There are lots of ways to see results. Most often people gauge progress by the scale, but you can do measurements, take photos, do a harder workout plan. There are so many ways but how do we know if we are improving?
If you are looking for weight loss, tracking your food intake is one thing that helps a ton. Not only does this gauge how many calories you are eating each day but it also can give you a visual idea of what improvements you can make over the course of a week. Small changes build up to bigger changes. The building up of good habits is what gets you to the long term lifestyle changes.
If you are looking to get stronger, tracking your weights that you use along with how many reps you do when it comes to strength training. Noting if a workout is easy, medium and hard can show ya when it is time to increase load, add another set and things of that nature.
One other thing to track is how you feel overall, hows your sleep and energy on days you do a workout vs when you don’t…hows your stress level, when do you feel your best? If you track and monitor this, you will most likely find trends that will show you what will bring you the most success.
Start tracking and see if you start to notice some more changes.
Recovery from workouts is super important. Most people don't take it seriously- you think you can go hard all the time but never let your body rest and relax.
When you start a fitness program, you often are excited and are ready to go all out, so you jump at it every day and go all in rather taking baby steps and doing 2-3 workouts, walking on opposite days- stretching daily.
The all out approach works for a bit but then well.. you burn out a bit or you get hurt.
Aka why I wanted to discuss a bit on injury prevention and the benefits of warmup, cooldown and foam rolling.
Warm ups get your heart rate up, loosen up your muscles and get your body to actually do the workout. It gives you time to get in the zone for your workout. It allows you to get your mind right. When you start your workout, most of the time, you either just wake up, its right after work or your kids are in the background. There is always something going on. A warm up allows you to get into the right space.
The cool down allows your body to get to normal levels, you work your tail off in your workout, your body needs to relax. You can't stay high all the time. You have to level out, your muscles need to relax.
Foam rolling is one thing that can be done in both depending on your needs. It helps break up muscle tissue and tightness. It can also be a way to recover to decompress and relax after the workout.
Here is one great resource that I wanted to share as it has some info for almost everything to recover: https://robertsontrainingsystems.com/downloads/SMR-manual.pdf
Hope you find something handy to help in your recovery!
Nothing changes, unless you consistently work at it.
Day by day.
Week by Week.
Month by month.
Here are 12 Habits to work at to Improve your Nutrtition/ Wellness. I will break these down in a few more posts over the next few weeks.
1. Planning: Plan your meals for the week
2. Shopping: Go shopping for your food
3. Cooking: Cook your meals
4. Journaling: Keep a daily journal of food and drink intake
5. Gratitude: Keep a gratitude journal
6. Slow Eating: Eat slowly
7. 80% Full: Stop eating when you’re 80% full
8. Portion Control: Practice proper portions
9. Protein: Make sure you’re getting enough protein
10. Calories: Review food journal to look at total calories
11. Quality Carbs: Check the quality of your carbs
12. Healthy Fats: Make sure you’re getting most of your fats from appropriate sources
Pick one habit to work on and really hone in on getting successful at it. Building things up by habit.
Every week focus on #1-4.
Every day for Numbers 5-12 you need to pay attention to by awareness or the number.
It's not an easy quick fix answer to all your nutrition problems. It's a systematic approach to getting healthier.
By now everyone has experienced some sort of change with this coronavirus. Hopefully, you and your family are all safe and healthy. That's one thing to be grateful for sure.
As time evolves, because certainly things will be different after this is all over.. we will have made some changes.
From a nutrition and workout side, do the best you can to maintain a routine of some sort. If you were use to doing a workout at the gym, try and set a time to do it at home, involve the kids if that helps. Staying active will be good as itll help relieve stress and helps boost the immune system plus you'll feel great also!
Try and limit your snacking while at home, as food is awhole lot more convenient than ever.
Alright, stay healthy.