However, do we really consider if the program is best for us and whether it’s sustainable? In this complex web of ever-changing nutritional guidelines, along with new programs trending every month, what’s best and how do we decide?

While there are many programs out there, there are important questions that can point you in the right direction. Perhaps let these six questions be a type of health compass, when considering any new diet or exercise program. Above all, you want to meet yourself where you are so you are set up for success. 

Here’s how to find what works:

Is the health program sustainable as a lifestyle?

The best program for you is the one you can stick to and fits into your life. Health practices can’t be a temporary add-on or some kind of sprint. It just doesn’t work. Time and time again, I see people lose all gains once the diet or exercise program ends. We want to start asking ourselves what we can truly stick to, so it sticks with us! When choosing a health program, the science is clear–ditch the diets and go with what you can sustain.

Does the health program work with your brain and body?

So often, we choose programs that have nothing to do with our dietary needs or physical abilities. In other words, we choose exercise programs regardless of our actual level of conditioning or readiness. Or, we go on 1,000-calorie diets, even though we know they backfire with insatiable hunger. This is basic human physiology, not willpower. Most of us won’t stick with something that’s more related to an outcome than to our own body. Pick a program that meets your body where it’s at and doesn’t deprive your brain of needed fuel.

Does the health program allow time for learning and mastery, or is it an unrealistically short time that promises huge results?

The other day on TV, I counted 19 programs or infomercials promising all our health dreams in 21 days or less. For example, “10 Days to a Better Butt” or “Lose 21 Pounds in 21 Days,” and so on. Such reckless marketing is about making money, not about making us healthier. If we know anything about human behaviors, it’s that we learn gradually and in stages. Methods that promise drastic results in short time spans end up taking us off the health path. Choose a program that sets you up for success with adequate time and tools!

Is the health program balanced?

For example, with nutrition, we know that people do best when eating a balance of complex carbs, healthy fats, and lean proteins. This combination at meals triggers fullness and also provides the nutrients for sustained energy. Similarly, with exercise, we know people do best when they warm up, target major muscle groups, then do cardio and/or strength training, and end with a cool down. We also know people do better when exercising a little each day versus an overwhelming amount in one day. For any lasting program, balance is key. When you choose your health program, make sensible choices.

Is the health program reasonably science-backed?

When considering any program, make sure it has been tested and verified. You don’t want to be the guinea pig nor do something that could potentially be harmful. Also, remember that you have more options than the latest trending diet. Truly solid and effective health routines have been researched and approved–like the Mediterranean diet for example. Don’t believe everything marketers broadcast.  For any program you are considering, look at reviews as well as the evidence. You’ll be glad you did!

Does it rely heavily on supplements, pills, or powders? Or is it reasonably based on real food and real exercise?

While supplements can be helpful, they are not the heart of any program. Make sure any program you choose is not overly reliant on artificial substances taking the place of the real thing. And, make sure they support your overall health. So often, these products have tunnel vision–like being solely aimed at weight loss, for example. They ignore important aspects of health such as the nutrients your brain needs or the energy needed to function well. Make sure any pills or powders you choose support your overall health.

Final Thoughts

There are a lot of programs out there promising success. The good news is—you have options! Choose a program that is doable, evidence-based, and fits with your lifestyle. Remember, the right diet or exercise program for you is the one you can stick to! Curious if your current program is truly right for you? Schedule a session with me today and get expert guidance to ensure you’re on the path to success!

Page Lauer, LMFT, CEDS
PFC Director of Behavioral Health

The post How To Choose The Right Health Program? appeared first on Premier Fitness Camp.

For some, it’s the occasional overeating or over drinking at a celebration or weekend event. In other cases, it’s consistent large portions or poor food choices that are hard to manage. And for a few, issues with food or weight are demoralizing or out of control, and even diagnosable (i.e. binge eating disorder). Among this group, food and eating choices significantly affect one’s self-esteem, adequacy, and mood, greatly decreasing quality of life.

Take the following food inventory to see where you land in this regard. Remember, while this inventory is not conclusive or intended as advice, it may offer insight into how power struggles with food exist and the range of intensity at which they are experienced. And, should this inventory increase awareness and motivation, take action.

Food Inventory #1

1. Do you frequently overeat or make poor food choices?

2. When you eat unhealthy foods, does it shake your mood or confidence?

3. Have you developed health issues due to poor eating (i.e. weight gain, obesity, high cholesterol, high blood pressure, pre-diabetes, diabetes)?

4. Do you often think about controlling food most days?

5. Are you frequently dieting or trying to lose weight?

Results

If you answered yes to any one question above, you have a minimal to nonexistent struggle with food or weight.

If you answered yes to 2 or more questions above, take Food Inventory #2.

Food Inventory #2

1. Do thoughts about food, eating, calories, or weight frequently preoccupy your mind?

2. Have you wanted to stop eating but often found yourself unable to?

3. Do you frequently look for popular weight loss methods and try methods that don’t seem healthy?

4. Is snacking or nighttime eating or drinking a problem most days?

5. Do you eat when you’re not hungry or when you’re already full?

6. Do you feel self-conscious or critical when you eat?

7. Did you receive negative messaging or modeling about food or weight when growing up?

8. Do you eat in secret where no one else can see what or how you eat?

9. Are you doing things to get rid of excess calories, such as exercising more than usual, skipping meals, restricting calories all day, or doing cleanses?

10. Have you regularly gone out of your way to get food or drinks to “hit the spot,” spending more money than you care to on such items?

11. Have others, like doctors or health providers, expressed concern about your weight, eating habits, or health-related issues?

12. Do you binge eat, consuming several portions or an entire bag or box of particular food items?

13. Have some things, such as sleep, focus, energy, or socializing, suffered as a result of overeating?

14. Do you weigh yourself obsessively or multiple times per day?

15. Is food a primary way you have fun or address boredom, with little else addressing this?

16. Do you eat emotionally or stress eat?

Results

If you answered yes to 4 or fewer questions above, there is a mild to moderate struggle with food. While this may be stress, circumstances, or innocent, getting support, knowledge, or professional help could be of enormous value.

If you answered yes to 5-10 questions above, the struggle with food is significant and moderate at the very least, reducing quality of life and sense of self. However, much can be done to increase quality of life. Experts and specialists are available to offer support, programs, and guidance.

If you answered yes to 10 or more questions above, you have a moderate to severe struggle with food and may have a clear diagnosis, indicating you’re suffering from a mental health condition. There is more going on here than willpower, knowledge, or stress. If possible, do not delay in getting support or practices to support healing and balance.

Conclusion

Understanding your struggle with food is a vital step toward improving your relationship with eating and overall health. And, whether you have mild concerns or more significant challenges, recognizing these patterns can empower you to make positive changes. Don’t know where to start? This process can be scary and daunting. For a limited time, Page is offering 30-minute sessions to provide assessments and recommendations.

If you would like to schedule, Click Here.

Take the first step toward a healthier, more balanced life today at Premier Fitness Camp.

Page Lauer, LMFT
Director of Behavioral Health
Premier Fitness Camp

The post Struggle with Food? appeared first on Premier Fitness Camp.

What Is Willpower?

Willpower functions in the prefrontal cortex of the brain. When people use their willpower, scientists can actually observe increased activity in this area of the brain. Similarly, when willpower is depleted, activity in this brain area noticeably decreases. Specifically, willpower is in charge of resisting temptation as well as engaging in hard activities (i.e. exercise, eating well). Additionally, willpower is also in charge of performing tasks, regulating emotions, making decisions, and the ability to focus. Interestingly when glucose levels drop, which is common at the end of a long day, activity is at its lowest in this area of the brain. In other words, when you get home from work and expect your brain to make difficult decisions about cooking, portion control, food choices, and exercise, it’s quite challenging. This is human physiology, not deficits in willpower.

The Willpower Gap

I first learned about the willpower gap when reading Susan Pierce-Thompson, PhD, author, professor, and creator of Bright Line Eating. It demystified many questions for me. Pierce-Thompson cites research that using willpower in one area lessens willpower available for other areas. This means that if you answer 20 emails, make some tough decisions, focus at a meeting, and then deal with your kids or employees, there’s less willpower available to go workout or refuse a cookie. Though willpower replenishes each night, it remains a finite resource throughout the day. Generally, willpower often runs out somewhere between 3-6PM, explaining why so many go off track with health later in the day. Hence, the willpower gap.

What The Willpower Gap Means

When willpower runs out, unhealthy options come into consideration that would never be otherwise. Whether it’s resisting alcohol, fast food, sweets, overeating, or binge-watching TV, staying on track becomes exponentially harder when willpower is exhausted. However, there is good news. Here’s why. First, many frustrated health seekers no longer have to believe they are flawed or defective. Second, tools and resources expand as willpower no longer has to function alone. Third, significant health progress occurs when we anticipate and plan for depleted willpower.

How Can We Maintain Power When Will Is Low?

Here’s some options to consider, some positive skills that can take over when willpower reserves run low.

• • Primed Environments: it’s human nature to respond to cues in the environment. Set yourself up for success by making your environment pro-health! Examples include removing triggering foods, placing tennis shoes out, putting up positive images and messages, etc. Priming environments gives willpower a break!
  • Stock The Fridge: in advance, have healthy, tasty, food and water prepared. Whether this is ordering from a meal service (Trifecta or Thistle) or cooking in advance, when GOOD food is convenient, willpower is less necessary. Identify what meal planning or food sources look like, so meals are easy and convenient, giving willpower time to restore.
  • Thoughtfully Refuel: certain activities increase willpower in the moment. Schedule these on your calendar in the afternoon and evening, when willpower depletes. Examples include relaxing in a jacuzzi or shower, spending time with friends or pets, walking in nature, getting a massage, doing some stretching, practicing yoga, meditating, or going for a swim. Refueling willpower prior to the evening makes for much more successful nights!
  • Do Harder Things Earlier: if at all possible, do hard tasks when willpower is higher, usually before 3 or 4PM. Whether this is exercise, meal planning, work tasks, important deadlines, or challenging meetings; get ahead of the willpower gap by not expecting much of it when it can’t deliver.
  • Sources of Motivation: Inspiration and positivity play a significant role when willpower is depleted. This may be music, podcasts, role models/mentors, spiritual practices, friends, recent gains, rewards, etc. Plan activities and events that give you energy, especially when willpower is lacking.

The Bottom Line 

Willpower is a tremendous capacity within the brain to do really hard things and refrain from what sets us backward. Yet, there’s only so much willpower to go around in a given day.  In other words, willpower PLUS key tools and resources, delivers us to our health goals. To maximize use of willpower for health goals, use it earlier in the day and partner it with other vital tools and resources toward evening. It’s a game changer with health goals and we help our campers at Premier Fitness Camp tap into this tool everyday.

Willpower Tune Up

To make sure willpower is in its “sweet spot” and key tools are there when willpower runs out, connect with Page for a Willpower Boost – a 55 minute session that transforms health goals! Schedule Here

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Cravings for food are the anticipation of a pleasurable feeling from eating, often for something salty, sweet, or fatty. Whether we desire chocolate, cookies, alcohol, pizza, or ice cream; cravings transport us. Typically they start with a strong urge, progress into behavior, and result with a reward. A reward that’s often difficult to stop once started. Interestingly, women experience food cravings much more than men. A study in the Journal of Nutrition found 68% of men and 97% of women reported cravings, highlighting their intense nature. However, cravings need not render us powerless; there’s much we can do!

Understanding what occurs in the brain and body during a craving is important to our weight loss and weight maintenance success. Cravings are more complex than they seem, involving an interplay between mental, emotional, and physical factors. This means cravings are a result of neurological and biological processes, as opposed to willpower or discipline alone. When we are more familiar with how cravings function, it increases motivation as well as our capacity to redirect cravings.

Let’s Dive A Little Deeper…

When we eat sugary, salty, or fatty foods, the neurons in the reward center of the brain become very active, sometimes hyperactive. This activation interrupts normal brain processing of food, releasing stress and appetite hormones such as insulin, cortisol, dopamine, and ghrelin. These hormones temporarily increase energy, pleasure, mood, and appetite; leading to highly enjoyable feelings that override good judgment. Consequently, we often feel hungry again soon after eating. To avoid letdown and continue feeling good, we often keep eating, which starts a cycle called the “crave cycle.” Later on, or maybe the next day, we might realize that our eating behavior didn’t really make sense. (These sugary, salty, or fatty foods are called “hyper-palatable” because they taste really good, make us feel happy, and can make it hard for our brain to know when we’re full.)

What Causes Food Cravings?

Many things cause cravings. These include hyper-palatable foods, chronic stressors, and dysregulated emotions (such as intense boredom, sadness, or loneliness). Other factors like gaps in quality nutrition, sleep deficits, hormonal issues, artificial sweeteners, and gut issues also contribute. And yet, cravings or the crave cycle are not the end of the story. When we understand cravings, we can treat them effectively. They do not have to be the end of healthy eating and you can absolutely be successful with your health goals!

According to Dr. Toni Brayer, a physician at Sutter Pacific Medical Foundation, it takes less than three weeks to reset taste buds and break the crave cycle. However, we must look to and stick with the science and what really works with food cravings. This is in contrast to the all too common weight loss practices of dieting, wishful thinking, and white knuckling; which make us feel even more ineffective.

How Can We Stop or Reduce Food Cravings?

Use these tips to reduce and eliminate cravings while building healthier nutrition habits. Over time and practice, food cravings can be mastered!

Eliminate and replace hyper-palatable foods. Identify replacements that are good but not so good as to go overboard. Instead of Dominos pizza, try gluten-free pizza with veggies and a chopped salad. Instead of ice cream, try Greek yogurt with berries, almonds, and carob nibs.

Increase fiber intake. This aids with blood sugar levels, fullness cues, and digestion. It also reduces cravings. Examples include raspberries, pears, apples, broccoli, brussel sprouts, quinoa, oatmeal, almonds, and black beans to name a few.

Avoid nutrition gaps. Eat whole, balanced meals, with quality fats and proteins. Avoid getting too hungry. I recommend identifying a meal frequency such as 3 meals and one snack spread throughout the day.

Have a plan for stressors and emotions. This way you don’t end up “eating them.” This might involve relaxation techniques, physical activity, getting outside, breathing more deeply, or seeking support from a trusted friend.

Avoid places that trigger cravings. Avoid break rooms, restaurants, or bakeries that tempt you with unhealthy foods.

Remove trigger foods from the home. Organizing the refrigerator and clean out the pantry. You can also put tempting foods in hard-to-reach places, like on top of the refrigerator or in the garage.

Stay Hydrated. Sometimes, we mistake thirst for hunger. The first two signs of dehydration are hunger and fatigue, not thirst. Drinking more water improves bodily functions, reduce cravings, and support our health efforts. Adding electrolytes can enhance water’s taste too.

Immerse yourself in a project or event. When busy with tasks like organizing, attending events, or going for a drive, cravings tend to fade. This can lead to a calmer and more focused feeling over time.

Use transitional items until cravings subside. After a satisfying meal, it’s common to crave more. Try strong mints, vitamin C lozenges, or non-caloric drinks to help transition. Tasty but non-caloric options on the tongue can interrupt cravings and help you move forward.

The Bottom Line

In conclusion, overcoming cravings typically requires effective practices, along with effort and patience. It’s important to maintain focus and hope, especially if progress seems slow. Persevere, knowing that cravings can be overcome with time and commitment, which is essential for weight loss. If the suggested strategies don’t yield results, there may be underlying complexities to address. Email page@premierfitnesscamp.com if you’d like further guidance in understanding and addressing these biological signals. Remember, food cravings don’t have to derail your journey toward healthy eating and achieving your health goals!

Page Lauer, LMFT, CEDS,
Behavioral Health Director

The post Food Cravings: Overcoming Them For Good! appeared first on Premier Fitness Camp.

What Is Health, REALLY? The pursuit of a healthy life often drowns us in a sea of definitions and expectations, each one offering a unique perspective on what it genuinely means to be “healthy.” These definitions frequently revolve around superficial attributes, dietary rules, and exercise routines, painting an incomplete picture. Having been in the health and wellness industry for some time, I’ve encountered various definitions of what it means to be healthy. Maybe you’ve heard some of them too. They often revolve around appearance or eating, and go something like this:

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Recognizing the signs of regression is crucial in order to proactively address them and get back on track. It’s not always easy to identify when we’re slowly slipping backward, as it often happens without us realizing it. However, with awareness and a willingness to take action, we can prevent further regression and rekindle our commitment to our health and fitness journey. By acknowledging the factors that have led us astray and implementing strategies to overcome them, we can regain control and make positive changes.

If it is time to get a little more tuned in to your health, take this informal assessment to gain insights into your current state and identify areas for improvement. Answering yes or no to the following questions will help you evaluate your health and fitness journey:

Y/N       It is very hard to put energy toward health or fitness.

Y/N       I notice that exercising, eating right, quality sleep and such often come last.

Y/N       I often overeat, eat poorly, or neglect fueling my body well.

Y/N       I often say to myself, “I’ll start my health or exercise program on Monday.”

Y/N       Markers of health could likely be worsening (blood pressure, cholesterol, quality sleep, weight, energy, etc.).

Y/N       I keep hoping the next diet or exercise gimmick will work or that I will find a trick to lose weight.

If you answered yes to two or more, or if any one of these is a VERY solid “yes,” it is likely that your health could use some robust attention. Perhaps you already know this but don’t know where to start.

Here are 5 ideas that might get you going (or might spark your own ideas):

Do one thing a day for your health

Start with the principle of ‘less is more’ instead of not starting at all. This might involve preparing one healthy meal a day, joining an exercise class, eliminating one negative behavior, or setting a boundary on stress so you have more energy to exercise.

Start your day in a healthy way

First thing in the morning, either start moving in some way or eat a balanced meal. Whether it is a brisk walk or avocado toast with veggies, starting the day in a healthy manner positively influences the rest of the day! This could also include meditation or intention setting. Ask yourself, “what might get the day off to a great start?” 

If you tend to overeat or overdrink, set ONE limit and create a goal around it 

Consciously considering and setting appropriate limits (or portions as the case may be) is the beginning of working toward them. If you want to focus on limiting alcohol, for example, identify the reduced amount you will drink, write it down, and put the necessary support systems in place to make it happen. You might also consider accountability partners to increase support!

Move your body – even a little

Whether it’s stretching, taking a walk, attending a fitness class, getting outside, going to yoga, or playing pickleball, get your body moving. Find a way in. If it is too hard, start with less intense physical activity or shorten the amount of time you move. Additionally, explore new forms of movement – like dancing, pilates with reformers, rock climbing/bouldering, Zumba, F45, Crossfit, fencing, martial arts, and so on.  

Last but not least, contact a professional

Many times, connecting with a fitness coach, trainer, dietitian, or therapist can be a tremendous reset button – it gives us energy, perspective, ideas and inspires action!

The Bottom Line

Maintaining our health and fitness journey can be challenging amidst the demands of work, social and family commitments, as well as various stressors in life. Sometimes, we may not even realize that we are gradually regressing until we wake up one day wondering how we got to this point. However, by recognizing the signs of regression and taking proactive steps, we can regain control and make positive changes. It’s important that you believe you have the power to take charge of your health and live your best life! When we believe this, the first step is much easier to take!

If you have any further questions or need ongoing guidance, remember that professionals are available to provide personalized support. Wishing you success and fulfillment on your health and fitness journey!

Page Lauer, LMFT, CEDS
Director of Behavioral Health

The post Identifying Warning Signs When Our Health and Fitness Are Going Off Track appeared first on Premier Fitness Camp.

Health, fitness, and weight loss are not ‘one-size-fits-all,’ not by a long shot! The diet industry, however, would have us believe otherwise with their quick fixes and magic formulas that are supposed to work for everyone. And yet, 99% of the people who diet will gain back any lost weight plus an extra 10 pounds within a year. Indeed, health, fitness, and weight loss are highly personal – unique to your stressors, habits, relevant history, resources or support, lifestyle, health markers (cholesterol, blood pressure, medical conditions, etc.), and also, your personality.

At PFC, we encourage consideration and inclusion of one’s personality type within their health plan in order to effectively reach their health goals. We use a motivation and strengths-based personality test called the Enneagram to help campers find their personal keys to success. Specifically with the Enneagram Test, you will discover:

Your unique personality type or personality type combination.

The Enneagram categorizes individuals into nine distinct personality types, each with its own patterns of thinking, feeling, and behaving. By identifying your specific personality type or combination, we gain a deeper understanding of how you perceive and interact with the world around you, including food and exercise. When it comes to navigating health, this is where you want to start!

Your underlying motivations and values.

The Enneagram goes beyond surface-level behaviors and uncovers the underlying motivations and values that drive your thoughts, actions, and decision-making processes. This self-awareness helps you gain clarity on what truly matters to you and why you are pursuing certain health and wellness goals. This is pure strength in your corner that fuels motivation toward your health goals!

Healthy ways of being and healthy choices that come more naturally to you.

By understanding your type’s healthy traits, you can identify the natural strengths and positive qualities that support your journey towards better health. This makes thoughts and choices easier and more aligned with one’s lifestyles and abilities. It also helps you identify what does not come so easy as well as how to plan for that!

The specific practices to reach your goals!

The Enneagram helps you identify tailored strategies and practices that are most effective for your specific personality type or type combination. By leveraging practices that resonate with you on a deeper level, you are more likely to stay motivated, maintain consistency, nurture progress, and achieve sustainable results.

Whether your goals are weight loss, better fitness, stress reduction, or  improving relationships, knowing your personality type and what motivates you will get you where you want to go faster and smarter! After all, we want to work with your natural makeup and mindset, not from an external, one-size-fits-all method or standard. When you take the Enneagram personality test, you will discover your best recommendations for growth, healing, health and optimal functioning! We then compile all this information and craft a personal ‘how-to’ plan specific to your goals that also addresses triggers, stressors, and spontaneous situations.

You will know:

– Your daily program.

– What your warning signs are.

– What to watch out for.

– How to get back on track!

The Bottom Line: 

The Enneagram Personality tests offer a wealth of information that is tailored specifically to you. It goes beyond general advice and provides personalized insights into your unique traits, motivations, and preferences. These tests can be not only helpful but also enjoyable, with moments of self-discovery and even some lighthearted amusement along the way. Consider if this ‘must-have’ information will offer you breakthroughs with the goals that matter most!

Email Me today to get started with your Enneagram Test and personalized fitness plan today!

Page Lauer, LMFT, CEDS

The post What Does Personality Have to Do with Health? appeared first on Premier Fitness Camp.

• stress and busy-ness
• poor habits
• injuries or physical limitations
• lack of motivation low energy
• fear of starting back up
• lack of support, knowledge or methods 
• expectations to do more than is recommended when beginning
• aging concerns

Does any one or more of these blockages resonate with you? If so, a practical question to ask yourself is, “What might help?” While you ponder that question, I’m going to help you understand the stages of exercise. By identifying the stage of exercise you are in, and setting appropriate goals, it is easier to create consistent habits. You really can set yourself up for positive results with your exercise routine!

The 4 stages of exercise

1. Beginning/Pre-Conditioning: At this stage we start the process of conditioning the body and begin disciplining ourselves to show up. Shorter, less intense workouts can be helpful to build the habit and move us toward the next stage. This stage may last 4-6 weeks depending on your  level of fitness as we strengthen the heart, lungs and main muscle groups.
2. Improvement Conditioning: With an initial level of conditioning achieved in Stage 1, we can begin to learn proper form as well as lengthen workouts, add weight or resistance, and increase intensity. At this stage, we are also better at working toward and reaching optimal heart rate. We have begun regularly including cardio and strength training as well as targeting all muscle groups. This stage may last another 4-6 weeks depending on level of fitness and frequency of workouts. 
3. Maintenance: At this stage, exercise is much more functional and frequent. We’re now able to perform a wide range of physical activities for significant periods of time with proper form. Optimal heart rate is more easily reached and workouts are more balanced as well as intense. Movement in other areas of life also increases in terms of daily activity, sports, hobbies, etc. This stage may take 6-8 weeks depending on frequency and intensity of workouts.
4. Mastery: With the previous 3 stages accomplished, knowledge of our body and its abilities have significantly increased. We are able to target and access specific muscle groups and take on new challenges with greater ease. Being out of our physical comfort zone often occurs in this stage. We more naturally identify with health and exercise, having made it into a lifestyle. While exercise is still effort and hard work, there is a familiarity and a frequency that is much more natural.

Understanding the stage you are currently in, and taking practical steps to develop it, are surefire ways to set yourself up for success. But that’s not all that can help you achieve the mindset and motivation you need to exercise regularly! Here are a few powerful tips to help give you the extra edge you need to win:

Make It Enjoyable: When we pick things we like to do, we are more likely to stick with them. Physical activity does not have to be all ‘grind.’ Discover the thrill of exercising with a friend or group in the great outdoors! Choose from a wide range of activities like sports, dance, boxing, spinning, intervals, yoga and more – the possibilities are truly endless!

Have an Accountability System: If you’re serious about getting in shape and reaching your fitness goals, enlist some help. From having an exercise buddy to hiring a trainer, signing up for a competition, committing to a studio or classes by paying in advance, or finding an accountability coach – the options are plenty and the rewards will be too!

Keep Exercise in Perspective: Stay fit and healthy without stress! Exercise has numerous undeniable benefits for your physical and mental health, but don’t worry if you miss a day – it’s not the end of the world. Also, keep in mind that 80-85% of our appearance is a result of our nutritional routine. Do your best and have a plan to get back on track whenever you might get derailed.

The bottom line:  It is essential to understand your current stage of exercise to create an effective strategy tailored to you. Make sure you’re having fun, staying accountable, and keeping the right perspective. And if you do happen to slip off the wagon, don’t worry—have a plan in place to get back on track! 

Are you ready to make exercise a priority in your life, but don’t know where to start? I’m here to help! I can show you how to make exercise part of your lifestyle, even if you’re feeling overwhelmed or out of practice. How we think about and approach exercise is the first step! Book a 1-on-1 coaching session with me today to get started on your journey to wellness.

PAGE LAUER, LMFT, CEDS
Behavioral Health Director

The post The Psychology Of Exercise! appeared first on Premier Fitness Camp.

Instead of trying so hard to CHANGE ourselves, what if we considered more how to BE ourselves? What if we went into 2023 with more of an idea of who we are, letting that INFORM our choices and actions? Perhaps a more meaningful start to 2023 would be to identify and practice being ourselves, with a little more intentionality, focus, and energy?

Here are my top three tips for becoming your best self this year!

Identify who you are in small ways.
Examples might include: adventurous, artistic, intelligent, introverted, spiritual, sporty, playful, etc.

Identify what you value.
Examples might include: health, sports, honesty, hard work, friendship, generosity, family, growth, etc

Consider 1-3 practices that would help you be more of what you wrote for the 2 prompts above.
Examples might include: taking a risk once a week, spending one hour in nature, doing a creative project, creating a meal plan, etc.

While no one does health, fitness or weight loss perfectly (nor do we have perfect starts to the new year) we certainly can lean into these important things from a place of strength, connected to ourselves rather than to wishful thinking. 

We believe in you and you can do this! From all of us at PFC, cheering you on in a healthy, meaningful and more connected 2023!

Page Lauer, LMFT, CEDS

The post A New Year To Become The Real You! appeared first on Premier Fitness Camp.

Let’s work through a few questions together.

1. When well rested, centered, and clear-minded, do you generally make good choices?
2. Can you recall a recent situation where you made some great choices? Is it safe to say that you were more rested, centered, and clear-headed?
3. Do you notice any connections between your ability to make good choices and your state of being?

There’s a great likelihood that the answer to all the questions were, “yes.” That’s because the vast majority of us do quite well when we’re rested and energized. We make poor choices when we’re depleted, anxious, stressed, or over-extended.

So, how do we find the boost we need to overcome? Today I’m sharing my Top 6 Ways To Increase Energy and Inspiration list. It’s going to be a game changer for you, especially in helping you reach your health goals. Choose one or two to practice this week. Get the energy you need to stay centered, positive and avoid pitfalls!

TRY THE NEW

The same old routine can have you in ruts that do not serve your health goals. Try something new! Take a risk and set a new challenge. Try a new way to work, a new type of exercise, or discover a new social circle. Explore new foods, a new meal service, or a new wind down routine for better sleep. Trying the new will capture your attention and put you in the present moment. And, it has the potential to be more satisfying, increase synergy, and possibility!

GET AWAY

Whether it’s an hour, a day, or a week, go somewhere refreshing and rejuvenating. Changing your environment can help you access a new perspective and energy. Nature, for example, can be a great source of inspiration. Go for a hike! The same is true about destination locations or places of beauty (i.e. the ocean or a mountain top), and even spas! The new space and the rest will restore you! You will have more clarity about what matters most to you. Especially, as it relates to your health and fitness.

GET OFF or LIMIT SOCIAL MEDIA

Do you know that social media is a hotbed for negative comparisons and increased anxiety (by as much as 25%)? Give yourself permission to “Do You.” Try doing more energizing things such as stretching, reading a good book, or enjoying a cup of tea. Play Wordle, a crossword puzzle, go for a stroll or spend time with your pet. Take a hot shower, get a massage, or do something nice for a loved one. The list is endless! We can increase inspiration by reducing negativity. This will allow more space for positive energy to flourish.

GRATITUDE PRACTICES

Did you know that practicing gratitude improves both physical health and self esteem? Did you know that it also increases stress resilience? Try writing a gratitude list each day or each week or consider picking one thing to savor and replay in your mind. Practicing gratitude is an energy boost! And, you get double the energy when you express gratitude in the form of an act of kindness to another person.

IDENTIFY YOUR HEROES

Whether living or deceased, remembering and emulating our heroes can be very inspiring. Think about the lives of Martin Luther King, Mother Teresa, or Ghandi. Consider the actions of Maya Angelou, Jim Thorpe, and Brene Brown. Perhaps a family member comes to mind. Remembering how these people worked through hardship gives us possibility and grit. It helps us believe and provides energy for daily living.

LISTEN MORE

Listen to podcasts, music, audio books, poetry, prayers, or affirmations. Don’t listen to destructive things or content that doesn’t support your growth process. Listen to media that stimulates, excites, and captures your interest; particularly about health. This will give you ideas, tools, and imagery to spark inspiration. Also, it can teach you some best practices that turn into real energy for life-giving decision making!

Speaking of podcasts, I am excited to share that I am launching PFC’s very own podcast on September 7th. I’ll be sharing best practices and no-nonsense methods that are effective and efficient. Additionally, I will provide a weekly challenge to increase focus and keep you on track. Sign up today to join the R.E.A.L Health podcast community! Click the link below to send me an email and I’ll complete your registration.

Sign Me Up For R.E.A.L Health!

Whatever you do, don’t give up on yourself when it’s hard to find inspiration. Having low energy or lacking inspiration from time to time is normal. However, it’s our responsibility to be proactive about creating energy and finding inspiration. Positive energy is accessible to everyone and inspiration is all around us. Sometimes it requires us to do a little work to discover that spark. I hope I’ve been able to give you a few doable action items to get you on the right track. Hopefully, I’ll see you in the R.E.A.L Health podcast community very soon. Until next time, keep moving forward.

PAGE LAUER, LMFT, CEDS
Behavioral Health Director

The post Top 6 Ways To Increase Energy and Inspiration appeared first on Premier Fitness Camp.