Six Ways to Push Through Tough Workouts
…the proper & positive mindset necessary to push through a tough workout…
Progress over perfection.
How do you get yourself into the proper & positive mindset necessary to push through a tough workout?
Anticipate Success
Make a plan that is achievable but still challenges you. Think ahead through any obstacles you may face and how you plan to push through toward personal growth.
Remember that success does not necessarily mean that you completed 100% of your goal, it can also mean that you gave 100% of your effort! And that’s huge!
Set Realistic Goals
Big, bold, and audacious goals are absolutely amazing, BUT sometimes it’s important to break down your workouts into smaller, more achievable targets.
At times, it may be important to focus on just getting through the next set of bicep curls versus completing that new YouTube workout you’ve been stalking... maybe one more block versus one more mile on your walk... When the time is right & your mindset is right, you’ll get it done!
Check In with Yourself
When a client or class attendee noticeably or audibly winces, grunts, or groans, I’ll check in to ask how they’re doing. I’ll say something like, “are you in pain, or are you working?” By this, I’m trying to find out if some part of their body is physically hurting or if they are pushing themselves toward the next level.
They can only answer this question if they are in tune with & listening to their bodies. So check in and get comfortable with yourself in order to grow.
Talk Nicely to Yourself
Positive self-talk is quite necessary and will come in handy. There will be moments when you will question everyTHANG, want to pack it up, and leave! That’s when you remind yourself of how capable you are and worthy of creating your healthiest & happiest self.
Focus on shifting those negative thoughts into positive ones, allowing you to push through versus stopping.
Workout Buddy & Good Music
Never underestimate the power of a good workout buddy. Having someone by your side to push you to the next level, spot you, hold you accountable, and even laugh with you, is top-notch! Talk about motivation in real-time!
Now, good music is my jam (pun intended)! I can’t even say that I stick to one particular genre of music, I just choose songs and beats that match my vibe on that day or during that workout session. Music has the ability to help us celebrate good times and support us through tough ones. Find your rhythm and LOCK IN!
Reward Yourself
Set up a reward system to celebrate yourself as you hit milestones or mini-goals. Having something to look forward to can boost your motivation and make the effort feel more worthwhile.
These “rewards” don’t have to be expensive gifts or treats, unless that’s what motivates you. Rewarding yourself may be a relaxing bubble bath, watching an episode of your new favorite tv series, enjoying a special meal at a restaurant you’ve been wanting to try, or perhaps even new workout clothes!
One of the main things to remember is that you should always strive for progress over perfection. Show yourself some grace. If today (or today’s workout) didn’t go quite as planned, just start again… keep showing up!
Fitting In Fitness (As Temperatures Rise)
How can we avoid letting summer heat derail our health and fitness goals? Let me share a few practical tips with you!
Baby, it’s hot outside! And I mean hotttttttt! Summer is in full effect throughout the country. If they haven’t already, it is pretty much a guarantee that your temperatures are going to rise in the next few months. What can we do to avoid letting these changes derail our health and fitness goals? Well, I’m glad you asked… read on down as I share some practical tips.
While I am not a fan of rising temps, I can say that I enjoy the other aspects of life that come along with the summer months. Things like freedom from taking the kids to and from school every day (even though my son opted in to summer school this year for credit advancement)! While I am super proud of him for being proactive and taking charge of his credits, this is definitely a new addition to my summer break, ha! But summer also allows for travel (day trips and even overnight stays), lighter meals that do not require the oven being used, and just the freedom to get outside and enjoy nature.
For me personally, it also frees up time for me to find ways and locations to take my workouts outdoors. This is when I have to get strategic and sometimes creative to beat the heat here in Southern California, so that I am able to stay on track with my goals
Ways to beat the heat on your health and wellness journey:
Wake up with the roosters! Well, not quite literally… at least not in my neighborhood. In other words, get up earlier in the morning to get your day started. Even though the sun may already be rising, most times the temperature is much more accommodating then, than later in the day. Do your best to avoid exercising outdoors in the early afternoon. It’s usually hottest between noon and 3pm.
Stop, drop, and chug! That’s another way of saying, “drink your water”. Whether you’re working inside or out, stay hydrated. Drink water before, during and after physical activity, even if you don’t feel thirsty. We sweat more (lose fluids) with increasing temperatures and especially humidity, not to mention an increase in physical activity. Drinking water during exercise is necessary to replace the fluid lost through sweating. The amount of fluid needed would be based on your body and levels of activity.
CYA (Cover your *assets)! Wear lightweight, light-colored, loose-fitting clothing. There’s nothing comfortable about oversized clothing drenched in sweat sometimes causing chafing, irritation, and the possibility of overheating. Now, I know that some folks like wearing an extra layer to actually encourage more sweat for themselves, but please do so safely and mindfully! In general, opt for moisture-wicking fabrics that dry quickly and push sweat to the outer layer away from your skin. Remember to also protect yourself from the sun with sunglasses, a hat or visor and sunscreen. You can always find a sunscreen that’s right for you and your level of activity, be sure to look for sweat-resistant options.
Go back inside! If it is just plain too hot or humidity levels are too high, do not hesitate to find an indoor location where you can be active, like a shopping mall, gym, community recreation center, or even in your own home.
Last, but not least, LISTEN UP!
Listen to your body and listen to your healthcare professional (if you haven’t already done so).
Take your time and pace yourself during your outdoor workouts. You may not be able to exercise as long, or at your usual level of intensity, until your body has time to adjust to the changes in temperatures and humidity.
And of course, remember to check with your healthcare professional before starting any exercise routine or deciding to move your workouts outside. If you have preexisting medical issues or concerns or take certain medications, your body’s response to heat may be exacerbated (made worse). Please take this all into consideration when exercising outdoors.
The Importance of Resistance Training
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot.
What exactly is resistance training?
Resistance training is a form of exercise that has functional and internal health benefits. It offers increased bone and muscle strength, improved joint function, increased endurance, and it also has the ability to shape our bodies in a way that cardio alone cannot. Many people would agree that resistance training can even decrease anxiety, providing an option as a mood-enhancing activity.
What is the difference between resistance training and strength training?
The terms “resistance training” and “strength training” are often used interchangeably, but there is a slight difference. Resistance training most often refers to using your bodyweight alone, dumbbells or bands, or even exercise machines to build muscle. If you are working out at home and find yourself without any of those items, you can get creative by using a couple of cans of soup, water bottles, or even bottles of disinfectant spray (these days, most of us definitely have those handy)! Seriously, there are no limits to what household items can be used to offer resistance during a workout.
More on strength training…
Strength training is often referred to when you are almost always utilizing some type of weight equipment. In this scenario, you are lifting heavier weights, often with lower repetitions, with a specific goal of getting stronger. The need to increase strength could be for maintaining or improving your ability to complete activities required for daily living. Those activities may include, but are not limited to, house cleaning, running errands, getting in and out of the car, or even workplace duties. Other reasons to increase strength could be better performance in a particular sport or maybe preparation for a sporting competition.
Resistance or strength….Just start!
As you can see, both terms work to improve your overall health. That improvement also includes the ability to possibly lose weight. With any type of resistance or strength training, your body builds muscle mass, as it increases strength. This training has been shown to increase the amount of calories burned, even when you are at rest. As awesome as this is sounds, it is only one piece to the puzzle of our health. We also must take into consideration a few other factors: sleep patterns, food & nutrient intake, stress levels, and hydration levels… just to name a few!
With all of that being said, do not neglect incorporating resistance training as a major component into your overall health and wellness plan. If you need assistance in figuring how to start, what exercises to perform, or even what equipment to use, don’t hesitate to reach out. I am more than happy to help!