If you are new to the Y and new to exercise, this webinar is for you! Wellness Director Jennifer Allen will help participants begin their fitness journey, explore Y resources that can help, and introduce goal setting strategies for success.
Webinars are offered on the third Monday of each month, from 11:00am – 12:00pm.
October 17th
November 21st
December 19th
Click here for the webinar Zoom link. Meeting ID: 896 7240 4879 | Passcode: START
Accountability
“Exercise isn’t easy for me like it is for you”.
“I wish I could just get up and go running without thinking about it like you do!”
Because I am a fitness professional, I hear things like this from people all the time. And while it’s true that a crisp October morning with the smell of leaves in the air makes me want to want to leap out of bed and run for hours, there are far more times in the year when I don’t feel that way at all. July, when early morning temps are upwards of 90 degrees with high humidity, is definitely one of those times.
So how do I get up and out the door? Accountability. I do not like to let other people down, so one thing I do is tell someone I’ll meet them at a group exercise class at the Y! It’s fun to try different classes, and making that promise to someone ensures that I go. Another thing I do is plan runs with friends. If I know two of my dearest buddies have dragged THEIR tired bodies out of bed at 5:30 AM to run with me, there is no way I am going to stand them up – or even be late to meet them.
Another tactic might be to schedule your workout sessions in your calendar just like a doctor’s appointment. This comparison isn’t far-fetched: every time you exercise you are making in investment in your health, just like when you practice prevention by visiting your provider.
Working with a personal trainer is also a strategy to start or maintain accountability to a fitness practice. Trainers take the responsibility of being entrusted with your health and wellness very seriously, and they will schedule your sessions at times that work best for you; design workouts to benefit your needs; and cheer you on the whole time.
I encourage you to figure out what is going to make YOU accountable to your fitness goals, and start doing it. I promise you that you will feel great, and your health will benefit. If you would like to learn more, please contact Jennifer at jennifer.allen@hrymca.org
Programs and Resources
Did you know that we offer FREE Virtual Wellness Advisor appointments to both members and non-members of the Y?
These 30-minute sessions via Zoom with a member of our Wellness staff will provide ideas for staying healthy at home, and offer Y resources and community support systems that can help. Please share this opportunity with friends and community members – it is available to anyone seeking help with reaching their wellness goals.
For more information or to set up your appointment, contact Jennifer Allen at jennifer.allen@hrymca.org.
Trainer’s Corner
If you’re not assessing, you’re guessing!
If your progress has stalled it could be that you aren’t implementing an important principle for exercise progression, known as “progressive overload.”
How much stronger are you now than you were “x” months ago? If you don’t have a clear answer to that question, you may have your answer for a training plateau!
Now, of course there are other metrics of progress besides just the amount of weight you lift or the number of reps you perform. Better technique, improved consistency, and coming to love your exercise routine are all examples of immense progress that should be celebrated. However, if you have been training for a while and are confused why you haven’t made progress, this answer may be for you. Get yourself a notebook and pen, and keep track of your workouts in and out of the gym! It can be as simple as writing down the weight you’re using, sets, and reps for each exercise so you are able to look back “x” months in the past and say “wow I can do 20 more pounds than I used to for the same number of reps on my squats!” just as an example. Conversely, you may find you’ve had a hard time adding weight or reps, and this gives you a baseline to assess if maybe your other lifestyle habits such as sleep, were off
Major takeaway: Bring your notebook with you and take charge of your workouts! Increase the weight and/or reps slowly and safely overtime to keep progress going. Hiring a Certified Personal Trainer is a great way to have this part take care of itself, as well as having an optimal program to get you to where you want to be!
*Never add weight until you are sure you have good form. Good technique should always come first not just for safety but also for maximum effectiveness. *
Example of entry:
Dumbbell Goblet Squats:
3 sets, 12 reps @10lb dumbbell.
