I have worked with clients for 15+ years now and boy have I learned a lot! Sometimes I look back on my early years of training and think, "What was I thinking?!?" What an amazing journey it has been; and a great opportunity for personal and professional growth. I am so thankful to all my clients for so many reasons. So many clients have become dear friends who have blessed our lives to this day.
So today, I would like to share a bit of my experience on what I've learned in the past 15 years in hopes that you can use these simple strategies to improve your own exercise pursuits!
It is so easy to get stuck on the exercise component of our training goals and overlook all the other factors that play into whether or not we reach those goals. Our workouts comprise an extremely small portion of each day. The rest of the day is filled with numerous factors that greatly impact our physical adaptations to exercise. So let's take a look at three key behaviors that you can use to enhance your physical performance.
1. Rest
Rest = Success. I cannot express the importance of rest enough! How many of us focus on things like how many minutes we log each week, how many steps we accumulate, how many miles we cover, and so on? It's easy to get stuck on the hamster wheel of excessive volume. But your body MUST have rest in order to recover and allow you to perform at your best as you continue training.
So what do I mean by rest? Sleep? Rest days between workouts? Active recovery workouts? Yes, yes yes!
Did you know that when you sleep, specifically when you enter REM cycle sleep, your body repairs damage to your tissues? This is only done during REM sleep, and you need multiple REM cycles each night in order to effectively repair all of the damage within your body (not just from exercise, but from everyday life, the environment and more). Your body only produces IGF-1 (one of the hormones necessary for building and repairing muscle tissue) during REM sleep. REM sleep is also vital for memory storage and transfer. Try these easy strategies to improve your sleep quality and duration:
* Turn off electronics at least 1 hour before bed
* Read something that brings you peace and/or allows you to reflect
* Avoid drinking or eating at least 2 hours before bedtime
* Jot a few thoughts down in a gratitude journal - what are you thankful for?
Insert at least one rest day into your exercise routine and notice how your body responds. You will be amazed how the quality of your workouts improves when you allow your body to recuperate at least once weekly. Now, when I use the term 'rest day,' I am certainly not talking about sitting on the couch all day, watching tv and snacking on your favorite junk food. I am suggesting you take at least one day to slow down, enjoy some time outside (if weather allows), perhaps go for a gentle stroll...just do something that is noticeably easier than your typical workouts. If you are a runner, then go for a walk with family or friends...or by yourself if you need some alone time. If you are a walker, do something different or slow your pace WAY down. If you have access to a pool, do a water workout. Get creative and give your body a break.
This is a great opportunity to incorporate a little socialization into your exercise routine as well. Ask a friend to join you for a stroll in the park. Load the kids up on their bikes, in the stroller, leash up the dog and hike around the neighborhood. Find a trail nearby and just enjoy the natural beauty God created for us to enjoy. It's hard to stop and smell the roses when we are pushing the pace all the time.
2. Identify Your Purpose
Why is it that you choose to exercise? The main motivation behind why we exercise has an enormous impact on our exercise adherence (see my last blog, 'What's Your Motivation?'). From experience, individuals who are motivated intrinsically tend to see much greater success than those with extrinsic motivation. For example, I am far more likely to complete my daily run if I am focused on running to improve or maintain my heart health and to glorify God with the body he gave me than if I am trying to beat a time someone else has run or if I am attempting to look like a model in a fitness magazine.
Ask yourself this simple question? Why do I exercise? Now ask yourself if this motivating factor (or factors) is intrinsic or extrinsic. I challenge you to find one health-related or faith-related reason for exercising. I can tell you from experience that this simple change in perspective will be extremely impactful. Here are a few intrinsic motivators for exercise:
* I want to prevent disease (maybe something that other family members have battled)
* I want to set a healthy example for my children
* I want to honor God by using the body I was given to its fullest potential
* I want to prevent injury by building strong muscles and joints
* I want to relieve stress and enhance my mental health
* I want to support my friend(s) in their exercise goals
I am in no way saying that having a specific exercise goal (running a mile in 6 minutes, completing a triathlon, hiking Pike's Peak, etc.) is unhealthy or bad. Set those goals and train to achieve them. Goals are healthy and when verbalized or put in writing, they can provide that extra little nudge to get out the door and workout. But they shouldn't be the only motivation behind your exercise habits. Let lifetime fitness, health and faith lead the way when it comes to identifying your purpose.
3. Find a Friend
This is a game-changer. Those of you who have an exercise buddy already can attest to the impact that a workout partner provides. Did you compete in high school or collegiate sports? There is a reason most of us don't go out and train like we did 'back then.' It's next to impossible without your teammates! Having a comrade (or a few) alongside you as you pursue your exercise goals is one of the best gifts you can give yourself. And here's why...
Your exercise partner provides accountability. It is easy to press snooze on the alarm or push your workout back...or skip it completely when you exercise by yourself. But when you know your friend is waiting for you to walk, run, bike, swim, you are far more likely to throw your workout wear on and get out the door. This is one of the biggest reasons people enjoy group fitness classes and working with personal trainers. The individual or group waiting for you is often just enough of an incentive to prioritize exercise each day. Ask the gals in my exercise class! They have told me numerous times, "I wouldn't exercise if I didn't have this class." I am not writing that to build myself up...like I am the greatest group fitness instructor ever. Far from it! The relationships that have developed as a result of our group exercise class is what keeps these ladies coming back; and because they keep coming back, their fitness continues to improve! (I love you LEAP! Ladies!)
Do you know what the #1 reason older adults exercise at fitness centers? You guessed it - the social aspect! And I would argue that the social aspect of exercise motivates more than just older adults. I have a running buddy and I am so thankful for her, and not only because we can workout together. She pushes me to run better, run smarter, rest my body when it hurts, run hills when I REALLY don't want to, and more. But more importantly, she and I share life together. The conversations we share while huffing and puffing down the streets or gravel roads enrich my life and make me reflect on my faith, values, marriage, friendships and the way I parent. We feed into each others lives, support each other, lift each other up when one of us is struggling or just needing a little help. She is so much more than a running partner, and I am eternally grateful to God for bringing her into my life.
We all need a little boost every once in a while. Invite a friend, neighbor or colleague to join you for some exercise. Doing so will benefit your workouts, and your life.
I truly hope you will employ at least one of these strategies into your exercise routine this week. I want to help you along this journey. Have thoughts or questions? Leave a comment or get in touch with me! I'd love to help you find an exercise routine that works for you. I'm rooting for you friends!
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