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10 Fitness Mistakes You Need to Avoid

10 Fitness Mistakes You Need to Avoid

For you to be successful on your fitness journey there are a few common mistakes you need to avoid. These are the ten most common mistakes I see people make over and over again.

Too Keen

“I will exercise for two hours per day, seven days a week!”. “I will never eat fast food again”. This is usually on January 1st and lasts about a week. This thinking is all wrong. Goals are driven by the willpower you have at that moment. It is important to be realistic about what you want to achieve. Most people are just not physically or mentally prepared for drastic lifestyle changes. Willpower is over-rated. Habits on the other hand are what allow people to successfully implement lifestyle changes.

How to fix: Building any habit is difficult so it is important to make it easy at the beginning. The habit should make it easier to succeed. An example for somebody who wants to get stronger would be to do one push up a day.

For someone who wants to lose weight start by adding a cup of greens to one meal each day. Look at your goals in the long term. Get away from the idea of losing 14 pounds in a week and so on. Think about losing 14-28 pounds in a year and keeping it off. So many people yo yo diet for years without ever making any improvements. Having someone like a personal trainer to help you goal set is a great start.

Vague goal setting

“I want to get fit.” “I want to get strong.” “I want to lose weight”. These are all common goals people have but what do they all mean? How do you know you are stronger? How do you know when you have done well or when to tighten up on your nutrition?

How to fix: Get specific. “I want to lose weight” changes to “I want to lose 12 lbs before Christmas.” And “I want to get in shape.” changes to “I will do 20 minutes of exercise five days a week.”

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Not knowing why

There will always be days that you are feeling down, tired, lazy and the last thing you want to do is to workout. You want to just stay under the covers when the alarm goes off and hope the day passes. On these days you need to know the “why” behind your goals. Why are you going to the gym? Why are you eating healthily? Understanding your why will help you during them tough times when the last thing you want to do is make a salad or go to the gym.

How to fix: Now that you know your goal, ask yourself why you want to achieve this goal. Keep asking yourself this until you find the real reason behind improving yourself. Is it so you can actually play in the park with your kid without getting out of breath or look in the mirror and be proud of what you see? These deep reasons behind why you are training will help keep you going on the tough days.

Lack of accountability

If you miss a workout or eat a meal that you know is not good for your goal, it won’t matter because nobody will know any different. Not having someone to be accountable for you lets you roam free with no consequences.

“I’ll skip tonights session but I’ll make up for it later in the week.”

“I’ll just a a little slice of cake and get back on track tomorrow”

This little things add up and will destroy your chance of success unless you have someone to keep you accountable.

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How to fix: Get a workout buddy or a personal trainer for the first few weeks. Knowing that you have an appointment will make you much less likely to skip. If it is a paid session with a trainer the chance of skipping is even less. Let people close to you know what you are trying to achieve and allow them to help you.

Believing everything you hear

These people take pride in trying to stay up to date with new trends in fitness and exercise. They like to list the benefits or drawbacks of certain diets and exercise routines yet they aren’t in shape themselves. They believe the mainstream fitness information – fat is bad, whole grains are good, cardio is best for fat loss and girls shouldn’t lift weight.

How to fix – Find a friend or a professional who has got proven results. Follow their advice and stick to it.

Neglects nutrition

They believe that as long as they exercise it doesn’t matter what they eat. All they need to do is exercise more, right? Food is food. This type are usually super fit, like the triathlon crowd yet always have excess bodyfat. I cannot stress enough the importance of nutrition. You are what you eat. Food is not just important from a weight loss point of view it also plays an important role in the day to day functioning of your body and long term health.

How to fix: Start taking your food seriously. Invest your money in good quality unprocessed food. If you are worried about cost, buy your food in bulk. There are lots of resources online for eating well on a tight budget.

The program hopper

This is very common. When I first started training I wanted to try everything. Every month it seemed there was another program that would get me better results. When you jump from program to program you never give yourself enough time to master any movement properly. Spend time learning the basic movements like the squat, the deadlift, the push up and a row variation. These are all fundamental human movements that have a positive cross over to your daily life.

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How to fix: Pick a program and stick with it. If you are weight training your program should include squats, deadlifts, push ups a rowing exercise and a core exercise.

Isolating muscles

Those who believe in spot reduction spend half their time in the gym doing crunches believing it’s the best way to get a six pack. They also spend a lot of time doing bicep curls to build up their arms.
They do specific exercises to grow muscle or lose fat. After each session they do 30 minutes of abs yet still don’t have any definition down there and grow frustrated.
The problem is that, unless they lose their belly fat, they will never see their abs. There are much better exercises than curls to build up your arms.

How to fix: Do compound exercises (squats, deadlift, pushups, pullups). These exercises work the body as a unit and burn more calories in the process. If you want abs, the most important exercise you should be focusing on is what you put in your mouth. Diet will have the biggest impact on how your abs will look.

Lack of time

Unfortunately this excuse just isn’t enough to justify your lack of success with exercise and nutrition. It comes down to prioritizing the important things in your life.
There are 1,000s of people out there with kids, jobs and a social life who still have time to stay in shape and eat good food.

How to fix: You need to change your mindset.
Instead of saying “I don’t have time”, why not “where am I spending my free time?” Okay so maybe the one hour on social media or T.V. a day could be spent sorting out my exercise and nutrition.
Your health is your wealth and it should be a major priority each day.

Too much research

These people spend hours each week reading fitness articles and different nutrition resources. They don’t feel they are ready to begin until they know the most efficient way to exercise and eat. So instead of starting they keep putting off the lifestyle change until they are “ready”.

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How to fix: You will never be truly ready to change the way you eat and exercise. Starting is the key and once you start and make mistakes you learn what is the best path for you to follow. Not just with fitness and nutrition but in every aspect of your life.

The key to success is action.

If you have the best program and nutrition plan in the world but don’t do it how useful is it to you?

Stop waiting for the perfect time and start today, not tomorrow, not next Monday, right now!

What mistake is number 11? Let me know below!

Featured photo credit: Lazare / Messan Edoh via pixabay.com

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

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      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

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        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

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                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

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                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

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                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

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                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

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                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

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                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

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                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

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                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

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                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

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                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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