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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 January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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