Jillies Blog

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Physical Activity – Overcome Barriers

Physical Activity has become a popular and effective way to manage physical and mental illness. Doctors are now prescribing exercise as a way to manage and prevent illness. It is easy to take a pill, but making lifestyle changes by increasing physical activity has a longer lasting effect and you will experience wholistic changes in your life.

If you have read my post Barriers to physical activity you may have identified some barriers that relate to you, maybe you have made a list.

Overcoming these barriers takes commitment and adjustment, however you will feel the benefits in all areas of your life.

How to Overcome Barriers to Physical Activity

I Don’t Have Time

  • Set short, medium and long term goals. Ensure you commit to achieving these goals
  • Get motivated by others or start the local Park Run
  • Ask friends or family to do a physical activity with you
  • Walk to places you would have normally travelled to in a vehicle. At the very least, park a bit further away from your destination, or get off the bus a few stops early, and walk the rest of the way
  • Plan your activities to suit your time table, even if its short sessions

I Lack Motivation

  • Set goals and reward yourself when you achieve them
  • Think about all the reasons why you want to be active
  • Identify activities you enjoy
  • Be physically active with your family and friends
  • Take a group class
  • Monitor your progress, use charts to enable you to see your progress

I Experience Physical Barriers

  • If pain is a barrier, remember that physical activity may actually be effective in reducing pain. Listen to your body. If the pain occurs after you start your program, see your Doctor you may have suffered an injury. If you are experiencing chronic pain you may need assessment and management by a Health Professional. I personally don’t believe in “No Pain No Gain”. Pain is the bodies way of telling us that there is something wrong and we need to have it assessed and monitored.
  • Starting physical activity can be difficult when you feel fatigued, start with the end in mind. Often you’ll feel more energised after a workout. Acknowledge your sense of accomplishment.
  • I suffer from Urinary Incontinence This is more common than is realised. There are steps you can take to manage this and not allow it to affect your exercise goals

Lack Confidence and Self Conscious

  • You may be self-conscious about your body or participating publicly in a physical activity, but physical activity doesn’t mean you need to force yourself out of your comfort zone
  • Start slow with an activity you know well, and you’ll soon discover your self-confidence. This will allow you to be more willing to try new things—and step up your intensity level
  • When you attend the gym or are out walking be proud of yourself that you are out there doing if, you are way ahead of anyone else

I Don’t Have Access to a Gym

  • Make physical activity part of your daily activities for example: walk up the stairs instead of the lift, walk to work, use your housework as an exercise session, take the children for a walk, walk your pet, take up walking with a buddy
  • Use home exercise apps that suit your needs, there are several to choose from
  • Be creative and utilise your resources, exercise doesn’t have to be expensive or complicated

Remember that everyone is different, there is no one size fits all exercise program or exercise tolerance. The key is setting your goals, set them effectively and you will find the overcoming the barriers to your physical activity program are achievable.

12 Strategies to Stop Procrastinating

Procrastination can be a good thing, it allows you time to think about a project, get creative and formulate an effective plan to achieve your goals. Procrastination can also have a negative effect because it can stop us moving forward. Here are 12 strategies to add to your toolbox to Stop Procrastinating.

Do you experience one of these reasons for procrastinating!!!

  • Are you afraid of failure?
  • Do you fear success?
  • Do you have a negative voice in your head telling you that nothing you do is ever good enough?
  • Are you a “perfectionist” and can never get started on a task?
  • Do you lack the skills to get started?

Once you discover the reasons for procrastinating, you can take steps to make procrastination a thing of the past and enjoy a more successful life.

Here are 12 strategies that will assist you to “dig yourself out” and plan your next project.

 1. Do the most difficult and most unpleasant tasks first

Get them out of the way so you can feel proud of what you’ve accomplished. Everything else will seem easy after that.

Eat That Frog! 21 Great Ways to Stop Procrastinating and Get More Done in Less Time

2. Break down big projects into smaller ones

Complete a small section, then move on to another part of the project. Eventually these blocks of work will all add up to a complete project.

3. Schedule work time and break time

Sometimes you don’t need long hours to complete a task, just be consistent, focused effort for short periods of time. Work for 25 minutes, then take a break for five minutes. Do this for four sessions, then give yourself a reward of a longer break such as 15 to 30 minutes. Continue in this manner until you complete the task, and then move to the next item on your to-do list.

4. Transform your tasks

If you find the task dull, boring or difficult, turn these negatives into a positive. For example, if it is dull, promise yourself a reward once it is done. If the task is difficult, what wonderful new things will you learn in the process of accomplishing it?

5. Avoid perfectionism

Remember that it does not have to be perfect; it just needs to get done. Do your best, but don’t miss a deadline either.

6. Get Organised

Be organised, write down what you have to do to get started, refer to this list often until you have a ritual you are comfortable with.

7. Learn the Skill Set you require

Often a project might just seem too overwhelming. Ask others who have the skills you need to help you get the job done.

8. Reward yourself along the way

Be sure you reward yourself, this is a really important step.

9. Manage your time

Use planners and diaries to keep track of all deadlines. Give yourself a time so you are not stressed and working down to the wire.

10. Establish your priorities

Deadlines are a fact of life. Determine what must be done first, but be prepared to switch from one task to another.  For example if your current assignment is due at the end of the week but a new one comes in that needs to be done by the end of the day.

The Science of Powerful Focus: 23 Methods for More Productivity, More Discipline, Less Procrastination, and Less Stress (Live a Disciplined Life Book 13)

11. Keep the End in Mind

Think how great it will be once you have completed the task.  If it’s a long term project like wellness and health or similar break it up into small steps and reward yourself after you have completed the goal.  It may start with an hourly or daily achievement.

12. Turn off your inner critic

Be kind to yourself, acknowledge every step and think about how great it feels to accomplish your goals.

Procrastination can be beneficial because it is just a way of giving yourself the maximum amount of time to mull something over before you begin. You can gather your thoughts, take in more inspiration, and look beyond the most obvious solutions to find the most creative ones.

However procrastination can also be paralysing and be a hindrance to you achieving your goals.

The above 12 tips may assist you if you are having difficulties getting started.

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Setting SMART Goals

Goal setting is important when you are working towards a Healthy Lifestyle.

SMART is an acronym you can use to guide your goal setting.

To make sure your goals are specific and attainable, each one should be:

  • Specific (simple, sensible, significant).
  • Measurable (meaningful, motivating).
  • Achievable (agreed, attainable).
  • Relevant (reasonable, realistic and resourced, results-based).
  • Time bound (time-based, time limited, time/cost limited, timely, time-sensitive).

How to Use SMART

1. Specific

Be specific and think about your goals in terms of thinking about:

WHAT you want to change

WHY you want to make the changes

HOW you are going to achieve it

WHEN you expect to achieve it

To begin this process think about one area of your life you want to change because you want to bring more enjoyment to your life or you want to be healthier. It might be that you want to make changes in one of these areas; your diet, exercise, mental health, sleep hygiene or reduce your alcohol intake.

Be specific, you will have more success if you choose one area and focus on that for a period of time. When you see you are achieving your goals you will have the motivation to keep going.

For example you may have just had a check up at the Doctor and found you have hypertension (high blood pressure) and you have been told you need to “lose some weight” and “improve your lifestyle”. This statement is very broad, there is nothing specific that you can focus on.

Making changes in one area of your life has a positive effect and you will notice improvements in other areas. If you were to commence a weight loss program you will notice you start to sleep better, have more energy and will interact more with family and friends.

To make this more specific start by stating your goal in a precise format.

For example:

What do I want to change: I want to lose weight.

Why do I want to make these changes. I need to make these changes to improve my health, manage my blood pressure and improve my lifestyle. I am totally sick of the way I have “let myself go in the last few months”. I want to fit into all the clothes I have in my wardrobe. I cannot afford to buy anymore. I want to feel alive and sexy again.

How am I going to achieve this. I am going to achieve this by setting SMART goals and following the plan I formulate.

When do I expect to achieve it. I will set short medium and long term goals. I will have weekly, monthly and three monthly targets.

2. Measurable

Making your goals measurable will enable you to track your progress and stay motivated. Assessing your progress will help you to stay focused and meet your deadlines.

Another benefit which is equally important is to acknowledge to yourself that you have achieved your weekly goal (an example would be to lose 1 kg weight). You will have a feeling of achievement and this will give you the encouragement and incentive to continue.

An example of how a specific goal may be written

3. Achievable

Your goal also needs to be realistic and attainable to be successful. Attaining your goals may be a challenge however this does not mean they are unachievable. Be patient and kind to yourself. Have you planned short term, medium term and long term goals?

Few people like change, identify if your resistance to change is getting in the way of achieving your goals.

Look at creative ways you can plan to accomplish your goal. Set up a support system with your family and friends to help you achieve your goal.

Seek assistance from a professional to give you a kick start. Contact a Professional Life Coach, a Wellness Coach or a Medical Professional.

4. Relevant

This step is about ensuring that your goal matters to you, and it aligns with other relevant goals. Ask yourself if this is the way forward for me.

Your goal needs to be important to you. It needs to have significance or, otherwise, it can easily be discarded….

Revisit your initial commitment and ensure you are still on track. If you do get off track reassess your position and reestablish your commitment to your goal.

The path to success can be a challenge, It is not uncommon for people to take two steps forward and one step back. It’s the moving forward that counts.

5. Timely

A SMART goal must be time-bound in that it has a start and finish date. If the goal is not time-constrained, there will be no sense of urgency and, therefore, less motivation to achieve the goal.

In the case of an ongoing goal like weight loss you will have your plan divided into short, medium and long term goals. The targets you will achieve will be set at frequent intervals.

When you are setting up your SMART goal plan make sure you write it clearly and leave space for your own comments. Make your goal sheet into a poster and attach it to the wall or your fridge where it is in full view.

Celebrate each goal you achieve by getting yourself a reward or marking a series of points for the goals you have achieved. Treat yourself to a weekend away, treat yourself a new outfit. Do something to acknowledge your achievement.

Download the PDF for setting SMART Goals.

The information in this article is provided for general information purposes only. It should not be treated as a substitute for the medical advise of your own doctor or any other health care professional. If you are making lifestyle changes it is a good idea to consult your doctor to discuss theses changes and monitor your health.

Fabulous at Fifty Plus

You can be fifty plus, be fit, look fabulous, feel foxy and have a great time……Guys this is directed at you to!

You have learned so much from your past and you still have years ahead of you, you owe it to yourself to be the best version of you!

Have you said to yourself for the last maybe years or months that this is going to be an amazing year.  You have decided to go all out by sprucing up your wardrobe, starting a new exercise routine and getting your mojo back. You start with great intentions then you lose your focus and don’t achieve your goals.  This then becomes too much and you lose motivation and you feel like a failure.

Change is by Choice!

Making the decision to change is relatively “easy”, continuing the commitment to yourself is where the challenge is, particularly if you have done this before, and in your own eyes “failed”.  Therefore you lack confidence to be able to move forward with your plan.

One of the reasons for this could be that you are inexperienced to move forward. You have spent years in your comfort zone and now lack the experience and confidence to be fit, look fabulous, feel foxy and have a great time.

You probably look around and see other women or men who seem to be much more confident than you are.  What this means is that with the right support, knowledge and training you can do it too.  You can be self confident in any situation with the right support and mindset.  The assumption that the way you are is unchangeable is just not true.  If you keep saying that this is the way I am, or I am just not self-confident then you will sabotage yourself over and over again.

Sometimes when making changes or doing something new you can become overwhelmed or even doubtful about your ability to learn or apply  the changes.  Many people believe that because they feel like this in the beginning it is because they are unable to learn or apply the new skills or concepts, what you need to understand is that this initial stage of feeling overwhelmed or doubtful is a normal part of the learning process. You may benefit from Lifestyle Coaching which in essence is supporting and encouraging you to formulate a plan and make changes to your lifestyle. Lifestyle Coaching Packages

The path to change does not go in a straight line, it goes something like this:

First there is a short burst of improvement then followed by a falling back a little bit, then sticking with it then another little burst of improvement followed by a falling back a little, then another little bit of improvement followed by a falling back and another little burst of improvement and so on…. Said another way the path to mastering the change is “2 steps forward and one step back”.

If you are unaware that this is the process, when you take that one step backwards the tendency is to get discouraged. You may say to yourself “what’s wrong with me I’m just not as confident as I would like to be”.  However if you are aware that this is part of the change process, (which is a short burst of improvement followed by a falling back a little, sticking with it, another short burst of improvement followed by a falling back a little) then you will know that when it seems like you are falling backwards, when it seems like you are not making progress then that’s the time to recommit and redouble your efforts because the next big improvement is just around the corner.

You continue to move forward to being fit, looking fabulous, feeling foxy and having a great time and the life changes you make will be lasting.

Just relax and enjoy the journey and you will find that your confidence will continue to increase. You can do this, it is not rocket science, just allow yourself to go through the learning cycle and if you do then you will develop a pattern of unstoppable self-confidence and empowerment.

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