Are you struggling to find way to exercise as a tired and busy mum?. A performance consultant may be able to help you achieve this goal. A performance consultant is a performance specialist. He or she focuses on helping individuals start, maintain, and reach peak performance in exercise by using performance enhancement skills.
My job also includes helping individuals manage their time better so that they can squeeze in exercise during the day and get proper rest and recovery.
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It is bedtime. Jackie gets to sleep in peace after putting her three kids to sleep and taking care of the house. She felt like she just closed her eyes to sleep. The next thing she knows is the sunlight shining through her bedroom window. “Just a few more minutes,” she thinks. When she reaches over to her alarm to click the snooze, her littlest son jumps onto her bed. “Mommy, mommy…I can’t find my backpack.” The other two children jump onto her bed as well “Mommy, mommy I want breakfast.”
The day begins. Jackie picks her littlest son and walks to the kitchen. “We’ll find the backpack together, alright?” First, let’s get some breakfast.” Her littlest son nods. There are still dishes in the kitchen sink and the floors haven’t been mopped in weeks. As Jackie starts on the dishes, she hears her cell phone ring. Jackie quickly drops the sponge and runs to her phone. She has an early meeting today. She is a partial owner of a makeup business.
Her children remind her not only to pick them up from school but to take them to their recreational activities as well. One has soccer practice. The other has basketball practice. The third child has a tennis lesson scheduled.
Jackie also needs to cook dinner and check her children’s homework assignments leaving no time for herself. Before she realizes it, the day has ended.
She participated in sports teams in high school. Before Jackie started a family, she would run for one hour at least five times per week. She also joined a gym and would also take classes at the gym occasionally. She made previous attempts to start an active lifestyle again. However, she was not able to consistently maintain her participation in exercise.
Jackie tried to do yoga workouts from watching YouTube videos, and she tried to go out for jogs and walks around the neighborhood. She was mad and frustrated with herself that her previous attempts to resume an active lifestyle were unsuccessful.
Jackie decided that she needed to start an active lifestyle again to keep herself healthy. She wanted to always to be there for her children and watch them go grow up. The best way to do those two things was to maintain her health. Jackie picked up the phone and took the first step of establishing an active lifestyle again by making an appointment for a one-hour session with a performance enhancement consultant.
The performance enhancement consultant made it clear to Jackie that she was not an exercise professional, fitness professional, mental health professional, or life coach. She was often mistaken as one of those professionals.
The first consulting session began with the performance enhancement consultant gathering information related to activities that Jackie previously did for exercise. The toughest task to do for novice exercisers or individuals trying to resume an active lifestyle is taking the big step of getting started. Jackie was already doing exercise by walking her family dog. We needed to increase the amount of exercise that she did per week. External motivation helps individuals to start exercise. The external motivation is a reward.
To receive the reward each week, Jackie must do the minimum
of exercise that she is supposed to do. We worked together to make a list of possible rewards. The rewards included a self-care day, spa day, and dessert at your favorite dessert place.
The performance enhancement consultant uses a non-traditional approach to exercise, meaning not only viewing traditional exercise activities as the only forms of exercising. The non-traditional approach to exercise includes simplifying exercise to activities that an individual considers fun and enjoyable that requires them to move around.
By making activities fun and enjoyable, this increases the likelihood that Jackie would complete those activities for exercise. Other suggestions included doing activities on Friday night, Saturday, and Sunday. On those three days, she is less busy with her children not having to attend school.
Another suggestion included doing three different activities with each of her own children. This would enable her to spend some quality time with each child and get exercise at the same time.
Couples can also do exercise together for date night. Jackie and her husband could also do physical activities for date night such as bowling or roller skating. This would get her husband exercising as well. We worked together to come up with a list of activities that she could do to get exercise. The list included activities that she could do on her own and with her family. The goal was for Jackie to get 2.5 hours of moderate exercise per week.
The performance enhancement consultant made Jackie aware that it was important for her to do strength training and cardiovascular exercise. She informed Jackie that it was a common myth that women did not do strength training. Strength training helps to prevent Jackie from developing osteoporosis when she gets old.
The performance enhancement consultant’s services included planning out the activities ahead of time for Jackie to start to do this week to conquer common obstacles such as lack of time, lack of motivation, and lack of access to facilities.
She also offered to plan out the activities that Jackie would do for exercise for the following week. We also discussed the importance of goals to help Jackie stick with exercise.
A common mistake made with goal-setting is not setting specific goals. For example, I am going to start working out this week is too broad. I am going to exercise 30 minutes each day for five days this week is specific. Think of small goals as a series of steps to help you achieve your long-term goal. With each small goal that you accomplish, you get one step closer to achieving your long-term goal.
The performance enhancement consultant emphasized the importance of her getting a notebook or a planner to keep track of the activities that she did for exercise. Jackie needs to write down the date, activity, and duration of the activity on days that she did exercise.
The purpose of keeping a written record is that it allows Jackie to form new goals or adjust goals without the performance enhancement consultant present. We all have been told our entire lives about things that we have not done. Therefore, we are good at focusing on those things. The written record also enables Jackie to see the progress that she has made in exercise to help maintain motivation and increase confidence. Proper goal-setting techniques and strategies to build confidence are two examples of performance enhancement skills that Jackie learns in working together one on one with a performance enhancement consultant.
Jackie started her journey in exercise following her first consulting session with the performance enhancement consultant.
Since Jackie took breaks at work to recharge mentally, we turned those work breaks into short exercise sessions, which involved Jackie walking the stairs for exercise at work. She also got additional exercise by parking her car further away in the parking lot in public places and at work.
Another suggestion included the family walking at the mall for exercise on the weekend. We discussed during the consulting session that she and her family must walk for at least thirty minutes prior to her going to department stores to shop and her children going to play video games at the arcade.
Other possible family activities included going to a park and playing frisbee with her children to get exercise and going to another park not only to walk for exercise, but the children can enjoy feeding animals as well. Another suggestion included Jackie going for walks or for jogs with other mothers in the neighborhood to get exercise whilst her husband was home watching their three children. This enables other busy mothers to get exercise and provide each other with social support.
We discussed walking or jogging for 10 minutes during the first two weeks. The sessions would increase to twenty minutes afterward. To help Jackie’s confidence level, the performance enhancement consultant reminded her that positive aspects of performance also exists. We all pay too much attention to things that we do incorrectly and not enough attention to things that we do correctly.
Jackie met with the performance enhancement consultant the following week for her second session to discuss her progress with exercise. She continued to work with the performance enhancement once a week to increase her performance in exercise and help her maintain her participation in exercise.
This post was written by Patty Luu who is a performance enhancement consultant. A performance enhancement consultant is also known as a performance specialist.
After Patty obtained a Bachelor of Arts in Psychology from Randolph-Macon College, she went on to obtain a Master of Science in Kinesiology with a concentration in Sport Psychology from the University of Tennessee in May 2014.
Patty also took a course in health and exercise psychology as part of her graduate education at the University of Tennessee.
She founded Driven To Peak Consulting in December 2017, which helps individuals in exercise, sports, and other domains learn performance enhancement skills in working together with her individually or in groups to improve their performance.
The performance enhancement skills along with a non-traditional approach to exercise can also help individuals begin, maintain, and reach peak performance in exercise. Patty resides in Henrico, Virginia.
With the use of technology, she can help individuals worldwide improve their performance.
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