Sports Fitness Solutions Newsletter

Issue #021

The 5 Biggest Fitness Mistakes

Take a walk through any gym, and you'll notice exercise mistakes. Mistakes in a workout wastes time, may put people in danger, and many just make no sense.

By avoiding these common errors, you'll put yourself on the fast track to your fitness goal. Find following the 5 Fitness Mistakes and more important, the solutions you need to help you avoid injury and get fit faster.

Mistake 1: Using The Wrong Weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: Do The Same Routine Repeatedly

You may have noticed that many people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: Failure To Warm Up

Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: Bad Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons for bad form are lack of concentration on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury. Good form should always be your goal.

It's important to use good form,so you'll avoid injury and enjoy the most benefit from each exercise.

Mistake 5: Working Out Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with someone, or workout with me your trusted source on fitness; either one-on-one or email me and we can set up an on-line program for you. I'm passionate about seeing my clients achieve their fitness goals without wasting time, energy, and effort on mistakes; while achieving their goals safely. Feel free to contact me any time, I'm happy to help.

Until next time, "Stay Fit You'll Feel Better."


Tuna & Salad Pocket

Instead of the traditional Tuna Sandwich try the following recipe I found. It's not only healthy, it tastes great too. Give it a try the next time you feel like eating Tuna. I think you'll enjoy it.

Do you enjoy mayo on your tuna sandwich. I'm her to ask you to "Stop Drowning Your Tuna in Mayo", instead try this light recipe. All you need are fresh carrot, tomato and lettuce combined with a touch of red wine vinegar. Use an herb salad mix for an even better flavor.

Yield: 2 servings

Here's what you need... 1 medium tomato, diced 1 small carrot, peeled and shredded 5oz can white albacore tuna, in water 1 cup mixed lettuce 2 teaspoons red wine vinegar Dash of pepper 2 whole wheat tortillas

In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.

Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.