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experiencelifemag.com
Print › | Back ›
Small Victories
Frustrated that your fitness efforts aren’t producing more immediate,
dramatic results? Tune in and chill out. By savoring and celebrating each
small breakthrough, you’ll stay motivated for the long haul.
By Elizabeth Larsen |
April 2008 |
Stage 1 - Escape From Inertia
Stage 2 - Something's Different
Stage 3 - Hit Your Stride
Stage 4 - Test Your Limits
Stage 5 - Claim It
Unsung Heroes
Resources
My 40th birthday present to myself was a commitment to
get back in shape. Having spent the five previous years either pregnant or
nursing babies, I wasn’t necessarily fat, but I was certainly squishy. Worse, I
got winded just running after my children. As a former high school gymnast and
soccer player, I missed the intense satisfaction that comes from pushing
yourself to your physical limit. I wanted to reclaim that part of my past.
The summer boot camp I attended later that year gave me what I wanted — and
then some. After a morning filled with wind sprints and leg cranks on a park
bench (activities I hadn’t even thought about since those days on the soccer
field), I threw up. Then I pulled a quad muscle running up a hill. I kept
showing up for class, though. And eventually it dawned on me that trying to get
back to where I was in high school over the course of two weeks probably wasn’t
wise — or remotely necessary.
As the course progressed, I started paying
closer attention to what was going on with my body, and when classes came to an
end, I was delighted to discover that my desire to pursue a regular fitness
routine didn’t.
In fact, what I’d learned about pushing myself to my
personal edge (but not beyond it) gave rise to a whole new era of fitness for
me. As my attachment to instant fitness transformation relaxed, a new confidence
emerged. Visible and dramatic fitness gains would one day be mine, I knew, and
in the meantime, I refocused my attention on the subtle but important ways that
my body and life were changing for the better — ways that I hadn’t necessarily
anticipated.
I was less irritable, for one thing, and I suddenly had more
energy than I’d had in years. Losing a night’s sleep to a child’s ear infection
didn’t set me back the way it did before I started exercising. I was also coming
to cherish the camaraderie that came from working out with a group, and the
affirmation my trainers gave me.
Meanwhile, little by little, my body was
becoming less soft, my breathing less labored. Exertion levels that used to be
beyond my physical limits started coming within a more comfortable reach. The
“hard parts” of the workouts were feeling more doable, and previously demanding
daily activities began to feel downright easy.
As with so many life goals,
becoming fit isn’t just about some mythical “end result.” In fact, the
unexpected benefits of fitness — improved energy levels, better
concentration and a closer relationship with your body, to name just a few —
can prove much more satisfying.
That’s why it’s important to savor all the
milestones that occur along your fitness journey, not just the visible ones.
Take it stage-by-stage, stay alert, and no matter what your starting point,
you’ll soon begin experiencing a variety of subtle, but enjoyable, changes that
will keep you motivated for many months to come.
Stage 1 - Escape From Inertia
Most people starting a fitness routine expect to see fast results. But if
you’re struggling with extra weight, or you’re not happy about how you look,
getting too focused on super-quick, highly visible results can work against you.
While it’s true that those just starting out may notice dramatic changes
simply because they’re finally exercising, it’s far more common to feel results
before you see them. Focusing on and celebrating early progress — including the
simple fact that you’re making time to exercise — is essential to busting
through inertia and staying the course until visible changes become more
pronounced.
“People often get discouraged when they sense how long it will
take to get the results they want,” says Kate Larsen, author of Progress Not
Perfection: Your Journey Matters (Expert Publishing, 2006). A better approach,
she says, is to “look at the big picture and get encouraged” — by the fact that
you’re taking smart, realistic steps toward true progress.
If you’re just
getting back into exercise after a long hiatus, be realistic about your
capabilities and start where you’re at. Consider working with a personal
trainer, doctor or coach who can help you assess your current fitness level.
Beginner’s yoga, Pilates mat or group-fitness classes, or even just Nordic
walking around your neighborhood, are all great places to start. Using a
heart-rate monitor can help you measure your effort level and fitness
progress.
But what if you need an extra push to get off the couch? Do a quick
review of the values and priorities that got you started down this fitness path
in the first place. Reconnect not just with the rewards you’ll enjoy as an
outcome of exercise, but with the satisfaction you can get from following
through on your commitment to yourself and the priorities you hold dear. Even if
you have just 10 minutes for an activity on a given day, do it. Then you can pat
yourself on the back for your integrity of intention and effort.
Miriam
Nelson, PhD, director of the John Hancock Center for Physical Activity and
Nutrition at Tufts University in Boston, Mass., and author of Strong Women,
Strong Backs: Everything You Need to Know to Prevent, Treat, and Beat Back Pain
(Penguin Books, 2006), recommends scheduling workouts into your calendar and
then visualizing yourself completing a great session whenever you look at the
appointment entry. If you miss a day or two, don’t dwell on it. Examine why,
learn from the experience, then move on and reclaim your momentum.
Once you
do have even a few workouts under your belt, you can be on the lookout for
benefits like improvements in sleep, energy, mood, self-esteem and mental
clarity. “It doesn’t take much to start enjoying the mental benefits of
exercise,” says Larsen.
Stage 2 - Something's Different
Once you’ve been in the groove of moving your body for a few weeks or more,
your clothes may be fitting differently. But more important, by now you may also
be enjoying the way you feel when you work out — at least some of the time — and
the physical benefits of your workouts are probably spilling over into other
areas of your life.
“You may notice you no longer get winded going up
stairs,” says Tom Holland, MS, CSCS, a Darien, Conn.–based exercise physiologist
and author of The Marathon Method (Fair Winds, 2007). “Or that you can pick up
your kid or put your luggage in the overhead compartment with less effort.”
You may have a springier step, a healthier glow, and a revived interest in
all sorts of activities (including sex). If you’re using a heart-rate monitor,
you may also find you’ve dropped a few beats a minute from your midlevel
exertion numbers. Whatever you notice, it’s vital you step back and appreciate
those changes as evidence of real fitness progress.
As you add more variety
to your fitness repertoire, you’ll net more gains, including the
confidence that comes from moving out of your comfort zone. That confidence
plays out in the other realms of your life, Holland notes. You may feel more
sure of yourself at work, or more willing to set boundaries around your time and
energy.
That’s important, because this is the stage where people tend to
either go overboard with their workouts (courting injury or burnout) or begin
losing their momentum because of boredom. The key now is to monitor your energy
while continuing to challenge yourself with new goals.
If swimming for 20
minutes makes you feel energized, increase the length of your routine by 10
percent each week. Likewise, if you can do 12 repetitions of a weight exercise
without losing your form, it’s time to reach for bigger dumbbells.
Feeling
exhausted and cranky during the day, however, are signs that you’re probably
overdoing it.
Stage 3 - Hit Your Stride
You’ll begin to notice in this stage — from several weeks to a few months in —
that your regimen is really starting to pay off. According to Nelson, as you
gain muscle mass, your metabolism increases and you burn calories more
effectively. Your newfound strength also makes physical activity more fun.
You’ll have more energy, and your friends may begin to notice that you not only
look taller and thinner, but healthier, too. And they’re right.
“If a doctor
had a pill to make you feel better and live longer, he would prescribe it right
away,” says Holland. “But that remedy already exists — in exercise.” The
exercise you’ve been doing is probably already lowering your blood pressure,
increasing your immunity and reducing your risk of type 2 diabetes and other
chronic diseases. (Check out “How Exercise Heals” in the November 2007 archives
for a more detailed discussion of the medical benefits
of fitness.)
If you haven’t already joined a health club, you may want to
sign up at this point, because working out is becoming a more central part of
your life. You may instinctively be making better nutrition choices in an effort
to support your fitness efforts, and if you’re not, this is a great time to
start making the shift — you’ll find exercise becomes easier and more rewarding.
This is also when Holland advises his clients to mix it up: “Changing your
routine every four to six weeks keeps you mentally stimulated and helps your
body to keep changing.” (For how to create a long-term exercise routine, see
“Plan for Success” in the January/February 2007 archives.)
Stage 4 - Test Your Limits
Exercising is no longer something you do simply to get slimmer or more buff. In
fact, you may be at a point now where if you don’t work out, you feel antsy,
moody or just plain “blah.” Because activity has become a regular part of your
body’s repertoire, you can (and probably should) start challenging yourself in
new ways.
Now that you know what it feels like to “find your edge,” the idea
of giving something your full-out effort is less intimidating, more
exhilarating. In fact, you might be curious about what your body can do. You’re
at the perfect stage to set your sights on training for an event, says Holland.
Consider signing up for a 5K, 10K or triathlon — or get involved with a charity
cycling or rowing event.
Not the competitive-sports type? Connect with a
local running or cycling group, or book yourself into a more advanced
group-fitness, group-training or yoga class.
This way, you create
opportunities to connect with people who share your passion, says Holland. You
keep your fitness experience fresh, and you begin discovering that you can do
things you never realized you could.
Stage 5 - Claim It
Welcome to the world of your own athleticism. You can now call yourself a
runner rather than saying that you run. Fitness is an inextricable part of
you.
You might be toying with goals that would have scared you only a year
ago. Does this mean your body looks like an Olympian’s? Not necessarily.
Three years after that first boot camp, I can chest-press twice as much as I
could then, and I can run 10 miles — but I still don’t have the waistline I
would have hoped for. The difference now is that I don’t care that much. I work
out six days a week and rely on my runs with friends as much for the emotional
support as the physical challenge.
I’ve taken up tennis and am in good
enough shape to truly enjoy the game. And even though I’ll never do another back
flip, I recall my childhood gymnast every time I master a new challenge. Getting
in touch with her reminds me of something I had ignored for too long: I’m an
athlete.
Elizabeth Larsen writes for numerous publications, including
Mother Jones and Prevention.
Unsung Heroes
The best — and least hyped — benefits of getting
fit:
- Speedier recoveries. The healthier you are, the more quickly you recover
from accidents and illnesses.
- Improved mood. Working out regularly releases
tension, makes you less prone to emotional outbursts and depression — and may
even revive a flagging libido.
- Fewer meds. For weight-related medical
conditions such as diabetes, getting fit and losing those extra pounds may allow
your doctor to lower your medication levels.
- Better eating habits. You may
make healthier food choices when you’re on a fitness regimen, and not
necessarily because your long-term goal is to lose weight. Rather, you start to
see the tradeoffs involved: Gorging on junk food nullifies too many of your
workouts’ benefits and doesn’t give you the energy or stamina you need to make
your workouts count. Plus, a fit body more effectively regulates your appetite,
making it easier to say “no, thanks” to the foods that aren’t in your body’s
best interests.
- Better coordination and balance. Most people instinctively
prefer to rely on their right arms and left legs. Working out challenges other
parts of your body and improves your coordination, which improves your skills
for daily activities such as walking on an icy driveway or hoisting bags of
groceries.
- Confidence. It’s deeply satisfying to work toward — and then
achieve — any goal. Getting fit empowers you to take on other objectives
and dreams with gusto.
Resources
BOOKS
Goal Digger Fitness: Look, Feel, and Perform Your Best
with a Breakthrough 14-Day Exercise Plan by Eric Harr and Alexa Joy Sherman
(Rodale Books, 2007)
Progress Not Perfection: Your Journey Matters by Kate
Larsen (Expert Publisher, 2006) WEB
www.jorgecruise.com — The Web site of
Jorge Cruise, a fitness expert who specializes in weight loss for people with
busy schedules. Includes a blog, a helpful Q&A section and an online
bookstore where you can order Cruise’s books.
www.strongwomen.com — Home page of Miriam
Nelson, PhD, an expert in women’s fitness. Fitness programs, recipes, Q&As,
articles and access to many of the country’s leading wellness experts round out
the offerings on this extensive resource.
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|
|
|
|
|
|
|
|
Small Victories
Frustrated that your fitness efforts aren’t producing more immediate,
dramatic results? Tune in and chill out. By savoring and celebrating each
small breakthrough, you’ll stay motivated for the long haul.
By Elizabeth Larsen | Features,
April 2008 |
Stage 1 - Escape From Inertia
Stage 2 - Something's Different
Stage 3 - Hit Your Stride
Stage 4 - Test Your Limits
Stage 5 - Claim It
Unsung Heroes
Resources
My 40th birthday present to myself was a commitment to
get back in shape. Having spent the five previous years either pregnant or
nursing babies, I wasn’t necessarily fat, but I was certainly squishy. Worse, I
got winded just running after my children. As a former high school gymnast and
soccer player, I missed the intense satisfaction that comes from pushing
yourself to your physical limit. I wanted to reclaim that part of my past.
The summer boot camp I attended later that year gave me what I wanted — and
then some. After a morning filled with wind sprints and leg cranks on a park
bench (activities I hadn’t even thought about since those days on the soccer
field), I threw up. Then I pulled a quad muscle running up a hill. I kept
showing up for class, though. And eventually it dawned on me that trying to get
back to where I was in high school over the course of two weeks probably wasn’t
wise — or remotely necessary.
As the course progressed, I started paying
closer attention to what was going on with my body, and when classes came to an
end, I was delighted to discover that my desire to pursue a regular fitness
routine didn’t.
In fact, what I’d learned about pushing myself to my
personal edge (but not beyond it) gave rise to a whole new era of fitness for
me. As my attachment to instant fitness transformation relaxed, a new confidence
emerged. Visible and dramatic fitness gains would one day be mine, I knew, and
in the meantime, I refocused my attention on the subtle but important ways that
my body and life were changing for the better — ways that I hadn’t necessarily
anticipated.
I was less irritable, for one thing, and I suddenly had more
energy than I’d had in years. Losing a night’s sleep to a child’s ear infection
didn’t set me back the way it did before I started exercising. I was also coming
to cherish the camaraderie that came from working out with a group, and the
affirmation my trainers gave me.
Meanwhile, little by little, my body was
becoming less soft, my breathing less labored. Exertion levels that used to be
beyond my physical limits started coming within a more comfortable reach. The
“hard parts” of the workouts were feeling more doable, and previously demanding
daily activities began to feel downright easy.
As with so many life goals,
becoming fit isn’t just about some mythical “end result.” In fact, the
unexpected benefits of fitness — improved energy levels, better
concentration and a closer relationship with your body, to name just a few —
can prove much more satisfying.
That’s why it’s important to savor all the
milestones that occur along your fitness journey, not just the visible ones.
Take it stage-by-stage, stay alert, and no matter what your starting point,
you’ll soon begin experiencing a variety of subtle, but enjoyable, changes that
will keep you motivated for many months to come.
Stage 1 - Escape From Inertia (Back to Top)
Most people starting a fitness routine expect to see fast results. But if
you’re struggling with extra weight, or you’re not happy about how you look,
getting too focused on super-quick, highly visible results can work against you.
While it’s true that those just starting out may notice dramatic changes
simply because they’re finally exercising, it’s far more common to feel results
before you see them. Focusing on and celebrating early progress — including the
simple fact that you’re making time to exercise — is essential to busting
through inertia and staying the course until visible changes become more
pronounced.
“People often get discouraged when they sense how long it will
take to get the results they want,” says Kate Larsen, author of Progress Not
Perfection: Your Journey Matters (Expert Publishing, 2006). A better approach,
she says, is to “look at the big picture and get encouraged” — by the fact that
you’re taking smart, realistic steps toward true progress.
If you’re just
getting back into exercise after a long hiatus, be realistic about your
capabilities and start where you’re at. Consider working with a personal
trainer, doctor or coach who can help you assess your current fitness level.
Beginner’s yoga, Pilates mat or group-fitness classes, or even just Nordic
walking around your neighborhood, are all great places to start. Using a
heart-rate monitor can help you measure your effort level and fitness
progress.
But what if you need an extra push to get off the couch? Do a quick
review of the values and priorities that got you started down this fitness path
in the first place. Reconnect not just with the rewards you’ll enjoy as an
outcome of exercise, but with the satisfaction you can get from following
through on your commitment to yourself and the priorities you hold dear. Even if
you have just 10 minutes for an activity on a given day, do it. Then you can pat
yourself on the back for your integrity of intention and effort.
Miriam
Nelson, PhD, director of the John Hancock Center for Physical Activity and
Nutrition at Tufts University in Boston, Mass., and author of Strong Women,
Strong Backs: Everything You Need to Know to Prevent, Treat, and Beat Back Pain
(Penguin Books, 2006), recommends scheduling workouts into your calendar and
then visualizing yourself completing a great session whenever you look at the
appointment entry. If you miss a day or two, don’t dwell on it. Examine why,
learn from the experience, then move on and reclaim your momentum.
Once you
do have even a few workouts under your belt, you can be on the lookout for
benefits like improvements in sleep, energy, mood, self-esteem and mental
clarity. “It doesn’t take much to start enjoying the mental benefits of
exercise,” says Larsen.
Stage 2 - Something's Different (Back to Top)
Once you’ve been in the groove of moving your body for a few weeks or more,
your clothes may be fitting differently. But more important, by now you may also
be enjoying the way you feel when you work out — at least some of the time — and
the physical benefits of your workouts are probably spilling over into other
areas of your life.
“You may notice you no longer get winded going up
stairs,” says Tom Holland, MS, CSCS, a Darien, Conn.–based exercise physiologist
and author of The Marathon Method (Fair Winds, 2007). “Or that you can pick up
your kid or put your luggage in the overhead compartment with less effort.”
You may have a springier step, a healthier glow, and a revived interest in
all sorts of activities (including sex). If you’re using a heart-rate monitor,
you may also find you’ve dropped a few beats a minute from your midlevel
exertion numbers. Whatever you notice, it’s vital you step back and appreciate
those changes as evidence of real fitness progress.
As you add more variety
to your fitness repertoire, you’ll net more gains, including the
confidence that comes from moving out of your comfort zone. That confidence
plays out in the other realms of your life, Holland notes. You may feel more
sure of yourself at work, or more willing to set boundaries around your time and
energy.
That’s important, because this is the stage where people tend to
either go overboard with their workouts (courting injury or burnout) or begin
losing their momentum because of boredom. The key now is to monitor your energy
while continuing to challenge yourself with new goals.
If swimming for 20
minutes makes you feel energized, increase the length of your routine by 10
percent each week. Likewise, if you can do 12 repetitions of a weight exercise
without losing your form, it’s time to reach for bigger dumbbells.
Feeling
exhausted and cranky during the day, however, are signs that you’re probably
overdoing it.
Stage 3 - Hit Your Stride (Back to Top)
You’ll begin to notice in this stage — from several weeks to a few months in —
that your regimen is really starting to pay off. According to Nelson, as you
gain muscle mass, your metabolism increases and you burn calories more
effectively. Your newfound strength also makes physical activity more fun.
You’ll have more energy, and your friends may begin to notice that you not only
look taller and thinner, but healthier, too. And they’re right.
“If a doctor
had a pill to make you feel better and live longer, he would prescribe it right
away,” says Holland. “But that remedy already exists — in exercise.” The
exercise you’ve been doing is probably already lowering your blood pressure,
increasing your immunity and reducing your risk of type 2 diabetes and other
chronic diseases. (Check out “How Exercise Heals” in the November 2007 archives
for a more detailed discussion of the medical benefits
of fitness.)
If you haven’t already joined a health club, you may want to
sign up at this point, because working out is becoming a more central part of
your life. You may instinctively be making better nutrition choices in an effort
to support your fitness efforts, and if you’re not, this is a great time to
start making the shift — you’ll find exercise becomes easier and more rewarding.
This is also when Holland advises his clients to mix it up: “Changing your
routine every four to six weeks keeps you mentally stimulated and helps your
body to keep changing.” (For how to create a long-term exercise routine, see
“Plan for Success” in the January/February 2007 archives.)
Stage 4 - Test Your Limits (Back to Top)
Exercising is no longer something you do simply to get slimmer or more buff. In
fact, you may be at a point now where if you don’t work out, you feel antsy,
moody or just plain “blah.” Because activity has become a regular part of your
body’s repertoire, you can (and probably should) start challenging yourself in
new ways.
Now that you know what it feels like to “find your edge,” the idea
of giving something your full-out effort is less intimidating, more
exhilarating. In fact, you might be curious about what your body can do. You’re
at the perfect stage to set your sights on training for an event, says Holland.
Consider signing up for a 5K, 10K or triathlon — or get involved with a charity
cycling or rowing event.
Not the competitive-sports type? Connect with a
local running or cycling group, or book yourself into a more advanced
group-fitness, group-training or yoga class.
This way, you create
opportunities to connect with people who share your passion, says Holland. You
keep your fitness experience fresh, and you begin discovering that you can do
things you never realized you could.
Stage 5 - Claim It (Back to Top)
Welcome to the world of your own athleticism. You can now call yourself a
runner rather than saying that you run. Fitness is an inextricable part of
you.
You might be toying with goals that would have scared you only a year
ago. Does this mean your body looks like an Olympian’s? Not necessarily.
Three years after that first boot camp, I can chest-press twice as much as I
could then, and I can run 10 miles — but I still don’t have the waistline I
would have hoped for. The difference now is that I don’t care that much. I work
out six days a week and rely on my runs with friends as much for the emotional
support as the physical challenge.
I’ve taken up tennis and am in good
enough shape to truly enjoy the game. And even though I’ll never do another back
flip, I recall my childhood gymnast every time I master a new challenge. Getting
in touch with her reminds me of something I had ignored for too long: I’m an
athlete.
Elizabeth Larsen writes for numerous publications, including
Mother Jones and Prevention.
Unsung Heroes (Back to Top)
The best — and least hyped — benefits of getting
fit:
- Speedier recoveries. The healthier you are, the more quickly you recover
from accidents and illnesses.
- Improved mood. Working out regularly releases
tension, makes you less prone to emotional outbursts and depression — and may
even revive a flagging libido.
- Fewer meds. For weight-related medical
conditions such as diabetes, getting fit and losing those extra pounds may allow
your doctor to lower your medication levels.
- Better eating habits. You may
make healthier food choices when you’re on a fitness regimen, and not
necessarily because your long-term goal is to lose weight. Rather, you start to
see the tradeoffs involved: Gorging on junk food nullifies too many of your
workouts’ benefits and doesn’t give you the energy or stamina you need to make
your workouts count. Plus, a fit body more effectively regulates your appetite,
making it easier to say “no, thanks” to the foods that aren’t in your body’s
best interests.
- Better coordination and balance. Most people instinctively
prefer to rely on their right arms and left legs. Working out challenges other
parts of your body and improves your coordination, which improves your skills
for daily activities such as walking on an icy driveway or hoisting bags of
groceries.
- Confidence. It’s deeply satisfying to work toward — and then
achieve — any goal. Getting fit empowers you to take on other objectives
and dreams with gusto.
Resources (Back to Top)
BOOKS
Goal Digger Fitness: Look, Feel, and Perform Your Best
with a Breakthrough 14-Day Exercise Plan by Eric Harr and Alexa Joy Sherman
(Rodale Books, 2007)
Progress Not Perfection: Your Journey Matters by Kate
Larsen (Expert Publisher, 2006) WEB
www.jorgecruise.com — The Web site of
Jorge Cruise, a fitness expert who specializes in weight loss for people with
busy schedules. Includes a blog, a helpful Q&A section and an online
bookstore where you can order Cruise’s books.
www.strongwomen.com — Home page of Miriam
Nelson, PhD, an expert in women’s fitness. Fitness programs, recipes, Q&As,
articles and access to many of the country’s leading wellness experts round out
the offerings on this extensive resource.
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April 6, 2008
Seeley says:
First off, congrats on getting back into shape, Elizabeth! Secondly, thank you to the team that produces this print and online magazine. I think it's the highest quality with the most credible sources of info on physical, mental and spiritual health out there! Commenting on your April article called Small Victories: I'm 35 years old and started consistently exercising (again) about 6 months ago. I keep a blog at http://10weekstotri.blogspot.com/ that tracks my ups and downs of recommitting to exercise... The part of your article that resonated most with me was to keep the big picture in mind! As part of my 35th birthday gift to myself, I'm writing a letter to my self at age 25 - and the #1 thing I've told myself (that I wish I had done) was to keep running. Had I kept exercise a consistent part of my life, I think all the ups and downs of daily life might have been just a little bit more manageable. Lesson learned: Exercise and consistently physically challenging myself gives me a sense of internal strength and empowerment unlike anything I've ever done. The benefits are exponential in ways that one cannot even fathom until they take on the adventure. Thank you for your article and keep up the great work! Seeley, San Francisco http://10weekstotri.blogspot.com/