Creating Fitness Routines That Stick with Nicolette Ann of Bossbabe Fitness
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Now on to Nicolette's Live + Notes!
Today we’re going to chat about why fitness routines fail and what we can do to create sustainable fitness routines.
· Adequate Training
Overtraining - too long, too much weight, too frequent, too fast
Overtraining can lead to injury, which can slow down progress.
Allow your muscles rest, whether that be rest days or working out different muscle groups on different days, so that your muscles have time to heal.
For my workouts: I do upper body day (arms, chest, upper back, shoulders), core/lowerback (includes abs and obliques), lower body day (all things booty and legs), cardio day (Either cycling outside or HIIT cardio).
Undertraining – Fear of getting bulky. You’d probably have to lift super heavy and follow a special diet (perhaps even be taken certain supplements). Lifting too light. Make sure you’re hitting your target heart rate when doing cardio (not just chatting and walking).
§ Good Variety
Over time, our bodies adjust to our exercise routines, so it’s important to adjust them to avoid plateaus and continue progress. You can achieve this by:
Measuring your workouts – track your weight and set a goal such as increasing all lifts by 5lbs each month. Track your running (distance, speed). Try new workout classes. Try different types of workouts (if you’ve been running for cardio, try swimming or zumba).
§ You Enjoy It!
You’ll be more likely to stick to a workout routine if you like it! I’m not saying it’s going to be all rainbows and butterflies because growth is often painful and challenging… but find something you like! If you’re introverted, you may enjoy long distance running alone. If you’re extroverted, you may enjoy a Zumba class and be much more likely to attend that than you would running by yourself on a treadmill. If you absolutely hate lifting weights, try different resistance bands.
§ Set Specific Goals
Sloppy goals often lead to sloppy results. If your goal is to just go to the gym, that’s probably all you’ll really achieve. Oppositely, if you set a goal to complete 3, 20-minute cardio sessions per week, that gives you something more concrete to measure. Then, when you complete our sessions, you can reward yourself. This reward will act as positive reinforcement. Positive reinforcement feels good and encourages us to keep going back.
You can also challenge yourself by measuring the speed of each session or the distance completed… for example, you can start at 3, 20-minute jogging sessions at 4 mph each work, and the next week, your goal may be 3, 20-minute jogging sessions at 4.5. You can keep working your way up. Same with tracking weight lifted. This will help prevent plateau and help you achieve your goals.
§ Have a set plan
Similar to having set goals, having a set plan will help you stay on track. If you don’t make a plan, it’s easy for life to get in the way. Make it a point to set days and times to workout, and stick to it. Allow flexibility if necessary. For example, if you can’t commit to concrete days and times, you can try something like aiming for 3-5 days per week, lifting 3 days, cardio 2 days. You can make a plan to substitute. If you are going to skip the gym, instead, lift handweights at home while watching your favorite TV show.
§ Good Nutrition
You can’t out-exercise a bad diet!! It’s important to fuel your body with proper nutrition. Everyone’s body is different, and I’m not a nutritionist, so I can’t tell you exactly what you need for your body, but a good resource for this is choosemyplate.gov. It will show you a picture of a plate that can help you plan how to eat in terms of how many veggies, fruits, grains, and proteins to consume.
§ Be Realistic!
I think this is one of the most important ones. So often, people jump into new routines and are super all in. They’ll workout for like 2 hours/day, 5 days/week and eat healthy 100% of the time. This may work well short-term, but in the long-run, it’s not sustainable for most people. When establishing your workout routine, make sure that it’s something that’s sustainable for you! If you have a job and children, maybe an hour at the gym every day doesn’t work for you. Instead, maybe you ride a stationary bike in the living room at night while you watch a movie with your kiddos. For nutrition, again, I’m not a specialist… but I’m a huge advocate of the 80/20 rule. Focus on eating healthy 80 percent of the time and allow yourself to not eat healthy the other 20% of the time. This can help you stay on track and feel more fulfilled.
The next time you plan to launch a new exercise regimen, be sure to incorporate these 7 tips to set yourself up for success from the get-go!