Let’s face it, wanting to exercise and actually doing it are two very different things. We all want to be able to get up every morning and get a good workout in before starting our day, but it’s easier said than done. Maybe you don’t have the energy or confidence, or maybe you are experiencing pain that holds you back. We’re going to dive into a list of obstacles you may encounter with yourself that aren’t allowing you to exercise regularly, and how you can jump the hurdle and get your body back to feeling good.
The number one reason people don’t participate in regular physical activity is from a lack of energy. If you’re tired, depressed or stressed out, you probably don’t want to engage in any physical activity, but did you know that exercising is actually a powerful energy booster? If you’re new to exercising, then at first you might feel more exhausted than you do energized, but once your body is immune to regular physical activity, then it becomes a great way to positively increase your energy levels.
For individuals with busy schedules, such as parents or people that travel for work, finding time to exercise can be overwhelming. When you’re dealing with stress, depression or anxiety, adding another task onto your list is the last thing you want to do. To get over this obstacle, think about exercise as a priority for your mental health. When you begin to look at it as a necessity to feeling your best self, you’ll find the time to fit it into even the busiest of schedules. Physical activity shouldn’t seem like a chore, it should be a release for your stressful days.
For people that are new to working out, and even ones that never miss a workout day, the feeling of being hopeless is common. Maybe you aren’t seeing the results you want, or maybe you’ve given up hope that exercising can make your body feel better. To overcome this obstacle, start slow when it comes to physical activity. If you aren’t used to regular exercise, then don’t jump head first into a tough workout. It can be draining and not fun and you might even experience a pulled muscle or other injury. All of these things can make you feel hopeless when it comes to finding a workout regimen that works best for you. Try different activities such as water aerobics, dancing, walking with a friend or family member, or even joining a group fitness class.
The saying “you’re your own worst critic” isn’t a joke. We are always hard on ourselves from time to time. Another obstacle you might encounter when trying to exercise is your loss of confidence, or just not feeling good about yourself. Maybe you don’t want to visit a gym because you think you’ll be judged for your appearance. Remember that you are doing this for yourself and nobody else. Being able to find a regular workout routine that benefits you, is the most important thing for gaining confidence, losing weight, gaining energy, and your mental health. Whatever that workout regimen is (walking, running, dancing, swimming, weight lifting, group fitness classes etc.), you want to have the confidence to get through it every day and the confidence that you are doing what’s necessary to make your body and mind strong and healthy.
A common reason that people don’t workout or exercise, is the feeling of pain in one or more areas of their bodies. As we age, our muscles, joints and bones age with us. Some might experience pain from an old accident or injury that never quite healed or never went away and the thought of having to exercise seems impossible. To overcome this obstacle, talk to your doctor about recommended exercises you can partake in. This might include shorter, less intense workouts, or exercising in water to take pressure off of your joints and muscles.
We all overcome obstacles each and every day. The obstacles of working out and exercising are no different, we just have to find ways to get over them. Visit Gator Fitness in Sheffield and Florence, Alabama for more information on group fitness classes and more.
Let’s face it, working out at the gym isn’t the hard part, it’s getting up the energy to actually go to the gym that’s the hard part. Gaining and keeping energy throughout the day isn’t an easy task. Some might not have any energy at all. In this blog we’re going to discuss different things you can do to increase your energy level.
In people that have low energy levels, physical activity may seem exhausting just to think about. But in all actuality, it can help boost your energy. Exercise (even a brisk walk) helps circulate oxygen in your body and also gives cells more energy to burn. It also can lead to higher dopamine levels in your brain, elevating your mood. If you’re not used to working out or exercising, start slow and try incorporating some exercise into your daily routine. While this alone won’t increase energy levels, there are several other things to add into your new routine.
Drink Plenty of Water
One of the initial major signs of dehydration is fatigue. Keeping your body hydrated is important when it comes to increasing your energy levels. Water has been proven to boost performance for most physical activities. If you don’t already, drink plenty of water before, during and after your workouts to ensure your body is staying hydrated. Even if you aren’t exercising that day, still incorporate lots of water into your daily routine.
Eat Foods High in Energy
Your increased fatigue could be caused by your diet. Try incorporating foods that are known for boosting energy such as fruits, eggs, oatmeal, sweet potatoes, nuts, fish, and spinach. Any food with a low glycemic index is beneficial because their sugars are absorbed slowly, stopping that initial feeling of fatigue after eating lunch or dinner. High-carbohydrate foods are at the highest end of the glycemic index, with proteins and fats having a glycemic index of close to nothing.
Regulate Your Sleep Pattern
One of the most common reasons people feel fatigued is because they aren’t getting enough rest. This can be caused by a multitude of things including insomnia, stress, busy schedules, dehydration, and more. It’s important to get your body on a regular sleep schedule in order to see your energy enhance. Get to the bottom of your sleep issue, and you’re sure to gain energy after a full night’s worth of rest.
Did you know that stress consumes large amounts of your energy? We all get stressed sometimes, it’s about learning how to deal and cope with that stress that can make all the difference when it comes to maintaining your energy. Anxiety and depression can also come with high levels of stress. It’s important to pinpoint the cause of your stress and find ways to cope in your daily routine. For some, it’s through exercise, for others it might be a long hot bath, a long chat with a friend, a good book/movie, etc. What works for someone else, might not work for you, so find things that tailor to you and your situation.
We want you to join the Gator Fitness family! If you’re looking for a gym in Florence or Muscle Shoals, come check us out and see why so many others love it. We offer group fitness classes, tanning sessions for existing members, and a 2 week free pass for new members!
Before you hit the ground running (literally), take a moment and stretch. Before and after every workout, you should make stretching a priority. Stretching before a workout helps your muscles relax and untighten. This can help prevent an injury or torn muscle. If you have ever torn or strained a muscle before, you know just how painful and aggravating it can be.
Stretching isn’t just for fitness junkies though, everyone should implement some form into their daily routine! It helps relieve tension in your muscles and other parts of your body, keeps your muscles strong and active, and can help your body heal faster. Here are a couple of Pre and Post workout stretches to implement from Gator Fitness.
More than likely, you learned what a jumping jack was in elementary or grade school. Who knew you would still be utilizing something you learned in school all those years ago? Jumping jacks are a simple exercise that doubles as a stretch. Imagine creating a snow angel, but standing up! That is how a correct jumping jack should look. Spread your feet shoulder width apart, then return them back together and repeat. While your feet are spread apart, lift your arms above your head in a ‘Y’ shape, then bring them back down by your side when your feet come back together.
Before or after engaging in an intense workout for your legs, be sure to stretch them properly. Your legs tend to be sore more often than any other muscles in your body. So before or after a workout where you feel the tightness in your legs, try stretching by either propping it up on something, or sitting with your legs stretched out and try to reach your calf, ankle or foot.
If you’re a runner or jogger, this is especially important to ensure you don’t tear or strain a muscle. The more you stretch, the more flexible your muscles become.
Walk or Jog
Another great way to get your muscles loose and working is to take a light jog or fast-paced walk. Don’t overexert yourself, this should only be a quick warm up before your actual workout. If you don’t have a lot of room, try running or jogging in place.
As we already mentioned, you don’t have to be working out in order to implement these stretches into your everyday life. Everybody should take a quick walk or jog during the day to keep your muscles loose and strong. We’ve all been in the house too long, it’s time to get out and get moving again.
Stretching your arms is just as important as stretching your legs. Before ‘arm day’, be sure to stretch those muscles to avoid any injuries or sore muscles after. There are so many different ways you can stretch your arm muscles, you probably already have a few favorites. To ensure you are stretching all four of the muscles in your upper arm, incorporate different arm movements, such as pulling your arm back over your head and trying to touch your shoulder blade or pulling your arm across your chest.
These are just a handful of stretches to implement into your workout or daily routine. We want you to keep your body in the best shape possible, and that means taking care of your muscles and working out safely.
For most, light exercise or workouts are completely safe. But did you know that in 2012 it was reported that 459,978 people were injured while working out or using exercise equipment? While this may be a rare occurrence, it is important for both beginners and experienced gym rats to know how to keep themselves safe while using equipment at the gym, or exercising at home. Here are a few safety tips:
10 Minute Warm Up & Cool Down
Before and after each workout, you need to stretch appropriately. Getting your muscles loose and warmed up is important to ensure you don’t strain or pull a muscle. You have probably experienced a pulled muscle once or twice in your lifetime, and you know it’s not very fun to recover from. While pulled muscles don’t always need medical attention, they are annoying nonetheless and you want to avoid it as much as possible.
Correctly warming up and cooling down can help relieve soreness and get your muscles ready for an intense or light workout.
For someone who isn’t used to working out on a regular basis, or someone coming back after a longtime of not exercising, start slowly. Don’t overexert your body on the first workout, instead gradually build up your tolerance until you’re more comfortable with a more intense workout. This is important for anyone, even people who workout every single day. Pushing your body to the limit in the first 10 minutes of your workout won’t speed things up, if anything, your body will tire out quicker and it could leave you with some seriously sore muscles the next day.
‘Overuse injuries’ are a thing, and they most commonly happen after training too often or too hard. A few of these injuries include stress fractures, inflamed tendons and ligaments, sore or stiff muscles and joints.
Listen to Your Body
If you’re not feeling well for any reason, you might want to skip your workout for that day. Especially if you’re nauseous, fatigued or feeling lightheaded. Overexerting your body when it’s not 100% is a major cause for injury. If your body feels like it needs a rest, it probably does! Don’t just ignore the signs, listen to what your body is saying to you and give it a rest for a day or two.
Drinking plenty of water is essential before, during and after a workout. You need to keep plenty of fluids in your body to ensure you don’t get dehydrated. If the weather is hot or you’re engaging in a more intense workout than normal, try utilizing fluids that replace electrolytes. This not only keeps you hydrated, but also can help with fatigue. We’ve all heard a hundred times how important it is to stay hydrated, but your body really does need some kind of rejuvenation after working out or exercising.
Choose Correct Apparel
During the hot summer months, you should wear clothing that keeps your body cool. Dri fit shirts, shorts and of course appropriate shoes. Correct foot apparel is especially important for safety reasons. Be sure your footwear has plenty of cushion and traction on the bottom. It is recommended to replace your shoes every 6-12 months, depending on how often you workout. Avoid loose, long or baggy clothing to ensure it doesn’t get caught in anything or trip you up.
These are just a few important safety tips for you to remember while going about your workout. Be sure to read the instructions on any piece of exercise equipment before using. This can help ensure a smooth and safe workout.
Please join us on September 19th as we launch the UNITED Les Mills releases! The schedule is attached below. This is a launch to celebrate all of us! There is no doubt at Gator we have united during these trying times, from online workouts, socially distanced spots, sanitizing equipment, booking classes to the thumbs up we give each other as we go through this together! We are all united across the world by Les Mills and ALL in this together. It’s a launch you will not want to miss. We ask that you RSVP so that we can keep our classes socially distanced.
One of my favorite things about group fitness or simply going to the gym at the same time each day is the people I meet, the conversations I have, the goals I achieve and see achieved, and the friendships that develop through it all. I love that I can go in there with a mountain high list of things to do, stresses of life piled up high, or issues that seem impossible to fix, and for that hour or two, I forget about it all. It is my time. My time to accomplish goals, My time to sweat it out. My time to have fun with my tribe. My time to be stress free. My time to celebrate what my body can do. Realistically, my time at the gym is a gift! It is a gift that I get to go each day and feel better when I leave. It is a gift that I can climb hills, clean and press, and do burpee tuck jumps. It is a gift that I get to be a part of such a great gym that feels more like a family. I am pretty sure many of you feel the same and agree with me that we are all missing that time! I miss the sweat, the loud music, and all the people! But, we are all doing what we need to do to be safe. I love how inventive everyone is being! I have learned a lot about myself in trying new things at home. I have learned that I have lost all flexibility and need to add in some yoga and stretch. I have learned how to hold a zoom meeting and to have fun doing a live class. All there is left to do is hang in, hold on, and keep moving and improving. I can’t wait to see all of you guys on opening back up day!!!!
FREE 30 Minute Professional Training session for NEW members of Gator Fitness!
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Professional Training Sessions are our newest services here in the swamp, and sessions are booking up quickly.
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Got plans On January 5, 2019? Now you do, Come to Gator Fitness in Florence, Al for the GRAND OPENING of the new Florence location. This event is FREE & begins at 9:00am – 1:00pm. Make sure to be here for giveaways, kicking off group fitness classes, food, and more! RSVP for our Grand Opening here.