Hey the shake weight really works...said no one ever!

.​Time after time I hear, “Why can’t I do this yet?”  “I feel so stuck” “I suck at this.”  What we forget is to triumph in the smaller gains that together make the larger ones.  It is important that we do not loss focus on the big picture; however, it is more important not to get so caught up with end result that we don’t celebrate the small gains along the way.  We did not walk the second we were born so why are our expectations of ourselves to get to our end goal the first time we step foot into a new situation.  We need to give ourselves time and practice instant forgiveness. 
Unfortunately, the media plays into this mind fuck buy constantly selling bigger, better programs that are so easy you will have results in 7 day,  drop 10 pounds in a week or have wash board abs by simply wrapping your waist in a corset, no exercise or dietary change necessary.  Bullshit! If you want results you need to work for it and it will take time.  So, get over it!  Stop buying into the gimmick and focus on you!

We can combat these negative messages by understanding FITT and how it relates to the 3 main types of training methodologies, progression, overload, and maintenance.  FITT stands for Frequency, Intensity, Time, and Type.  It is recommended that a person trains 3 to 5 times per week. (Not just one time per week with your trainer) in all these areas. Intensity can be tracked by Rate of Perceived Exertions, which is a self-evaluation of how you feel or a heart rate monitor from a devise.  Time should be varied through the course of training, ranging anywhere from sprint type workout to longer more endurance time frames.  Lastly, Type, encompassing all types of fitness, muscular strength and endurance, cardio endurance, and flexibility.   

Applying the above to the methodologies of overload, progressive and maintenance is where things can get mucky.  This is when people will buy into the gimmicks because they feel they do not know what the hell they are doing.   So, think about it like this overload increases the amount of load or resistance that is more than the body is accustomed to.  Progressive is adding on reps or percentages of weight within the session.  Maintenance is allowing the body to rest for about 2 or 3 weeks each season, focusing on both resting mind and body from extreme training.  Working out with the mission to repair and reset initial goals.  This is when working with a trainer for a time, educating yourself can save you a lot of heartache and what is a perceived disappointment, when you really are doing a great job. 

​Remembering that no matter how good we get into our fitness lives, it will always be hard or its not working.  A true plateau happens if your movement of skill has not increased in 2 to 4 months.  That includes, reps, weights, time and endurance of all tasks, all aspects of FITT.   Fitness is not just one thing….Slow progress is still progress.  Keep a notebook and journal your workout.  It is hard to remember all that you are experiencing in all workouts.  Journaling will help you log in even the smallest of gains.  Celebrate yourself often, you are out there trying, that is more than a lot of people can say.   

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