Last day of the month! Time to assess. Are you taking the steps necessary to meet your goals?
Here's a challenge to roll into February with - take a hard look at your nutrition. Every single day, every single bite you take, every single drink you swig. What are you fueling your body with? And, I'm not just asking in regards to your workouts! Your sweet body needs fuel to get your through your entire day - every single second of it. Good fuel will not just get you through a workout, but will keep you sharp throughout the day AND prevent that high-low feeling you get in various parts of your day (typically in direct correlation to your meals). While assessing your nutrition, consider this primary ingredient . . . sugar. I don't care what name it's going by. Take note of products with any type of added sugar and how much it is. Even if it's manufacturers assert it is a "safe" or "healthy" sugar. Consider, diet has a much larger role in wellness than exercise. After all we eat three meals a day plus snacking, while we're doing good to workout for 30 minutes a day 5 days a week. Diet trumps exercise . . . almost always.
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So you've been working on your goals and like any wise person you've begun to implement the advice of fitness gurus you've been following. These people are on point - they look great, have a huge following, and know what they're talking about. Right? Not always. Some of the best advice can kill your mojo. Why? Quite simply because everyone is different. Perhaps what works for your guru and 10,000 other people is like a shot to the head for you. Let's assess some of the most basic ways you're killing your routine and, likely, your spirit.
You're working on being a disciplined person (#2017goals anyone?). This means you've created a game plan and gosh darn it you are sticking to it! Isn't that what you're suppose to do?! Number one on the game plan is never missing a Monday (because everyone knows that's the biggest mistake you can make <insert deep sigh and eye roll here>). Next is being consistent. Consistency is next to discipline in importance, consistency is what gets you gains <insert snarky smirking smile>. So you follow the game plan, religiously:
For some people doing the same routine every day, every week, every month, every year suits their personality. For most people it's an immediate death sentence. Even when you build variety into your workout, your mind is not fooled. You're a sharp cookie and that sweet little brain knows that every single Monday you will run. Every. Single. Monday. Sounds invigorating, right? Let me suggest something radical. Be kind and gracious to your mind and spirit, don't throw buckets of water on it every time you workout. Be routine about working out, but not routine in your workout. Find ways to mix it up every day of the week. Here's the radical thought: what if you permitted yourself to wake up and determine what your wellness needed for the day? Maybe today it's a run, tomorrow it's another run, the next day you do some lifting and yoga (what?!) . . . This is a daunting thought for loads of people. Not without reason either. The truth is it takes more discipline to be open about your workout than it does to follow a set schedule for the week. Personal training, in the proper context, can be a perfect solution to defeating the routine (yes, like a sly dog I am inserting a plug here, because I like you and you deserve it). Having a coach who desires your overall wellness - not just your physical prowess - is a huge asset to you. It's time to realize that just hammering out a good workout does not mean you are doing the best for yourself. As a coach I take into consideration every piece of information you give me to build workouts that feed you. I want you to be strong and healthy and those conditions apply to you both physically and mentally. Your physical and mental health are never independent concepts, they are always mutually considered. So what do you say about that rut you're finding yourself in? Are you ready to be excited about your workouts again? Shoot me a message and let's reignite your routine with a program that keeps your mind and body guessing! 6 x 50m Sprint
Rest 1:1 3 x 0:30 Hollow Hold Rest 0:30 between sets AMRAP in 10 minutes 5 Push-ups 10 Squats 15 Sit-ups So you want you want to be able to work at a higher cardiovascular capacity? Here is a quick and easy way to get that boost without committing a lot of time. Use the Tabata - a high intensity interval training system created by Japanese scientist Izumi Tabata and a team of fitness and sports researchers. The Tabata is designed to boost both your aerobic and anaerobic systems in one quick workout. Test out their findings by adding this little workout to your routine. Find out what a great return you will get!
One Tabata lasts a total of four minutes. It is a series of 20 seconds of work and 10 seconds of rest for a total of eight sets. The key to the Tabata is that you work at max effort for the full 20 seconds. For the most effective return in regards to cardiovascular capacity complete the Tabata doing jump rope singles, double unders, or burpees. It will be the longest four minutes of your day and the fastest workout of your week! Tabata: Jump Rope 0:20 Jump Rope 0:10 Rest 0:20 Jump Rope 0:10 Rest 0:20 Jump Rope 0:10 Rest 0:20 Jump Rope 0:10 Rest 0:20 Jump Rope 0:10 Rest 0:20 Jump Rope 0:10 Rest 0:20 Jump Rope 0:10 Rest 0:20 Jump Rope Your body can't grind all week, every week, all month, all year. It just can't. Are you taking the time to rest your body? Are you doing this in your workouts? Say what?! Yes, I asked you if you are resting in your workouts. If you have to ask then you are likely not doing it!
Here's the scoop, rest is an important way for our muscles to recover so that they can continue to thrive and grow strong. Also, rest is important for our mental fortitude. If we are always forcing our mind to grind then it will become over taxed and just feel exhausted by the constant push. We need reprieve - both mentally and physically - so that we can continue to grow and push past our previous goals. This type of rest is not found by not working out but by doing workouts that intentionally give us a relieving breath. We're looking for the workout that leaves you feeling relaxed and oh so good. This can look a number of ways. One way you will hear me talk about this type of rest is by asking about your active recovery. A coach I have followed quite extensively always says, "Motion is lotion." We are looking for movement of all those muscles in a kind way. That does not mean it can't be challenging, but challenging because it is different than your normal routine. Some options are trail riding, jogging (I find trail running to be a great recovery if I keep myself dialed back to about 75-80% capacity), swimming, or perhaps yoga (personally yoga does not relax me, it is so challenging!). When I'm just looking for something to do at home I pull up this gem, "The Planks You Should Be Doing (But Probably Aren't)." They have a slide video of each movement, but keep in mind each movement should be slow and smooth unlike the video as it is shot in frames that make it look choppy. I have used this for the past several years for recovery. It kicks my butt, but I can move at my own pace and, mentally, I am able to just daydream and breath! Find your rest so you can grow! Power Clean and Press:
warm-up, then 5x3 AMRAP in 20 minutes 5 Goblet Squats 10 Inch Worm Push-ups 15 Ring Rows 20 Kettlebell Swings *Score is rounds and reps |
AuthorMy name is Tiffany and I am the owner and trainer at Frank Fitness, a garage gym. I provide workouts to increase/maintain cardiovascular wellness and build strength. My goal is to help athletes maintain life-long wellness. Archives
January 2018
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