford that level of service, it’s a great way to go. But what if your finances will not allow you to consider this high end option. Read on!
Group Personal Training delivers an experience similar to one-on-one training except that you’ll be spreading the cost of the trainer between 1 and 3 other people (think cheaper!). Unlike group exercise classes where everyone follows the instructor through the same choreographed routine, in a group personal training setting, your trainer customizes the work-out to meet your needs and fitness level. You’ll also get the extra motivational boost that comes with training with people who may fast become your friends.
Flexibility is key with maintaining your commitment to fitness. A regular schedule  helps you remain consistent with your exercise, but life happens. Never hesitate to switch training days and times when something comes up that would cause you to miss your usual group.
The most successful people in any field or sport have personal coaches. Fitness should be no different.  Group Personal Training is great way to get expert coaching affordably.

What if you only got one?

A few years back, Mike Boyle our licensing partner, asked a very simple question. What if you when you were 16 years old, you were a given a brand new car but were told that it’s the only car you were to ever own?

How would you take care of that car? Would you service it regularly and take good care of it’s various parts knowing that if they wore out there would be no replacement? OR would you park it in a barn, drive carelessly, and never do maintenance.

The answer is pretty obvious.

Guess what? You were born with one body. It’s the only one you’ll ever have. Do you take care of it knowing that there won’t be another?

When it comes to fitness, there are thousands of programs to rev your body’s engine claiming that they will burn more gas (ie calories) to get you “in shape”.  But do those programs make your body last longer and feel good?  Do they make it less likely to wear out original parts?

Most people workout so they can lose or maintain weight, look a certain way, and do things they like to do. The only way to these things are sustainable is if you can keep doing it. Is your current program taking care of your body? Do things hurt? Is it hard to keep going?

These are important questions. Remember you only get one body.