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Fitness How To’s: Consistency
Number One Way to see Ongoing Results
Your best friend in reclaiming your fitness is consistency. Over time, this creates momentum, and you will see results multiply as you continue. The best way is pretty simple:
Duplicate What Works!
We’re all familiar with the adage, “If it ain’t broke, don’t fix it!” When it comes to our health and fitness, it’s funny that we have so many “quick fix” offers claiming to zap us into better health overnight. The problem is, these things do not last. Whether it’s a fad diet, a crazy new pill, or some crazy “sweat it out in an hour” offer, these simply do not provide lasting results.
I’ve done the fad diets and had temporary success with them. I had gotten into the 230s shortly after marriage, and was able to drop back under 200 with the infamous Atkins diet. What happened? It was simply not sustainable as a lifestyle habit. Two to three years afterwards, I was into the 240s; then 250s; and eventually 276. I was tempted to try the “fat pills”, but never did, and never went for a wrap or anything like that. I did know people who did though, and were very excited about the quick, initial results. Over time, however, it was clear that it didn’t have the staying power to help them achieve their goals. Turns out there’s something to the conventional wisdom of healthy eating and exercise.
So if we know (on some level) that we actually do have to be disciplined about our eating and exercise habits, why don’t we? We want to have good health; we know what it takes; why don’t we do it? The list of excuses why we don’t is extensive and plentiful; but make no mistake: they are excuses.
I know that may sound harsh, but please know that I am speaking to myself first on this one, and have drawn my line in the sand that I will never go back to relying on excuses as to why I let my weight get out of control. The bottom line is this: you have to find your reason why you are going to make a change and that must be strong enough to drown out your excuses of why you don’t.
For me, it was my kids. I was well aware that I had terrible eating, health, and fitness habits, and as a teacher I know that for kids the habits and behaviors they engage in are more often “caught” than “taught”. Change for me was imperative. Find your why, and then make it happen. My commitment was unwavering, and as a result my success was assured. I can tell you that part of my decision and commitment was to find and do whatever was necessary to achieve and model good health for my family. Now, 70 lbs are gone, and beyond that I know that I have a true level of fitness that I haven’t had since high school, if even then. I am most pleased with the results of my investment, and will continue to make decisions in line with my fitness goals, both for myself and my family.
Fitness How To’s: Three Essentials in Exercise
First, let me say that if you are working out and have some form of regular exercise incorporated into your life, congratulations! It is one of the easiest things to NOT do and make excuses as to why we don’t. I know, because for nearly a decade that was me. I came to abhor anything that would make me sweat, and it became easier and easier to not workout. As I got my workout legs back under me, I found three F’s that have served me well at age 40 in keeping up with the demands of some challenging workouts.
Essential #1 – Flexibility
I am not a particularly flexible person by nature. However, flexibility is a HUGE part of making sure that you not only have a good workout, but is critical in making sure that you can continue to workout. Be sure to have some light warmup stretches to ease into your workout. Be sure to engage in active stretching over the course of your workout, and post workout do some focused stretching on the muscle groups you worked that day. Don’t worry if you can’t stretch to the floor or discover you have as little flexibility as I do. Stretch to where you’re comfortable and don’t push into positions your body isn’t ready for.
Essential #2 – Focus
Once you begin your workout, ensure that you are giving focus to proper form. If you fail to keep the form and focus intended in your workout, you are wasting your time. This is not to say that your form has to be perfect. However, there is a marked difference in the results one will achieve by doing moves “similar” to the trainers and duplicating moves you are shown. Solid focus in your workout means you will have to give greater effort in your workouts, but that translates into some phenomenal results. You’ll be happy you did 🙂
Essential #3 – Ferocity
Have a ferocious mindset when you enter your workout. This does not mean that you push your body to the breaking point and beyond; what it means is that even when you have to modify your workouts, you want to make it to the end. Some days will be a breeze, but there are other days when it is a severe act of will to just show up. When you enter your workout “zone” so to speak, be ready to bring it, and do not waiver in your commitment and determination. Final note: guard yourself against overtraining. After speaking to Focus and Ferocity, I know it can seem even counterintuitive to not go all out, but remember that you are in this for the long haul. Your endurance will increase as will your strength, but you must have the patience to allow your body to acclimate to the demands of a workout regime again.
Fitness How To’s: Five Keys to Fitness Success
Exercise
There are a host of things we could look at, but let’s keep this simple. If you are serious about losing weight and/or getting fit the first item on this list comes as no surprise. It’s no secret that exercise is an essential part of fitness, no matter what level of exercise you engage in. It does not have to be high intensity, but you have to give your body some level of activity and elevate your heart rate. If you need this reminder as I did, renew your mind with the truth that it is ok to sweat a little.
Two inevitable questions that now follow: How much exercise? How hard should I go? In answer to the first question, make a plan to exercise at least three to four times this week. If you have been engaged in regular workouts you could even push to five or six workouts in the week. The level of intensity should be in line with what your body can handle, and only you know that. The real key here is to start slow if you’re just getting back on the horse or have never incorporated a regular workout routine before. You can always increase intensity the next day if things don’t seem challenging enough, but it would be terrible to get sidelined by an injury just coming out of the gate because of impatience. The duration of each workout is again going to be something you either know how to gauge because you know your body, or have to learn. If you are learning (or relearning) your body start with a half hour including cool downs. As you feel you can handle more consider gradually moving to 45 minutes and eventually even a full 60 minutes of activity.
Nutrition
Equally obvious is what nutrition you allow into your body. This is a huge deal because all the efforts of your workouts can be undone if you think you eat whatever you want simple because you “worked out”. Be smart, and identify some healthy meals you can use for breakfast, lunch, and dinner to ward off the hunger monster.
Accountability
“Though one may be overpowered, two can defend themselves; A cord of three strands is not quickly broken.”
I know there is a huge temptation to believe you can simply get it done on your own. The truth that we all know to be true is this: we do better with accountability. We thrive and gain strength when we have someone who goes through the struggle with us and helps keep us focused. Who knows? Maybe you’ll be the one providing encouragement.
Find at least one accountability partner, but if at all possible get a group of 3 or four. Give them the authority to ask tough questions and be prepared every now and again to tell on yourself.
Commitment
Don’t be in it for the short term. Make the commitment for the long haul. Temporary results are incredibly frustrating as the other side of the yo-yo diet always seems to leave us worse off than when we started. Make the commitment that you have decided to take ownership of your health and fitness goals and BE COMMITTED to them!
Adaptability
How does the saying go? “Life is what happens to you while you’re busy making other plans”. Be prepared for the fact that your ideal plan to bring a fitness regiment into your schedule may not go entirely according to plan. You will have to “tweak” things, and possibly make sacrifices to get workouts in and be resilient enough to adjust to the curve balls life will inevitably throw your way. You can do it! It just might not look the way you envisioned it at the beginning 🙂
Welcome to Second Chance Fitness!
Much thanks for stopping by! However you got to this page, something health or fitness related drove you here. What do those words truly mean? What is it to be healthy? To be fit? I thought I had an idea of what fitness was, same as I believed if I could simply lose weight it would automatically equate to being “healthy”.
Fortunately, I had a friend who understood my desire to lose weight and was willing to work with me and help motivate me to set goals that would not only help me reach my weight loss goals, but also learn about true health and real fitness. It was incredibly effective. I lost over 20 lbs., and even better dropped from a size 42 to a size 36.
Before that, I used fad diets to try to regulate my weight and played the yo-yo game we are all so familiar with until I had ballooned up to 276 lbs. I thought I was doing well when I decided to track calories. However, I rarely exercised and had no consistency in my eating habits. I experienced some weight loss, but was still eating garbage and had no real fitness to speak of.
At age 40, I finally committed to giving it my all and seeing if I could get results. One of the best decisions I’ve ever made. Having a comprehensive fitness plan enabled me to get the exercise my body needed as well as get the nutrition I was sorely lacking. As I improved my food choices, I saw my junk food cravings virtually disappear, and I was motivated to do more and more clean eating. Soon, I clocked in at 214 lbs, and was back to a size 36 pants (from 42) for the first time since college. Best of all, I was feeling great, and knew I had found a sustainable and viable lifestyle that I was excited to maintain.
My journey has just begun, but I am so excited for what is yet to come. Where are you right now? How are you doing with your efforts in fitness? Need a second chance at this whole fitness thing? I would very much love to hear your story and pass along (pay forward, if you will) what was presented to me. Drop me a line and let me know what I can do for you!
Second Chance Fitness 