How often, during a workout, do you really push yourself? Are you in a rut, and just doing the same things with a yawn? Don’t get me wrong, as long as you’re moving you’re lapping everyone sitting at home on the couch. But let’s talk about going beyond.
No matter what we’re discussing, in every area of life going the extra mile is the requirement of success and excellence. Ever wonder where the expression came from, “going the extra mile� It’s from the Bible. In the days of the Roman Empire, a Roman soldier could stop anyone at any time anywhere and have them carry the Captain’s armor for a mile. Jesus was the first one to say go another mile. Or, do more than expected. If you’re only doing the least you can do with the least amount of effort, you’re probably just getting by in that area. The same is so true for your workout.
You’re thinking, I go to the gym/pool, sometimes twice a week. I make room in my schedule to go to the gym, for cryin’ out loud. I’m a busy person, I do the best I can. Congratulations, you’ve done the first step: You’re at the gym.
The second step is your workout. Whether with a class or on your own, you’re there, doing the exercises. I say, Way to Go! You’ve accomplished step two.
However, sometimes during step two I think we often worry about getting to the end of the hour more than thinking about what we’re doing for our bodies. Our bodies want to be pushed, our minds want to be pushed and challenged. You can do both by varying your exercise routine just a little bit. How? Relax, it’s easy. Just spend longer doing only one exercise in your routine. That’s it. Just one. For example:
If your standard routine includes bicep curls in the water with buoys, add a few curls – like 10 – to that day’s workout. Your arms will thank you with firm biceps and the loss of bat wings. If you do your HIIT exercises with a run in place for a minute, try going a minute and a half. If in a class setting, stay after and do these little extras.
Don’t extend every exercise in one workout (unless you’ve been regularly working out for years and are upping your game). I’m talking about going beyond every now and then to challenge your body, your resistance, your strength, and yourself. Among other benefits, I guarantee a good night’s sleep.
Going the extra mile in your fitness routine can make a major difference in achieving your goals and maintaining a healthy lifestyle. Here are some ways to help you push beyond your limits:
Get a Goal: Clearly define your fitness objective, whether it’s losing a certain amount of weight or increasing your overall strength. Clear goals give you a sense of purpose and motivation. Say, I will be at X weight in six months. Then break it down into what you’ll have to do to get there. First, take in less calories than you burn off. But simply eating less is not healthy or is it gonna get it done. It’s so much easier to develop a workout to burn more off than you take in.
In my personal workout, I burn off about 900 calories. This is an hour of cardio and stretching. The average burn for the class I teach is 700-750 calories. Not bad for a 45 minute class.
Next, join a class or develop a well-structured workout and nutrition plan that aligns with your goals. This plan or class should include a mix of cardio, strength training, flexibility, and rest days.Â
You’ve heard of athletes being “in recovery†after a game, right? Do you know what that really means? They’re asleep. That’s right, they’re getting the rest and sleep that their bodies deserve after a hard workout. Don’t you deserve to do the same? Don’t skip the rest days. Proper rest and recovery are essential for muscle growth and injury prevention.
You can take rest days every other day, e.g. work out on Mondays, Wednesdays, and Fridays, and recover on Tuesday and Thursday. For myself, I like working out five days a week, and then taking the weekend to rest. Hey, it works for me.
Be consistent. Consistency is key in fitness. Stick to your workout schedule and nutrition choices, even on days when you don’t feel like it. Small, consistent efforts add up over time.
What’s my diet? I eat lots of fish, shrimp specifically, lots of veggies and some protein like chicken, eggs, or lean meat. I try to stay away from bread, but, bread happens, lol. If you’re working hard enough, dessert can happen too!
Tracking your progress can also help. Weighing yourself once a week and making a note of it, keeping a food diary, and even noting your measurements can help. But don’t get all anal about it. Sometimes it takes a while for your efforts to kick in. Measure it, but don’t measure yourself against what you’re doing. You are putting in the work, and that’s what matters.
As I mentioned earlier, periodically increase the intensity of your workouts. Keep pushing your boundaries!
Seeking professional guidance is another great idea. A personal trainer or instructor can provide expert guidance and accountability. These people are wonderful! A water aerobics instructor at a good pool knows what they’re doing and how to help you reach your objectives. They enhance your support system, along with fitness buddies or inspirational quotes and visualization techniques. They are also an excellent source of information and the people to question about the body and your workout.
Keep in mind that going the extra mile is always a personal journey, and what works for one person may not work for another. Listen to your body, no one knows it like you do! Then, adapt your strategies as needed, and enjoy the process of creating a better YOU.