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Everyone’s fitness journey is different.
But, I bet you that every single health and fitness enthusiast would admit to doing all sorts of things that they wouldn't be caught dead doing or saying now.
Making a commitment to your health can be very overwhelming, and there is A LOT of conflicting information out there!
I’ve been in the health and fitness world for quite some time now (around 18 years if you count the volleyball days).
So, I want to save you a lot of time, energy, and frustration by sharing the main 4 lessons I’ve learned along the way:
1. You can’t always rely on motivation
First things, first: you MAY think coaches or the fit people you follow on Instagram are always motivated to go to the gym and track macros.…
But I can promise you this, there is not one single person in this world who is motivated every second of every day.
You'll hardly see these people post their “rough” days on social media, because it’s not glamorous, cool, or sexy.
There have been countless days where I wake up and have zero motivation whatsoever. I’m tired, in a bad mood, and just overall “bleh.” But, I’ve learned to be super intune with my body.
If I’m tired and stressed, but know that a workout will make me feel better, then I workout.
But, if I’m excessively sore and on the verge of taking a nap, then I'll skip my workout and take a rest day.
You’re never going to be 100% motivated, but the good news is that you don’t need to be.
Choose discipline over motivation, and you’ll be on this journey for a long time.
2. Rest is part of the process
Rest days are in fact a real thing, and yes you should be taking them regularly.
I used to be in the mindset of “no days off” and would no joke, work out every single day. Looking back now, I remember being tired all the time, had a bunch of nagging injuries, and never felt “fresh.”
When we’re working hard in the gym, micro tears happen in our muscles as they break down our muscle fibers.
Rest days allow our muscles to repair that damage done to the muscle tissue. This in turn will help our muscles to grow and get stronger.
Rest days are also essential for preventing burnout.
Going 100% everyday leads to overtraining, and can cause increased fatigue, loss of motivation & a higher risk for injury.
Even though you’re taking time off from the gym, there are still activities you can do to stay active! Try going for a longer walk, hike, easy bike ride, or another light activity.
OR you can use that extra time and spend it with your family and friends - the gym will be there when you get back.
3. Progress isn’t linear
If you are starting your journey with a certain goal in mind, like building muscle or losing body fat, then buckle up…
It’s gonna be a long journey!
And your progress isn’t going to always be linear.
Our weight can fluctuate anywhere from 2-4 pounds in a single day.
When my weight would go up in the past, I would freak out. But I never sat down and thought about the extrinsic factors that could create these fluctuations.
Factors like sleep, digestion, heavier salter meals, lifting heavy, and so much more.
So if you have spikes and drops, don't freak out.
Consider using other progress measurements besides the scale. Like progress photos, assessing your energy levels, or keeping an exercise log.
Instead of tracking day to day scale weight, track your progress over several weeks or months.
This will help you see the strides you’ve made, without freaking out over the day to day.
4. Food is fuel.
Nutrition plays a HUGE role in allowing you to reach your fitness goals.
If your goal is to build muscle and perform in the gym, you need to make sure you’re eating enough food to support that.
For several years, my thought process was to eat as little as I could, and go HARD in the gym.
I remember getting gassed during my workouts or practices, losing muscle, and feeling really crappy!
Then I learned that food is not the enemy. In fact, it’s fuel.
You NEED food in order to function and perform in the gym.
As basics:
- eat enough protein (~0.8-1.2 g per lb of bodyweight)
- focus on eating whole/nutrient dense foods (fruits, veggies, whole grains)
- and make sure to EAT YOUR CARBS!
There’s a quote I love that says “You can’t train a malnourished body and expect it to grow.”
If your body isn’t receiving the proper fuel it needs to perform and recover...
No amount of training will help you reach your goals you’re working so hard for.
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