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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 November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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