The year 2020 hasn’t exactly gone how we’d planned, right? Let’s just say if we’d known about the challenges the year would bring our way, we very much doubt we’d have bothered to stay up past midnight to welcome in the new year with a bang. We’d have slept right through the whole thing and dropped all expectations that the year would be our best yet.

But despite its devastations and disappointments, the year has presented some valuable opportunities for learning and growth, and these takeaways shouldn’t be forgotten as 2020 rolls into 2021 in a few months’ time.

With the guidance and advice from two experts in the field, we’re bringing you the tips you need to safeguard your expectations and prepare yourself for a better 2021.

Make fewer assumptions

We know we weren’t alone to assume 2020 would be our best year to date. As Dr. Jo Lukins, author and performance psychology consultant explains, assumptions are not always helpful. Instead, she suggests we carry a different tone into the new year.

“I am always in favor of people moving forward with hope. When we are hopeful we are using the thinking style that forms the foundation of optimism. So just as I am hopeful that we will come through COVID as best as possible I am also hopeful that 2021 will be a great year,” she tells the latch—.

Georgia Bamber, success coach and author of Achieve Anything You Want, agrees we need to be positive but adds the importance of flexibility in mindset. “We all go into the new year hoping for our best year yet. But the future is always just a story we tell ourselves, so why not make up a good one? The key to entering a new year is to have plans and goals and a positive outlook, but to remain flexible and willing to adapt to circumstances as they change.”

Let go of expectations

Bamber speaks of the importance of acceptance in situations out of our control. Furthermore, she insists we be proactive to move forward around challenging circumstances. “I don’t think it is so much about adjusting expectations as much as it is about accepting the situation you are in and then thinking about what you want to do about it.

“You always have one of three choices. First, you can become angry and despondent that the world isn’t how you want it to be and throw in the towel. Second, you could put everything on pause and wait and hope for things to pass or, lastly, you can forge ahead, keep taking action and see what you can make of the situation as it stands. The key is to be flexible, and let go of expectations.”

Lukins agrees and says we should adjust our goals within potential limitations. “Focus on the controllable. The things that we can influence. Set goals around learning a new skill or around personal development.

“We also need to be aware that our circumstances may be such that there are limitations on us, for example, when international travel is next available. It is helpful for us to be prepared to approach the coming months with some flexibility in our thinking.”

Focus on what you can control

Bamber says we need to let go of how things “should be”, and instead focus on how things are. This shift to acceptance will ultimately help us put our best foot forward in a situation, rather than mourn lost opportunities.

“People are spending a whole lot of time and energy worrying about things they cannot influence or change No-one knows when the lockdowns will end, no-one knows if there will be a vaccine, no-one knows what will happen to the economy.

“It is a much better idea to focus on the things you can control, and there are two areas that you always have control over What you are thinking and what you are doing. You could spend your time thinking about all the things that have gone wrong, or you could focus your attention on possibilities and opportunities.”

Set goals

Yes, continue to set goals! Perhaps avoid overly optimistic plans, like taking a three-month trip around Europe, and instead focus on things a little closer to home. That’s what Lukins will be doing.

“If I am setting goals for 2021 I am setting two types: The ‘achievable’ (those I know can be done regardless of the world situation, like online study, hobbies, house projects, creative projects, applying for promotion); and the ‘desirables’ (for example, competing in a triathlon, traveling interstate for the theatre, running a work face-to-face workshop).

“We need a combination of both and the flexibility to deal with the goals that get taken from us.”

When it comes to goal setting, Bamber has some advice. “I would recommend that
people take some out time to reflect on their experience this year and what they have learned. Ask yourself questions like ‘What do you like and dislike about your life right now?’ ‘What would you like more of in your life?’ and ‘What would you like less of in your life?’.

“Using those answers, create a picture of what you would like life to look like and then think about goals that would help you to attain that vision. I don’t think people need to limit themselves — they just need to be considerate and accepting of circumstances and see what great things they can create within those bounds.”

Look to your friends

Lukins says: “Cultivate a mindset of ‘gratitude’ as no one can take that from you. Happiness is best enhanced when we are grateful for what we have and we help people around us.

“Our mental health is strongly influenced by our physical health, so achievable health goals are also helpful. People matter. Our human connections are a significant part of what enhances our mental health so when we can set goals that are people-centered that can also help.”

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There’s nothing to say you have to wait until December 31 to begin thinking in the ways outlined by our experts above. The work can start right here, right now. And actually, we can’t see why we shouldn’t start right now.

Reference: {https://thelatch.com.au/ok-forget-2020-make-2021-your-year/}

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

We are so excited to welcome Sahar Tehrani to our ABC fitness team! Athletics and sports have played a major role in Sahar’s life ever since she was a young girl. Her involvement in organized sports started in high school while playing volleyball, basketball, tennis, football, and later on, as an adult, squash. Sahar has professionally been in the fitness industry for over 17 years with an array of experiences, from personal training to club management. Her happy place (outside of her family) is the “gym”.

When she’s not teaching fitness classes, she is a proud mommy of beautiful twin girls. She is also a ceramic instructor, who works with the elderly population suffering from Alzheimer’s and Dementia. Sahar finds this work fulfilling, as she believes that the more active we are, the healthier our bodies and the sharper our minds will be. Make sure to jump into Sahar’s TRX class on Mondays at 9:30 am and her Strength and Balance (Restorative) class on Fridays at 11:50 am.

Join Sahar in her next class at ABC FIT STUDIO!

Click to join Sahar for a class!!

Fun Facts About Sahar Tehrani

Where’s your favorite place in the world?
Paris!

What is the first concert you attended?
Gipsy Kings

Three words to best describe you:
Loyal, caring, fun

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform! Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

According to the Centers for Disease Control and Prevention (CDC), only half of adults get the exercise they need.

“I believe, as a lot do, that physical inactivity is the major public health problem of our time,” says Sallis.

Sallis is co-director of The Sports Medicine Fellowship Program at Kaiser Permanente in Fontana, CA, clinical professor of family medicine at the University of California Riverside School of Medicine, and chair of Exercise is Medicine Health Advisory Board. It shouldn’t be surprising that exercise is the first form of medicine that Sallis prescribes to his patients—still!

“I feel, as a longtime practicing family medicine physician, that [physical activity is] absolutely the most important medicine that I could prescribe to my patients,” he says.

We think so, too—the writing is on the walls. Physical activity can:

• reduce the chances of developing chronic diseases,
• lessen the risk of contracting non-communicable or communicable diseases (like coronavirus), and
• improve immune health.

Not to mention, all the other amazing mental, emotional, and overall health benefits of exercise.

COVID-19 Is a Disease of Inactivity

“COVID-19 has just so vividly exposed our unhealthy lifestyles,” says Sallis. “And it really is people who follow unhealthy lifestyles who are at risk for COVID-19…You go through the list of risks for COVID-19, especially dying of COVID-19 or being severely ill from COVID-19; those are the diseases of inactivity.”

Referring to the CDC, some of the diseases of inactivity that increase the risk of severe COVID-19 include:

• COPD (chronic obstructive pulmonary disease),
• obesity (body mass index [BMI] of 30 or higher),
• type 2 diabetes mellitus, and
• sickle cell disease.

The pandemic has drastically decreased the level of activity among U.S. adults and children. An Evidation survey with more than 185,000 participants reports that between March 1 and April 8, activity levels declined by 48% among adults.

“Whatever it takes to get places where people exercise and can be active to open, we have to do it. It’s an essential part of life.”

Robert Sallis, M.D., Co-director of Sports Medicine Fellowship Program
Kaiser Permanente – Fontana, CA

It’s disheartening—to say the least—that so many people miss the value of exercise. “We’re all sitting in our houses huddled, waiting for a vaccine for COVID-19 instead of going out and being active and exercising, when we know that’s the best vaccine we have right now,” says Sallis.

How do we fix the issue of inactivity during a pandemic?

“We need to get people to take charge of their health. That is the best protection they have against COVID-19,” says Sallis. “This virus is going to be here for a while, we need to figure out how to start living with it, or we’re going to all die related to the avoidance of it.”

Swapping the Narrative: Gyms Are Safe

Lawmakers are incorrectly labeling health and fitness clubs as high-risk businesses to visit during the pandemic. Even with increased cleaning protocols and safety guidelines as well as data and research proving that fitness facilities are not spreading COVID-19, some lawmakers simply will not change their decision. To this point, Sallis says, “They’re not listening to the evidence.”

He added, “We’re allowing people to go on airplanes, we’re allowing people to go into Costco, we’re allowing them to go into their doctor’s offices, [and] we’re taking precautions with [all these businesses]. Why can’t we do the same for gyms, which I consider to be really essential to many people?”

Health clubs have been putting in the work to make their facilities more safe—and cleaner—for members, staff, and the community. It’s truly up to the collective fitness industry to get the message out that these facilities are:

• safe and clean,
• able to help with contact tracing, and
• essential to overall health and fighting off the virus.

“Prevention and treatment [are] just essential…the risk factors for COVID-19 are all improved by doing regular exercise,” says Sallis.

MXM check-in data proves just how safe and valuable clubs are. As of August 7, the data, compiled from 2,877 health and fitness locations with over 49 million member check-ins, shows an occurrence rate of just 0.002% or a 42,731:1 visit-to-virus ratio. Out of the 49 million check-ins, only 1,155 people have entered these locations and tested positive for coronavirus.

Sallis says, “Virtually everyone who died from COVID-19 has some chronic diseases, diseases related to physical inactivity, and why we would not consider [gyms as] essential to try to prevent cases and lessen the impact of them, it doesn’t make sense to me.”

If you’re contemplating visiting a gym, Sallis advises the following:

• Keep six feet or more of space between others when exercising outdoors.
• Wear a mask and distance yourself when in the weight room or resistance training.
• Wipe down all equipment after use.
• Weigh your own risk.

“It’s a mistake to discount the importance of a gym to some people’s health,” he says. “Those who are most at-risk of utilizing [gyms] have the most to gain from it…Whatever it takes to get places where people exercise and can be active to open, we have to do it. It’s an essential part of life.”

For information on how health clubs can operate more efficiently during and after a pandemic, check out IHRSA’s Key Considerations and Risk Assessments Tools.

Reference: {https://www.ihrsa.org/improve-your-club/doctor-says-gyms-can-prevent-covid-19-lessen-the-impact}

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!

Meet our incredible ABC FIT STUDIO instructor Juliet Wisdom! Juliet is a Certified Yoga Instructor, ACE Certified Group Fitness Instructor/Personal Trainer, and RRC Run Coach. Working in the fitness industry for over 28 years, she has trained and taught clients from all walks of life and various fitness levels to achieve their fitness goals. Juliet also leads the Rausch Physical Therapy Tuesday Night Run Event.

Juliet fell in love with yoga as she was training for her first Boston Marathon in 2012 and realized that because yoga focused on the mind-body connection, flexibility and balance, this in addition to her running program enhanced her performance. Yoga helped to keep Juliet injury-free. Committed to sharing her love of yoga, Juliet seeks to help her clients improve their flexibility and balance through fun Vinyasa Flows that challenge and relax the body and mind.

Vinyasa is a style of yoga characterized by stringing postures together so that moves flow from one to another, seamlessly, using breath. Juliet’s Vinyasa Flow Yoga Class is on Mondays and Thursdays at 1 pm and provides a space to learn the asanas (poses) in a safe and loving environment that encourages all levels of students to participate. Modifications will be given and props will be available to support all in this fun, flowing class.

Join Juliet in her next class at ABC FIT STUDIO!

Click to join Juliet for a class!!

Fun Fact About Juliet:

Juliet ran and completed the 2016 Boston Marathon to Big Sur Marathon Challenge!

Only the fittest (or craziest!) runners ever attempt these back-to-back marathons…much less six days and 3,000 miles apart!

Certainly, only the world’s fittest athletes can participate in two of the world’s greatest marathons!

Looking to try something new and to belong to something spectacular? We have just what you need! Our space, instructors, and clientele are second to none! Come witness the benefits of pilates and yoga and watch your body (and your confidence!) transform!

Visit our Facebook page at https://www.facebook.com/theabcfitstudio or give us a call at 949.305.3310 to get started!