Stroll through any gym and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.
Maybe you even make a few of these mistakes yourself.
By avoiding these common blunders, you'll put yourself on the fast track to results.
Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.
Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.
The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.
Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?
The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.
Mistake 3: You don't warm up
Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is
that a good warm up will allow you to perform at a higher intensity, which means greater results.
The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.
Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.
Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.
Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.
The best way to avoid injury and to see results is to work with me, your trusted source on fitness.
I am passionate about seeing my clients achieve results - without wasting time, energy and effort on mistakes.
Don't know where to start when it comes to exercise? That's where I come in.
Call or email me today and we will get you started on the exercise program that is right for you.
There's no denying that the holidays have arrived.
Lights have been strung, gifts are being wrapped and holiday treats are everywhere.
It's no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable...right?
Not so fast.
I've come up with a survival strategy to keep holiday pounds from making a permanent home on your hips.
This strategy is very simple. I'm not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic...
Golden Tip to Avoid Holiday Pounds: Spend the next 4 weeks eating like a caveman, with 2 daily exceptions.
Here's why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.
You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.
This is what you would eat...
As many fresh and fiber-filled vegetables as you want.
Load up on salads.
Enjoy vegetable side dishes.
Just no starchy vegetables like potato or corn.
Lots of lean, protein-filled meats and eggs.
Stick with meat that has been roasted, barbequed, or baked.
Avoid fried meats and eggs.
Fruits, nuts and seeds in moderation
Fresh fruit for a delicious dessert.
A handful of nuts or seeds for a snack.
Don't eat sugar-added fruits, nuts or seeds.
Then enjoy 2 small exceptions...
Bread or grain product: No larger than the size of your hand.
Starchy vegetables: Half of a cup.
Baked goods: Should fit into the palm of your hand.
Candies or confections: The smaller the better.
Holiday drinks: 8 ounces.
This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.
When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.
Remember, I'm here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will turn your holiday weight gain into a holiday slim down.
The Exercise Factor
You didn't think I was going to forget to mention the importance of exercise in avoiding holiday pounds, did you?
I know this month is extra busy. You will be tempted to skip out on workouts.
Decide right here and now that you will stick with your exercise schedule throughout the entire month of
December. Write it into your calendar.
Exercise is your secret weapon against holiday pounds.
You know that healthy weight loss comes as a result of regular exercise and a diet filled with plenty of fruits and vegetables.
But is anything with the word "fruit" or that contains one fruit or another a valid way to meet your fruit quota? No. Here's proof.
Proof One: Fruity, Sweet Cereals
By now, eating bowl after bowl of fruity cereals that leave your milk pink and orange may only be a problem for your kids. But if you're still addicted to the cereals that claim to have some semblance of fruit but are filled with added sugars and calories, it's time for a change. Sure, they may taste good, but sugar-laden breakfast cereals are ruining your fitness results—even if they supposedly have real fruit flavors. Wean yourself from the fruity cereals by chopping some real fruit into a bowl of healthy, sugar-free, cereal.
Proof Two: Fruity Desserts
Your stomach may think strawberry ice cream, raspberry cheesecake, and cherry pie are desserts from healthy heaven, but your mind knows otherwise. Though many desserts that lean on fruit for flavor are unhealthy, there are also many healthy fruit-based desserts to enjoy. Fruit parfait and fruit sorbet are good alternatives. And if you just have to have your cake and eat it with berries
too, a light angel food will do just fine. Just make sure the slice of cake is thin.
Proof Three: Fruit Smoothies
Now, now. Don't get all up in arms. All fruit smoothies are not unhealthy. In fact, some of them are quite healthy, giving you a big boost of vitamins and minerals that help you feel energetic and ready to face the day. However, if you dabble too far beyond the healthy fruit smoothie, you can add more sugar than is found in many desserts.
To keep your smoothie nice and healthy, don't add soft-serve ice cream or frozen yogurt, candy, or other items that are obviously high in sugar and unnecessary calories. Rather, keep your smoothie nothing but fruit, ice, juice, yogurt, and a nice scoop of protein powder to ensure it is high on the health chart.
Proof Four: (Un)Fruit Juice
Juice can be wonderful. It has great flavor, great color, and great amounts of important vitamins and minerals. At least it does when it is fruit juice. Unfortunately, many drinks claim to be fruit juice, while only containing a very low amount of fruit juice. For these low-fruit fruit juices, sugar and water make up the bulk of the contents, robbing you of the important benefits of all-natural fruit juice.
Keep fruit juice indulgences to a minimum, as even the fruit-only kind is loaded with simple sugars.
To clearly sidestep unhealthy fruit options, go for raw, whole fruits and avoid packaged fruit in any shape or form. These will keep you on track with your fitness and weight loss goal.
Don't forget that true fitness success comes from a combination of a consistent, challenging exercise routine coupled with clean eating.
I'm here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will have you seeing results before this year's end.
Owner and Lead Personal Trainer at Perfect Fit Wellness Center.