Creating Brand Loyalty as Trainer

Creating Brand Loyalty as Trainer

Standing out in the market is important. And offering a competitive service and price are effective at capturing customer’s attention. But taking that attention and turning it into repeat clients with brand loyalty is critical to your long-term success. So let’s discuss key steps you can take for creating brand loyalty as a personal trainer.

  1. Establish your brand // Build brand awareness.
  2. Deliver your brand // Grow your brand.
  3. Earn referrals // Create brand loyalty.

HOW TO ESTABLISH YOUR PERSONAL TRAINING BRAND

You can think of a brand as an identity. It is more than what is on the outside – it is the experience. What is the culture, the vibe, the feeling you get from walking into the building, seeing your trainer and working out.

Creating a brand is done with intention. Research the market – who is your target market and who are your competitors? Where can you speak to your target market? How are you different than your competitors?

Then, answer the question, why should your ideal client pick you?

And you have found your message.

Get your message out into the community and start building brand awareness. Let your clients experience your message and grow your brand.

RESOURCES TO SHARE YOUR BRAND

  • Website / Online Listings
  • Social Media
  • Community Organizations / Publications
  • Email Campaigns
  • Events / Open House

If you are already an established personal trainer looking to change your current career trajectory. You might want to consider some new ways to improve your career satisfaction.

HOW TO CONSISTENTLY DELIVER A BRAND EXPERIENCE

Have a system. Keep yourself accountable. Do the little things.

Working in a system to onboard new clients, evaluate client progress, maintain records, and communicate with clients will make you more successful. Keep yourself organized so you spend less time managing and more time delivering. And set firm boundaries that define your clients experience and use the system to ensure they are held.

Remember personal training is a relationship based job, cultivate strong relationships as an extension of your brand.

STANDARDS YOU CAN SET

  • New client inquiries are answered within 48 hours. Making an impression before you even have made them a client.
  • Have branded paperwork and a process for before, during and after a clients first session.
  • Follow-up with your clients, answer texts/e-mails, and research additional information.

WHY EARNING REFERRALS IS AN INDICATOR OF BRAND LOYALTY

Only a client with brand loyalty will be referring you new business. Having your clients act as brand ambassadors, getting your name on the minds of people in the community, sending you referrals is an effective way to gauge your success as a personal trainer. 

Asking for referrals can be awkward, which is why I believe in sharing with your clients what you need. By simply telling them you are looking for 1-2 new clients, or have a specific time slot that opened up can trigger a referral.

SELF-EMPLOYED VS EMPLOYED

In our industry, clients are generally loyal to a trainer and not a gym. So whether you work for yourself or someone else, your brand loyalty is important.

But both of those career paths have obstacles. Pure Fitness is offering a new opportunity to personal trainers. A cost-effective way of owning their own business. To truly take control of the career growth and earning potential through a studio rental. And minimize overhead expenses, alleviate a lot of financial risk and stress associated to ownership and allows full control over their business.

If you are in the Milwaukee area use the contact form below to get more information.

MORE DETAILS

A monthly lease payment at Pure Fitness covers all overhead expenses, we guarantee there will be no surprises. Rent, internet, cleaning, garbage, landscaping/snow removal, music, utilities and more are all covered in the monthly payment. It also gives you access to your own dedicated, fully equipped training space and a common area with cardio equipment and additional strength training equipment. 

GET MORE INFORMATION

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Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

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The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

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RESOURCES

BLOG

MONTHLY EMAIL

DIGITAL PRODUCTS

10950 N. Buntrock Ave, Mequon, WI 53092

How To Recover From Your Workouts

How To Recover From Your Workouts

Exercise and recovery go hand in hand. They work cooperatively and feed performance. Whether you are recovering from an injury, playing high level sports, trying to improve your overall health, or anywhere in between. Recovery has to be a part of your exercise program. And a well rounded approach requires multiple mediums.

You should think of recovery from your workouts as hands on methods like stretching and foam rolling, as well as commonly overlooked methods like sleep and nutrition.

 

Table of Contents

  1. Static Stretching
  2. Recovery Tools
  3. Nutrition
  4. Other Variables
  5. Low Back Pain

STATIC STRETCHING

When we talk about range of motion we are talking about the movement allowed at a joint. There is a standard range of motion that a joint can produce and it does vary. For example the elbow is a hinge joint and has a range of motion based on flexion and extension. Where the hip joint is a ball and socket allowing for circumduction, which includes flexion, extension, adduction and abduction.

We use mobility and flexibility training to change our range of motion to alleviate pain and improve performance. To simplify things think mobility exercises address the joint, flexibility exercises (stretching) address the muscles, and mobility and flexibility work synergistically to improve range of motion.

There are also many different types of stretching – static, dynamic and pre-contraction. Of course there are also sub categories to those types. For the sake of this article we are looking at static stretching, where a stretch (or muscle lengthening) is being held for a period of time.

Static stretching is either active or passive. You can translate that to be being done by yourself or with assistance. The assistance you use can be a wide variety of things like a strap or another person.

The maximal benefit comes from holding a static stretch for 20-30 seconds each. And following posture guidelines and listening to your body (aka avoiding pain) are necessary to see results in your flexibility, mobility and pain relief.

TRACTION STRETCHING

Traction stretching is a type of passive static stretch where by holding onto an object you create traction at the desired joint stretching the associated muscle(s). A good example of this is a lat traction stretch where you hold onto an object with one hand, bend your knees, and shift your hips backwards to provide traction at your shoulder as you hold on to the stationary object. Rotate your shoulders as needed to find the best stretch.

Traction stretching is highly effective for muscles of the upper body where you can use your hands as anchors.

LOW BACK STRETCHES

*Disclaimer! If you have a diagnosed herniated disk or other spinal problems, that is much different from the muscles in your low back being tight! It is also wise to look to your hamstrings first. If they are tight, stretching them will also help your low back.

Erector Spinae Twisting Stretch

This one is sure to feel amazing on low back. Holding on to a pole, chair, or anything you have at home, bend forward with your chest parallel to the ground. Rotate your hips to one side. The leg that is on the open side should have the straighter leg while the other one bends. You should feel the stretch on the side you are opening up to.

Seated OH Reach

This is one of my personal favorites for targeting my lower back. I always feel like it targets that exact spot I need. Seated with legs spread apart (only at your comfort level). Place both hands overhead. Reach toward one toe or however far you can reach. Focus on the top arm to get the most stretch through your lat and lower back.

Seated Crossover Stretch

Seated on a chair, sit with your legs about shoulder width apart and bent at 90 degrees. Take one leg and place the ankle of it on top of the other leg. Proceed to pull your knee toward your opposite shoulder. You should feel a stretch through the top of your glute to your lower back. If you need more of a stretch, walk your bottom foot outward a bit.

SHOULDER STRETCHES

Lying Chest Stretch

Lying on a bench or foam roller (Foam Roller), be sure it is centered on your back and you have room to let your arms hang off over the side. Have your core tight and back pushed into the surface you are on (this can also be done on the floor). Let your arms fall out to the side, keeping your elbows bent at 90 degrees. You should feel a great stretch in your chest.

Wall Chest Stretch

Stand next to any wall with your side facing the wall. Place your hand closest to the wall on it with your elbow bent. Within your range of motion and comfort level slowly rotate away from the wall until you feel a light stretch in your shoulder/chest. Be sure not to try and push your range of motion past what you have.

Chest Openers

Lying on your side with your knees bent and legs stacked on top of each other, start with both your arms out in front of you also stacked on each other. Open up with the top arm to reach toward the floor behind you. It is important to keep this arm in line with the other one. Again, be sure you do not push your range of motion past what you have.

HIP STRETCHES

Frog Stretch

One of my absolute favorites for hips! Start by kneeling on the floor and then take your knees as wide as you can within your range of motion. Your feet (toes, mainly) should stay together as you do this. Reach out on the ground in front of you and allow your glutes to sink back into your heels.

Kneeling Foot-Elevated Stretch

Grab a chair or coffee table, whatever height is comfortable enough for you to take a half-kneeling position and have your back foot on it. If you need a cushion for that knee use a stability pad or a blanket! Push your hips forward without arching your back and squeeze your glutes to get a great hip flexor stretch!

Seated Hip Stretch

Sitting on a chair, bring one leg up over the other just as you did for the seated crossover stretch. Instead of hugging that knee to your chest, you are going to push that knee down away from your body for a stretch in your hip flexor. Be sure to keep a tight core and neutral spine to not lean forward into the stretch.

RECOVERY TOOLS

All recovery tools below are used to accomplish myofascial release. Simply put this is an alternative medicine therapy used to treat immobility and tight muscles. By relaxing those muscles, through gentle sustained pressure, we can relieve pain and restore movement. The primary variations between products are in size, density and ergonomics. 

These are a lot of different varieties on the market and tons of new ones coming out everyday. Some of them will absolutely be worth the money. Others could be a hoax. What we suggest to all of our clients is that if it sounds too good to be true, it probably is.

These are affiliate links. While there is no cost to you when you order through them, I do make a commission. Your support, by ordering through them, is greatly appreciated!

recovery tools for post workout

THERACANE

I still remember the first time I saw this recovery tool. I felt like I was looking at torture contraption. Then a very kind physical therapist showed me how to use it on my neck and back to release my tight muscles from working at a computer, swimming, volleyball, etc. I fell in love. I carry stress in my shoulders – from my traps to rhomboids. This baby squeezes in there and can hit all those tough to find spots that you ask your massage therapist to get to. But you are doing it all yourself! Easy to store under a bed or in a closet.

REASONS TO OWN A THERACANE

  • Easiest way to target the neck and shoulders.
  • Sleek design is easy to store.

Click here to see it on amazon.

THE STICK

I can’t emphasize this product enough for runners and volleyball players. As a runner myself nothing has been as effective as The Stick in targeting the tension in my shins and calves. As a former competitive volleyball player The Stick was great to have on hand during long tournaments. Very effective for the large muscles in the lower body – quads & hamstrings. For on the go muscle tension relief this has been a go to for me. It easily fits in a gym bag or backpack. Making it a perfect companion for most sports.

REASONS TO OWN THE STICK

  • Great for targeting the lower body, especially for runners.
  • Easy to travel with – gym, competitions, vacation.

Click here to see it on amazon.

FOAM ROLLER

This is a stand by that I would recommend everyone have. It can not only be used for myofasical release, but also for mobility. You can check out our YouTube channel for mobility and recovery workouts focused on using a foam roller. We like this foam roller because it is high density, but that may not be everyone’s preference. First timers to foam rolling may find this too hard, that it is uncomfortable. Try to control your pressure on it and know that it gets better with time. Under $30 and highly functional.

REASONS TO OWN A FOAM ROLLER

  • Versatility – both mobility and myofasical release.
  • Effective – tons of data to support the use of a foam roller to improve muscle tension.

Click here to see it on amazon.

LACROSSE BALL

Simple and effective we keep a bag of lacrosse balls in our gym. I even keep one in my training bag. And I gave them as stocking stuffer gifts to my family two years ago. The size and firmness is effective at reaching deep muscles and pin pointing tight muscles. It is amazing on the arches of your feet.  Low cost investment, easy to store and highly effective.

REASONS TO OWN A LACROSSE BALL

  • Size – small enough to travel, easy to store (and lose) but highly effective at targeting small or deep muscles.
  • Doubles as a dog toy 😜

Click here to see it on amazon.

THERAGUN G3

I would consider this the “cadillac” of recovery tools. It carries the highest price point by far, but it also has the ability effectively target your entire body. The changing attachments allow you to reach large and small muscles all over. If I had to name a draw back, you can’t easily use this on your back yourself. But I’m sure your housemate, spouse, or workout buddy would be glad to trade “massages”.

REASONS TO OWN A THERAGUN

  • Percussive technology – a new approach to myofasical release that is easier to “administer” than most other recovery tools.
  • Various attachments that allow you to work muscles, large and small, all over your body.

Click here to see it on amazon.

BONUS – EPSOM SALT

Personally, I would volunteer for a bath at any moment of any day. So why not maximize my time in the bath with some epsom salt to help pull tension out of my muscles? Just kick back and enjoy the bath! Remember to drink plenty of water if you take a hot bath. Hydration is an important part to recovery during training.

Click here to see it on amazon.

NUTRITION

There is a lot of information out there saying drink this, eat that and promising some incredible results for sports performance and weight loss. In fact there is so much information that I think we have actually lost sight of food. We have lost sight of the joy of cooking. The joy of sharing a table with family and friends. The joy of food.

Yes, it is true. Food is fuel. We literally need it in order to keep our body running.

And yes, there is an entire science built around nutrition for peak athletic performance, nutrition that can treat the sick, and the nutrition we need to survive just to name a few. However, food is so many other things. It is social … creative … delicious.

On a macro level your body needs carbohydrates, proteins and lipids (fats).  And when you workout you deplete your carbohydrate stores. Which are in high demand to continue functioning the rest of the day. Your muscles also breakdown under the stress of exercise and protein repairs and builds them. So after a workout you should be consuming both carbohydrates and protein to help your body recover.

That’s it. 

I truly encourage you to keep it simple. Find some balance. And most of all have fun with food. 

OTHER VARIABLES

This by no means is an exhaustive list. Rather these are areas of recovery that I am educated enough to speak on and that I think are actionable items. Other variables to consider in your workout recovery could be things like sleep, stress, hydration and total training volume.

Nutrition is also a large component of recovery that I touched on, but it is a science of its own and I am no expert. If you have put your best foot further in all the other variables and can’t seem to nail down recovery or maybe even progress in the gym I would highly recommend speaking with a registered dietician.

MANAGING LOW BACK PAIN

One of the most common complaints I hear from my clients is low back pain or discomfort. And do you know what? The majority of them just need a stretching and recovery program to offset their lifestyle.

I have seen the most relief from incorporating a recovery program that focuses on the muscles above and below the hip. There are a decent number of muscles that are in or around your hips – 4 quad muscles, 3 hamstrings, 4 glute muscles, adductors, abductors, not to mention the muscles of the low back like your QL, lats and erector spinae and more.

Our body is one big chain reaction, inside systems and between systems. Since we are talking about the muscular system, let’s look at physical habits. When we do one habit chronically our body will have a chronic response and overtime this can cause problems, think regularly sitting for extend periods of time.

When we sit our hips and, therefore, the anterior muscles are put into flexion. That means that there is a reaction in the body where the opposite happens. In this case is it extension (the opposite of flexion) of the posterior (the opposite of anterior) muscles of the hip. When we stay in that position for regular and long intervals the muscular starts to adapt.

The muscles in flexion start to shorten. The muscles in extension start to lengthen. So you get tight in the front and loose in the back. This change in tension impacts the position of the pelvis. Which in turn creates another chain reaction. And often times you end up with low back pain.

If you are experiencing low back pain I suggest you take stock of your daily habits and see what can be adjusted to avoid chronic habits that may be negatively impacting you. In addition, I would encourage you to add activities like foam rolling, joint mobility and stretching to your week.

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

read more
The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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Mental Challenges of Training for an IronMan As a Mom

Mental Challenges of Training for an IronMan As a Mom

Last week was the hardest week of training for me. But probably not how you are thinking. The mental challenge of training for an IronMan is the most significant part for me and doing it as a new mom has been wild.

Physically I was fine. I mean sure i was tired. But last week I had one question on my mind.

What in the literal fuck am I doing?

This wave of emotion came over me. It wasn’t doubt, it wasn’t fear … it was time.

All this precious time I was spending training. Spending away from Freddy and Mike. And, well, maybe it was a bit of jealousy.

MANAGING THE MENTAL CHALLENGES OF TRAINING FOR AN IRONMAN

Jealousy is just ugly. It happens to us all, but it is still ugly. I can be the most competitive person in the room and stand out for being obnoxious, head strong, stubborn … but every time I realize my emotions are being driven by jealousy I shiver.

A chill actually goes up my spine.

Simply put, jealousy is a quality that I can’t stand. And when I feel jealousy creeping it’s ugly head into my life I try my best to turn it into respect and inspiration. The key here is to realize that your emotions are being drive by jealousy.

Unfortunately for me it took ALL week to put my finger on it.

I battled through shitty workouts and crappy feelings. Ignoring my desire to quit. And trying my best to remember why I signed up for this race.

MOMMA RAISED NO QUITTER.

While I embrace this mantra, I hate it. Because knowing when to stop and quitting get lumped together. I have worked really hard my whole life to learn when it is the right time to stop. I have gotten it wrong too many times to even begin to count.

With my stubborn personality battling these sneaky feelings of jealousy I tried to find solid mental ground to stand on.

I rode my bike inside instead of outside because that was easier. I demanded the bare minimum from myself. The house got messy. I asked for more help from my family. And I had numerous sassy and exploitive filled conversations with myself.

In the end, I gave myself grace.

Not because I’m some magical human that always ends on their feet like cats. But because I realized I was destroying my own goals. Complete and utter self-sabotage when I was less than 7 weeks out from my goal.

Believe me when I say this… I did not make this realization of self-sabotage and instantly become reinvigorated. I first had to be annoyed with myself. My jealousy turned into a bit of anger towards myself, which turned into energy I poured into my workouts.

After a few workouts I felt the stress, jealousy, anger lift.

My mental feet were back on the ground.

GET OUT OF YOUR OWN WAY

My story isn’t new. Jealousy has been knocking hardworking people down for centuries. But there is a broader message here that I live by. Sometimes the hardest thing we must do is get out of our own way.

Self-sabotage. Fear of failure. Excuses. There are a lot of ways we hold ourselves back. But with time spent in reflection or even simply with our own thoughts we can get out of own way and find balance and even the success we work for.

One of the biggest challenges I have faced is getting in all my workouts. And I know that I am not alone in that. It is a common theme for every person trying to train for an IronMan and have a job, family, hobby or any interest in life.

If you are really going to “get out of your own way” leaving the excuse of scheduling behind is necessary. I have shared a few of my training strategies in past blogs. If you feel overwhelmed by run training or just don’t like running long distances read my post How to Use Interval Training for A Successful IronMan Run.

And if you are struggling with getting into the pool to train for the swim read IronMan Strength Training for the Swim

.

MASTERING THE MENTAL CHALLENGES OF TRAINING FOR AN IRONMAN

Frankly, you don’t do an IronMan alone. You may think you train and race alone, but really you are surrounded by people who want you to succeed. They want you to cross that finish line.

I have found it very helpful to use the enneagram personality assessment to better understand myself, the motivation behind my decisions and goals and my approach to training. You can read more about it in this post Enneagram Types and Exercise: Finding What Your Type Means for Your Workout

.

LEAN ON YOUR SUPPORT NETWORK.

I spent Sunday planning every workout and every task this week. Getting my support network involved everywhere I could. To help me succeed.

Yes, I do have to give up some time with Freddy. But that means he gets more time with Mike and our family/friends. That is never a bad thing.

Parent guilt is a real thing I’m finding out. But IronMan helps me keep an identity I had before having Freddy. It helps me remember that having a child doesn’t mean giving up your goals or passions. And most importantly it helps me remember that life is hard.

NONE OF IT WILL BE EASY.

I’ve never had an easy workout. But I have had ones that felt incredible. That built me up. And isn’t that what life is?

Opportunities exist every day that won’t be easy. Some will make you feel incredible, and others will just be hard. But both will mold you. Both will help build your character, your you-ness.

If you have a bad week at training/work/school, maybe, just maybe, you need to get out of your own way.

Cheers to 7 more brutal weeks and 1 absolutely magical and unforgiving day!

 

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

read more
The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

How To Have Discipline for an IronMan Race

How To Have Discipline for an IronMan Race

Discipline is the most important quality you can have when preparing for an IronMan and it can vary day by day. But the most disciplined will always have the best results.

That’s why I think it’s important to surround yourself with a good support network when you’re training for an IronMan. It isn’t that they are going to get you across the finish line. But that they will help you help yourself across the finish line.

I shared more about my personal Mental Challenges in training for an IronMan As a Mom in this blog post. Every day is a little different and working with the good and bad is an essential part of the process.

IRONMAN SUPPORT NETWORK AND DISCIPLINE

Your support network should help you stay focused throughout training.

Let me give you an example. This past Sunday I was supposed to bike 2 1/2 hours and then run 5 miles. Because of our family schedule I knew I was going to have to split those up and do them a few hours apart of each other.

I got the ride done first thing in the morning and then after a day full of family and activities it was a looming feeling of I still have to run 5 miles. Mike and I finally got Freddy to bed, and I watched is Mike ready to himself to sit down and relax for the evening.

I was filled with a lot of negative thoughts. So, I asked Mike… “I know you’re not big on pep talks but I could really use a pep talk right now”. He looked at me grinned ear to ear and said, “you are the one that signed up for the IRONMAN”.

Frozen. I was frozen. For half a second.

Then I was fired up.

Finally, I was out the door in under a minute.

Now depending on your personality that might sound supportive or mocking or combative even. But it did exactly what I needed it to do for me. It dug under my skin.

The combination of the smirk and the fact that he was right. I quickly changed my clothes, laced up my shoes and I was out the door. No more conversation.

I spent the first few miles running fast and hard fueled by the thought that I can’t believe I was considering skipping this work out when my biggest goal is to run the entire portion of the Iron Man.

I spent the next couple miles thinking to myself, “why did I try to run so fast the first couple of miles?”.

AND I spent the last mile thinking holy crap my legs feel like lead weights. It’s a dam good thing I’m out here on this run.

I shared full details on How To Use Interval Training For A Successful IronMan Run in this blog post. Time is precious for me and most people. Making the most of my workouts is absolutely necessary. That’s why I use interval training. 

WHAT HELPS YOU BE DISCIPLINED ENOUGH FOR AN IRONMAN?

Everyone likes to be supported in different ways. But ultimately, it’s going to come down to your discipline if you cross that finish line or not.

Mike’s words were enough to get me out the door, but I could’ve quit running at any point in time. I appreciate his support (in his own twisted way) and reminding me that I am the one that signed up for this race. And I’m the only one that can put in the hours for the training.

Your support network will be unique to you. But I’m thankful to have Mike. I’m thankful to have a training partner in Kaite. And I’m thankful to have supports who put water out for me on hot days, who will swim with me and who, in general, think I am crazy but whole heartedly believe in me.

Of course, your support network will likely include people outside of friends and family. You should consider your coach, nutritionist, physical therapist, massage therapist and more as part of your support network. If anyone in that network doesn’t have your back replace them.

And, if you haven’t heard of the Enneagram personality assessment then you need to read this article and find out your type – Enneagram Types and Exercise: Finding What Your Type Means for Your Workout. Better understanding of your personality will help you build your discipline and improve your performance.

Don’t waste your time trying to convince someone you are going to do an IronMan. You’ll be convincing yourself plenty 🙃

HOW TO INCREASE YOUR DISCIPLINE TO FINISH AN IRONMAN

This is where I preach about mental training. I whole heartedly think that finishing an IronMan comes down to mental strength. You stayed strong during training. You put in the time to get to start line. Crossing the finish line is really about your ability to convince yourself you will.

I spend every training session fueling my self belief.

Trust the process – I say that to myself on the good days and the bad days.

I accept the crazy weather, the time, the discomfort, the exhaustion and so much more. Every minute, every step in training builds me up. Because allowing the opposite to happen would be self destruction.

But believe me when I say I have some exceptionally shitty training days. The ones that leave me hating myself to signing up. The ones that make starting the next workout the hardest choice. But I always end up at acceptance. It is all part of the process. I will cross the finish line, this time as a mom 🤍

Thanks for following along this crazy journey with me. Cheers to another week of training!

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Fit Finds: The Ultimate 2023 Fitness Gift Guide

Welcome to the world of fitness and wellness gifting! As we gear up for 2023, it's time to start setting goals and looking for resources to help us succeed. Whether you're a fitness fanatic or seeking the perfect gift for one, our Ultimate 2023 Fitness Gift Guide is...

read more
The Power of Social Proof In Personal Training

The Power of Social Proof In Personal Training

In the world of personal training, where trust and credibility play pivotal roles, the concept of social proof functions as an authentic way to connect with your audience. Social proof, the influence created when individuals see others engaging in a particular...

read more
fitness articles
lifestyle articles
nutrition articles
golf articles

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DISCLOSURE

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

ACTIONS FOR A LESS STRESSFUL MORNING

ACTIONS FOR A LESS STRESSFUL MORNING

My morning routine sets the tone for the rest of the day. I find a smooth and stress-free morning improves my energy levels and vibe for the day.

I have always been a creature of habit. But since having a baby I have identified the habits that help me stay organized and accomplished. I stay very disciplined on those habits because that feeling of organization keeps me calm and focused. A huge benefit as a mom and as a professional.

These five actions are essentially a blend of my evening and morning routine. Because I have learned that in order for my morning routine to go well, I need a rock-solid evening routine supporting it.

fitness blogger mequon wisconsin

PREPARE THE NIGHT BEFORE

If there is one thing you take from me today, let it be the words directly above. That’s why it is first on the list! Increase the odds that people who are skimming the article or won’t read all five actions will at least read, in my opinion, the best action.

So, what do I mean by prepare the night before?

Simple, do the things that you might skip in the morning. Or the things that you might try to squeeze in. Or the things that always seem to make you late or stressed.

For me that takes running down what the morning will look like. When I need to get up to get all the things done, I want to get done. And if that list is too long that means I need to do some of it the night before.

Often times that is packing my lunch, laying out my clothing and writing a list so I don’t forget. I know it sounds ridiculous, but somedays I need multiple meals at work or substantial snacks depending on my schedule. Planning them out by reviewing my calendar and writing my day out helps.

I love to use our fitness + lifestyle journal to help me keep track of my days. Take a look at my blog on daily accountability to learn more about it.

MAKE TIME FOR BREAKFAST

Yes, breakfast really is the most important meal of the day.

I think it is important because it signifies a priority of taking care of myself as one of my first actions of the day. It puts me before my work. Fuels me to be a better mom and a better professional.

Giving yourself time to eat, without trying to answer e-mails or troubleshoot, creates a sense of calmness as I approach the day. And who knows, I may not get another meal like that all day.

And in effort of full transparency, I eat two breakfasts. I generally eat fruit shortly after waking up. Which in my world makes it easier to have a quiet breakfast all to myself.

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BE REALISTIC

I know I said that the first action was my most important, but this might have to be a tie. I just don’t know that everyone else struggles with this as much as I do.

Everything takes longer than you think. Let’s say that again. Everything takes longer than you think.

When you think I’ll just throw everything I need in my bag in the morning and that’ll take a minute. You are wrong. It’ll take longer or it’ll be a chaotic mess when you get to work, and you’ll have to deal with it then.

Silly example, but tasks take longer than we think. Be realistic about what you can actually get done in the morning. Preparing the night before will help. And then you won’t feel like you have to hit the ground running the moment your eyes open.

START WITH A CLEAN SLATE

I am not endorsing staying up all night to just get things done. But closing the books on things from the day before will help lower your morning stress.

Having a clean kitchen is one of my biggest clean slate items. Waking up and seeing that everything is in its place is calming and energizing for me.

I don’t have feel dragged down by the thought of “when am I going to have time to clean this”? Or the guilty/angry feeling of “I should have done this last night.”

Another big clean slate item is to close the books on work. I find packing my work bag the night before, even if I am not leaving the house, to be helpful.

It creates separation for those of us who work from home. It cleans up my workspace. And it gives me time to intentionally prepare for the next day. I will review my list of items to get done that day and evaluate the realistic (or unrealistic) goals and set the tasks for the day. Put it all away and I’m done.

This is not only calming for me for the next morning, but also for the evening. I can be a better wife, mom and just happier for myself.

fitness blogger mequon wisconsin

GO TO BED ON TIME

I am not here to tell you to go to bed by 9 pm every night. That would be ridiculous. I have no idea what your lifestyle is like.

I am also not here to tell you that you need 8 hours of sleep every night. Most research says people function best off of 6-8 hours and that varies by person. But do know that quality of sleep is very important, maybe more than quantity.

Being able to close the books on the day as a whole can help to clear your mind. And a clear mind at bedtime is connected to better quality sleep. That’s why you’ll catch me checking my lists even on the weekends.

Going to bed on time means that you have an awareness for what will be best for you. You are being intentional about getting rest, being realistic and prioritizing yourself.

If you are looking for some more inspiration for setting your own routine give this article a read. You’ll come away with some good ideas to try implementing like stretching to calm down before getting in bed.

HABITS SHOULD BE FLEXIBLE

I don’t want to leave you with the impression that I do this all 100% of the time. I believe habits are wonderful, but they should be flexible. We should be flexible.

If what I need is more time with my family or friends to help “fill my cup” then that’s what I prioritize. Because all of this is about prioritizing myself, creating a nice little system that I feel the best within.

I hope that by sharing my actions for a less stressful morning they will in some way help you. Maybe you try one or two of them and they help. But maybe you try a few and you hate it. Either way you tried and know what may or may not work for you.

AND I put together my 5 best tips to get the most out of your next workout. I cover upper, lower and core techniques that can change the way you feel and move. Enjoy!

fitness blogger mequon wisconsin

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