by Molly Rausch, MS ATC, CPT

Hello everyone! This week’s “Fitness Tip of the Week” is about getting into a fitness routine. Whether it’s a New Year’s resolution, special event, or just a new goal for you, starting a new fitness routine is not an easy task. It’s so hard, in fact, that most people end up giving up after only three weeks. A timeframe of weeks is not enough time to develop those new habits or to reach many of our desired goals. We all need to be patient and give ourselves more time to get into the habit of a new routine. How much more time? Well, on average, it takes a little more than 2 months for a new habit to set in.

In order to develop a new fitness habit, we need to understand the parts of a habit. The first part is what triggers the action we want, also known as the cue. When getting into a fitness routine, this can easily be time of day. Keeping your workouts at a consistent time each day helps that time of day become a cue for that new habit. The second part to a habit is the routine or action itself (actually starting your workout). The last part of a habit is the best part, the reward! This can be a feeling, seeing results, reaching the actual goal, or a combination of all three.

Tips on Starting a Fitness Routine:

Okay. You know how long it may take to make a new routine a habit and the parts of developing a habit, but how do you actually do it? How do you stay on track and stay consistent to see results? Here is a guideline on how to do that:

• Step 1: Break it down
  • Start small with one change at a time. Your car can’t go from 0 to 80 mph instantly and neither can you. Come up with your main goal and break it down into smaller, more manageable, short-term goals. You will build in little stepping stones to take you along your journey, which will make you more successful long-term. This feeds right in to step 2…
• Step 2: Try and associate working out with pleasure
  • Set small goals that, when you accomplish them, you reward yourself for. Maybe you get your nails done or buy a cute, new workout top. Do something for you that will make you want to keep pushing forward to succeed. Be kind to yourself. It’s okay to treat yourself for accomplishing a goal!
  • Put things into your workout routine that you enjoy doing. If you hate cardio but love dancing, do Zumba for your cardio! Find what you love and get creative with how to incorporate it into your routine.
• Step 3: Expect Setbacks
  • The road to success is not going to be completely smooth. We have all heard the phrase “plan for the worst, hope for the best.” Stay hopeful and motivated that you will reach your goals, but plan for plateaus and setbacks. Have a plan or seek help when they happen to keep you on track.
• Step 4: Actually Plan!
  • You have your long-term and short-term goals, activities you love to keep you motivated, and are prepared for obstacles. Now, you need to actually plan when you are implementing your new routine. If your schedule allows, workout at the same time everyday so that time of day becomes a cue.
  • Plan your week out. Pack or set out your workout clothes the night before. Plan out classes you will take. Figure out what you are doing each day to avoid the excuse of not knowing what to do.
  • Use the buddy system. Having someone waiting for you is more motivation to get to the gym and complete your workout. Whether it’s a friend or personal trainer, have someone help you stay accountable. It’s a lot harder to say “naw, I’m too tired. I don’t think I am going to make it today” when someone is already there waiting for you.

If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com or comment below!

by Molly Rausch, MS ATC, CPT

Hello everyone! This week’s “Fitness Tip of the Week” is about picking the right music for your workouts.

Music

It makes up such a powerful part of us. All you have to do is watch a movie to realize the important effect music has on your mood. The suspense in a horror movie, the love in romance, and the happiness in a comedy are all enhanced because of music. There has been a lot of research on the connection between music and mood. It has studied the connection in both general circumstance and specific environments. Physical performance and music is one of those specific environments studied often.

The research between exercise and music has covered different tempos, performance, mood, etc. Through this research, we have found that high-tempo music does, in fact, enhance exercise performance and endurance. It is no wonder it’s hard to spot a person at the gym or running outside who doesn’t have headphones in while they are workout out. Most gyms play music nonstop over a sound system for those who don’t use headphones. Group classes, like Zumba, specifically design the workout to music to keep you going strong. Music helps you enjoy your workout more, feel better while you exercise, and help you push harder and recovery more effectively.

Really, the biggest problem with music and exercise is picking the right mix for your workout.

How to Decide

The best way to decide what music to put on your workout playlist is by matching the music tempo (or speed) to the intensity of your workout. This is especially important for women, because research has found that we exercise to the beat of our music. On the more technical side, cnet put out a great article breaking down ideal beats per minute (BPM) for different types of exercise. Low intensity exercise, like yoga or Pilates, should have music with 60 to 90 BPM. Steady-state exercise should have music between 120 and 140 BPM. Music for your high-intensity workouts should have 140 to 180 or more BPM. If you are like myself and less musically technical, here are some good tips to help you pair your music and workout:

• Bookend your workout. Figure out a couple great songs that aren’t too intense and makes you happy to start off your playlist to get you pumped for the workout while you are warming up. Then, find feel-good, slower songs to put at the end of your playlist for your cool down. Figuring out your starting and ending points will make the flow in between much easier.
• Spice it up. Add a good mix of genres you like to keep your playlist from feeling stale. You don’t want an hour of the same old sound in your ear. Throw in a mix of fast paced, throwbacks, pop hits, and motivational songs to keep you focused.
• Use other resources. Work smarter, not harder. If you don’t have a preference on music, use already made playlists. Spotify, Fit Radio, and Apple Music are just a few of the places you can find workout playlists for different workouts.

Thank you for reading! If you have any questions of this week’s tip, feel free to email me at mrausch@healthworksfitness.com or leave a comment below!

by Molly Rausch Certified Personal Trainer and Certified Athletic Trainer

Hello everyone! This week’s “Fitness Tip of the Week” is about exercising outside! This week of warmer weather has me longing for fresh air and the great outdoors. I know a lot of us would like nothing more than to move our indoor fitness workouts outside. During this pandemic; however, there becomes a conflict between being safe indoors versus trying to stay safe while outdoors. With states and countries starting to reopen, it’s important to keep a balance between protecting ourselves and maintaining a healthy mental status. Our new normal includes preparing for all the usual outdoor elements (i.e. weather, pollen, etc) along with pandemic protective measures.

COVID Related Outdoor Tips:

The most important step before heading outside is to follow COVID safety recommendations. Keep up-to-date with your area’s restrictions and follow them. The CDC and WHO also update their guidelines as more information becomes available, so it’s important to stay informed and keep checking for updates. The following list of tips is not a complete list and things are changing quickly, so keep checking with your local and state authorities for updates on what you should be doing. So, here are some tips:

• Wellness Check: whether we are having pandemics, flu season, or living in an alternate universe where COVID doesn’t exist, it is always important to stay home if you aren’t feeling well. The body heals quicker and less people get sick as a result if you just stay home when you are ill.
• Maintain Distance: if you are going outside for your workouts, remember to maintain distance and stay at least 6 feet away from others. If you have a normal running route or hiking trail but it’s usually busy, pick a different area or time to reduce contact with others.
• Mask Wearing: the mask is there to protect you from others and others from you. It can only do that if you are wearing it and wearing it correctly.
• Surfaces Touched: be mindful of what you touch while you are out. Elevator buttons, door handles, and cross walk buttons are all things you may touch to get out and go for a run. Don’t touch your face and wash your hand when you get back.
• Avoid public restrooms: sometimes it is unavoidable, but reduce your risk of exposure by reducing the use.

Tips for Exercising Outside:

COVID-19 precautions are not the only thing you need to also be mindful of. The weather plays a huge part Below is a list of some of the considerations to keep in mind when exercises outside and tips to help plan a successful workout: 

• Time of day: the hottest part of the day is between 11 am and 3 pm. If possible, avoid working out during these times. Early mornings are a great time to get that workout in. 
• Clothing: wear breathable, light colored clothing. Dark colors absorb sunlight, making you warmer. Make sure it’s breathable both in fabric type and fit. Tight clothes make it harder for your body to cool itself. 
• Sunscreen: protect your skin! 
• Hydration: there are so many things I could say about hydration. The warmer it is, the more you sweat, resulting in an increased need to hydrate. Don’t wait to hydrate until you feel thirsty. Stay on top of it early.
• Electrolyte replacement: sweat is composed of both water and salt. You need to also replace your electrolytes to maintain homeostasis in your body. Replace what you lose!
• Shade: when possible workout in the shade. It helps you stay cooler and get more from your workout. 
• Forecast: keep an eye on the weather. Knowing what the temperature and humidity is can help you plan your workout for the day. Storms can also come in quickly, so knowing what’s predicted can help you stay safe. 
• Body awareness: listening to your body can help you be successful with your workout and stay safe. Heat exhaustion or heat stroke can happen quickly, turning a fun, outdoor workout into a medical emergency. It’s okay to take more breaks for rest or hydrating if that’s what your body is telling you. 
• Altitude: for those hikers out there, don’t forget the changes in oxygen levels, temperature, and wind speeds as you reach higher elevations.
• Pollen: itchy eyes, sneezing, and difficulty breathing can all happen because of pollen in the air. If you have seasonal allergies, plan ahead and adjust as needed. With COVID, be extra careful to know your symptoms are indeed from allergies, because you don’t want to assume and get a lot of other people very sick.

If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com or comment below!

by Molly Rausch L1 Certified Personal Trainer and Certified Athletic Trainer

Hello everyone! This week’s “Fitness Tip of the Week” is about how to create a positive workout mindset. When many of us think about fitness, phrases like “feel the burn” or “no pain, no gain” spring to mind. We learn all of these descriptors to fitness that lean toward a more negative connotation. Fitness is all about mindset, so when we use negative descriptors it starts the whole process off on the wrong foot. So how do we flip the script? How do you channel those positive vibes when thinking about fitness?

Spin It

The reality of working out is that you stress the body to make improvements and that can be uncomfortable. Being out of your comfort zone is, well, uncomfortable after all. The cycle we need to try and change is that being uncomfortable isn’t bad. We need to spin it around. Instead of viewing the discomfort of fitness at surface level, we need to remind ourselves of what those sensations really mean. When we exercises, we are making the body stronger, improving sleep, elevating our mood, and helping brain function. I know it’s easier said than done, but focusing on these positive aspects really help change the whole mindset you have to fitness. You have to really buy in though.

There has been a lot of research studies on the power of thought and visualization. Changing your mindset about fitness from negative to positive is a lot about visualization. If you are a person that has a tough time stopping the negative thought cycle about fitness, there are a couple tools that can help spin it to the positive. One tool is creating a reward system. When you complete a workout, do something afterward that makes you happy. Think Pavlov. If you do this consistently, you will begin to associate fitness with happiness, thus creating a positive mindset. A similar tool to incorporate is through correction. If you are thinking about your workout or in the middle of your workout and find yourself in a negative thought cycle, correct the mindset by thinking of three to five positive things about it. Eventually, there will be fewer negative thoughts and they will be replaced with positive ones.

Now what?

Learning to spin it is all well and good, but the most successful tip I can give you about changing to a positive mindset is finding your “why.” WHY? Why did you set the fitness goals you did? What is your driving force? What do you really want to accomplish through working out? You are going to be much more successful if you know why you are working toward a specific fitness goal. It’s like saving money. If you have a concrete reason for why you are saving money (i.e. a down payment on a house, paying off a loan, etc), you are more likely to save and not spend. It’s the same with fitness goals. If you find your why, it’s a lot easier to be positive about fitness. Having certainty as to why you are making yourself uncomfortable makes it a lot easier to be successful in your journey.

If you have any questions on this topic, please feel free to contact me at mrausch@healthworksfitness.com or leave a comment below!