*Note from the author: Yikes…if you were following this and eagerly awaiting this fourth installment, my most sincere apologies as life got right in my face for a few weeks, but I am back on track now!! Thanks for coming back 🙂
- Slow training: super slow training is a technique in which you complete an exercise more slowly than usual — about 10 seconds moving into the movement and another 10 seconds moving out. This type of training helps limit momentum, forcing your muscles to work harder through their entire range of motion when you move.
- Motivation: 3 words will help with motivation – the underlying theme is consistency with all three: 1. Reminder of the new behavior. Schedule it in your phone or on your wall calendar or wherever you keep a schedule. Set reminders and make it a priority like everything else in your schedule. 2. Routine – make sure you do the new behavior consistently, even if it’s less than expected (for instance if you plan on doing exercise 4 times per week for 45 minutes, make sure you do it each day even if one day it’s only 15 minutes – consistency is key). 3. Reward yourself. Weekly, monthly, whatever you decide but reward yourself for the consistency.
- Breaks: In the fitness world we call this periodization – which is an organized approach to training involving progressive cycling of various aspects of a program during a specific period of time. Each week, you may choose to add one exercise to your program, however after 3-4 weeks, you might back off and decrease your training, or take a week break from body weight training all together – maybe for a vacation or a week filled with self-care. This helps your muscles to heal completely and gives you a mental break as well – and as long as you get right back into the routine after your specified period of time, it won’t hurt you but in fact can benefit you.
- Measures: I wrote a snippet about this in part 2 – for instance, if you’re tracking weight change, do it consistently with the same conditions each time. It’s best to weigh yourself and take any measures first thing in the morning, without clothing, after a bowel movement and after voiding your bowels. TMI? Sorry but these pre-measure and weight conditions are often overlooked, and are really important. If you did, by chance, not know this when you did your first measures, then try to recreate the conditions you had the first time. Maybe you’d already had your coffee and smoothie – well, then just do that very same thing this time around.
Hopefully this helps and gives you some new ideas, tips and motivation, ’cause…that’s what I’m here for ❤
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Enjoy this day!