RSS header - this is hidden

Jill Derryberry

Jill Derryberry
I'm a Certified Personal Trainer and Certified Group Fitness Instructor with specialty certifications in HIIT (High Intensity Interval Training), Pilates and CORE DE FORCE. I have always had an interest in nutrition and exercise. However after gaining some weight, I learned much more about that interest, exercised more consistently and made changes to my eating habits. After losing 25 pounds, I decided to get certified as a trainer and group exercise instructor because I wanted to share my new enhanced knowledge with others to help them become healthier and feel better like I did after losing that weight and continue to feel today! I am passionate about sharing my love of fitness to help others live a healthier lifestyle.
Find me on:

Recent Posts

Quick Tips to Make Your Workouts More Effective

Posted by Jill Derryberry on Jun 11, 2020 7:42:25 PM

Efficient Workouts

Whatever reason one has for working out, we all want our time spent exercising to be worth it. Whether or not you feel your workout is actually working is different for everyone because it depends on your goal. Please remember that any movement you are doing is beneficial for your overall health, but you do get out of it what you put in.

The harder you work the more benefits you will see. That doesn’t necessarily mean you have to spend more time in the gym or exercise for hours every day to get the best workout. However, it does mean you can make some simple changes to ensure your time exercising is more efficient and more effective.


If you feel like you aren’t getting the results you want, or aren’t sure how you can put more effort in, here are some tips to make the most out of your workouts.


Strength Training – If you haven’t already, add some strength training to your routine. The more muscle you have the more calories you burn, even when you aren’t working out. If weight loss is one of your goals, this can be really helpful. Also, keeping your muscles strong will help prevent injuries and aches and pains. A common complaint is knee pain which can be caused by weak quadriceps (the muscle along the front of the leg) or weak hip muscles. (Read my post about exercising with knee pain for more information.)


If you are just starting out with strength training, use a weight that is heavy enough to feel like you want to stop at the twelfth repetition. If the last two or three reps of your set are really challenging you have selected the right weight. If they aren’t, bump up the weight.


To ensure your strength training is even more effective, give your muscles a day to recover after strength training. For example, if you lifted weights with your biceps on Monday, don’t again on Tuesday. Give them a rest until at least Wednesday.


Mix It Up – Are you doing the same workout every time you hit the gym? Are you reading or texting while coasting along on the elliptical? Not every exercise session has to be all out, but make sure you are challenging your body and pushing yourself. Over time our bodies adapt to the same moves with the same intensity and you will stop seeing results. Changing it up can be simply altering the number of repetitions you do, or it can be trying an entire new way to exercise like a class you have never done before. LivRite offers a variety of fun classes so you can easily try many different fun ways to workout.


Try HIIT – HIIT, High Intensity Interval Training, is a proven way to burn more calories in a shorter workout and even up to 24 hours after your workout ends. Tabata intervals are especially efficient. This interval method alternates twenty seconds of work with ten seconds of rest for eight rounds (a total of four minutes). You do have to go all out in those twenty of seconds of work in order to get the most bang for your buck with a Tabata interval. A Tabata could be cardio moves (like jumping jacks or sprints) or strength moves (like squats or push ups) or a combination of both cardio and strength. Since HIIT is intense, it should only be done two or three times a week on non-consecutive days. It can easily be alternated with other workouts throughout your week.


Intervals of any kind can help increase the intensity of your workout. For example, if you regularly walk on the treadmill, try adding in a minute or two at a higher speed or at a higher incline. Alternate between the more intense and your regular pace.


Listen To Music – Music improves physical performance. One study stated “…music has been shown to enhance affect, reduce ratings of perceived exertion, improve energy efficiency and lead to increased work output.” One of the authors of that particular study, Dr. Costas Karageorghis, says one can think of music as “a type of legal performance-enhancing drug.” My unofficial study of myself has shown that I run faster when I’m listening to upbeat music. Though I love to run and listen to a podcast, I have noticed my times are slower than if I am listening to music. The positive effects of music can also be seen in classes such as Zumba or Hip Hop Aerobics. Dancing can be so fun, you don’t notice how hard your body is working.


Work with a Personal Trainer- There are many reasons to meet with a trainer and many ways they can help make your workout more efficient and effective. One is that they will make sure you are doing each exercise correctly which will ensure you are getting everything out of it that you can. Also, a trainer will create a plan specific for you based on your goals. When reaching a plateau a trainer’s changing plan keep you progressing. Another reason to work with a personal trainer, they can push you harder than you would if you were working out on your own.


Your actual time spent exercising is important. But how you spend your time between each workout can make or break your goals.


Get Some Sleep – If you have ever exercised with little to no sleep you already know this, that working out on no sleep leads to poorer athletic performance. A study also found that being sleep-deprived leads to the mind to tell you that you can’t go on when the body would otherwise be physically capable of continuing. The study found that without adequate sleep muscles grow tired even before their glycogen (energy stored in the muscles) stores had run out.


A good night’s sleep is essential for optimal performance. Not to mention that sleep is when your body repairs its’ self from your workout and any other physical stress from the day. Your next workout will suffer without that recovery time.


The National Sleep Foundation states that 7-9 hours of high-quality sleep each night is scientifically proven to be best for most adults. Get to bed earlier if you need more sleep. I know this is easier said than done, but sleep is really that important to make the effort! Start by heading to bed 10 minutes earlier and slowly add a few minutes to that and train your body to get to sleep at an earlier time each night. Turn off your phone and tv at least an hour before bed and cut back on your caffeine intake.


Stay Hydrated – Every cell in your body needs water to function properly. Some common symptoms of dehydration are low energy, headache and dry mouth. Even being mildly dehydrated can negatively affect your energy for your workout. Your heart has to work harder to pump your blood if you have less fluid in your body. Also you are more likely to overheat when you are dehydrated.


Severe dehydration is less common, but possible. Severe dehydration is a medical emergency and can lead to heat stroke, kidney failure and seizures if not treated properly.


Bottom line, if you are thirsty, you are already dehydrated so you need to drink some water. Regular water is usually sufficient for most of us. If you are exercising for more than 90 minutes or it is extremely hot and humid, you may need an electrolyte replacement along with your water.


Remember to drink water before and after exercising and carry a water bottle with you throughout the day.


Fuel Your Body Well – You can’t out exercise a bad diet. What you eat and drink will affect your energy during your workout and will help your recovery after. It is best to eat a small meal or snack one to three hours prior to exercising. If you don’t eat, you might feel sluggish or lightheaded when you exercise. If you eat too much you may experience stomach upset. This may take some experimentation to determine what works best for you. A large meal should be no more than three hours prior to your workout. After your workout a meal or snack should include a good carbohydrate (skip anything with white flour or processed carbs) to replenish muscle fuel stores, protein to promote muscle repair and fluids to rehydrate. For example, plain Greek yogurt with fruit and water would be a great post workout snack.


What you are eating and drinking also will contribute to weight loss. If you consume more calories than you burn in a day, you will not lose weight. It is important to know how many calories you are consuming (and making sure you are getting all the nutrients you need) and approximately how many calories you are burning each day if you would like to lose weight. Most people underestimate how much they are taking in and overestimate how much they are burning. Tracking your intake with an app like My Fitness Pal for a few days can be eye opening and helpful if you aren’t sure the amount of calories you are eating and drinking each day.


Bottom line, any exercise you will do on a consistent basis is the best exercise for you. Even if you don’t feel like you need to improve your workout’s effectiveness, or don’t have a specific goal in mind, see if one or more of these tips could help keep you disciplined with your workout routine and maybe you might see a change you didn’t expect!

So you want to run a 5k?

Posted by Jill Derryberry on Feb 10, 2020 3:15:09 PM

Run a 5k

Running your first 5k, whether it is your first race ever or your first race in a long time, is a great goal. Races can be such a fun experience with other like-minded individuals there along with you and spectators cheering you on. The energy of a race is very inspiring and fun. Plus, many 5ks are raising funds for important causes.

A 5k is usually the first type of race for most since there are many 5k runs and walks available to choose from and it is one of the shortest you can do at 3.1 miles. It is short compared to a half marathon or full marathon, but it is not easy without training. It is important to prepare well for the race to help prevent injuries, make the experience more enjoyable and to get you to the finish.

Here are a few things to keep in mind for your first 5k.


Get good running shoes

The best part about running is that it doesn’t require any fancy equipment or memberships, you just need a pair of shoes and to start running. However, using just any old pair of shoes isn’t the best idea. Today’s running shoes are scientifically created to support your specific biomechanics to protect your body from the incessant pounding of running. A running store will have trained associates who can watch your gait, as well as the way your foot hits the ground, and then be able to suggest the best shoe for your foot and body. A good rule of thumb is to replace your shoes after 300-400 miles. The midsole materials can break down without other signs of wear on the exterior of the shoe, so don’t just go by how they look.


Follow a training plan 

There are many training plans online and apps that will help find the right plan for you. My favorite app is Couch to 5k that will break down your running plan for the nine weeks prior to the race. It will tell you which days to run during the week and will break down each run into times to run and walk. When just starting out, you will alternate between running and walking. At first your time walking will be more than running. For example, walk for 4 minutes then run for 1 minute and repeat. Gradually you will increase your run time and reduce your walk time. It is best to make this transition slowly and a good plan should help with that. The plan will also list days to cross train or rest. Having the app right on your phone makes it easy to keep track of your training, but of course you can also find a similar training plan online and print it out if you prefer paper tracking.


Don't Run every day

The schedule should always include at least one rest day each week. Recovery time is important for anyone exercising regularly to allow your body to heal and take a break. Your rest day can be a day off completely from exercise or it can be more of an active rest where you do something like a restorative gentle yoga class or a light walk. Sleep is an important part of recovery as well. Make an effort to get 6-8 hours of sleep each night to support your training as well as your overall health.


Run Outside

Running outside should be part of your training. There are races throughout the year but most occur in the spring. This means many people are training for their 5k during the beginning of the year for that spring race. This time of year here in the Midwest we have some bitterly cold days and snowy days that may cause you to run to (and on) the treadmill. The treadmill can be used for part of your training, however, make a point to run outside for at least some of your runs. Don’t get me wrong, the treadmill isn’t the enemy, there are many benefits to running or walking on the treadmill. But running outside is where your race will be so you should be prepared for that terrain and the conditions you will experience outdoors. Also, running outside is a little more difficult than the treadmill since the treadmill does some of the work for you by feeding the belt to you. Running outside requires more muscle activation because your feet have to grab the ground to propel you and you may be running in different patterns, for example when moving side to side to pass people or hopping over curbs. If you are running on the treadmill, research suggests that setting the machine to a 1 percent grade more accurately simulates outdoor running at certain speeds.


Cross Train

Cross training is important to support the muscles, tendons, ligaments and joints that you use during your run and will help to prevent injuries. I would encourage a total body strength training routine for anyone, but it is an especially important part of a runner’s workout routine. For runners, at a minimum lower body moves with either weights and/or your body weight and core work should be part of your resistance training. When you run, your hamstrings bear most of the brunt of your stride and can tighten, which can lead your quadriceps to weaken. Your back may feel stressed if you don’t have a strong core. Yoga can also be beneficial for runners since it will lengthen your muscles and strengthen your core, among other benefits. Other cross training ideas such as cycling, swimming or stairclimbing will also help strengthen the muscles that don’t get as strong when you run. Cross training doesn’t just help to prevent injury, it will also make you a better runner and may even make running feel easier. You can find great group exercise classes at LivRite perfect for cross training or a personal trainer can also help you with a strength training routine to support your race goals.


Be Sure to warm up

Warm up prior to your run (or any workout). This is another important step that helps to ward off injuries. Brisk walking or dynamic stretching will increase your blood flow and help to loosen your muscles and joints. Save any static stretching (holding a stretch) until after your run.


And Cool Down

Cool down and stretch after every run. Stretching helps ease your tired muscles and prevents them from getting too tight. Excessive muscle tightness could possibly lead to pain, decreased range of motion or injury. When you stretch, do so gradually and hold the position for 15-20 seconds. Do not bounce and never force the stretch past the point of comfort.


Have fun and make a goal

Running is a great way to stay fit. It can also be a great way to meet friends or to have time by yourself and a way to relieve stress. Having a goal of finishing a 5k will help push you through the days when running feels very hard and appreciating the days when it seems easier. By training smart, sticking with your training and completing your goal, you will know you can achieve anything you set out to do.


“Running isn’t about winning or losing, it’s neither about glory or achievement, it’s all about not quitting.”
Ben Vachon






5 Tips For Your New Year’s  Resolutions

Posted by Jill Derryberry on Jan 4, 2020 9:15:00 AM


Happy New Year! Every start of the year feels like a new beginning ripe with possibility of change. Even if you don’t typically make resolutions, the New Year can be a fresh start for all of the things you want to achieve.

The most common resolutions have to do with health and fitness and most of them fail. So how can you successfully make healthier changes starting in this New Year?


1. Don’t make a resolution!


According to a study published in the Journal of Clinical Psychology, only 46% of people who made New Year’s resolutions were successful. That means over half of the people who set a goal for the new year will fail! Other sources say that over 80% of people don’t achieve their resolutions and stop trying by mid-February.

It’s not all or nothing. New Year’s resolutions have a way of making you feel like you need to go full-force on a goal or you may as well not do it at all. A better way to set yourself up for success might be to think of it as a goal or a new habit you are going to work toward rather than a resolution. Something smaller and more specific than a typical resolution has better chances of being completed. Instead of resolving to “lose weight”, set a goal of losing 5 pounds in the next two months. Instead of resolving to “be healthier”, set a goal to eat at least one vegetable with every meal. Instead of resolving to “go to the gym everyday”, set a goal to go to a specific exercise class twice a week.

Taking on too much all at once can be daunting. It can be particularly difficult because establishing new behavioral patterns takes time. Focusing your efforts on one specific goal makes keeping a resolution much more achievable.


2. Why do you want to make this change?


The reason why you are making any change should be because YOU want the result. Making changes to our nutrition and exercising more (or at all) takes a lot of self-discipline and without your own intrinsic desire to eat more vegetables and take that group exercise class, you will probably go back to what you were doing last year as soon as a stressful situation hits. If you are trying to lose weight or get healthier because your doctor or spouse or someone else told you that you should, you most likely won’t keep up your new healthier habits.

Really think about why you want to make this change. Do you want to get off of medication for high blood pressure? Do you want to have more energy to be able to play with your kids? Make sure it is something meaningful to you. Whatever the reason, post it everywhere. Write it down. Remember it when your motivation lags. Because you will not always be motivated! Especially when everyone stops talking about resolutions in February and March and it is cold and dreary outside, you will probably have less motivation. This is when the people who made resolutions fail. But not you! You are making new habits and you know why. You must have the discipline to keep up with your healthier habits. The good news about self-discipline is that it can be made stronger like a muscle. The more things you achieve using your own willpower, the more self-discipline you will have in the future. It is easier to be disciplined when you know why you are making these new habits and are passionate about that reason.

I talked for years about wanting to be able to run. I had asthma when I was younger which made running difficult. I walked the mile in gym class. I was scared to push myself to try and run. It was hard and uncomfortable. I typically didn’t do things that didn’t come easily to me. I started to run a few times and then quit each time it got too difficult. I never got to the point where I could run a mile without walking. Then one year I decided I needed to prove to myself that I could follow through with something that seemed impossible to me. I had my why. I wanted to show myself I could achieve something that did not come easily. I wanted to prove to myself that I could do it. Once I had that why, I pushed through the discomfort (mentally and physically!) and after a few months was finally able to run a mile without stopping. Six months later I ran a 5k (3.1 miles). I had to remind myself of my why many times. There were so many days I didn’t want to go out there and run and walk. But I knew I wanted to show myself that I don’t give up when things get hard. I remembered my why and was disciplined to go out anyway even when I didn’t want to. I’m so glad I did.


3. Small Steps


Think about the things you'd like to achieve this year. Be realistic. If you think of a large goal, like running a marathon or losing 100 pounds, think of the milestones along the way. If you are not currently running regularly, a marathon is a huge task to undertake. A first goal could be to train for a 5k, the next step would be a 10k and then a few more steps until a marathon. Breaking down a large goal this way not only better prepares you, it gives you wins along the journey that should be celebrated and will keep you motivated.

If you have weight to lose, break it down into manageable goals and keep them realistic. Everyone is different, but in general, a good rule of thumb is to lose one pound a week. Don’t set yourself up for failure with an unrealistic goal. For example, if you want to lose 20 pounds in a month, you may not achieve that goal and then will be frustrated and may not continue with your weight loss journey. That’s a lofty target. Start with a goal of losing five pounds a month and be proud each time you reach that monthly objective. Before you know it, 20 pounds will be lost.


4. Measure


Research shows goals are reached more often if the progress is measured in some way. Track your progress on a calendar or in an app. MyFitnessPal is a great app to track your food intake and weight.

Be sure to take time to review your progress at certain points. If you have a monthly goal, check your progress weekly to see where you are and if any changes need to be made. The more frequent the check in the better.


5. Know Yourself


Everyone is unique so the steps we each take to reach our own goals can be very different. Don’t force yourself to do something a certain way because it worked for someone else. If your friend lost 10 pounds by taking a Zumba class twice a week but you hate dancing, don’t make yourself go to Zumba. If you hate it, you most likely won’t stick with it. Find a workout you do enjoy. It may take some trial and error but taking the time to nail down what you don’t absolutely hate doing will help you keep more exercise in your life.

Are you a person that can have just a little bite of a chocolate cake or do you eat the whole giant piece just because it is in the same room as you? Typically people fall into one camp or the other, either you can’t have the food anywhere around you or you will overindulge or you have to have just a little bit once and awhile or you will go nuts wanting it. Know yourself so if you are hoping to lose weight you know if you need to clear your house of all the junk food or you need to keep a little bit of dark chocolate around because you will eat too much if you feel like you are being denied.


Keep your goals for the New Year manageable, measurable and tailored just for you. Change is hard. A healthier lifestyle should be a permanent change for the rest of your life. There will be ups and downs, setbacks and difficult times. There are no failures, start back right away when you experience a setback. Don’t give up on your goal, remember why you want these healthier habits and be disciplined. You can do this!

Topics: LivRite News

Tips and Tricks to Fit Health and Fitness In During The Holidays

Posted by Jill Derryberry on Dec 13, 2019 7:45:00 AM



Hindsight is 2020. Don’t spend the beginning of the New Year wishing you hadn’t let your health and wellness slide during the holiday season! Finish 2019 strong to set yourself up for a successful 2020.

Staying committed to your workouts and healthy nutrition is especially difficult this time of year with busier schedules, travel and extra temptation.

It’s hard but not impossible. The holidays don’t have to equal weight gain and lack of exercise setting you up with bad habits to break starting January 1.

If you are traveling this holiday season, you don’t have to completely abandon your regular nutrition practices when you are away from home.

Go into the trip with a plan so that you enjoy yourself instead of feeling guilty, sluggish and burnt out.

Every time you travel, aim to implement a bit more of a healthy nutrition routine; the more you do them, these practices become less overwhelming and require less thought.

Here are a few tips to keep your healthy habits through the end of the year.

1. Bring healthier food choices with you when you are on the go. Such as:

· Yogurt or cottage cheese

· Portable fruit like bananas, apples and oranges – Clementines are easy to eat on the go

· Cut fruit or veggies

· Hard-boiled eggs

· Trail mix

· Protein bars

· Dried fruit

· Raw or lightly seasoned nuts and seeds

· Grass-fed beef jerky

· Individual nut butter or hummus packets with cut veggies

· Oatmeal cups (you can ask for hot water to fill the cups from your flight attendant if you are on a plane or use hot water in your hotel room to make)

· Sandwiches you made at home (I’m partial to an almond butter and jelly sandwich when traveling since they don’t have to be refrigerated and travel well.)

· Whole-grain crackers or popcorn

· Electrolyte drink mixes (just mix with cold water)

2. Eating out? Check out the restaurant menu before you leave to decide on a healthier option.

3. At a holiday meal or party at someone else’s home? Don’t feel like you need to try everything or have seconds. Fill your plate with mostly vegetables and lean proteins. Eat half a serving of anything you’d like to try.

4. Keep your workouts in your schedule. These are appointments you can’t cancel! If you need to reschedule, do find another time to fit it in, but don’t cancel your time to exercise!

5. If you do need to reschedule your workout and have limited time, don’t worry! A short workout is better than no workout. A high intensity interval circuit is a great option for an awesome workout in a short amount of time. Need some ideas? Ask a trainer!

6. Have family or friends visiting? Have them join you to exercise. Find an activity that would be fun for everyone. Try a new workout class or gym. Find a workout video to do together at home. Go for a hike or walk and catch up.

7. Walk after your holiday meals. If you can, it is great to socialize with friends and family with a walk after your meal. It aids in digestion and adds some movement in your day.

8. Remember you are in control of what you eat and drink. You CAN be stronger than temptation. Choose your treats wisely. The holiday season is a few weeks long, you do not need to overindulge the entire time! Choose one or two celebrations to enjoy your favorite treats and then get right back to your normal eating habits.

Also, if you haven’t started eating healthier or an exercise routine, you don’t have to wait till 2020, start to tackle your goals now. End the year strong! Sure, there are lots of temptations this time of year, but you are stronger than that! Enjoy a holiday meal, don’t overdo it, then get right back on track the next day. Start implementing new healthier habits slowly in small steps will help you sustain them.

Finish 2019 strong to set yourself up for a successful 2020.

Have questions? Want help? Check with a LivRite trainer for more information on how to make your 2020 your healthiest and strongest year yet!

Topics: LivRite News

Progress, Not Perfection

Posted by Jill Derryberry on Nov 8, 2019 3:07:31 PM



“I can’t cut back on sugar this week because my friend’s birthday is Friday and I want to have cake! I’ll start Monday.”

“I can’t join the gym now because I don’t have time to commit to workouts every day. I’ll think about it when this project at work ends and I have more time.”

“I was working out three times a week, but I missed two weeks so I might as well not start again.”

“I can’t start eating healthy now, the holidays are almost here and there’s no way I’ll keep it up then so what’s the point?”

Any of these sound familiar? When contemplating any kind of change we typically think the change has to be abrupt, hardcore, tough rules and all or nothing. That it has to be a perfect plan, followed to perfection. I have good news, it doesn’t!

Merriam-Webster defines perfect as “being entirely without fault or defect” , “satisfying all requirements” and “corresponding to an ideal standard or abstract concept”. We humans are not without sin and are full of flaws which means we cannot meet this definition of perfect. Perfection is a potentially destructive goal. If you are striving for perfect in all you do you may fail to enjoy the ride, or even small achievements in your life.

It may keep you from pursuing things you want in life. Psychology Today says perfectionism is, “A fast and enduring track to unhappiness, it is often accompanied by depression and eating disorders.” They add, “Perfection, of course is an abstraction, an impossibility in reality, and striving for it can lead to procrastination, a tendency to avoid challenges, rigid thinking and a lack of creativity.” Perfection is impossible! But still so many of us fall victim to striving for it.


Vince Lombardi said, “Perfection is not attainable, but if we chase perfection we can catch excellence.”


Don’t let the perfect be the enemy of the good. Or as Voltaire said, “The best is the enemy of the good.” If you are not willing to start until everything is perfect or until you think you can be perfect in meeting your goal, you are never going to start. When looking to improve your health, so many have the “The diet starts on Monday” mentality where you have to 100% be eating healthfully with no exception.

This type of thinking will keep you where you are in terms of health and fitness. If you don’t change, nothing changes. But it doesn’t have to be a complete overhaul overnight never to deviate from your idea of the “perfect” diet and exercise plan. Small changes to your eating habits and exercise routine count. Eating healthy meals on most days of the week is better than never eating healthier meals. Getting a workout in two days a week is way better than not working out at all. Don’t let the idea of perfection keep you from creating a healthier lifestyle. It’s not all or nothing.


Progress, not perfection!


If beginning an exercise routine is your goal, you may be worried about sticking with such a big time commitment. Any exercise is good. Even if you get just one walk in a week to start, that counts. If you make it to the gym twice a week, that counts. If you miss a week, come back the next. That’s ok! It doesn’t have to be a “perfect” workout regime. There is no such thing! Plus, starting with smaller goals is a great way to build to a sustainable healthier lifestyle.


Salvador Dali said, “Have no fear of perfection, you’ll never reach it.”


Focus on your progress, on your journey to adding more exercise in your life. Because it is something that should be done for life, not just thirty days or the few months before spring break. Taking care of your body is a lifelong commitment.

There are always going to be things that come up to disrupt your well laid plans for your workouts or healthy meal plan. Be prepared for those times and ready to hop right back on track again.

There is no failure when it comes to your health and wellness. Use any setback as a learning tool. It can help you better prepare for the next bump in the road.


Strive for excellence, but allow for imperfection.


Sometimes the goal we have in mind can seem so overwhelming, we don’t start because we think we will fail. Or we don’t know what steps to take to get there. To be successful, focus on the small steps that will lead to the big goal. Have a goal of running a marathon but you have never run a mile? Start with a goal of run/walking one mile three times a week.

Once you have achieved that goal, you can start moving toward the next win on your journey to running that marathon. Otherwise, you may get discouraged while training for your huge goal of running 26.2 miles straight.

Create benchmarks along the way and be proud of accomplishing each one. Not sure where to start? A personal trainer can help you set these smaller goals to achieve on the way to your overall fitness goal.


“It's not about perfect. It's about effort. And when you bring that effort every single day, that's where transformation happens. That's how change occurs.”  - Jillian Michaels


Focusing on perfection will lead to a motivation crash the second something goes a little south. Knowing that health and fitness is a lifelong journey, not something that you are either on or you are off or pass or fail, will help you recover from any setbacks. Embrace the wins along the way when things are going well and use those wins to fuel you when you hit a road block.

If you do fall short of a goal, reflect on what happened and use it as a learning experience to help you along moving forward. It’s all part of the journey.


“Perfection is impossible; just strive to do your best.” -Angela Watson


Looking for perfection can hold you back in other ways as well. For example, I have started writing this post about ten times now. I write a few lines, delete some lines, then save it and come back and reread what I’ve written and delete some more and start again.

When talking with a client about my next blog post I told her that I was having trouble feeling satisfied with what I had written. As I explained that I didn’t want to submit it because I thought the post wasn’t good enough, a lightbulb went off and I realized I can keep writing and rewriting but it is never going to be perfect.

I’ll always find something that I want to come back and change, have grammatical errors, or feel like I didn’t get my point across as I had hoped. I can’t let my perfectionist ways keep me from finishing (or starting) a project or blog post or new workout plan. It may never be what I would deem perfect, but I hope that I, and others, benefit from what I have accomplished.


“And now that you don’t have to be perfect, you can be good.” – John Steinbeck


We are human, we are imperfect, we are unique. There will always be things that sway you from your path to your target. Being flexible, focusing on the process and celebrating your progress will help you overcome obstacles, because you know there will be ups and downs.

The path to success isn’t a straight line. Celebrate your successes along the way and don’t let perfectionism keep you off the path to your goal.



Topics: LivRite News, Workouts