Category Archives: Fit Challenge

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Creatures of Habit

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Colin Powell, a retired U.S. army general said, “If you are going to achieve excellence in big things, you develop the habit in little matters.” Whether it’s a 4-star general or the little voice inside your head urging you to “keep moving forward,” developing a habit, a ritual, for your workout routine will mean all the difference.

According to Healthline, it takes six to eight weeks for your body to adapt to a workout routine, both physically and mentally. Though it is important to diversify your workout, as explained here, maintaining a healthy workout regimen is the first step.

Habits

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In recent years, as technology has grown, we are becoming more adapt to instant gratification. Food, movies, education and communication has become faster, direct and more frequent. In fitness, there are exercise crazes, fad diets and new weight loss pills all claiming to make you “instantly lose weight.”

People will start working out, see no results and either change it up or quit. But, we are far from instant creatures…we love habits. It’s true that growth and change are crucial for our lives, but it’s our routines that keep us functioning. After making that “I’m going to lose weight” New Years resolution three months in, we are picking up cake from the grocery store right next to our gyms.

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Don’t treat fitness like that “new thing” or “something I’m going to start when I have time,” treat it like brushing your teeth or putting on make-up. It’s something you do frequently in your life to make yourself look and feel better. By developing your exercise habits, not only will you see results physically, you’ll feel results mentally.

Six to eight weeks…are you up for the challenge? The Poker Chip Challenge has helped our members start their routine! Ask how Powerlady Fitness can help you with your exercise routine. Need somewhere to start? Here’s a daily workout from darebee.com to try.

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Workout Not Working? Diversify your Workout

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So, you’ve finally mastered that workout you do on a daily basis and that 8-pound weight isn’t as hard to lift anymore. You’re finally getting better at working out and reaching your goals right? …yes and no. According to Healthline, when your body performs the same exercises repeatedly your muscles and body adjust. Even though your workout is more comfortable, your body is no longer being challenged.

It takes about 6 to 8 weeks for your body to adapt to an exercise routine. If the routine stays the same, your fitness level will plateau. It’s important to add diversity to your exercise routine. The best way to do this is cover three areas of fitness: cardio, strength and stretch.

Cardio

Cardio, or cardiovascular exercise, is any activity that increases your heart rate. When your heart rate reaches a certain level, the body begins to burn calories. This applies to any cardio exercise like running, dancing and aerobics.

 

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The best ways to vary your cardio workouts are changing pace, distance and intensity. Using a higher incline on a treadmill or changing your 2-mile daily walk to 20 minutes of jogging.

Strength

It’s very hard to build muscle without changing up strength or weight training; this is any exercise using weights and resistance. Once the muscles have adapted to a strength exercise, they will continue to need exposure to more challenging exercises to build muscle.

 

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Remember to change up the weight. The best way to improve strength is to vary exercises for each body part. Many people may stick to bicep curls and push ups, but also remember the back, shoulders and triceps during your weight training.

Stretch

Improving your flexibility will not only improve your overall fitness, but it will give you more options and range for other workouts. Stretching routines like yoga at least 3 times a week will add to a well-rounded exercise routine. If stretching on your own remember to hit the major parts of the body like arms, legs, neck, shoulders and back.

Image Source: Huffington Post

 

Are you up for a new challenge? Try the Powerlady Poker Chip Challenge. Diversify your workout and put your name in for prizes and recognition! 

With the Time Change what else can you Change?

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Your challenge is to try a new class this week.  Or, if you have tried them all what can you do a little different?  How can you challenge yourself to go a little bit further?  Is it an extra 10 seconds holding a yoga pose?  Spending a few extra minutes on the treadmill?  Pushing your jog time to be a little faster for 30 seconds?

Challenge – Keep Up the Habit

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The holidays is one of the most challenging times of year to fit in a workout.  Don’t feel like you have to keep up with your regular schedule.  Just don’t let it go completely.  Keep the habit of going to the gym even if it is for a shorter amount of time less times each week.  This way you will be a step ahead of the game when it comes time for New Year’s.

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