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.

The 4-11 on proper form

In a society that values a go-big-or-go-home mentality, it can be tempting to rush through a movement for the sake of “getting it done.” In this state, form no doubt suffers. Who has time for injuries? Certainly not you!

Proper form means you take care to do the exercise the same way, every time. Your form must be consistent in order to ensure your body is primed for performance, conserving energy and decreasing the chance of injuries over time.

Let’s explore the first one. Poor form places unnecessary stress on muscles, tendons and ligaments. It’s possible that this can lead to strains and sprains. Moving as recommended, however, can help you balance loads more equally and keep your spine in proper alignment. 

Second, you can benefit from efficiency even with a slower and more conscious movement because you’re targeting the intended muscles or muscle groups. The better your form the better your results in and outside the gym. Your breath-work gets a boost, too. Elevated oxygen intake helps you think more clearly and focus on your goals. 

So you may be wondering how you can ensure proper form. The best way is to work out in front of a mirror so that you can monitor your posture and movement. You can even film yourself for some additional insight. If you have the luxury of working with a certified personal trainer, he or she can provide a watchful eye and offer critique and feedback so that you don’t end up sidelined from a preventable mistake. 

The takeaway: Slow down and be mindful of how you move and how your body is responding in real time. Exerting yourself doesn’t mean pain. Discomfort is OK but pain is not your friend. Remember this next time you’re having a hard time completing a workout. Slow and steady wins the race!

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!

Bodyweight training: The secret sauce?

Have you heard of bodyweight exercises? While resistance machines and free weights can get the job done, don’t eschew bodyweight exercises because you think they’re a waste of time. That’s actually a myth.

While you do need to lift something heavy in order to increase your strength, that weight doesn’t need to come from an external source. Your own bodyweight can get the job done!

Bodyweight exercises are strength training exercises that use your own weight to provide resistance against gravity. Here’s why you should consider adding these type of exercises to your routine:

Get more bang for your buck

High-output, bodyweight-based exercises can produce considerable fitness gains in very short workout durations. As there's no equipment involved, bodyweight workouts make it easy to move on to the next exercise and avoid lag time. Shorter rest times leave your heart rate elevated and you’ll burn more calories, which can help change body composition.

Cardio + strength pack a mean punch

Speaking of results, bodyweight exercises are efficient because you can enjoy cardio and strength in one quick workout. For example, a minute of burpees in between strength exercises will keep the heart pumping while still supporting muscle development.

Say goodbye to boredom

And last but not least, if you get bored easily, listen up! Adding extra reps, performing the exercises faster or super-slow, and perfecting form are a few ways to keep things interesting.

What’s your favorite bodyweight exercise?

The truth about body composition

Picture this: You get on the scale. You “gained weight” or maybe you “lost weight.” Before you get discouraged, remember there’s much more to this number than meets the eye.

Enter composition. Body composition takes into account a person’s fat mass and fat-free (lean) mass, which includes (muscle, bone, and water). Testing your body composition can be a great way to monitor and reach realistic health and fitness goals.

Let’s dive a little deeper here. You might want to “lose weight.” What does that really mean? The nitty-gritty matters. But when it comes to preventing morbidity and premature mortality, it’s actually more important to be fit than skinny.

In other words, maintaining or gaining lean muscle mass is just as or more important than losing fat. It’s said that strong is the new skinny and I agree with that statement. (Of course it’s possible and ideal to have both. I am not body shaming anyone who has trouble gaining fat or muscle.)

From a clinical standpoint, muscle is king. Experts agree that it’s important to have a healthy ratio of fat to muscle. Skeletal muscle and bone density help you perform daily activities and prevent bone loss. Not to mention muscle helps you burn more calories and can increase energy levels.

Of course there’s no magic bullet here. Physical activity, paired with a healthy diet, can help you lose weight and achieve and maintain a healthy body composition. Even moderate exercise—30 minutes most days of the week—can bring yield health benefits.

Interested in learning more? Set up a free consultation.

5 ways to push through a plateau

Plateaus are a normal part of one’s fitness journey. We may lose fat and/gain muscle one month only to lose momentum the next. While frustrating, they are minor setbacks in the big picture. And as one personal trainer argues in this blog, they can be a good thing! They just call for some creative thinking to overcome. Following are a few practical tips to push past a period of stagnation:

1. Reassess: First, know that the scale is just one way to measure progress. Your weight can fluctuate for a whole host of reasons, and women are especially affected by ups and downs. Measurements and body composition can provide a more accurate look at where you stand. Don’t let the scale ruin your life!

   However, I can tell you (only speaking from experience) that weight loss/management is 80 percent diet. You can’t eat like crap and expect exceptional results from the gym. I challenge you to keep a food diary for a week and maybe you’ll notice patterns and areas to improve on.

2. Switch it up: Have you been focusing on cardio? Mainly strength training? Your body gets acclimated to a certain way of training over time, so it’s important to mix up your exercise program every 6-8 weeks. So don’t be afraid to try that yoga or water aerobics class. It just might be the nudge your body needs!

3. Scale back: It is possible to workout too much. Your body can react adversely and hold on to fat. Sometimes taking an extra day off and devoting it to self-care can be good for you in the long run.

4. Reflect: Attitude is powerful. You may feel discouraged, but don’t forget to relish in your accomplishments. Perspective is everything. You might not have lost fat, but at least you didn’t regress! That alone is something to celebrate.

5. Let go: Obsessing over every indiscretion or missed workout will not serve you. In fact, stress can wreak havoc on your body and sabotage progress. So relax. You’re doing a great job!

Fit on the road: How to stay on track

This topic is top of mind, as I will be traveling this week. If your job or lifestyle requires you to be on the road (or in an airplane) a lot, you might find it challenging to maintain a consistent workout schedule. But you don't have to sacrifice your fitness. It just calls for some forethought. Here’s how you can stay on track on the road.

First off, do your research about amenities. Know that many hotels have gyms on-site. They usually have the basics and some are even equipped with machines and apparatuses. If you’re not staying in a hotel, you might have to get more creative. Here are a few of my go-to activities:

Walk: Walking is a great low-impact activity and it doesn’t require any equipment! Make it a point to walk for at least 30 minutes at a moderate pace to get your heart rate up.

Stretch: Put simply, stretching does the body good. And just like with walking, it’s easy to integrate into your routine. While not strenuous, stretching boosts a myriad of benefits that can help you in your overall fitness regimen. Try this sequence from Health to prepare your body for a flight.

Get on the “band”-wagon: A resistance band is versatile and takes up little to no space in your bag! Keep up your strength-training routine on the road with these 20 total-body exercises.

If you travel often, how do you take your workout on the road?

How I did it: My fitness journey

I wrote this post last summer for another platform and am sharing it here, as it answers a lot of frequently asked questions.

"Journey: an act of traveling from one place to another.”

People can go on various journeys in a lifetime. For me, it was one 5 years in the making—going from unhealthy, obese and self-conscious to one where I am happy, healthy and comfortable in my own skin. It could be said that the 55 pounds (and 15% percent body fat) I’ve shed are the byproduct of my hard work and dedication over the past few years.

When I first set out to “lose weight,” in 2013, it was a crusade driven in part by my genetic predisposition. I knew diabetes and heart disease didn’t have to be my destiny. (Both of my maternal grandparents died of heart disease.) I also was obese and not happy in my own skin. I wanted better for myself. So, with the support of my family and friends, I made the first step that would turn into a 5-year quest for improved health.

Me, at my heaviest

Today, when people hear about my commitment to health and fitness (and subsequent weight loss), they often ask: “So, how did you do it?”

I believe it comes down to the following factors. (Spoiler alert: some are unpleasant truths):

1) Sacrifice: You will undoubtedly have to give up some things to make space for your commitment to yourself. Some might even call you selfish and question your motives. It can be a lonely journey at times, but the rewards are worth it. I’ve had to make some tough choices about how I spend my time, but you should know that you should never have to justify putting your health first.

2) Grace: In the last 5 years I’ve experienced some great sadness and grief. (Both my father and father in law died in a year’s time, among other things.) There were times I wanted to throw in the towel, because I was so spent emotionally. And sometimes I didn’t feel like working out or cooking. So I didn’t. Give yourself permission to take a break and then get back on the wagon when the timing is right. The gym will be there.

Also, the trajectory is never a straight line. I’ve had weeks where my diet was off and my workouts fell to the back burner. I’ve been so close to a goal only to regress. What matters is that you recommit to yourself and your goals.

I’ve also had my share of chronic health problems that were undiagnosed until about two years ago and stymying my progress. (Hello, hypothyroidism.) Side note: you have to be your own advocate in the healthcare space.

3) Joy: I tell my clients that among the single most important predictors of adherence to an exercise program is enjoyment. Do you like to run? Are weights your thing? How about group classes? Whatever it is, you have to enjoy it or else you’re essentially sabotaging yourself and you won’t get results. I had a brief period when I was trying to run — it actually worked against me. I hated it and my body started to hold onto fat. It was very discouraging. Once I cut back on the cardio and committed to a strength training regimen, I saw the greatest results. Every body is different. You have to find what brings you joy and gets you results.

4) Consistency: Change does not occur overnight. It can take months or even years to reach a goal. (I know this firsthand.) But committing to something, no matter how seemingly modest or insignificant, can yield great results. Think of the tortoise and the hare. While it took a multi-year commitment to get where I am today, I am better for it. There’s no magic pill that can substitute for a sensible diet and adequate exercise. (I want to scream this from the mountaintops!)

5) Community: Find your tribe. When I first re-committed to consistent exercise, I found kickboxing and it proved to be a great outlet for me in more ways than one. I met a great group of women with similar goals. I found a way to improve my health, boost confidence and learn a few self-defense moves at the same time. Whether it’s a friend who serves as an accountability buddy or a personal trainer, it’s been proven that people are more successful when they have someone else behind them.

I hope my story was helpful. I did it. And so can you.

Me, in August 2018