It isn’t easy getting fit. There’s a lot to learn: Your workout itself, whether the number of reps you do matters, and then there’s all the gym and exercise lingo you’ve never heard before. Say no more. We understand, and we’ve put together this primer to help.
Keep in mind that fitness jargon is endless, so this list isn’t comprehensive. It is made up of many terms that you may have heard before but didn’t understand, or heard a trainer toss around.
The key is to make your “then” statement actionable, specific, and positive. Simply saying, “If someone brings pizza, then I won’t eat it” won’t do much good. But something like, “If someone brings pizza, I’ll treat myself to hummus and crackers” is a lot more effective.
Hummus is high in calories, but it’s in the same boat as guacamole – it’s healthier calories than a lot of foods, and it helps with satiety.
When you have a bad run or fall short of your race goals, what sort of script runs through your mind? If you tend to fault yourself for your failures, you may face a higher risk of injury, a new study finds.
I don’t think I suffer from this. Rather, the consensus seems to be that I “sandbag it” – I don’t try hard enough. But I’m too old to be competing for spot on the National team (not that my times ever put me there), nor can I expect to even get sponsored. I have to work the next day, and I’ve had an experience with my lungs filling with blood, very likely due to being on warfarin/coumadin. I have nothing to prove, just being out there is good for me.
If you’re completely satisfied with your health, don’t read this article. This is not for you. Give yourself a pat on the back, and save yourself the scrolling. For the rest of you, approach what I’m about to say with an open mind, and maybe you can come out of this a fitter person.
This article really is about getting the conversation with yourself started. It doesn’t talk about long term, re-evaluating periodically. A plateau is a more obvious sign about re-evaluating – not too late, but can be.
I’ve made some changes in diet in the last six months or so. Weight loss is part of the training agenda, while noticing that I should probably eat more protein. But the changes also appeared in my INR tests – my levels having consistently been in the 3.5 range. A bit of a concern – higher chance of bruising/internal bleeding. My doctor started taking notice, test in two weeks rather than monthly. So made another change, which I’m hoping suits all goals – natural food source, a bit more vitamin K intake to level off the INR, and cheaper than what my second breakfast was (besides healthier).
It depends on what you’re doing – every three days can be overdoing it. But it’s why I do a race report – to recall what happened, and ruminate on how to improve it. I’m fairly happy and confident about how the overall process of a triathlon – my issues largely break down into what I can do in a specific event (IE running) to improve my time.
It’s not failure if you learn from it, or better yet – improve. No one is perfect every time, all the time.
I’m about to tell you why I believe traditional goal setting might be bringing frustration and anxiety upon you and decreasing your quality of life. Furthermore, I’ll show you how a simple focus shift can fix the problem in a matter of minutes, resulting in better results in the gym and living a more enjoyable life in the process.
To illustrate my point, let me start by sharing a very personal story with you.
Recently, someone started coming out on my weekend [cycling] group rides. Saturday is much more competitive, and this person can barely hang on in the warm up. But they’re determined to ride with the A group, even though I’ve consistently encountered them before the 2/3rd mark of the route. They’re so burnt out, they can’t hang onto the B group.
I have no problem with their goal. I have the same one. I don’t agree with their approach, but all the power to them. I’m still healing, but I’m trying to get back to leading B group. Only then is it worth it to me to bother trying to hold onto A group. I might not ever get there – I was having my doubts I could before, or at least not without putting effort into training.
There’s goals and dreams – it takes honest reflection to know the difference.