Monthly Archives: August 2014

One Small Change Can Change Your Life!

By: Jenn Lormand ACE- CPT, BS. Exercise Physiology, Author of mommymovement: new baby. new body. new life.

I know what you are thinking, “Jenn don’t be so dramatic!”  Well I’m really not.  One small change compounded over time can absolutely change your life!  We all know this concept but aren’t always aware of all of the small and seemingly insignificant choices we make throughout the day.   These choices can help us or hurt us.

Let me explain.  Take our 90/10 Nutritional principle that we use for example.  We know through scientific research that if you blow out 10% of your weekly meals (that’s 2 meals) that you can still not only maintain your weight but lose weight.  This is because the other 19 meals you are eating clean and healthfully staying in the calorie range that’s right for you. This consistent effort allows you to continue to lose weight.  On the flipside of that, if you consumed 150 calories more than normal every day, over the next 6 months you would gain about 8 lbs assuming that you didn’t increase your activity level any.  This is just one example of how we can use this principle to work for us or against us; hence the title of this article- One small change can change your life!

So what small change are you going to make that can change your life for the better? Is it committing to save $1.00/day? Is it tracking each penny you spend to help bring awareness to where you can save money? Is it committing to change your mind set by focusing on what you are grateful for each day and writing it down?  Is it keeping a food journal to help you lose weight or gain weight?  Is it keeping an exercise log to help you see how many minutes you are really working out?

Whatever it is I want you to commit, with me, to track one thing that can help you change your life.  When you do this every day NO MATTER WHAT- you will get the results you want …AND THEN SOME.  This is “The Secret” to success.  No…this isn’t going to be immediate gratification, it will be even BETTER.  It will be moving towards feeling AMAZING over the long-term.  It will help you realize that the true secret to success is doing the simple things consistently!

So if you are still reading this article, I am asking you to not just read this, but take action on it.  Write down these questions.

What area of your life do you want to improve? 

What is one small change that you can make that will help you get there?

Write it down and do a gut check.  If you look at your answer and think, “I’m not sure I can do that.” then go smaller.

What is one baby step that you can take towards that goal? 

You will know that you have chosen something that you can repeat consistently when you think to yourself “Is this really the little thing that I’m going to do? This feels too simple!”  If that’s what you are thinking, then you are on the right track.  Start doing that one thing every day and then as you begin to not have to think about doing it every day, and you do it automatically guess what happens?? You have created a new GOOD HABIT!

At that point repeat this process with a different action step until you have created a LIFESTYLE that supports the person you want to be!!  That’s how simple creating the life that you want can be….one small change at a time, and that is what we at Ascension Fitness are about ONE BODY. ONE LIFE. COMMIT to one small change today and MAKE IT GREAT!

About the Author – Jennifer Lormand ACE- CPT, BS. Exercise Physiology, Author of mommymovement: new baby. new body. new life.

jenn blogMy love for fitness started at an early age. Growing up with asthma, I was driven to fight through those challenges. Exercise and fitness was my avenue to diminishing my reliance on asthma medications and treatments. Fueled by my passion to help people succeed and as a graduate in Exercise Physiology with a focus on Kinesiology, I am applying my love for fitness with these sciences to develop leading-edge one-on-one and group training programs to meet the specific needs of our clients, designed to push each other physically and support emotionally the needs of clients.


What is your ‘Why’?

By: Jamie McIntyre, BS Exercise Science, ACE-CPT

As I stood there hunched over with my hands on my knees after another grueling 5-mile run I thought to myself why I am doing this? Now, I am a competitive person by nature so I understand why I push myself harder every workout, because I always want to be better than the last time. What I hadn’t put much thought into was why I worked out like I do in the first place. Yes I am a personal trainer and yes it is part of my job but I could probably get away with fewer and shorter workouts and still be a good role model for my clients. So, the question remained why do I continue to push myself and why is it so important for me to know and understand that why?

Working out is hard. There is nothing easy about weight loss/muscle gain/toning. It takes a lot of discipline and hard work to reach our goals. Knowing and understanding your why is the key to success. Your why is not “because I want to lose 10 pounds,” it goes deeper than that. Your why goes into why you want to lose 10 pounds at all. What is truly motivating you to reach your goals? You must know the answer to this question in order to achieve success because if you don’t then chances are you will not have the drive and determination it takes to get to where you want to be. Here are a three questions you should ask yourself to determine your why:

  • Why do you want (insert goal here)? – Like I said before you need to go into why you want to achieve that goal. For example, if your goal is to lose 10 pounds your reason for that may be because when you were at your goal weight you had never felt better about yourself. You were more confident, more outgoing, and more comfortable in your own body. Our feelings motivate us and knowing the feelings involved with achieving your goal is crucial to your success. So, dive deep and find out why you want to reach your goals and identify the feelings involved.
  • What in your life is going to change if you achieve that goal? – Now I want you to dig a little deeper and think about how your life will be different once you achieve your goals. Will you be more confident? Get off medication? Be able to play with your kids more? Having a clear picture of how your life will change is another way to motivate yourself to reach your goals.
  • Are you doing it for yourself or for someone else? – This question is important. You need to know if you are being motivated by yourself or by someone else. If you are doing it for someone else, is it what’s best for you? Because if it isn’t something that you want or that you believe you will benefit from chances are you are not going to achieve your goals. You must be able to say that you are pushing yourself towards your goal because it is important for you.

So, dig deep and use these questions to find your why.  I promise you that if you can find it and have a clear picture of why you want what you want then nothing can stand in your way.

As for me, I workout and eat healthy for my future self because I know that the harder I work now and the more disciplined I am now, the easier it will be when I’m older. I have learned a lot from my clients and one thing that I am continually told is how much harder it is to achieve your goals when you are older. I believe them, even though I am still young, I know that my body is not the same as it was when I was 20. The great thing about my why is that I will always be working for my future self. My why is never going to change, other factors may come into it but I will always be working for my future self.

Jamie McIntyre, B.S. Exercise Science, ACE-CPT

meJamie McIntyre is the Marketing Coordinator and a personal trainer at Ascension Fitness. She came from San Diego, California where she recently completed a Master’s degree in Business Administration at San Diego State University. She holds a Bachelor’s degree in Exercise Science from Dickinson State University. Jamie received a softball scholarship to play at Dickinson State University. During her time at Dickinson State she completed an internship as a student athletic trainer which led to her passion of fitness.  Jamie loves training, softball, ringette, and watching movies.