Our Next Women's Beginners Group Starts in February!
So, you're ready to take on your 2017 fitness goals.
We are excited to be a part of it and wish you the very best!
Over the years I have had the privilege of working with hundreds of motivated and inspiring women through our Women's Group Training Program.
The incredible success of our Women's Group members lie in the simplicity of our program.
The program is based on creating small, incremental improvements all done in a very supportive and motivating environment.
Today, there is an overload of fitness and health information via the internet, magazines and products.
Most of these "health products" prey on the fact that there is so much confusion and anxiety when it comes to improving your health.
I too have gone through my own fitness journey, have had incredible success and have made many mistakes along the way.
I am thankful for these mistakes as learning from them has allowed me to get better in both my coaching and personal journey.
Let's get started with the top 6 mistakes to avoid this year!
#1 Thinking cardio is the only way to lose weight
One of the biggest things I hear new members say is that they need more cardio.
This is one of the biggest misconceptions for females when it comes to losing weight and improving fitness.
The proof is in the pudding with the numerous success stories at DSC and countless exercise research.
The combination of strength training and cardio beats cardio training alone if you're looking to lose weight, gain muscle, and look and feel better.
On top of that, too much cardio has been shown to:
- increase your risk of overuse injuries and joint pain
- decrease muscle mass
- increase stress hormones
This brings us to our next mistake...
#2 Not focusing on getting stronger
A major aspect of training with our Women's Group Training is gaining strength.
It has an effect on almost every area of your life and workouts -- both mentally and physically.
Strength training allows you to:
- improve muscle mass
- burn fat
- increase bone density
- increase flexibility
- boost confidence
- decrease your risk of injury
- Elevate your metabolism, even hours after workouts
The bulk of your strength training exercises should be made up of compound, bang-for-your-buck exercises like squats, lunges, deadlifts, rows, push-ups and planks.
#3 Going from 0 to 100
It's easy to get excited when embarking on your fitness journey.
And you should be excited!
At Dynamic, we are a big fan of whats known as the minimal dose effect (MDE). This refers to the smallest amount of exercise needed to improve your fitness.
In other words, if you are starting a new exercise routine, commit to a couple days a week vs. 5 or 6.
If you are working to improve your nutrition, start by changing one habit like eating breakfast everyday vs. overhaul your entire diet.
By starting small you are less likely to plateau, burn out, quit, or get injured.
#4 Not appreciating pre and post workout nutrition
Improving what you eat around your workouts might be the most overlooked, yet most beneficial ways to improve your fitness.
I often ask our members what they ate before class or what they are going to eat after.
I unfortunately often get a response of, "nothing".
There seems to be a fear that eating before will make them sick and eating after or too late will make them gain weight.
In reality, eating the right foods and right amounts around your workouts will help you:
- Lose fat
- Increase energy
- Build strength
- Boost performance and delay fatigue
- Stay mentally focused and motivated
- Increase recovery
- Decrease soreness
Click HERE to learn more about what and when to eat before your workout
Click HERE to learn more about what and when to eat after your workout.
#5 Putting everyone else first
During the winter months, it becomes even easier to lookout for everyone but you.
Getting ready for the holidays, shuttling kids here and there, working, coordinating trips, shopping -- it doesn't end.
It is crucial though, as a parent, spouse, partner, and family member to start making your health and well-being a priority. Moreover, a healthy and happy life style can positively impact those around you.
It may sound counterintuitive to put yourself first but this has an enormous impact on not only yourself but everyone around you.
Investing in your own health will keep you moving; improve your moods, energy and overall well-being. By giving to yourself, you will be able to give more to those you care most about.
To get started, plan your workouts ahead of time.
Think of it as any other appointment you would make in life -- like meetings, doctor's appointments, teacher conferences, etc.
A great way to get in the habit is to join a group that meets at a specific time each week.
#6 Trying fad diets & quick fixes
One thing I really try to get our women to understand is that improving your health and fitness is not a specific destination, but a journey. I tell them to think of the ultimate goal of a lifetime of fitness. Therefore it ebbs and flows.
It doesn't happen over night.
Rather, it's a lifestyle.
This is exactly why quick fixes, fad diets and detoxes do not work.
You may lose weight initially, but what happens next?
They mainly work out of the gate because of a huge restriction in calories, but we end up putting the weight back on right after.
This is due to the fact that they are not sustainable and they haven't taught us how to incorporate them into a well-balanced, healthy lifestyle.
Start thinking longterm and reap the rewards of longterm success!