“Different Equipment, Different Goals”: Free weights (#24)

Free weights: “Strength and Size”

 

Today at your local gym you’ll likely find more of the experienced lifters using free weights. This is not by mistake. Maintaining proper lifting form while moving a free weight requires a concentrated effort. This is why I look at stationary machines and cables machines as more of a “safety” pre-requisite. Nevertheless, lifting free weights comes with its own set of benefits as well.

 

One of the first things you’ll notice while lifting these type of weights is that you’ll start to experience soreness, more frequently, and in more areas. This increased soreness is actually a good thing as your body learns to grow and adapt to higher stress demands. Furthermore, this soreness indicates that you’re activating ALL your muscles and not just the primary ones.

 

‘Soreness’ is an indicator that your muscle are repairing themselves and becoming stronger.

 

For instance, there are several “assisting muscles” that are actually inhibited when performing arm curls on a stationary machine, whereas with free weight arm curls you’re activating your core, glute muscles (stabilizers), and even secondary muscles like your chest.

 

If you are fairly new to using free weights it’s always a good idea to start off light and then gradually increase in weight. As a matter of fact, it’s always a good idea to start off “light” regardless of experience because doing so will help you develop proper technique. As you continue along your fitness journey don’t forget that person growth is a process! Encourage yourself each week by keeping track of your progress with each machines, cables and free weight exercise. Good luck!

 

Try starting with these! Here are six common free weight exercises that you’ll be able to do in just anywhere:

 

  • DB bicep curls

 

 

  • Triceps extensions (bent over)

 

 

  • Dumbbell back rows

 

 

  • DB shoulder press

 

 

  • Dumbbell chest bench press

 

 

  • DB squats

 

 

 

Key Takeaways:

Free weights…

  • are the most advanced of the three types of weight lifting
  • promote stabilization and core activation
  • should be increased gradually to avoid injury
Continue Reading
By
0 Comments

Mini Habits! (#21)

You and I are creatures of habits. It’s amazing how many decisions are made in our daily lives without thinking. Some studies even show that subconscious habit makes up 40% of our daily actions! Therefore, in order to keep that ‘40%’ full of healthy actions we’ll discuss how to change unhealthy habits with “mini habits”.

 

One misconception about habits is that they take a lot of effort to build, but I disagree. Nature shows us that a small snowball rolling downhill will eventually get bigger and stronger with enough momentum. The snowball doesn’t require much “effort” once it gets going. In the same way, we’ll use effortless mini habits to build daily momentum towards our goals.

 

 

A small snowball (mini habit) doesn’t require much effort once momentum kicks in.

 

 

There’s a saying that goes “success is built upon success”. Fortunately this quote never mentions how big the success has to be! Think of a mini-habit as a daily task towards your goal that’s SO simple that it’s hard not to do it every day. For instance:

 

  • If your goal is to improve your gym consistency, start a mini habit of driving past your local gym on the way home each day (nothing more!)
  • If you want to build a strong core, start a mini habit of simply laying in sit-up position on the ground for a few seconds (yep! that’s it!)
  • If you want to drink more water each day, start a mini habit of simply filling up a water bottle (I didn’t even say you had to drink it!)

 

“Great! But isn’t this a little TOO simple…what’s the catch?”

 

Mini habits are designed to get you comfortable with taking the first step towards your new goal (a healthier habit).

 

 

Therefore, these too-easy-not-to-do mini-habits simply serve as your “daily bare minimum” accomplishment for the day. However, I assure you it won’t be long before you naturally feel compelled to do more simply because you “might as well”. You’ll figure:

 

  • “I’m already driving by the gym each day (mini habit accomplished), I might as well go inside on the treadmill for a couple minutes”
  • “I’m already down here in sit-up position (mini habit accomplished), I might as well do a couple”
  • “I’ve already filled my water bottle (mini habit accomplished), I might as well drink some”

 

Remember: The “mini habit accomplished” is your main goal, anything else is an extra bonus.

The power of a simplistic habit checklist goes a long way.

 

Furthermore, I would seriously recommend making your momentum visible by utilizing a journal or checklist calendar. Keeping track of your progress this way is a great way to see your “success building upon itself”. Seeing your daily momentum gives yourself a satisfying sense of accomplishment every day. The longer your daily “success streak” gets, the more you’ll want to keep it alive.

 

And boom – you’ve just created discipline without even realizing it.

Let’s get that snowball rollin 🙂

 

Key Takeaway:

  • New habits are best acquired through daily momentum
  • Daily momentum is best sustained through simple, mini habits
  • A mini-habit (baby step) is something that’s “too-easy-not-to-do“
  • Keep track of your daily progress in a journal or calendar checklist
Continue Reading
By
0 Comments

What’s Next? (Unfamiliar Opportunities) (#13)

Man busy at gym

While I’m a huge advocate of mastering what you already know, there comes a time where we internally ask ourselves, “what now?” As human beings, we’re naturally wired for goal achievement (this is why most of us don’t enjoy being bored). Psychologist Abraham Maslow takes this a step forward by referencing self-actualization as our deepest human need (ie. “fulfillment of our potential”).

 

Taking gradual steps in ‘unfamiliar territory’ gives us a chance to grow!

 

Take myself for instance.

 

For most of my life I was very timid around people I didn’t know. I showed traits of low self-esteem like avoiding eye contact, being stuck in my head, not giving honest opinions, and questioning myself. However, one day I decided it would be cool to share my fitness passions with others. I (very slowly) began journaling different health and fitness topics each day. Eventually I gained the confidence to share my ideas with friends, and today (years later) I’m here sharing these same ideas with YOU!

 

I went from being shy to sharing fitness tips in front of hundreds of employees!

 

So where are the unfamiliar opportunities in your life: Is it longer workouts? Consistent gym attendance  Public speaking? Trying a new machine?

 

Whatever it is, the best way to grow is by taking small, realistic steps at a time. For instance, it might be more beneficial to warm up with an unfamiliar cardio machine for 2-minutes instead of 15-minutes. When we view growth as a never-ending process it keeps us from the unnecessary temptation of doing “too much, too soon”.  As a friend used to tell me,

 

“The way you eat an elephant is one bite at a time”

 

Trying something new requires the risk of being “bad” the first couple of times – but no worries! Just remember: we ultimately become good at what we practice over and over again! 🙂

 

Reference Link: https://www.simplypsychology.org/maslow.html

 

Key Takeaways:

  • We long for fulfilled potential
  • Take small, gradual steps towards something unfamiliar
  • View growth as a “never-ending process”
  • We get good at what we practice
Continue Reading
By
0 Comments

The Great Value of Journaling (#11)

Man writing in his journal.

When it comes to daily health and fitness, journaling your progress is essential to your success. Often times we get so caught up in our daily routines that we easily forget where we started. Reflection on our progress provides us with the encouragement we need to move forward.

 

Journal reflection becomes particularly important at times when we become frustrated from not seeing immediate results.

 

Journaling is a great for assessing daily moods, challenges, victories, and much more. Furthermore, this Journal encourages us when reflecting on how far we’ve come.

For instance, it’s much easier to appreciate that you stuck to your exercise routine 5 days in a row, than it is to complain about not losing any weight in the last 5 days.

 

Thankfully, writing down our progress helps keep us process-minded rather than goal-oriented.

 

Furthermore, the great thing about journaling is that it can be useful in a variety of ways in our everyday lives. Sometimes I’ll find a random journal topic that helps me learn more about myself. Other times I’ll journal just to vent and rant on personal things.

 

Journaling has proven to be one the few stress-relievers that I can practice just about anywhere. Other benefits include:

 

  • Increased creativity
  • Self-confidence
  • Mindfulness
  • Goal attainment
  • Improved communication skills
  • Emotional intelligence
  • Increased self-discipline

 

So whether you’re keeping track of progress or writing about an interesting topic, use journaling as an excellent tool to keep you mindful about your personal growth!

 

FIT BOOST CHALLENGE: For one week, write down how you feel after each workout. What was your experience in the gym like? How did you feel before compared to after? Did you reach a new goal? Take note of any daily progress and see what changes along the way!

 

Key Takeaways:

  • Writing down your progress helps prevent frustrations
  • Tracking our progress helps keep us process-minded rather than goal-oriented.
  • Journaling can be useful in a variety of ways in our lives
Continue Reading
By
0 Comments

So You Don’t Know Where to Start… (#1)

So you’ve decided to embark upon a new daily exercise routine and today is Day 1. As you near the gym you begin going through your mental checklist:

 

Water bottle?

 

Check.

 

Towel?

 

Check.

 

Comfortable workout shoes?

 

Check.

 

New gym membership?

 

Check.

 

But as you step foot inside the gym, you suddenly notice dozens of people walking around, stretching, and using funky looking equipment and you think to yourself

 

You’d be surprise how many first-timers gym users feel this way internally.

 

If you’ve had similar thoughts, I promise – you’re not alone! The overwhelming feeling of not knowing where to start is something myself and many others have experienced our first time at the gym. Eventually, what worked for me was starting out with easy and familiar exercises. This kept me from feeling overwhelmed and fearful. My mindset at the time was simply:

 

‘Familiarity’ is key when first getting to the gym. Start with any exercise that easy for you to do!

 

Another way of saying this is to “become a master at what you already know”. Such a mindset helps calm your nerves when figuring out where to start at the gym.

 

For instance, if the treadmill is the only exercise machine that you’re familiar with, then start “treadmilling” away as if you’ve been doing it for years. Or perhaps you’d like to build muscles and the only exercise you’re familiar with are dumbbell curls. Your best bet is to walk right over to that dumbbell rack, pick up a suitable weight, and start curling away!

 

Walking on the treadmill is a great way to acclimate to any gym.

 

Not only does “mastering what you already know” help settle you down, it ultimately gives you that much needed sense of belonging in the gym.

 

Although it helps having a wider range of exercises down the line, you initially want to find your comfort zone. Comfort leads to confidence, and confidence will give you that “sense of belonging” you need in order to thrive!

 

“A little progress each day adds up to big results” -unknown

 

Key Takeaways:

  • We’ve all felt “lost” in the gym at one point
  • Become a master at what you already know: start easy and familiar
  • Being comfortable in the gym leads to confidence, confidence gives you a sense of belonging.
Continue Reading
By
0 Comments

Motivation To Step Out Of Comfort Zone

Motivation To Step Out Of Comfort Zone is helpful for those looking to grow! However, often times when looking for motivation to step out of comfort zone we are presented with overwhelming advice to “jump off the deep end” and go for it. Today’s video offers more of a simple approach to step out of your comfort zone.

Continue Reading
By
0 Comments