With fads and overnight success on our minds due to social media influence and our obsession with quick results, many of us tend to overlook the basics that are the staple to building a strong foundation for our fitness journey.
This blog is a quick guide to doing just that!
It's easy to jump into exercise videos and challenges. Not so easy to execute, but easy to access and join. One issue people come across is finding something within their current fitness level.
Diving into a squat-heavy routine without working yourself up to proper squat form can be detrimental to your fitness goals. In the physical therapy setting, I couldn't tell you how often I've worked with athletes with poor squat form or technique. So one can only imagine someone with a desk job who's unfamiliar with squat form diving into an exercise program recommended by a friend, then going straight to weighted squats. This is often the case and can lead to major injuries down the road.
Form and technique can not only prevent injuries, but it can increase strength and productivity!
Tip #1 - Technique over weight
Check your ego at the door! There is ABSOLUTELY NOTHING wrong with bodyweight squats! I prefer my clients work on bodyweight squats before we add weight. (Depending on their fitness level, experience, and form upon evaluation.)
It's also a good idea to focus on unilateral exercises to build strength and improve range of motion one leg at a time. By doing so, we battle favoritism, asymmetry and compensation early on.
Tip #2 - SLow your role!
If the routine you're trying out is high intensity or driven by plyometrics or HIIT style exercises, don't stress keeping up with the instructor right away. Take the time to critique your form. As you fatigue you'll sacrifice form for reps naturally, but when you begin with questionable form, this can also lead to injury.
There's nothing wrong with working at your own pace when beginning. Afterall, some of these instructors have been doing this for YEARS, and you're just getting your feet wet. Consistency will get you there. Don't stress it!
Look for small victories and build on that. Each small victory. even if it is just getting up five minutes earlier. gives you confidence. You realize that these little victories make you feel great and you keep going. You realize that being paralyzed by fear of failure is worse than failure. - Arnold Shwarzeneggar
Tip #3 -your competition is...
If you find yourself falling short and you can't keep up with your friends, workout partner, fitness instructor, etc, it can be discouraging. At the end of the day, the biggest takeaway I want you to get from anything I say (or in this case, write) is when it comes to competition, it's YOU vs YOU. ALWAYS!
It's easy to let comparison be the thief of joy. Don't set yourself up for that kind of disappointment. Compare your stats from Day 1 to Day 60. Log your growth. Hype yourself up, and CELEBRATE those little victories!
Tip #4 - Mix it up
One obstacle that may come between you and your fitness goals is your lack of interest.
Let's be real, our attention spans have shortened. We get bored easily. Sometimes we don't want to do the same old squats on leg day. We get bored with Bench pressing on chest day. Most of us despise the idea of running for cardio.
Don't be afraid to mix things up! Have fun. Bring out your inner child. My cardio of choice is usually hill sprints, basketball, or if I'm short on time, I have a heavy bag with a speed bag set up in my garage. I'll set a timer, run through rounds and intervals of combos and call it a day. (This works wonders for stress management!)
Squats have so many variations, introduce goblet squats, wall sits, etc. The world is your playground my friends! There are so many options to run with!
Don't let fear stop you
Making lifestyle changes can be difficult and change can be scary. Try to have as much fun as you can and build healthy habits before trying to commit to something drastic. Set yourself up for little wins that will hype you up and build confidence.
Fear of failing is normal, but don't let that fear stop you from taking small steps.
Your health matters. I'm rooting for you! Keep going!
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I just wanted to thank everybody for reading along and I genuinely hope this helps those of you on your fitness journey with goals to better your health, no matter what your reason is.
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Have Fun, Stay Safe!
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