May 24, 2024

Your Workout Choice

Get Fit Quick Tip:

Workout by Design.

Get what you need from your workout. Exercise is not a one size fits all approach. Just as your mood, energy and motivation changes, your workout approach can change with it. Do a body scan from head to toe, how are you feeling? Here are a few ideas to get started:

Need to de-stress? Try yoga.

Need to expend energy? Go for a run.

Want the motivation of a group? Take a cycling class.

Need to exhale? Join a stretching class.

Looking for peace and quiet? Try hiking.



WORK for your fitness!

Get Fit Quick Tip:

WORK HARD for your fitness!

Your workout is supposed to be challenging, that’s the point! Challenging is where results happen. There are no short cuts, easy roads or lazy days when it comes to improving your health and fitness. Instead of being afraid of hard work, discomfort, sweat and burning muscles, embrace the effort! Here’s what may happen during a high-quality workout:

You may sweat.

Your muscles may burn.

You may become fatigued.

Your heart rate may increase.

Your breathing may become challenging.

You may be physically uncomfortable.

You may have to dig deep mentally.

You may struggle to complete the workout.




Celebrate YOUR Fitness!

Get Fit Quick Tip:

Celebrate YOUR fitness!

All the early morning workouts, the lunch time exercise, the weekend classes, packing your gym bag, planning healthy meals, filling your water bottles, and so on. You’ve worked hard for your fitness, celebrate your efforts! Recognize your progress no matter how far you’ve come OR how far you still plan to go. Your commitment is important, and you never know who you are inspiring. Celebrate your fitness by:

Pay it forward. Know a fellow exerciser who is struggling with exercise motivation? Reach out an offer a few encouraging words, a text, an email, a phone call or simply a smile.

Say Thank You. Say thank you to those who have helped your fitness journey.

Acknowledge your progress. Pull out your old workout logs for visual reinforcement of your progress. Pull out old race photos and relive your most fun fitness day.

Ask for Accountability in your Fitness

Get Fit Quick Tip:

Ask for Accountability!

Find a workout partner or exercise group to hold you accountable to your fitness. Simply knowing you have to report your progress, means you’re less likely to skip a workout. Here’s how to start:


Talk to your friends, coworkers or family. Ask if they have fitness goals. If so, ask how they stay on track.

Ask for what you need. What exactly are you asking of them? Be specific.

Define your terms. Be clear how you’ll communicate progress, how often and what the ramifications are for falling short.

Follow through. Stick to your agreed upon plan.


What’s your Vision?

Get Fit Quick Tip:

Create a Vision Board

A vision board, simply put, is a visual reminder of your health and fitness goals. It highlights words that empower you, pictures that motivate you, and scenarios that inspire you. Draw, write, color, paste pictures, tape magazine clips, or use whatever materials trigger the feeling in you of why these goals are important. Here’s how to get started:

Use poster board, construction paper or notebook paper.

Include whatever images and/or words that resonate with you.

Make your vision board as simple or elaborate as you wish.

Place your board where you’ll see it daily.



Get Motivated by Voluteering

Get Fit Quick Tip:


What’s one sure fire way to ramp up your workout motivation instantly? Volunteer at a local athletic event or race. As each athlete passes, you’ll be inspired to reach your own fitness goals. Get motivated by giving back to your community where you train and race.

Here’s how to get started:

Research. Look in your local newspaper for a listing of events or do a simple online search of your community events. You’ll truly find a volunteer niche for everyone from walking, running, cycling, track competitions, weight lifting events, swimming, triathlon, and many supporting many charitable organizations.

Reach out. Call or email the event director or volunteer contact and ask where you may be most helpful. So many volunteer duties exist from a few days prior to the event to the event day itself such as from working the check-in tables, timing,  manning a water stop, to crowd control at the finish line.

Invite friends to join you. Send out a quick email or group text with time, day and details encouraging others to join in.

Be cheerful. Athlete volunteers have an extra special understanding of the details needed for competition. You’ll be able to make the athlete’s experience extra special by anticipating what they need, when they need assistance and how they need your support. Draw from your athletic experience and pay it forward.






Ask A Pro by Niels Johnson-Lameijer

Question: I can’t stay focused. Seems I take one step forward and two steps back. How do I know if I am I sabotaging my fitness goals? –Cassie, PA.

Answer: 4 Steps to Stop Self-Sabotage

Be aware. Awareness provides the opportunity to think about actions, and it breaks the automatic cycle of the self-sabotaging behaviors. So the first step is to recognize behavior as self-sabotage.

Be honest. Once you have the awareness about your-self sabotaging behavior dig a little deeper. Ask yourself: What is this behavior sabotaging? Is it my effectiveness at work? A healthy lifestyle? Write down the results of your sabotaging behavior and be as specific as you can, don’t hold back, be brutally honest! So if you end up watching TV till late at night, which makes you get up too late for your daily exercise, which is a vital part of your goal to release 10 pounds. You could say that TV is unhealthy or … more brutally honest … watching TV makes me fat!

Take Action. Now that you know how your self-sabotaging behavior is keeping you from realizing the (healthy) life you want to live, it’s time to take action toward changing your life! Write down your brutally honest realizations on several post-it notes and post them in the places you will likely be when your destructive self-sabotaging behavior takes place (on your TV!) There is no better way than reminding yourself over and over again of the negative results your self-sabotaging behavior creates, to make sure you do not fall back into your old patterns.

Replace the old behavior with new empowering behavior. When you have completed this step it’s time to replace your self-sabotaging behavior with empowering habits. Do you have a clear picture of what you want to create? What behavior will support that? Make it tangible, write it down, and make sure you put it in your calendar. Then create reminders for yourself through-out your house (car, office etc) about the positive new habits you want to create.

Niels Johnson-Lameijer is an internationally certified Executive Coach and Life Mastery Coach. He guides companies and passionate individuals toward raising productivity and realizing the life of their dreams. For more information visit or email Niels at or call 805.617.3513.