If you do a little reading, television cruising, and listening to fitness experts, it seems like fitness is a pretty simple thing. It seems that if you move like so, sweat this much, eat this amount, then before long you’ll be fit, lean, and looking great. If you listen to the fitness world, then it’s all just a mathematical system and if you follow the steps you’ll have great, linear progress.
Yeah sure....
Well, we all know that it’s not quite that free and easy. In reality the act and process of losing fat, gaining muscle, and improving your fitness (however you decide to define it) really is fairly simple. However, it’s not necessarily easy.
In everyone’s fitness journey there are what I call road blocks. These road blocks are situations and conditions that stand in the way of your goals. Just like real road blocks these fitness road blocks can stop you dead in your tracks. And just like real road blocks you have a few options. You can:
-Go around them.
-Try to drive right on through.
-Turn around and go back.
-Continue to push against them in an attempt to get through.
Today I want to share with you the three most common road blocks that I see my clients hit time and time again and a "work around" that just might help you get over the hump.
Fitness Road Block #1: Outside Stress. The human body lives with stress all of the time. Every situation you come across is full of potential stress. Is it cold outside? Stress. Did you have a couple drinks this weekend? Stress. Did your obnoxious coworker cough on you earlier today? A double helping of stress right there.
Not all stress is bad. And stress often serves as the the impetus for your body to grow, adapt, and change. When you train you are providing your body with a controlled stress (hopefully) to push it towards the body you want. Some stress is good, or at least is the means to a good end.
The problem is that too much stress, of any kind, can overwhelm the body. When it is overwhelmed then it doesn’t adapt well to any stress, including your training. Too many of us are running around living way too stressful lives. This daily grind and stress is sapping the energy we need to train efficiently and to enjoy our lives. This, and the hormonal reactions from the stress, leave us with more body fat, less muscle, and no motivation.
The "work around"?
First, sit down and figure out the three biggest stressors in your life. They may come from work, personal relationships, living arrangements, finances, or anywhere. In order to limit your outside stress, look at any possible way to eliminate or reduce any of these stressful situations and then take action on it. Only action will solve the problem, not planning.
Fitness Road Block #2: Parties and Social Situations.
Every time of year has it’s share of holiday and social functions, and they almost all revolve around food and drink. This time of year it’s almost time for Halloween, and that means lots of Halloween candy and a growing waistline.
It can be hard to turn down the food and drink that doesn’t help you at these parties and functions. Being successful in fitness shouldn’t mean that you have to become a shut-in and shun the outside world. The two keys to holiday survival are moderation and planning.
The "work around"?
Before you go to an event where you know that lots of tempting but unhealthy food will be served I recommend that you eat a good, healthy meal. Focus on lean foods such as a lean protein and plenty of vegetables for bulk and fiber. If your stomach is full when you walk in the door it’ll be less likely to overeat and over drink. It will be a lot easier for you to just try a few tastes of the food there rather than fill up a couple of plates.
Fitness Roadblock #3:
Not Measuring Progress.
The "work around"?
I don't get crazy about measuring everything that my clients do. You shouldn't either. But I do keep track of their progress. I look at strength levels, endurance measurements and measurements related to their specific goals. Keeping a written measurement aids me in helping my clients keep perspective. If I just leave it all up to subjective feelings and didn't measure things then it’s very easy for both of us to be swayed by good days and bad days.
Easy measurements that you can keep track of on your own are the volume of work or weight you move in a workout. Is your resting heart rate progressively getting slower - or does it take more work to raise your heart rate? Do your clothes fit better? Is your waist getting smaller? Do you have less body fat, or more muscle? If you are getting these changes then you know you are headed in the right direction. It’s easier to stay on task and be encouraged when there’s a number that shows there is an improvement over the last measurement.
Don't be afraid to test yourself regularly. Just make sure you record the results and measure them against your past results. If you are improving, then you know that you are on the right path. If you’re not, then it’s time to analyze what you’re doing and figure out how to change it.
Life is full of little and big road blocks that will throw you off track if you allow them to. Rather than simply viewing these road blocks as something in your way to push against, use them as opportunities to examine where you are, where you’ve been, and how to best continue on your journey. If you look at your progress as a bunch of small, well-coordinated steps you’re far more likely to be successful than if you view it as one big, scary path.
Til next time....
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