5 Ways to Stay Motivated on Your Health Journey

Have you found it challenging to keep yourself motivated on your journey to improving your health? You aren’t alone. This is something that many struggle with, but today is the day to kick your motivation into high gear. Are you ready? Let’s talk about five ways that you can keep yourself motivated to eat well and exercise. 

1. Listen to an Upbeat Playlist

You know those songs that you can’t help but get excited about when they come on? Start compiling a list and make yourself a workout playlist. Survivor Fitness has two playlists you may enjoy that our participants helped us assemble. Everyone has different music tastes, so what motivates someone else may not motivate you. Ask your friends with similar music taste what they listen to when they need to stay motivated! 

2. Set Specific and Attainable Goals

Setting specific and attainable goals can help you visualize how you will stay on track during your journey to better health. For example, instead of setting a goal to “workout more,” you might instead consider “do yoga three times per week.” This way, you’ve chosen a goal that you can reasonably complete, and you have an expectation for how you can achieve it. 

3. Reward Yourself

Rewarding yourself for reaching a new objective is a great way to give yourself something to look forward to. Consider thinking of small rewards along the way (e.g., a latte from your favorite coffee shop) and a larger reward (e.g., a weekend trip) for when you achieve a big goal. Choose something that you will look forward to every day until you achieve it! 

4. Get an Accountability Buddy

Consider asking a friend or family member to hold you accountable along the way. When you aren’t feeling motivated, you can reach out to your accountability partner for words of encouragement or even to work out together (if it’s safe to do so). Make this relationship work for the both of you, and decide on a plan for consistent check-ins to discuss your progress. Meeting goals can be more fun when you’re doing it together! 

5. Change it Up

Doing the same workouts or eating the same meals every day can make you feel burned out and bored. Try mixing it up every so often to keep things interesting. Look up a new recipe or find a new type of workout you’d like to try. The sky’s the limit. 

6. Go Easy on Yourself

Your motivation will ebb and flow, and that’s okay! Don’t beat yourself up if you find yourself not moving as quickly as you’d hoped. It doesn’t mean that you’ve failed; it just means that you’re human. As long as you’re trying, that’s what matters.

Do Your Workouts Need Some Extra Fuel? 

Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

Modifying an Exercise: When and How

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Exercise is a celebration of what your body can do. It’s also a way to help it continue growing throughout your recovery process. So, how do you know how far to push yourself so that you can accomplish both? You want to improve, but the last thing you want is to overextend yourself and get less out of your workout, or worse, cause an injury. Here are a few signs to let you know that your body needs a modified version of an exercise and how to modify that exercise to fit your body’s needs.

When You Should Modify an Exercise

  • You feel pain when doing the exercise. If you feel pain at any time during a movement, it’s crucial that you stop to notify your trainer. For those who are exercising without a trainer, stop the movement immediately, ensure that you’re doing that exercise correctly, and consider finding a modified version that doesn’t make you feel strained.
  • You are testing the waters with a new movement. When you try an exercise for the first time, and you aren’t comfortable with it yet, it could be safer to start with a modified version of that exercise. 
  • The area you’re working on has been previously injured. As we mentioned previously, if a movement makes you unsure in any way, it’s best to start with a modified exercise. This is especially true if that area has been previously injured, as it’s more likely to cause another injury if you overextend yourself.
  • Your trainer recommends modification. Your trainer may recommend that you modify the exercise at the beginning because they have a grasp on what your body can handle. Even if you feel like you can do more, try a modified version first, and work your way up. 

How to Modify Your Exercises to Fit Your Body’s Needs

There are several ways to modify an exercise to prevent injury and to ensure that you get the most out of your movement. In addition to these tips, you can also try searching for reputable, trusted online sources that offer modified alternatives to your exercise. 

Perform Modified Push-Ups to Increase Your Stability

Consider a modified push-up when thinking of added stability. There are two main options for modified push-ups: a wall push-up or push-ups on your knees. By placing your knees on the floor, you’ve added a stronger base to allow you to complete the movement with less tension. In other exercises, this may look like using two legs instead of one, widening your stance, sitting instead of standing, or using the wall to stabilize yourself.

Slow Down

You might feel pressure to move faster to keep up with everyone else or to finish your workout more quickly; however, it’s more important to ensure that you’re creating a strong foundation for the exercise and building from there. Moving slower allows you more time to think about how that exercise makes you feel, if you need further modifications, or if you’re doing the movement correctly. 

Reduce the Weight

Reducing the weight during an exercise reduces the amount of tension. So, consider using a smaller weight or even using only your body weight when you’re starting out. Remember that form is the most important to prevent injury. Therefore, you should never sacrifice your form to take on more weight.

Give Yourself Time to Rest

If your body isn’t used to doing a particular exercise, it may need more time to recover. You might consider leaving yourself more time in between repetitions or before you move on to the next movement. 

Reduce the Impact 

Reducing the impact of an exercise allows you to be more gentle on your joints. If a movement includes jumping, for example, you may modify it without the jump or make the jump smaller.

Need Guidance in Exercise Modification?

In any workout routine, it’s vital that you always protect yourself first. Watch for cues from your body that it needs a break, communicate frequently with your trainer about how you’re feeling, and give yourself time for gradual improvements rather than running full steam ahead. You know your body best, and with these modification tips, you can change any workout to fit your body’s needs.

Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to provide you with the tools you need to get the most out of your recovery. Contact us today to learn more

5 Ways Exercise Can Improve Your Mental Health

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On the journey to recovery, cancer survivors come to Survivor Fitness because they want to improve their physical health. What we often see, though, is that when our participants are moving their bodies, they also see mental health benefits along the way. Here are a few research-backed ways that taking care of your body can benefit your mind.

1. Improved Sleep

Though scientists aren’t certain of the “why” when it comes to exercise improving our sleep, researchers at Johns Hopkins assert that moving our bodies increases the amount of slow-wave sleep that we get during the night. Slow-wave sleep is the deep sleep that our bodies need to recover from our day’s activities. When exercising with the goal of improving sleep, ensure that you finish one to two hours before you plan to sleep, as your body will be energized and need time to wind down. 

2. Reduced Stress

Have you ever noticed that you feel more mellow after a workout? Or, even after a walk around the block? According to the Mayo Clinic, exercise increases your brain’s production of endorphins, which can improve your stress response and reduce mild anxiety and depression symptoms. Moving your body is also a wonderful way to process your day’s worry, allowing your brain to slow down, focusing on the movement, and providing yourself with an outlet. According to the American Institute of Stress, 49% of Americans find that exercise is a stress-reducing activity. 

3. Increased Confidence

As you begin to see positive improvements in your body’s range of motion, strength, and energy, you might also see a boost in your self-confidence. Exercise helps you to reach your goals and build on your confidence in what your body is capable of, providing you with an opportunity to take control of your health. 

4. Boosted Overall Mood

Physical activity provides a multitude of benefits that can all add up to improve your mood! With a release of endorphins, a reduction in stress, a boost in confidence, and other positive effects, you will likely find yourself feeling consistently happier with a regular exercise routine. 

5. Increased Energy Levels

A body in motion stays in motion! The more you move, the more energy you’ll likely have. This is the result of increased oxygen and nutrients getting to your tissues. As your muscles get what they need, your cardiovascular system works more efficiently, which boosts your overall endurance to tackle your daily activities. 

Looking to Improve Your Mental and Physical Health?

We want to help! Survivor Fitness works with cancer survivors to help them regain their health and wellness through one-on-one personal training and nutritional support. We walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!

5 Ways to Keep Your Body Moving in Winter

It’s always a little more motivating to get up and get outside when the sun is shining and the skies are blue. But what about when temperatures plummet, and your cozy blankets are calling? We can help! To keep your body moving and maintain your consistent workouts, here are five suggestions to try this winter.

1. Bundle Up and Get Outdoors

When temperatures are low, it might not be as fun to get outside for a good workout. Even daily tasks, like taking your dog for a walk, are much more enjoyable when you’re not continually thinking about how ready you are to get back into the heat. Dressing for the cold will help make your outdoor experience much better. Bundle up in your warmest clothes and go soak up the Vitamin D! Getting outside in the fresh air and sunlight is still essential during those winter days.

Tip: Start your week by checking the daily forecast and plan your outdoor workouts on the warmest days!

2. Search for At-Home Workouts Online

The internet is full of free at-home workouts! Survivor Fitness has some excellent ones on our YouTube page. To mix it up, you can also find options on Fitness Blender, Yoga Journal, the Nike app, and several others. With a quick Google search, you can find the types of exercise you enjoy doing at the levels you need. Ask friends, family, and your Survivor Fitness community for recommendations of online workouts they love.

3. Join a Local Fitness Facility

Though COVID-19 has kept many of us from being able to get to the gym or participate in group workouts as often, there will be a day when we are able to resume more consistent gym schedules again. When it becomes safe to do so, find an indoor option you can rely on. No matter what types of exercises you enjoy, try looking around to see which local gyms offer those classes or equipment. Fitness centers are especially popular with those who love to swim but have to miss out on their daily pool laps when it’s too chilly to head into the water.

4. Gather Friends for a Walking Group

Accountability makes it easier to stay moving during the winter months. When it’s cold outside, it’s tempting to curl up under a blanket and binge-watch your favorite movies or shows. But, having someone who will keep you on a schedule and motivate you can go a long way. Choose an accountability partner or gather your friends for a walking group that meets at a certain time each week. If it’s too cold to bundle up and walk outdoors, try finding an indoor place to walk, such as a local mall or indoor track.

5. Find Daily Opportunities to Keep Moving

Whenever you can, try creating opportunities for yourself to get in some extra movement. These can be small things like taking the stairs instead of an elevator or parking your car further away from the grocery store entrance than you usually would. You can even get your family or spouse involved—have a dance party! Set a step goal for yourself each day, and try to hit that as often as possible, even if that means simply walking around your house. These little opportunities are all around us.

Your Everyday Accountability Partner

Don’t let the cold weather keep you from getting in the exercise that your body thrives on. You can stay moving all winter long with these five tips! Are you or someone you know a cancer survivor? Survivor Fitness helps survivors regain their health and wellness through one-on-one personal training and nutritional support. Contact us today to learn more and sign up for our newsletter for continued information!