1. POSITIVE RESPONSE TO EXERCISE. When she has to skip the gym for a day, and gets back in there the next day, she always reports that it "FELT GREAT TO BE BACK". Even if it means she works out a few initial tears on the treadmill. To me, a positive response to exercise is such a predictor of whether or not someone is going to stick with it, as well as a status update on their underlying general health.
2. OUTLINING WORKOUTS FOR THE WEEK - and then modifying as needed. If for some reason she gets blindsided at work and can't make the spin/pump/workout she had scheduled for the evening - she does something else instead - but she does SOMETHING. Small changes over time yield big results.
3. PRE-PLANNING MEALS - Valerie already ate pretty healthy - her diet primarily focused around REAL foods, balanced meals, with healthy ingredients and nutritious recipes. But, like all of us, she sometimes made choices that were perhaps not "optimal" - especially in the midst of a hectic day at work, when searching for lunch. This could in turn throw off her energy for her evening workout. So, Val started focusing on bringing her lunch and healthy snacks to work. This helped, as she did not get so hungry that she made less than optimal decisions. And, she began to regularly incorporate some more vegetables in to her meals. Vegetables are not only super-healthy but they are really filling. She also cleaned out some of those foods that were not a regular part of her diet, but could add up over time. For now, she is eating extra-clean, so she can hit her personal goals.
4. TRYING NEW CLASSES. Valerie has been GREAT when it comes to trying new classes. Among others, she has tried Mallory's Ballet Class, Stephanie's Pure Pump and Kickboxing (sometimes back to back!), Cardio Circuit, and a bunch of new Pure Cycling Classes. She reported back to me the ones that she liked the best, and made them a regular part of her schedule. This is SO GREAT! Making a class a regular part of your workout schedule gives you a scheduled "appointment", and also the motivation from someone who can push your harder than you might push yourself. And, because she has a shoulder injury, she will inform the instructor ahead of time and/or modifies herself to make sure she keeps that shoulder on the road to healing.
5. BEING OPEN TO CHANGE. Valerie really inspires me with her positive attitude and her progress, despite all the setbacks that inevitably show up in our lives - and she has had more than a few these past couple months. In her last update, she told me is feeling VERY FIT - oh yah!!! And that is pretty impressive since she already has quite the fitness and running background. So, her initiative, focus, and raw talent, (coupled with a few practical changes to her diet and modifications to her workout routines) are totally spelling success. Take note, other contestants! Val is in it to win it!
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