Tag Archives: exercise program

Sometimes It’s OK to Not Follow the Program

Posted on by
2

Every have one of those days when no matter how fun, exciting, and productive your workout program happens to be, you just don’t feel like doing it?  I don’t mean out of lack of enthusiasm or laziness here though; motivation is not the problem.  You’re energetic and ready to train, but really just want to break out of the mold for a minute instead of sticking to the program.  This happened to me last night.  I went downstairs to my basement gym after putting the kids to bed ready, willing, and able to train.  I went through my standard head to toe joint mobility warm-up (sign up for the Warrior Fitness Mailing List to recieve a free chapter on Joint Mobility from my book, Warrior Fitness), followed by some breathing exercises to flush my bloodstream with oxygen and give me a little extra “go”, and then it hit me.  I had no desire to do my planned workout for the day.  Boom.  Just like that.  No warning, no indication, no nothing.  I stood there stunned for a minute just sort of staring into space, looking around the gym with a “what the heck do I do now” expression on my face.  Now don’t get me wrong here, I love the workout program I created for myself that I’ve been following for the past 3 weeks.  My results have been spectacular, my energy levels high, and I have, until last night, genuinely been looking forward to the workouts.  The exercises I was scheduled to perform were a combination of dumbbell lifts and bodyweight exercises designed to push my anaerobic threshold and build lean muscle while burning fat.  Great stuff!  So, what was the problem? 

What Did I Do?

I took a look around my little corner basement gym and my eyes settled on a pair of 15 lb clubbells against the wall, next to the dumbbell rack and thought to myself, Hmmm… haven’t picked those up in a while…. why not?  So I scrapped my preplanned workout for the day and picked up a clubbell.  I started out with some basic cleans to order, then moved into working shield casts, followed by mills, reverse mills.  No sets.  No rep scheme.  No timed rest intervals.  No plan.  Just playing with the movements and enjoying the freedom.  By the time I was done, 30 minutes had gone by and I was drenched in sweat and smiling ear to ear.

Sometimes it’s ok to not follow the program.  But, tomorrow it’s back to the dumbbells!

Top 5 Mistakes When Starting an Exercise Program

Posted on by
2

In my experience there are several things that can contribute to failure in an exercise program, or any other goal for that matter.

In the past when I would fail to achieve a specific fitness goal or suffer a setback, minor or major, I’d chalk it up to fate and just try harder the next time.

As I grew older, and smarter, I began to see a pattern emerge.  These things didn’t just happen, there were particular sets of circumstances, most often at the outset of an exercise program, that combined to allow them to happen.

The list below comprises what I consider to be the top 5 mistakes.

You may have discovered others, and I would encourage you to share them in the Comments section below, but in my mind these are the most critical errors.  As Saint Thomas Aquinas rightly taught many times, “An error in the beginning is an error indeed.” 

An Error in the Beginning

1.  Too much too soon.

Everyone wants results NOW!  The problem here is that when talking about results, incremental progression reigns supreme.  Let’s face it, if you are trying to lose weight, for example, it took a long time, maybe years, to get to be over-weight.  Losing fat is not going to happen overnight, no matter what the TV ads tell you.  It took time to condition yourself to be out of shape, it will take time to re-condition your body to be in shape.  Be patient.  Focus on the process – you’ll get there!

2.  Lack of a training plan.

In my mind, it is essential to have some knowledge of how to program an exercise selection to correlate with the goals to be achieved.  Without this it’s pretty much hit or miss as to whether you achieve your goals, or even remain consistent.

3.  Lack of effective warm-up and cool-down strategies.

This goes hand-in-hand with lack of a training plan above.  DOMS, or Delayed Onset Muscle Soreness, is a significant contributor to people actively deciding to not pursue their fitness program.  When joint mobility as a warm-up, and yoga postures, as a cool-down, are effectively combined with the exercise selection needed to be successful, they tend to reduce or eliminate DOMS.

4.  Nutrition that does not support the exercise program.

While the diet OR exercise approach has some merrits, it’s simply not enough.  Get your eating in line with your workouts, and in line with your goals.  Diet AND exercise is a powerhouse combination.

5.  Quitting.

Yes, this will really ruin an exercise program.  But seriously, how many people begin a regimen with the best intentions yet due to other life pressures, lack of motivation, lack of results, or lack of interest, fail to be consistent? What’s the best, most effective way to prevent quitting? Have a coach who will hold your feet to the fire!

Check out the elite Warrior Fitness Distance Coaching Program HERE!

How about you?  What things contribute to derailing you from the fitness track?  And, more importantly, how do you remain focused?  I’d love to hear from you!