Fitness-Related Goals – Tis The Season!

Always seek the advice of a professional before starting any program or regimen. I am not a healthcare professional, and you can find my disclaimer here. 

Becoming More Fit – An Annual Goal

Fitness-related goals are top of mind as we start a brand new year. Whether someone wants to just move more, crush a new running goal, or start out with fitness, and everything in between, fitness and health are easily one of the most talked-about goals every year. And after nearly a year of the COVID pandemic, perhaps that goal seems more necessary than ever.

When I started out after my car accident, I went too hard too fast and wound up quitting. Somehow I just thought that I could go back to who I was at 18 and be as fit as her. *insert laughing audience here*

I didn’t do much until we were offered discounted gym memberships through work, and then when I moved into Jason’s condo which had a gym with decent equipment, unlike my previous apartment. Through our gym memberships, I did classes that were offered such as dance, spin and yoga, and I even tried out personal training. I started running again on the treadmill (which I haaaaaate) and while I felt like I was moving at a snail’s pace, it felt good to run again. I did have to take it easy as to not irritate my back, put one foot in front of the other was all I told myself.

What feels like 974 years later, I am pretty regimented in my fitness and I have found what works for me. That gym membership re-sparked my love of running, and the rest is history.

With that being said, I feel like I have some tips for those of you that want to start out but are afraid of failing. I want you to be able to come here and find tips that cover the spectrum from beginning to established. Failure certainly doesn’t have to define you, but you absolutely can use it to push you forward.

How to get started & be successful with your fitness-related goals

Start with a plan

Set out to try different activities and note which ones you loved and which ones you hated. Once you’ve figured out what you like doing, put together a plan on when you’ll do your workouts and put them in your calendar, setting yourself to not available. By scheduling in time for yourself, with an activity you like to do, you are more likely to stick to it.

Don’t, and I stress don’t, start out fast.

Slow and steady wins the race.

I get that we just made it through the holidays (in a pandemic no less!) and you’re feeling a little …fluffy? But trust me; if you start too hard, too fast, you’re setting yourself up for exhaustion and failure that you may not be ready to handle. No one wants to start something only to be too exhausted to even want to keep going. If you start slow, you’ll feel better about your accomplishments, no matter how small they are.

Those small accomplishments are what will keep pushing you forward; when you’re achieving, you’re happier 🙂

Don’t workout everyday

Don’t set yourself up to go from 0 days a week to 7 days a week. You should move every single day, but not taking a day off from a full workout is not good for your body.  You won’t have enough downtime and your body won’t have the ability to recover properly and you have a higher chance of getting injured and/or burnt out.

Rest days are important, and will actually help you become better. It has taken me years to learn this.

Small changes add up to results

The key to success? Make small changes at first. By giving yourself unrealistic expectations, you’re likely setting yourself up for failure. Take your fitness-related goals, and break them down into small and minute goals.

Something as simple as parking further away when you get to work (if you can) or the grocery store. Take the stairs at work or at home if you live in a condo. Both my husband and I will take stairs at home, but someone has to be home because we do not live on a crossover floor. A great quick burst of exercise! Have a dog? Take them for a longer walk, or take them for two walks. Run around with them at the park, or run around with your kids.

Any small changes you incorporate into your daily life will help you get to where you want to be. And because they’re small changes, you’ll hardly notice them.

It is imperative to find something you love and want to do.

Don’t do something because someone says it’s a good way to work out.

I love running long distances, but you might hate running. Or the thought of running. And that’s OK! We’re not all the same.

Want to try running? Run one minute and walk one minute and as you get stronger, you’ll be able to increase the time you can run. And if you find that you love running, and you want some company, join a run club! Social runs are a great place to get to know other people and stay accountable.

My newest newfound love?? Stand-up paddle boarding. So much fun and a sneakily killer workout!

My SUP fitness-related goal for 2020? Be more steady so there is less falling.

Cardio is not the end-all, be-all

I want to scream this from the rooftop …or a mountaintop. You don’t have to spin day in and day out or run day in and day out, for hours on end. While cardio may work at first, especially if you’re going from mainly sedentary, cardio is not the only solution.

While cardio may show a higher calorie burn compared to a strength session, for example, the muscle calorie burn continues long after your workout is finished. Compare this to the cardio workout where the calorie burn drops off as soon as you finish. Whatever you choose to do should have a mix of cardio and strengthening in some way shape or form.

Miss a day? Roll with it. 

It happens; we miss a day we planned to work out. Whether it’s as simple as you didn’t get enough sleep, or you get stuck at work, get sick global pandemic etc., workouts get missed. Don’t let this deter you, but instead focus on your next workout. When you’re starting out, there’s no need to worry about making up your workout; if you want to, great.

Rewards for goals achieved 

Give yourself something to look forward to, to reach towards. Set a big goal, with little goals that help you get to your overall goal, and as you meet those goals, reward yourself. Whether it’s a special treat from a coffee shop, a fun piece of workout gear to help keep you motivated, or new clothing pieces or whatever else comes to mind, knowing that there is a reward can help keep you on track. Plus, as you work on changing your body, new things need to be purchased, so why not add a little incentive?

Take measurements and pictures

Note I didn’t mention the scale. Now, a scale can be useful, but not a tool that I rely on day in and day out. I once was tracking daily to see how much I can fluctuate in a day. I’ve fluctuated up to 10lbs in a day, so the scale for me is not a reliable tool.

When you take measurements and pictures, you’re able to see visual differences. Don’t fall victim to the scale; it doesn’t tell the whole story. Use it sparingly, and trust when you have to drop a pant size or a shirt size. Visuals show you how your hard work is paying off and helping you achieve those fitness-related goals of yours.

Always warm and up and stretch

If there is anything at all that I have learnt over the years, it is that a proper warm-up and deep stretch/cooldown are a necessity. Whatever you do, the warm-up must be dynamic. 

I love to skip rope to get my HR up, and my whole body moving, before starting into some strength training. Or I’ll hop on a treadmill and do a hilly walk. Before a run I make sure to do some glute activation moves as I have a hard time activating my glutes, hence the constant calf issues. Post-workout for me always involves rolling out my muscles and some deep stretches that focus on whatever I was just doing.

For example, after a run – no matter how far the distance or intensity – I always try to walk for at least half a KM if not a full KM. This gives my body a chance to keep moving while my muscles stay warm, so I can get home to roll. If I am with the run club, I will do some deep stretches with them before heading home. All those stretches are led and monitored by our run club coach, so I always feel safe doing them. I break down my post-run routine here.

Rolling out all my muscles is a key to me staying injury-free. You can find my trusty roller here on Amazon and I honestly use this all the time. I purchased it originally in 2013, and it’s still holding strong.  Random tip: need to crack your back? Use this to roll out your back and feel immediate relief. 

I would also recommend using a lacrosse ball to roll out your feet to use to roll your feet out post-workout. Also great for getting into spots like your shoulder, and in my tight calves for a more pinpointed trigger release.

Another fitness-related goal here? Get in more yoga for some more active stretching throughout the week.

Seek out help if something does not feel right

If you start to feel like something isn’t right with your body, seek help. You don’t necessarily need to always seek out your medical doctor, but a physiotherapist is key. I mean, this is someone I see almost every month it feels like. They will analyze you and work with you on fixing form and prevention and mobility exercises, which should help you advance with your training.

I also see a registered massage therapist to help with my lower body, especially when I am in a training cycle for a running event. I still also have lingering back and shoulder issues from a car accident, so he helps get my upper body all released now and again.

Beginner Fitness-Related Goals – It’s not rocket science

Don’t get overwhelmed with everything you hear around you. If you focus on being more healthy and fit, as opposed to a certain weight, you’ll find your experience much easier. There is no quick fix to getting to your fitness-related goals any faster.

Set smart goals, reward yourself for meeting/exceeding goals, and be active every day. Nutrition is also a key component here; you can’t work out a bad diet.

What have you learnt? What do you get stuck on? Let me know below 🙂