Does your training lift you up, or beat you down?

Assessing how you feel before, during, and after a training session is essential.

Some things to consider while training:

  1. Stress comes when you don’t feel in control. After you’ve done the movement in a few training sessions there should be no stress associated. If it stresses you out or requires too much effort to complete, move on to an exercise you can safely complete.
  2. Rep count does not matter. This is exercise not a prescription or competition. A few good, quality repetitions are better than many partial or cheated ones.
  3. Modifications are good. Have trouble with walking lunges? Use trekking poles, or do them in place, next to something you can use for balance (couch, bench, etc.).
  4. Weight. Start light. Take your time. If you can move it easily, work your way up. When it challenges you, stay there for a few sessions to build confidence in the exercise, set or workout. Repetition trumps variety.

How do you feel after a set? Stressed, exhausted, out of control? Those feelings are to be, mostly, avoided. Anxiety, fear, and worry don’t lend themselves to repetitive behavior. On the other hand, elation, positive energy, and enthusiasm build confidence and pleasure, which lead to increased repetition.

  1. Find out what you enjoy and repeat it.
  2. Build skills in 5 or so exercises you can go back to on a daily basis. Developing skill leads to the ability to increase resistance and difficulty. Variety is not necessary.
  3. Remember why you are exercising: to progress, maintain, become more able/capable, increase energy, increase outlook, enhance performance in all areas, and improve both health and quality of life.

Forced oxygenation and deep breathing change your bodies chemistry. This is a bonus to strength training in a circuit format. Transitioning and actively recovering while training is a skill that once possessed, powerfully changes your approach to movement.

Until you have the skillset you shouldn’t seek out the pain and strain of hard training. Shortcuts lead nowhere worth going. Time spent in foundation building is never wasted.

Think of your fitness training as building skillsets to last a lifetime. Moving well throughout your life is more important than momentary glory obtained in youth.

The Absolute Minimum

Life, it happens. Work and family demands often interrupt our personal time for health and exercise. When this compounds from a single training session to multiple days or heaven forbid weeks, you have a problem. Time stops for nothing. Thus, the prioritization of self is truly not a choice. It’s a habit. Learning to say “no” is a skill that needs to be trained. When you respect yourself, others, in turn, show you more respect and understand your value.

Here are some tips to make things happen when you’re forced to modify.

  1. Have a list of “go-to” exercises you can quickly engage with. Ideally, these create a large oxygen demand, lending themselves to higher repetition training, via one continuous set, or multiple sets linked with short rest.
    1. Kettlebell Swings
    2. DB Cleans
    3. Squat Thrusts or Burpees
    4. Walking or Standing Reverse Lunges
    5. Step-Ups: weighted or unweighted
    6. Plank Mobility Complexes
  2. Short cardio bouts are good to implement as well.
    1. Warm-up for 5 minutes easy.
    2. Intervals: 10 x (:15 hard / :45 easy) or (:30 hard / :30 easy)
    3. Cooldown with 5 minutes easy.

Remind yourself to ask the question “how can I,” instead of stating “I can’t.” You can do it. Send me an email, give me a call, I’m here to help you implement, strategize and succeed.

Onward and Upward!