Kara's Fitness Training

10 WAYS TO STAY MOTIVATED TO EXERCISE!

1. Focus on simply getting yourself to your workout.
Oftentimes, the hardest part about figuring out how to stick to a workout routine is simply getting to a facility or space to actually exercise—and not the exercise itself. Just showing up is more than half the battle. This is why I am a mobile trainer, my clients are able to take this step out of the equation which eliminates the excuses we often tell ourselves preventing us from making it to the gym and enables them to be consistent with their workout routine. Find what ever makes it easiest for you to not make up excuses, wether that's laying out your clothes the night before, finding a gym partner to workout with, or hiring a mobile trainer 💪.

2. Be patient and play the long game.
The best approach is to acknowledge that lasting changes don’t come overnight, and that by being patient throughout the process, you will see results in the long run. Remind yourself of this any time you start to feel antsy for results and want to give up. Good things take time, especially when it comes to fitness. Also, don't focus on how you feel now and let that sabatouge you from working out but rather focus on how you will feel after the workout. This type of positive thinking focusing on how the outcome will feel will keep you motivated.

3. Ditch your all-or-nothing mind-set.
The problem with this black-and-white thinking is that having impossibly rigid standards doesn’t allow for any adaptation when life gets in the way. And it's going to. When our too-high standards aren’t met, it leads to a lot of discouragement and feeling overwhelmed. So while it’s good to have some structure to your workout plan, when things don’t go exactly according to said structure, instead of believing that you’ve blown your workout for the day, do as much as you can anyway—even if that’s only 10 or 5 minutes. Just get moving, movement will produce action. It’s about consistency over weeks, months, and even years. Just getting up at a certain time—even if you didn’t actually make it to the gym—can be considered a win, as it builds consistency in the good habits that ultimately support your goals.

4. Visualize your success.
When you’re setting your goals, make sure you understand exactly what it will look like when you reach your goal. Then, close your eyes, take a few deep breaths, and visualize the moment that you reach this goal. Use your senses—sight, sound, touch—to visualize what exactly that moment will be like. Then, open your eyes and write down everything that came to mind. Reference these notes on the reg—daily, even—to help you maintain your motivation.

5. Accept that fact that you won’t always want to work out.
And that's totally normal and OK.
Even the most motivated of exercisers will have days when they just really don’t want to exercise. On those days, avoid judging yourself and/or reading too much into your waning motivation. This aversion is completely normal, and understanding that up front can help you embrace those difficult feelings and move past them, rather than internalizing them or viewing them as signs of weakness.

6. Change your Self Talk.
When thinking about your workout—whether beforehand or during—use words with positive versus negative associations to describe how you might feel or are feeling. As an example, instead of considering the difficult moments of an exercise class as being “uncomfortable,” think of them as being “intense,” which carries a more empowering, can-do mind-set while also acknowledging the difficulty involved. Shifting your self talk will help you adopt a more optimistic, I-can-do-it mentality that will power you through the tough parts.

7. Embrace the small wins.
Maybe your goal is to hold a plank for two minutes, and two weeks into your new workout routine, you’ve improved your ability from 20 seconds to 30 seconds. Even though you haven’t yet achieved your goal (and perhaps your goal still feels a long ways off), take pride in reaching this mini milestone along the way. Acknowledging the passing of these goalposts can provide the important confidence boost you need to keep pushing toward the bigger goal. Remember, you get a little stronger each time you work out, that's something worth celebrating over and over again.

8. Create a reward system for yourself.
On days when your motivation wanes, incentivize yourself with a mini reward system. Think of small ways to reward yourself—get a 10-minute neck massage, for example, or watch an episode of your favorite Netflix show—and cash in on those rewards if and only if you stick with your routine for the day. Treat yourself to a healthy smoothie, or take a nice long hot bath with all the bubbles. These small incentives can be the boost you need to get your butt out the door even when your bed feels extra cozy.

9. Try not to compare yourself to other people.
Everyone is different. We all have our own set of mental, emotional and physical strengths and weaknesses. We all come from different walks in life and have our own obstacles we face each day. So, rather than stacking yourself up against your fellow peers, shift your mind-set to one that sees everyone as working together and striving toward the same goal: health and fitness, however each of us defines that.

10. Keep it Fun!
All who know me tease me because I'm always switching from one sport to another. But for me I do this because it keeps exercise fun and when it's fun I stay motivated! Everybody's different so find something you enjoy wether its rollerskating, running, climbing, cycling or paddleboarding and do it! Maybe signing up for a local 5k or the local tour ride motivates you by having a goal and achieving it! There's no right or wrong way is the point. Find what excites you to move!

*In closing remember to practice self love and patience, this is a journey not a race. Set yourself up for success by having a plan that helps prevent self sabatouge as best as you can, celebrate the small wins along the way, and show your self grace when it doesn't go as planned. Most importantly don't give up. Consistency is key!

If you need help on this journey PLEASE MESSAGE ME I'm here and ready to help support you anyway I can!! My heart is to help women gain the momentum and confidence needed to achieve their goals In all areas of life through fitness. A healthier you = a happier life!

Because I know what it's like to try and be a mom (now grandma!) And try to fit fitness into your life I want to offer all my moms out there a Mother's Day Special! If you sign up for 3 mths of mobile in home training or buy the favorite Mom in your life 3 mths worth receive 1 week on me! Buy yourself or the one you love the gift of health this Mother's Day! Avoid the overpriced gym fees and message me today! Hurry offer expires after Mother's day!
Btw If your wondering.. yes, that's my daughter and I in both pics 8 years apart, making time to take care of yourself as a mom isn't selfish its being a good role model and being a healthier version of you will make you mentally, emotionally, and physically better equipped as a mom!

Life Rehab Fitness brings the workout to you! Helping woman stay fit and fit fitness into their lives!
Please help spread the word!

Want to get fit, lose weight and finally reach your goals? Struggling to find time to get to the gym? Intimidated to visit the gym in the first place? I get it. That's whi I bring the equipment and workout to you – at your home, office, place of business, even virtually! Workout more frequently and consistently, feel better, and transform your body.

Life Rehab Fitness helps woman be fit for life as well as fit fitness into their life!

Achieving the fitness results you want can sometimes feel overwhelming with so many experts giving advice on diet, exercise, and even sleep. Joining a gym can be equally perplexing. From navigating the exercise machines to developing a routine that achieves your personal goals can be daunting tasks. If you've been trying to increase your fitness activity but keep making excuses or are unsure of the best course of action, I can help. I'll bring the workout to you: the equipment, and a personalized workout to match your goals and your skill level.

During your first session, I'll determine your starting point and your physical fitness goals. After that, we’ll work together to create a custom workout plan to help you reach those goals. I can supply all the equipment and training tools you need and/or utilize any equipment you might want to incorporate into your plan. This helps you save money on gym equipment and gym fees!

Life Rehab Fitness is set apart from gyms and other personal trainers because:

I bring the workout to you
I can meet in any setting
I work with your schedule
I will help you stay motivated
I have received my COVID-19 vaccines & will wear a mask if needed
I work with people of all fitness abilities and all ages
I have over 20 years of experience helping others achieve their goals
I have worked in physical therapy clinics along side physical therapist so have a vast knowledge of correctional exercises and how to apply them
I have experience personally staying fit as a woman, while balancing working, being a mom, grandma and competitive athlete.
I create a customized workout plan based on YOUR goals
I change up workouts to keep working out fun
I help you achieve your fitness goals
I can supply all of the clean, state-of-the-art equipment needed for your workout

Life Rehab Fitness is proud to welcome women of all fitness levels, regardless of ability, age, and experience. I track your progress by regularly assessing your measurements, calorie intake, and goals and restructuring your fitness plan if necessary. I'm committed to helping you get fit. I strive to teach my clients lifelong habits so they can not just look fit but also be stronger and healthier mentally and physically so they can be fit for life!
No more excuses!
If your ready to make a change message me today to set up your 1st free assesment session!

One of the great things about having a personal trainer that comes to you is the freedom to train wherever you like! Instead of working out inside my client chose to make Turkey Mt our gym today. If you're needing help with your fitness goals but don't want to go to or pay overpriced gym fees I'd love to help! My passion is to help women through fitness become a happier, healthier version of themselves as together we reach their goals! Message me today if your ready to move forward with your fitness goals!

Refer a Friend in the Tulsa area for in home personal training and if they sign up for a month I'll pay you $50 in cash!

Midtown in home training opening! Message me Today!

Hey guys check out my latest post on my page Liferehabfitness about family fit in home training! Do me a favor and help spread the word by sharing this post! Also, if you haven't liked and followed my new page Liferehabfitness yet check it out and give it a thumbs up and follow as this is the page I post out of now:)

Tulsa Area Moms have you been wanting to workout but not sure what to do with the kiddos? I've got you covered! If your child or children are ages 7 on up I will create a customized plan for you and your family delivered in your home! First child is no additional cost, 2nd child is only $10 ,and third is only $5 more! No more excuses ladies its time to take control of your life and start working towards a healthier you! And as a bonus by scheduling family fit time you will be leading by example for your children and creating special memories:) message me today for prices as prices will vary based on your location.

Ladies, are you having a hard time staying on track with your fitness goals? Are you tired of paying gym fees or feel intimidated by the gym and would like the convenience of working out in your own home? Have you been trying online training but can't seem to push yourself in a way that produces results? Or maybe you aren't interested in strength training but would like guidance and accountability to complete your first 5k or half marathon? Or just want to use cycling (road or mt bike) or running as a means to be healthier physically and mentally but need someone to help get your started and/or keep you motivated? With over 20 years of personal training/coaching experience and over 15 years as a competitive runner and cyclist I can help you regardless of where you are to meet your goals! I want to help make fitness a way of life for you! And sometimes that requires thinking creatively outside of the box to achieve that! We are all unique and while being healthy does require discipline it also can be fun and approached in a way thats sustainable for each individual! Stop making excuses and take control of your life. Your worth it! Life Rehab Fitness is more than just personal training it's a movement to help women understand how fitness positively impacts your life holistically! It's helping women understand how to incorporate fitness in a way that is manageable and fits their life! My heart is to help women realize the truth of their fullest potential mentally and physically! To offer each women the tools needed to better their self esteem and gain confidence in themselves one workout at a time! If you are ready to take control of your life but need guidance and accountability I'd love to help! Wether its coming to your home for personal training or incorporating a running or cycling plan for you that offers daily accountability and me accompanying you 1x a week to offer you guidance and motivation on one of your workouts, I can help! Please message me with any questions and or pricing if interested as each plan will differ based on your needs. I truly believe in the power that fitness and nutrition offers us to be physically and mentally healthy, my passion is to not just be a personal trainer but to help women of all backgrounds understand just how strong and beautiful they are inside and out! So please share and help spread the word!

Btw if you are wondering..yes that's me In the picture obviously coaching women has always been a passion of mine lol.