You wake up in the morning and you just feel awful. You thought you felt something coming on the day before, but you told yourself it would go away if you got a good night's sleep. Nope. It happens to everyone, but it can feel especially frustrating to fall ill when you've planned a work out and aren't sure if you can make it. What do you do? Stay in bed? Power through? Is it even a good idea to exercise when you're sick?
For clarification, in this post I'll be talking about temporary, short-term illness. I'll address dealing with more significant health issues in the future.
How Sick Are You, Anyway?
Are you really sick, or are you looking for excuses not to exercise? Will you feel better in a few hours? Everything that follows will be based on someone who is actually ill, but first I have to ask, are you just being a baby? If not, read on.
In order to determine what whether or not exercise is a good idea, you'll first need to identify what's really going on. Is this a cold? The flu? Food poisoning? Do you just feel icky?
Even if the answer is "look, I don't know, I'm just sick," you can do what's called the Neck Check: if your symptoms are above the neck (sneezing, dry coughing, sinus congestion), light exercise ought to be fine. Below the neck (chest congestion, upset stomach, aches and pains), and it may be better just to rest.
Another consideration is fever. If you are running a fever of 101 or more, raising your body's temperature through exercise is a bad idea, so it's time to cool it for a while.
But I Had a Plan!
Just because you're laid up with an illness doesn't mean you can't make progress towards your goals. If you aren't able to get to your workout, take that time to re-evaluate your workout schedule, read/watch some fitness-related material, work on a food journal, find a few new healthy recipes, etc. If you've been putting some of these things off, having time to get them done is a silver lining to the way you feel.
No Off Days, I'm Working Out No Matter What
If you do decide to make the workout happen, consider modifying the intensity. Going for a walk might be it for today. If you're lifting, you may want to work at lighter weight. If you've been neglecting flexibility training (or even if you haven't), this would be a great time to spend an hour or so stretching.
You'll need to be more diligent than usual about staying hydrated, especially if you're breaking a sweat, and you may need to give special consideration to fuelling your workout. If you've lost your appetite and you haven't eaten all day, your energy level will likely be lower than normal, so be honest with yourself about what kind of activity you'll be able to do.
It bears mentioning that if you are going to be sharing a space with other people (at the gym, studio, indoor track, etc), frequent and thorough handwashing is even more important than usual. You'll want to protect other people from your germs, and you'll want to protect your already over-extended immune system from theirs.
As in all things, only you can decide what's right for you. If you try an exercise and have to lower the intensity or even stop altogether, accept the reality of the situation that day. Light exercise might even make you feel better, but there's no shame in needing to rest every once in a while, and the better you take care of yourself, the sooner you'll be back to normal.
I used to think that making a New Years Resolution was stupid. I was bad at keeping them, I saw other people being bad at keeping them, and everyone seemed to make them because they thought they were supposed to. My main objection was that it felt like glorified procrastination. “I'm going to quit smoking, but not until the arbitrarily selected date.” Why not get started right away? In many cases, a resolution feels like an insincere attempt to change something we sincerely want to change.
It snowed last night. There have been flakes in the air a few times this season, but this was the first morning of the year that we were greeted by a heavy blanket of white. After a brief moment to enjoy the beauty of it, I dutifully grabbed my shovel and set about cleaning off the driveway. As you likely know, shovelling is truly a full-body event. You bend down as your arms drive the shovel into the snow, your legs lift you back up as you throw it aside, often twisting as you go. You take a step or two forward and do it again, moving quickly because you're cold, or late for work, or just sick of shovelling. Sweat starts to drip, the jacket comes off, and you're usually pretty tired after. Strength and cardio elements all at once? Sounds like a good workout to me. So are there any drawbacks?
I think that depends on you. Every year there are people who get injured while performing this routine task. Shoulder and back injuries, as well as heart attacks, are fairly common, especially in men over the age of 55. We don't suddenly become more fragile at 55, but heart conditions become more common, and general fitness levels often decline as we age. Regardless of your age or sex, launching into this task without taking your physical condition into account is just asking for trouble.
The irregularity of a large snowfall makes it tough to think of shovelling as a reliable addition to your workout regimen. It's more an activity that needs to be trained for, rather than a training activity. I often use the term “functional conditioning,” by which I mean working out to improve our performance of real-world tasks. Shovelling is a perfect example of this. Doing deadlifts, biceps curls, triceps extensions, medicine ball torso rotations, trap shrugs, and a variety of core strengthening exercises will all work towards making you a better shoveller, and will make the chore easier and less likely to result in injury.
So the snow hits the ground and you head outside. As with any workout, you can get the most out of shovelling by preparing properly and using good technique. Make sure to warm up before you start, which can mean doing the easy parts first (the steps, the sidewalk, etc) before tackling the main area. Any other dynamic movements you want to do are great here, including arm circles, torso twists, and touching your toes a few times. Once you start, try to periodically switch the position of your hands on the shovel to keep the work balanced. Keep the weight of each shovel-full as consistent as possible, and try to throw the snow forward rather than twisting to the side. Take breaks as needed, make controlled, mindful movements to prevent injury, and take a few minutes to stretch once you're done.
You may not find it fun to clear the snow from your driveway, but with the proper preparation and precautions, you can certainly use it as a safe and effective full-body workout. If it's work that needs to be done, it may as well work for you.
You've been hearing the music and seeing the decorations for weeks now. Perhaps you relish it as the most wonderful time of the year, or maybe, like me, you've been in a state of mild denial since November 1st. Either way, there's no getting around it now; the holiday season is in full swing. With it comes stress, food, demands on your time, food, travel, and more food. Many people abandon their health & fitness goals this time of year, with the promise of getting back on track in January. That isn't how it has to be. Here are a few tips on how you can make it through the next month or so.
Make a New Plan
If your schedule is shrinking and you are finding it difficult to fit your workouts in, it may be time to reevaluate your fitness plan. The important thing is to keep at it, even if it means a temporary change. You've worked hard to establish a set of good habits, and giving up on those will make it more difficult once the tree comes down and the songs on the radio go back to normal. Instead, come up with a reasonable schedule that you know you can maintain. Even if it means working out once or twice less per week, or for 20 minutes rather than 60, it is important to continue with your plan rather than giving up. Make a new schedule to act as a placeholder for the old one, making it easier to ramp things up in the new year.
Allow Yourself Reasonable Indulgence
It is almost impossible to separate holiday celebrations from food and drink. Big meals, parties, desserts, and treats are everywhere. Should you avoid every single bite of holiday food? Should you just not go to your Mother-In-Law's Christmas dinner? That seems a bit drastic to me. You need to be able to enjoy these things, but at the same time, there is a spectrum between not eating at all and going for a third plate of turkey and stuffing. Portion control is your friend here. If you really love the act of going for seconds, just take less the first time through. Try to really commit to actually enjoying these things when you do eat them, since eating mindfully makes meals more pleasurable and less likely to get out of control.
Ditch the Scale
Our weight fluctuates throughout the week, and even through the day, and this can be exaggerated after a big meal or a night of snacks and drinks at the Office Party. Obsessing over the 3-5 pounds you may have gained over the weekend is not a positive use of your time. You know what the results of overeating are, so being upset about them is a waste. Instead, make the best choices you cam, and know that you'll be right back at it once this holiday season is over.
Tune out Negative Voices
This is a time where we see people we may not have seen in a while, so be prepared to have conversations about your commitment to eating right and working out, especially if its a new thing. I've covered this in depth elsewhere, but remember that ultimately the decisions you make are for you, and you don't need to explain yourself to Aunt Tina. The most difficult part of this is the pressure to eat something you may not want to eat. Saying “no thanks” to a homemade treat can feel rude, even if it isn't meant to be that way. As I said above, be mindful of your portions, be fair and reasonable with yourself, and you'll be fine.
Most of all, don't just give up. An effective change to your diet and fitness is really a lifestyle change, so it can't just be put on hold while you celebrate whatever it is you are celebrating. There will always be a reason not to stick with these changes, and birthdays, weddings, vacations, etc all have similar ways of sabotaging our plans. The holidays can be difficult because they're a 6-week marathon of tough choices, but you can do it.
You've done it. You've committed yourself to being healthier, and you have a plan in place. You're eating better, exercising more, and even though sometimes you have difficult discussions with yourself about this whole thing, you're generally feeling good. Way to go! But are the people around you supportive of what you're trying to do, or do you hear more negative comments than positive ones? Here are some common comments that are more subversive than supportive.
“Come on, one cookie won't kill you.”
And they're right, it won't. But that isn't the point, is it? When you're trying to make positive changes to your diet, you are faced with some tough choices. Certain things need to go, no matter how much you love them. Or, if you do decide to let yourself indulge, it is under strict conditions (a piece of dark chocolate after a meal taking the place of a chocolate bar from the gas station on the way home from work, for example). Being faced with a sudden choice when someone brings treats into the office can be really tough, and it's made even tougher when the people around you apply pressure.
“You're so lucky, you can eat whatever you want!”
As a wise man once said, “in my experience, there's no such thing as luck.” Not only do you work hard to keep fit and healthy, you work hard to make the best dietary choices you can. The truth is that everyone can eat whatever they want, as long as they don't want to eat bad stuff. That may be a bit too Zen Riddle for you, but it's true. As you cut sugary, salty, fatty foods out of your diet, you crave them less, making it easier to turn them down. At the same time, a balanced and nutritious diet means that you can have a cupcake at your daughter's birthday party without consequence, since you certainly won't be having one tomorrow. That's not luck. It's a mix of willpower, determination, and hard work.
“Ugh, you run? I hate running.”
I don't mean to pick on running. You can substitute yoga, weight training, boxing, etc. This one bothers me specifically, mostly because I don't always love working out either. It can take a lot of discipline to get to the gym, and it takes even more when I do decide to run because I'm just so bad at it. If you are wrestling with thoughts like this and someone close to you says how much they hate it, you aren't likely to feel very motivated.
“The gym? You don't even need to lose weight!”
This statement is not to be confused with “I think you look great, no matter what.” One is a supportive and caring thing to say, the other is dismissive. Comments like this are made when someone has misconceptions about why people decide to work out. Even though weight loss is helped by exercise, diet is arguably more important, and there are many other benefits to a regular exercise regimen. Of course you know this already, and you understand the benefits of becoming stronger, more flexible, less stressed, and generally healthier.
“Just skip the gym, let's go out!”
Again, this is a dismissive comment, and it has a more sinister cousin; “You spend all your time working out, what about me?” Assuming you don't actually spend a destructive amount time at the gym, this is said by someone who feels left behind by your new commitment to yourself, and wants you to be more focused on them. They want to spend time with you, and that's not a bad thing, but they aren't being supportive of your choices, goals, and schedule.
So what do you say?
Assuming you want to maintain relationships with the people around you, a polite but firm reply is best. You have no obligation to explain yourself to anyone, but it may help. It's pretty difficult to argue with statements like “I may not have weight to lose, but I do want to be stronger” or “no thanks, eating a cookie at 9am just isn't in line with my goals.” Of course you can decide what tone to use, but the important thing to remember is that standing up for yourself is a good thing. When people make comments like the ones above, they likely aren't consciously trying to undermine you, so acting as though they are isn't helpful. Firmly stating your position and giving a confident “thanks, but no thanks” ought to be enough. It is possible that they are feeling envious of your results or guilty about their choices, but that is their problem, and you certainly don't need to make it yours.
“Failing to plan is planning to fail.” - Benjamin Franklin
I've written before about the importance of setting goals, but what happens once the goals are set? Let's say your goal is “lose 10 lbs.” Great! Now what?
Now you need to plan out how you are going to achieve that goal. I'm going to use the 10lbs as an ongoing example, but it is important to mention that no matter what goal you have in mind, planning is an important step.
When you set a goal, ideally you are setting one that is reasonable and specific (ie lose 10lbs before the cruise in February). That makes it more manageable, but it can still seem a bit too big. This is because you are looking at a desired result, rather than actions you can take. You can't DO losing 10lbs, but you can do things to help you achieve that goal. Again, be specific, and write it down. An example for this goal would be; Buy a new pair of athletic shoes, make an appointment with my doctor to get cleared for physical activity, check out the rates at the local gym, download (and start using) a food-tracking app, and call Real Trainers to set up a consultation. This list could be completed within an hour or so, but will feel like you are actually taking action (because you are!). Follow this up with a plan of what type of training you want to do, how often you want to do it, and what kind of changes you want to make to your diet, and you are well on your way. The plan is in place, all you have to do is carry it out.
A specific plan will also allow you to keep track of your progress. Without one, you may get frustrated when you don't see results, or be unable to replicate it later on if you do.
I mentioned shoes, and you may have thought, “do I really need to buy shoes? What's wrong with my old ones?” I put that there for a couple of reasons. First, something as simple as picking up a new pair of shoes or workout shirt can inspire you to use your new gear. You've rewarded yourself for deciding to do something good, and you have a built-in guilt mechanism in case you have trouble getting motivated; “I spent all that money on shoes, I HAVE to go to the gym.” I'm kidding a little bit, because guilt isn't always the best motivation and this might not work for you, but then again it might. Second, the planning stage is where we find a lot of our excuses; “I can't work out, my shoes are terrible, I don't have time to work out, and counting calories? Ew.” Recognise these as excuses and address them with reasonable responses; Shoes go on sale all the time, buy new ones. If you have time to watch TV you have time to work out. Diet tracking apps are so easy to use, at least give it a week to see what it's really like.
When you write out a plan you are giving yourself a clear set of directions towards your goal. You may need to change it as you progress, but at least you're moving along rather than waiting to get started or going around in circles. Even if the first and only step in your plan is “GET HELP MAKING A PLAN,” once you take that step you are miles ahead of where you started.
It's happened to everyone. You wake up, you look at the clock (or more likely your phone) and you see that it's time to get up. “Man, I really don't want to do ________ today,” you think to yourself. Maybe you hit snooze and get back under the covers for just a few more minutes, trying to put off the inevitable. This feeling of, I'll call it dread, happens to the best of us. It doesn't always happen first thing in the morning, but at some point there is something that we have to do that we really don't want to do.
When it's something like going to work, we don't have much of a choice. Sure we could call in sick, but then we have to lie to the boss, explain it to our colleagues, and deal with the aftermath the next day. Not really worth it, most of the time.
When it comes to something like working out, the consequences might not seem so dire. “Ugh, I'm really not feeling it today, I think I'm gonna skip the gym.” And then you don't go. And then... Nothing happens, right?
In a case like this (which I assure you also happens to the best of us), you might not end up with the same backlash from skipping it, but there are certainly consequences. Even if you aren't letting someone else down, like your workout buddy or your trainer, your goals are pushed back by one more day and you've dug yourself one shovel-full deeper into the habit of not going. Perhaps you feel guilty about it and get into that old self-defeating shame spiral that makes you wonder why you ever decided to start working out in the first place, and then once it's too late (the appointment has passed or the gym is closed) you think “I really should have gone, I'll go again tomorrow.”
So what do you do? The answer is, you show up. Show up to the training session. Show up to the class. Show up to the appointment you have with your friend who is waiting for you to start the run. You don't feel like it? You don't really wanna? You don't know if it's worth it? Then why did you make the commitment/appointment/note on your calendar in the first place? You know the answer to that question, and it may be something worth re-examining if you are having that much trouble keeping up with it.
Now, of course it is possible that you've over-committed yourself, or that you're sick, or that you actually can't make it that day, or whatever. If you have a valid reason rather than an excuse, then by all means take the day off. Just be sure that you're being honest with yourself. If not, show up.
Even more important is to show up mentally as well as physically. You've seen the folks at the gym on the recumbent bikes scrolling through Facebook on their phone while pedalling at a snail's pace, or the people messing around with the weights with no real plan or even idea of what to do. They're there, but they didn't show up. At best, they are wasting their time, at worst they might suffer an injury because they aren't paying enough attention to what they're doing. In either case they likely wonder why they aren't seeing results after spending so much time at the gym. If you're there, but you aren't really into it, you are doing yourself a great disservice.
So show up, and then Show Up. Hopefully you are there for you, and for healthy reasons. If you have decided to make positive changes in your life, then the only one who can make sure that happens is you.
It is a beautiful day. As I write this, I'm sitting in a park in Toronto in early September 2016, and it's hot. The sun beats down tenaciously as if to say "sure the kids are back in school, but it's still summer."
It will set soon enough though, earlier than I expect, and the warm rays will be replaced with a light chill that reminds me that Autumn is on its way, with Old Man Winter in hot pursuit. Cold pursuit? You know, pursuit.
At this time of year it's easy to feel the seasons changing, but the reality is that the change is always happening, no matter where we are on the calendar. The sun sets a little earlier, or a little later. The temperature changes, snow or rain starts to fall, but at all times this transition between seasons is happening.
The same thing takes place within ourselves. Even when we don't notice it, we are moving towards being more or less fit, losing or gaining weight, getting stronger or losing strength. Our discipline comes and goes, our resolve to follow meal plans and a proper diet ebbs and flows. We are more or less stressed out than we were yesterday, or more or less happy with how we look and feel.
If you have spent any time on Instagram looking at fitness-related posts, you have seen people who look impossibly fit doing things that look impossible. You may have even thought, "well they look so amazing, but I'll never get there."
It is important to remember that "There" isn't a real place. As you reach one goal, your goals change. I can almost guarantee that if you reach out to one of the people I'm talking about, they would tell you that they are working towards something, or are trying to make changes in certain areas, or have someone else they idolize. They are in transition just like you, just like me, just like all of us. It may even be a calculated transition, as in the case of an actor who times their diet and exercise regimen to have their body look a certain way on the day of a shoot and are about to start increasing body fat percentage because they are a real person with a life off-camera.
I've written about this at length, but almost all changes are gradual, even when we don't want them to be. If the temperature dropped 30 degrees overnight, the trees would need some time to change the colour of their leaves before dropping them. This is how our minds and bodies work as well. You can decide that today is the day you lose 15 lbs and throw out all of your junk food, but it will take some time for this to register and to become the new normal.
"But I'm stuck in a rut, this doesn't apply to me." Except that you're reading a blog on a personal training website, so something is going on. And if I'm wrong, and you are truly stuck in a rut and not willing/interested in changing anything? Well Father Time doesn't really care about that, and is ticking off the days anyway. That is one transition you don't get to control.
We are all moving towards something, and I feel empowered with the realization that I can influence the direction of my transition. While "There" doesn't exist, we are simultaneously on our way somewhere else and exactly where our path has lead us. Enjoy the transition and take charge of its direction.
Now that we've looked at how starting small relates to our diet, let's apply the same reasoning to our exercise regimen. The approach is the same, so I've left the headings the same.
As I mentioned before, the biggest mistake we make is to try to do too much too soon. There's certainly nothing wrong with working out every day, but what kind of workouts are you doing? Our bodies need to rest in order to get the full benefits of a workout, and it is really tempting to overdo it, especially when we have reached a point of frustration with how we look or feel. There is a spectrum between Couch Potato and Olympic Champion, so figure out where you are on that spectrum and work at your level. If going for a 30 minute walk every night is a huge step for you, then that's the step to take. If you are comfortable lifting the bar when you do a bench press, moving up to 100lbs right away is going to result in one thing; injury. If you overdo it and injure yourself, you may have to take a break from exercise, which will likely have a negative impact on your relationship with working out.
So again the idea is to start small. Work with your trainer to come up with a plan that works for you. Once they know what your goals are and how often you want to workout, they will be able to put something together that will be both safe and effective.
I will discuss this more fully in the future, but it is extremely important to be mindful when you exercise. This ties into the idea of being fair. Listen to your body when you're getting ready to workout as well as while you're working out. If you are overdoing it, you may be able to pick up on that earlier than if you were just mindlessly “pushing through the pain.” You will need to be honest with yourself about the way your body is feeling; soreness is fine, pain is bad.
Small shifts in the way we think can have big impacts, so be aware of what is going on in your mind before, during, and after working out. Are you dreading the gym? If so, why? Learning to let go of the negative mental chatter is not easy, but giving it a try is worthwhile.
Some of us like to run, some of us like to lift, some of us like interval training, climbing, kickboxing, cycling, etc. There is probably something you can do that will seem exciting and help you to actually look forward to your workouts. Start small by trying different fitness classes, finding different workouts online, and talking to friends who already participate in certain activities. “I don't like the gym” is no longer a valid excuse because there are so many options out there, and many of them are available to try for free.
If that all seems like a bigger step than you are ready to take, drop it down a notch. Instead of meeting a friend for coffee to chat, catch up while going for a walk or throwing a frisbee around at the park. Find ways to add little bits of activity into your daily life and you'll be on your way to living an active lifestyle.
This does not mean go out and buy a bunch of activewear and exercise equipment. That would be against the point of starting small! For the purpose of this discussion, “prepared” means that you've checked with your doctor to make sure that you are okay to start exercising, you have a decent pair of supportive athletic shoes, and you're ready to see what happens when you start moving a bit more often. You're ready to be sore the next day, you're ready to forgive yourself for taking a day off, and you're ready to start with a few manageable workouts at a time.
Just like in Part 1, you don't have to do this alone. Find a workout buddy and go for a run or to the gym together, perhaps the same person you send a message to when you make a good dietary decision. If you are having trouble finding the motivation to workout, find 1 or 2 times a week that are non-negotiable. You don't get to skip work if you don't feel like going, right? You don't get to skip your 8am Bootcamp on Monday either. Discipline takes over when motivation isn't there.
The only finish line we have is the one at the end of our lives, so there is no such thing as steps towards being more active, stronger, more flexible, etc that are too small. The key is to keep at it, and not to expect change overnight. You can do this, you just have to do it.
Ok, that's enough. Time for a change.” - Me, you, and everyone else, probably.
Call it rock-bottom, call it a tipping point, call it whatever you want, but something happens to make us want to start all over again. Common tropes include the smoker who throws out their pack of cigarettes or the hung-over declaration of “I'm never drinking again,” but my favourite example can be seen during the first 60-90 days of each calendar year. Of course I'm talking about the resolution-fueled rush to buy gym memberships that end up going unused.
Once again I've offered some cliche's, but I think most of us can identify with some part of those examples. They all have 2 things in common; they are a reaction to a feeling (rather than a fresh start down a different path), and they usually end in failure. The feeling goes away, or the craving comes back, or it feels like change is too hard, and we go right back to the way things were.
So what do we do? How can we make these huge life changes and have them stick? By starting small, of course. By breaking our goals into bite-sized, manageable pieces, we set ourselves up to succeed. We avoid the feeling of being overwhelmed by the magnitude of what we want to achieve, and we avoid the feeling of shame and self-loathing that comes in when we've tried and failed yet again to make the changes we know we need to make.
There are 2 components to wellness to which I'd like to apply this idea, and in Part 1 we'll look at strategies for making positive changes to our diet.
The biggest mistake we make is to try to do too much too soon. Throwing out all of your junk food is fine, until you find yourself right back in the cookie aisle hating yourself for what you're about to do. A better strategy is to make an effort to cut it down. Give yourself guidelines that allow you to enjoy the food you want to eat, but that don't allow you to over-do it. Following the serving size on the package is a great place to start, with the next step being to restrict how often you eat whatever it is. Telling yourself you can never eat cupcakes ever again is a surefire way to make sure that you eventually break down and give in to your cravings, overdoing it when you do.
In a similar vein, when you do decide to enjoy whatever it is you want to enjoy, make an effort to actually enjoy it! When you eat mindfully you are less likely to overeat, and you may find that the smaller portion is even more satisfying when you take your time and enjoy it.
As creatures of habit, it is easy to fall into a dietary rut. We make the same 10-15 things for dinner, we always get the same thing for lunch, we eat the same snacks before bed. Trying out a new recipe can snap us out of this a bit, and making your own healthy meals is a great way to take charge of your dietary changes. Making substitutions is another good strategy. Instead of ice cream for dessert, have some Greek yoghurt with fruit. Instead of chips, try some veggies with hummus. Just be sure that the substitutions you make are actually positive ones, and observe the portion sizes on these as well.
Getting caught with nothing to eat when you're out and about usually means buying food from a restaurant, food truck, or vending machine. While this isn't automatically a bad thing, it just makes it harder to make good choices. On the other hand, declaring that you are going to spend all day on Sunday prepping meals for the week ahead is great, but only if you're actually going to do it. Remember, start small here. Spend a few extra minutes in the morning or before bed to plan out your meals and snacks, even if at first you only do it a few days a week. Bring an apple for that 3pm snack rather than buying a muffin, for example.
You don't have to do this alone. Find someone in your group of friends, family members, or co-workers who wants to make similar changes, and set up a buddy system. Send a text or email when you make good choices, and send one when you don't. Agree to keep judgement out of it, and to act as a support group, rather than competing with each other. If you have a Personal Trainer, they will be happy to be involved as well, and would be thrilled to hear about your successes.
Perhaps most importantly, just keep at it. Whatever it is you are trying to change, just keep doing it until you don't have to think about it any more. That's how you will know the change has really taken place, and you can move on to something else. If you slip up, don't give up; making one mistake doesn't mean you've failed.
Stay tuned for Part 2, when we'll be looking at making small changes to the way we exercise.
Ryan Casselman is a personal trainer, musician, and the founder of Real Trainers. Stay tuned as he finds out what he's going to write about each week or so!