workout

Fitness Mindset - A Lifestyle

In fitness, health, exercise, it is true that people do fall off the wagon. People start extremely dedicated but will eventually lose their motivation to stay healthy. To combat this, I think that people have to change their mindset to keep their health top of mind. This relates to all aspects of health - exercise, nutrition, sleep, hydration, mobility. All these different areas have to be built into your routine. so here are some tips you can use this to continually change your mindset:

1) Keep exercise top of mind: Build working out into your daily habits. Aim for the same time every day with a plan. Know what you are going to do, don’t just go aimlessly. Or go to a class so you can be motivated by others.

2) Eat Whole Foods: Eat foods that are good for you on a daily basis. You don’t have to be on a strict plan but the food that will give you nutrients, vitamins, macronutrients are the ones that will help you fuel your body every day.

3) Get 7-8 hours of sleep: Who wants to work out when they are exhausted? No one! It’s also harder to eat healthy when they are tired after a long day. Trust me I have been there, so get your sleep because it will help you in more ways then one.

4) Lifelong Practice: Know that your health is a lifelong process that you have to continually work on. That means that you can continually improve. But that means you also have to put in the time and effort every day to improve. Don’t see things in the short term. Commit to this everyday and see how it will change your life when you look back at it.

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Adding Variety to Your Fitness

Do you find yourself getting bored with your current workout routine? If so, then this is the blog post for you! While training, things can get stale if you are doing the same program multiple weeks or months in a row. So here are some great ways to add some variety to your exercise to make it exciting and enjoyable. That doesn’t mean you can’t go back to your previous program/routine, but changing it up can help you rediscover your interests/motivation.

1) Add an outdoor program - Whether it is running, hiking, mountain biking, or any activity, being outdoors while exercising is great. Especially now that it is summer, take advantage of the weather. On a beautiful sunny day, you don’t have to get stuck in a air conditioned gym to get a great workout. There are a ton of bodyweight or low equipment workouts that can be done to not only train but embrace the outdoors.

2) Swimming - Most people don’t have swimming in their programming but it is a great way to change up your workouts. It is great for almost every body part. Learning to breathe and pace yourself underwater is a challenge in itself.

3) Switch Modality of Training - There are so many different programs out there now with free programs available that you have so many options! Powerlifting, bodybuilding, olympic weightlifting, CrossFit, calisthenics, strongman, gymnastics, etc. Choose one or multiple to mix it up!

4) Workout Buddy - Train with someone else and just copy everything they do! They may have a different flow of working out or a completely different program. Follow their instruction and just enjoy not thinking about what’s next!

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The Importance of Percentage Work

What is percentage work?

First let’s talk about what percentage lifting or work is. This is lifting weights that are lower than your 1 repetition max. So if you are doing 5 repetitions, you will most likely be using weight that is 70-80% of that 1 repetition max. So the weights are not the maximum, can be completed with good form but is still challenging. Now you may think I should push myself, so why shouldn’t I try to do the maximum weight every time? I’ll explain below.

Testing vs. Gaining Strength

When you are always trying to perform your 1 rep max, you are testing your strength. But when you decide to do lighter manageable weights (also called percentage work), you are building that strength. Disclaimer, I am not saying to never push your max. I am advocating for training with manageable weights, performed with good technique and strategically working up to the maximum weight. If you take the time to gain strength and then test it, you will be further ahead than just testing it every single week.

Engraining Good Technique

Using slightly lower weight than your max is essential because it will help you work on technique. Doing complex movements like the clean and snatch require a lot of technique. Using lower weights (percentage work) can help you build muscle memory of good technique. When you lift maximum weight, it is much easier for the body to break down. You want your body to remember the good technique, not the bad form.

Fatigue

As you continually train, your body will gradually get fatigued. I’m not talking about getting tired after doing 5 reps, I’m talking about training fatigue. This type of fatigue can occur after training consistently hard for multiple weeks. This can range anywhere from 2 weeks and up, depending on your level./ So during this times, it is even more important to stick to the percentage work. As you accumulate fatigue, it will be harder to push those maximum weights. Working with the lower weights will help still build strength and help you continue training for a long time, which is the name of the game!

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