Enjoy Picking Up Poo

So we got a dog.

And it wasn’t a decision we took lightly or came to quickly. We’ve been considering this for a number of years, even before we had kids. In fact, when Olivia was 3 she was asked if she thought she’d be getting a dog. She’s 7 now by the way.

Sorry to all other dog owners out there
but Poppy is the cutest puppy in the world.

Anyways, she thought about this for a second and then gave a great answer. She said “she’d have to get a new family first”.

That comment has haunted me ever since. Nobody wants to be the bad dad. But we do enjoy to travel. And we head up to the hill in the winter. And I couldn’t see how we could continue our current lifestyle with a dog in the mix. And to be honest I’ll still don’t.

To give you an example of how ‘on the fence’ I was about getting a dog, we told the girls we were going to babysit the dog for a few nights. And so the dog would have a few nights sleepover with us. This would allow Alexandra and I the chance to evaluate how everyone was adapting to this new member of our family. And how this little puppy was adapting to us.

Because let’s be honest, a new puppy can be a lot of work. And if we realized we weren’t up for the challenge or we’d bitten off more than we could chew than we still had the option to take the dog and the girls would still be over the moon about having a dog stay with us for a few nights.

Win-win, right?

Plus, since we decided to keep the puppy you should have seen the girls faces and their reactions when we told them we were going to keep the puppy forever. It was Christmas in July and they were pumped.

So, now we’d had this little 10 week old puppy with us for a couple of weeks. And the girls have had fights over whose turn it is to take the dog out to do her business. And more importantly, whose job it is to pick up the dog poo.

Let me repeat that last line.

The girls are fighting over who gets to pick up dog poo.

I am now convinced that everything in life is simply perspective. I could offer the girls money, candy or anything compared with getting to pick up dog poo and they’d pick the poo.

So how does this relate to you and your fitness or performance goals?

Well, often times we can become focussed on the outcome. We can imagine how great life will be when we lose the weight, when we rehab our back or when we win the championship.

But here’s the thing…

There’s no guarantee that we’ll achieve everything we set out to do. And in sports the final outcome usually involves an opponent. So we can worry about doing our best and can’t really control what someone does or doesn’t do. As well, we may expect certain emotions to be associated with the end goal but who knows what it will feel like when we get there? This year has been a great example of this. How many sports events were delayed or cancelled due to COVID?

Instead what we should do is change our perspective.

We need to enjoy the process. We do this by having training partners that challenge and encourage us. We do this by working with coaches that guide, support and educate us. We do this recognizing small changes in habits that are taking us in the right direction.

When we can approach our training in this way we are more likely to attend all of our sessions. We are more likely to arrive early. We are likely to give a best effort. We are more likely to get enough quality sleep. And we are more likely to fuel and recover from training with the best nutrition. We are likely to be receptive and open to criticism or feedback that could help us.

Training can sometimes feel like a grind. But when we change our mindset to enjoy the process it’s not so bad. And we may just get better results in the end also.

Just like enjoying picking up poo.

Move for Your Mood

Accountability for gym routines – coaches are just like you!

Accountability to go workout or be active must be one of the biggest barriers or fall outs of an exercise routine. That is what most people who work with coaches need the most help with. But it is important to know that even the most fit people and coaches themselves have trouble with accountability and sticking to exercise routines.

Coaches have all the components to keeping to a routine best; unlimited access to a gym at any time of the day, and unlimited knowledge of what to program for a workout makes it that coaches have no excuse to miss a workout, yet it still happens! There have been weeks at a time where I am unable to fit in a solid workout in between work, studying, and general life activities.

Eventually, missing workouts leads to lower self efficacy and impacts on our mental health; we feel that we cannot control our time as much as we hope to fit in those important healthy activities like getting to the gym or going for a run. It affects coaches as well because they are supposed to be the ones leading by example when it comes to healthy living. However, we also have the resources to get you back on track!

The first part of the solution to get back to a regular exercise routine is to:

1) recognize that you are in a dry spell of gym workouts so to speak. After you recognize that there is a need to get back to being more active, then

2) find an amount of time you can commit to being active (on any sort of level or intensity); say if you can commit to 30 minutes of activity everyday, then cut that in half to being active for 15 minutes each day; this gives you more control and a higher success rate to give you those small wins!

3) Once you have made a time commitment, pick an activity that you enjoy the most! This could be walking the dog, hiking with a friend, skiing, joining a group fitness class or yoga class, or visiting you favourite coaches at the gym. Whatever you enjoy the most, you will have a better chance of completing it regularly!

4) Finally, it is important to plan for relapses and understand that it is okay to miss a day of exercise! We are human after all, and things come up. But if this is to happen, then try to plan for it and repeat the steps above to get back to your routine quickly.

To help prevent relapses and stay accountable, there are many tips and tricks that can help, such as having a friend or fitness coach message you to remind you to be active, schedule it into your daily routine, have your gym clothes laid out the night before to be worn for the next day morning workout, or visit the gym or go for a walk over your lunch break. It is all about building small habits, starting with 5 minutes a day or less, and slowly building. For those of you who are interested in building healthy habits, I strongly recommend reading the book Atomic Habits by James Clear. Some of the strategies Clear writes about includes focusing on one small habit at a tiny and growing it and associating a healthy habit with something like you do daily (such as every time you brush your teeth – do 5 squats afterward). If you are interested in this topic, keep a lookout for some future blog posts on building habits!

Having clear goals for healthy habits is important, and your fitness coaches are here to help define these goals and find ways for you to be successful for them during your days. If you need some guidance on setting goals, feel free to contact the coaches at Okanagan Peak Performance Inc, and we can set up a Strategy Session for you.

Lastly, as I mentioned above, being out of a healthy routine does affect mental health and even mental performance. As some of you may know, exercise is an excellent modality to improve all aspects of mental health. Being physically active helps to reduce anxiety, stress, and depressive symptoms, as well as increase your self efficacy and self worth.

To bring more awareness to mental health and how physical activity helps, we here at Okanagan Peak Performance Inc. are holding a group fitness fundraiser on January 25th, 2020, called Move for Your Mood. Current Okanagan Peak Performance Inc clients can join by donation, and non-clients have a minimum donation drop in of $10. All proceeds raised will go to Third Space Life Charity, which provides programs for mental health and counselling services to those in Kelowna, BC. If you are interested in attending the event or donating online, contact us at Okanagan Peak Performance Inc! Door prizes and healthy snacks will be available the day of, and group fitness classes will run each hour between 8:30am-12:30pm. Come join us for a good sweat session, and to learn more about the benefits of exercise for mental health!

Why We Do What We Do

I’m always curious about what drives people? Especially when we’re talking about ‘the best of the best’ or impressive performances. Take professional athletes for example, they typically don’t need the money and have already won at the highest level.

How to form new exercise habits

I’ve misplaced my motivation somewhere between the soft pillows and biweekly Timmies runs.

You gasp and sit up. The alarm on your phone is blaring its obnoxious wake up call, urging you to move your butt out of bed, from beneath the warm, comfortable, soft…..zzzzz…. ARGH, HUH, WHAT???! For a moment, you can’t remember why on earth your eyes are open, or what day it is.

A Few Recommended Reads

Reading is probably one of my favourite ways to relax. While I don’t mind catching up some shows on Netflix or watching a movie there isn’t the same kind of relaxation involved with reading.

Fitness Training – Whose Decision Is It?

If you’ve trained with OPP for a while you’ve probably seen the wide variety of clientele that we have the pleasure of training. From post-rehab to body transformation and sports performance there is a huge range in training goals.

What Motivates You?

What motivates you? I mean in terms of your health and fitness what encourages you to do the training, to eat healthy foods, to get enough sleep and to basically care enough to take of your health?

My Weekend Trip to Spokane

Have you ever done something that you thought ‘This is not what I signed up for’ or ‘I’m not sure if I want to be doing this’?

Changing Your Fitness Mindset

When you go to the gym, do you need to change your fitness mindset to be more successful? How badly do you want to achieve your goal? What are you willing to do? For some, a strong fitness mindset is more geared towards performance and an athlete’s perspective. But what about the rest of us?

A Clients Speaks – Ugly When Naked?

Jarrod

Chris is not my first.

By Chris, of course, I am referring to our fitness lord and savior, Christopher M. Collins. The MSc, CSCS, strength coach, gym founder and all-around guru-dude cracking the whip here at Okanagan Peak Performance Inc.