Staying On Track With Fitness: Tips & Tricks from the Waverley Oaks Training Team
In a recent blog post, we shared results from a survey that gathered feedback on employee satisfaction and engagement in an office environment.
Nearly 70% of the respondents take advantage of fitness and recreation offerings from Waverley Oaks Athletic Club to Beaver Brook Reservation. Easy access to our wellness resources allows employees to integrate exercise into the workday at our Waverley Oaks Park campus. As you likely already know, the benefits of consistent exercise are vast – from mood improvement to reduced stress and increased energy.
Many of us aspire to self-improve, only to find ourselves constantly facing familiar roadblocks.
However, creating a new, healthy lifestyle doesn’t need to begin with large and unrealistic changes, but making small adjustments that are manageable to sustain.
As with any new routine, it can be challenging to stay consistent and the team of personal trainers at Waverley Oaks Athletic Club have shared their tips and tricks for sticking with an exercise regimen for long-term health benefits.
JON M.
FOCUS ON THE “WHY”
Think about “why” you want to improve yourself and use that as your guide to creating realistic wellness goals. Whether it’s improving your overall health, keeping up with your kids, recovering from an injury or training for an event, always have a purpose to the goals you create. Having that consistent focus on your “why” will help create and execute a plan to work towards achieving what you set out to accomplish.
MAKE IT FUN
Not all exercise has to be exhausting, monotonous and boring. Try some new classes/activities or meet with a trainer to get some new workout routines that will inject some new energy and excitement into your daily exercise.
NICOLE D.
LET THE MUSIC MOVE YOU
Music can definitely be a game-changer for workouts. The right playlist can fuel your energy and keep you focused, whether you’re feeling hyped up, chilled out, or even ticked off! You can and should channel those emotions into your workout – just make sure the beats match the vibe and keep it safe!
MAKE MOVEMENT PART OF YOUR ROUTINE
Stretching doesn’t have to feel like “one more thing” on your to-do list. Sneak it into your day: stretch while you watch the news, wait for your coffee to brew, or even while brushing your teeth. Small, consistent moments add up to big results!
KEN R.
CREATE A NEW, POSITIVE NARRATIVE
Try to get rid of those internal stories you tell yourself that might be getting in the way of your progress. Phrases like “I’m not very good at this exercise” or “my balance has never been good” are narratives that you might need to rewrite.
TAKE A WELL-ROUNDED APPROACH
Your body is only as strong as its weakest link, so it’s crucial to strengthen the muscles that aren’t always visible in the mirror. Strong, stable shoulders, wrists, ankles, and core are essential, along with an efficient cardiovascular system, regardless of whether your goal is weightlifting, weight loss, racing, or improving functional movement.
KYLE T.
EAT GOOD TO FEEL GOOD
A clean diet is super important for reaching your goals. The better you eat, the better you will feel, and there is nothing better than feeling good.
PRIORITIZE WEIGHT TRAINING
Progressing weights is helpful for gaining strength and muscle. Adding weight does not mean simply adding 30 lbs from where you are at. Add small increments gradually to help your body adapt to heavier weights which will help you avoid injury and burnout.
JERI S.
SET REALISTIC EXPECTATIONS
Our lives are busy so set reasonable expectations you can meet. You don’t need to spend 60 – 90 minutes several times a week to accomplish something. Do 5 or 10 minute ‘snip-its’ of exercises a couple of times a day to do SOMETHING, and all that time adds up. When you do have 20-30 minutes to spend at the club, focus on exercises you can’t do at work or at home.
GOOD POSTURE MATTERS
Be conscious of your posture when you are exercising, and other times during the day. Stay tall, eyes up, and relax your shoulders. Fight the pull of gravity! You’ll feel so much more confident and capable when you stand and sit tall.
CHRIS G.
THE POWER OF CONSISTENCY
It’s become popular to focus on details around training. It’s more important to first just consistently show up. Once you have that initial habit in place, you can and should start to worry about how to maximize the time being spent.
RETHINK YOUR INTENSITY
Intensity is often misunderstood. Most of the work in the gym setting should be challenging. However, understanding where you are on that timeline should be what guides those decisions about how you select exercises and how hard to push them. Trying to get as strong or as muscular as possible starts with the steppingstones that prepare you for hard training. You must first understand how to move well before working super hard. Working with a trainer to assess where you fall on this timeline is very helpful in keeping it safe and progressive.
JOE M.
DISCOVER WHAT YOU LOVE
When it comes to establishing a gym routine, one of the most common roadblocks is lack of motivation. If you’re new to the gym environment, try experimenting with some different modalities the gym has to offer. This will help you uncover what you truly love. Everyone wants to achieve their fitness goals, but it’s much easier if you enjoy the process of reaching them.
AMY C.
CREATE A WORKOUT CALENDAR
At the beginning of the month, plug your workouts into your calendar just as you would any other appointment or event. Life does get busy and sometimes we do need to adjust accordingly. By keeping those fitness action items in sight, it may help you follow through and complete what you set out to do.
JASON R.
IDENTIFY THE OBSTACLES
Learn how to remove the obstacles that are preventing you from being consistent. This is only possible by being honest with yourself about what’s holding you back.
KEEP MOVING FORWARD, ONE STEP AT A TIME
It’s not a sprint, it’s a marathon. We only have two legs. We need one to stand on and one to step with. If you try to take more than one, you’ll fall. Just keep moving forward one step at a time and celebrate the small milestones.
For over 40 years, our state-of-the-art athletic facility has served as the premier destination for health and wellness in Waltham and surrounding communities. No matter your fitness level or goals, Waverley Oaks is dedicated to helping you discover your strength in a supportive and safe environment.
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