Here are the four top mistakes I witness (and help correct) as women embark on a new exercise regimen. Take a glance and avoid them yourself.
1. The Extreme Dream: Some of us are attracted to the extreme. And, some of us bring that to our workouts. Embarking on an extreme workout regime at the start of your program only works in the movies. I love GI Jane as much as the next gal. To embark on a marathon, boot camp or high intensity program with out proper progression is asking for an over-stressed system and injury. The body does not respond well to drastic changes in movement, load and impact. It is a malleable, miraculous wonder but it also belongs to a very powerful union that will go on strike when pushed to far. If extreme workouts are your ultimate goal, let go until you have created a foundation of consistent, habitual, and moderately intense exercise.
2. Data Dodger: Some of us don’t like to look at the black and white of things. We feel strongly that we have a sense of our behavior and reject the suggestion to log, tally or track. Cue mistake number two. I completely empathize with the tedium of logging our behavior and have made this mistake myself. But look at it this way, if after monitoring yourself you learn you have a correct sense of your food, exercise, stress, etc., you will have the joy of confirming your self awareness. If your sense is inaccurate, you just saved yourself months of wondering why success is eluding you. Food logs, activity trackers, heart rate monitors and pen and paper tallies are essential tools to understanding where you are so that you know exactly what needs to change.
3. She Stops Short: Having goals is great. Writing them down is awesome. Stopping there is mistake number three. Goals are a start, tasks take you to the finish line. For example, “I would like to feel as healthy and fit as I did before having children” is a wonderful goal, but you must articulate the tasks that will get you there. Big picture goals don’t do much for our daily choices and that is where the real power lies. Tasks need to be specific and measurable. Here are a few strong examples:
- walk on the treadmill at the gym every Tuesday, Thursday and Saturday after personal training for 20 minutes in a heart rate range of 22 to 28 beats per ten second count
- find one, new, non-food related stress reliever every week for the next two months
- schedule and enjoy one hour per weekend to do something for myself
- complete three sets of ten pushups, squats, rows and RDLs twice per week
4. Goals Glutton: Taking on too many changes at once is a quick way to derail your program (and become very frustrated very quickly.) Do me a favor, fold your hands like this: Now, fold them with the fingers laced the other way. Change is hard. Too many changes at once is futile. I have no interest in holding you back, quite the contrary. You can succeed at every single one of your goals, however long the list, just not all at once. Prioritize goals and habits by meaning and importance, then chip away at them one at a time.
Good luck! You can do this! Email to gain even more of my help: firstname.lastname@example.org
Strength Training Exclusively for Women, Chicago, IL