Are you sabotaging yourself?

Full disclosure: I am writing just as much for my benefit as for the readers. :)

Are you sabotaging yourself? I realize the term is relative and a matter of opinion, but here are some tell-tell signs you may be your own worst enemy:

Your self-talk is more negative than positive. I don’t think I need to elaborate here.

You don’t have a plan. You can’t show up at the gym and just expect to get results (or as quickly) without a roadmap to get there. That’s why working with a certified personal trainer is so helpful.

Your goals are unrealistic. One of the reasons people abandon a fitness regime is that they set the bar too high. While it’s possible to see results in a month, it’s going to take several to transform your body and create lasting change. Trust me, I know this firsthand.

You don’t have anyone holding you accountable. Whether a friend, family member or partner, it’s helpful to have someone keeping you in check. You may have the best intentions but life can get in the way. It’s good to introduce a healthy amount of pressure.

You compare yourself to others. As they say, “comparison is the thief of joy.” If you spend considerable time and energy on others’ progress you’re only taking away from your own pursuits. Remember this the next time you see a social media post that makes you a bit envious.

You fixate on setbacks. There will always be highs and lows in your fitness journey. When you do experience a plateau or you fall back into old ways, remind yourself how far you’ve come.

You’ve fallen into the “all-or-nothing” trap. If you miss a workout, don’t linger too long. You have so many other chances during the week to show up for yourself.

Can you relate to any of these?

Accountability will take you places

Sticking with a fitness program can be challenging for even the most dedicated types. One of the best strategies to hit your goals is to take ownership and be held accountable for your action (or inaction). 

Lean into your tribe

That means, for example, taking stock of how much you exercise and how far you have progressed towards your fitness goals. Then what? Many people find success by sharing details of each goal and your progress towards each it in a public way. 

Share openly 

It matters less how you go about it and more that you do it. Being authentic and vulnerable will help others provide encouragement and guidance. The key is to make the people in your life invested in your journey and progress. That’s because, when you tell people about your ambitions, they will usually be very supportive and will begin to actively seek out opportunities to help you thrive. For instance, if you’re trying to lose weight, your friend might offer to go for a walk a few times a week. 

A SMART endeavor 

Whatever the goal, at hand, you’ll need to follow some basic best practices to increase the chance of success. The SMART(Specific, Measurement, Realistic, Timely) system is popular because it works. This means you will need to define a goal like “Lose 10 pounds by June of this year with strength-training exercise 5 times a week and following a prescribed nutrition plan.” From here, check in with your accountability partners and share regular updates. 

Bottom line? If you set a health and fitness goal but keep it to yourself, there’s no skin in the game. You’re more likely to throw in the towel.  However, if you share the goal with friends, family, and colleagues, they will lend their support. So, make your fitness goals and your progress towards them public. It’s scary at first, but so then is the thought of staying the same!

5 things no one tells you about working out

If you’re new to fitness, making your foray into the scene can feel daunting for various reasons. What the heck is a rep? Cardio vs. weights? How do you do a burpee right? It’s like fitness has its own language and culture. Because it does!

In addition to this insider lingo, there are some truths that more seasoned exercisers take for granted. That said, I wanted to touch on a few of them:

1. You will be sore. A lot. When you first start lifting, it can be a rude awakening to your muscles. That’s because, every time you lift you’re creating micro-tears in the fibers. By definition, you’re putting stress on your body. Your bod responds in kind with (temporary) discomfort while it repairs the tiny tears and creates muscle mass.

2. You will start to feel “off” if you miss too many consecutive workouts. Just like eventually you won’t be as sore as the first day you started, your brain will adapt, too. That’s because, when you exercise, your system releases those feel-good hormones known as endorphins. Fall off the wagon for a few days or more and you might find your mood suffers. Because….science. Exercise makes our brains and bodies happy!

3. You’ll have laundry up the wazoo. Sports bra? Check. Legging? Check. Socks? Check? Tank top? Check. I used to do laundry once a week and now I’m on a twice-a-week schedule (or more) to stay on top of all the volume.

4. Results take time. You can’t fast-track fitness goals, despite what those IG influencers tell you. On average, it takes about 30 days for you to notice changes, another 30 days for friends and family, and 90 days for the world. Don’t give up. Consistency will never let you down, promise!

5. Enjoyment matters. There was a brief point in time I flirted with running. I did it because I thought it was going to produce the results I wanted. Boy was I wrong! Not only did I hate every second, it didn’t end up serving me. This is to say that enjoyment is an under-rated factor when it comes to program adherence. Whether it’s yoga, barre, pilates, swimming, strength training or some other activity, the best exercise is the one you’ll actually do.

Be realistic about your preferences and find a way to build a workout routine around movement that energizes you. That’s truly a recipe for success.

Make your comeback

Life happens. Sometimes we’re pulled in different directions and have to take a break from our workout routine for whatever reason. We all have peaks and valleys in fitness (and life — trust me. It doesn’t matter how long you’re out of the game   — what matters is you recommit. I am writing with some advice to do just that.

Come up with a plan and stick to it. If it’s been a while since you’ve worked out, you may need some extra accountability. That could mean putting workouts on your calendar, electronic or otherwise. You might even consider asking friends and family to check in on your progress.

Go slow and steady. A strenuous workout after a period of being sedentary can be a shock to your system. When coming back, take care to be conscientious about your level of exertion and the length of the sessions. You don’t want to overdo it, get injured and then get discouraged. On that note, be sure you’re stretching after a workout and building in time in your routine for recovery. Foam rolling, hot baths, chiropractic, massage are all great ways to address and prevent aches and pains. 

Tune in. Listen to your body. Maybe a high-intensity cardio or strength training workout isn’t what you need right now. Maybe you need a restorative yoga class instead. Movement is movement!

Track progress. How will you know if you’re getting back to your baseline? Apps can help you record your workouts so you can compare and contrast data and feel a sense of accomplishment.. As the saying goes, you can’t control what you can’t measure. 

Celebrate small victories. How you define wins will be up to you, but don’t forget to stop and acknowledge the work you’ve put in. You rock!

Remember, sometimes the comeback is greater than the setback!

Getting started: How to begin (and stick) to a fitness regimen

I hear (some variation of) it often: “I’m so out of shape, I don’t even know where to begin.”

It’s a valid concern, as getting back in shape can be grueling. But anything worth doing takes effort. You can, however, set yourself up for success with some of my favorite hacks:

1) Find a buddy: Do you have a friend who’s equally committed to a change? Hold each other accountable. You don’t necessarily have to workout together, but it helps if you have someone who checks in from time to time.

2) Set realistic and small goals: Say you want to lose 50 pounds. A safe rate of weight loss is 2 pounds a week. So that said, allow yourself at least 6 months to attain your goal. Further break the goal down into smaller units, like 10 pounds. This way you can manage your expectations and feel accomplished with each milestone. And don’t be afraid to celebrate even the smallest of victories!

3) Schedule it: Just like you schedule a haircut or a coffee date, you should carve out some time on your calendar for workouts. If it’s not scheduled, you’ll likely find an excuse. So put that planner or calendar app to use!

4) Make it fun: Some people find they’re more motivated when they have new fitness attire. So don’t be afraid to invest in a few staples so you can look as good as you’ll feel.

5) Get expert help: A certified personal trainer can help you maximize your impact at the gym. He or she knows how to get results with a custom and targeted plan.