How do you feel about your current health? Seems like a simple question but there is a lot to explore. I’ve never met a single person who is 100% satisfied with their current state of health. It’s not necessarily a bad thing, but it can also be source of stress if you are stuck in a rut and don’t know how to get out of it.
So many of us have unrealistic expectations of what it actually takes to get in better health. It can range from the low effort, “too good to be true” methods of fad dieting or supplements, to the intimidating “exercise every day forever and eat chicken and broccoli for every meal” method. Both ends of the spectrum will eventually let you down.
A long-term path towards your goals of health and fitness needs just a few components to be successful.
1. Your exercise regimen
True and sustainable fitness consists of Cardiovascular Endurance, Strength Training, and Flexibility. If you only focus on one or two areas, you will eventually fail. At SPENGA, we spend 20 minutes on each area. Spin, High Intensity Interval Strength Training (HIIT) and Yoga.
Having a well-rounded program that focuses on the 3 areas of fitness is not alone going to get you to reach your goals. The work outs must be…
- Effective. SPENGA workouts are designed and delivered by certified fitness professional instructors. Each workout is different, and our variety of functional equipment offers endless possibilities. We have removed all the guess-work.
- Efficient. Time is our greatest and most limited resource. We make sure we aren’t wasting yours.
- Our spin programming is dynamic in that we are moving you from periods of sprints to active recovery. You will push your heart and lung capacity, which is much more efficient than the typical “steady state” cardio of hopping on an elliptical machine or going for a run.
- HIIT training allows you to get a lot of strength training in a short amount of time, plus your heart rate is elevated which increases your cardio endurance.
- Our bodies are already warmed up when we get to yoga. We are able to go straight into the performance aspects of power poses and balance, deep flexibility, and recovery without wasting time warming up.
2. Your commitment, intensity and accountability
You now know the SPENGA workout program is efficient and effective, but like anything, you get out what you put in. The good news? You don’t need to exercise like an Olympian to achieve your goals. In fact, your body will perform better when you give it a chance to recover.
- Commitment. Consistency is key. Many times, we think “a little is good, so a lot MUST be better.” Not true for exercise. 3-4 times per week is plenty, especially if you are just beginning an exercise program. The National Academy of Sports Medicine recommends 150 minutes of moderate exercise per week for adults. Setting a consistent schedule each week, while allowing for rest and recovery will yield greater results than punishing your body when it is begging for rest. That doesn’t seem so bad, does it?
- The Right Intensity. Notice how I didn’t say “the Maximum Intensity?” The right intensity in each area (spin, HIIT, yoga) allows you to make safe, sustainable gains in your cardio, strength and flexibility. You are only competing against your past performance at SPENGA. No rankings, no leaderboards to undermine your confidence and push you past your achievable zones. As you get stronger and more experienced, your optimum intensity will gradually increase.
- Accountability. You can have the best exercise program and the best intentions, but who or what is going to keep you on track? Our community will encourage you to keep progressing on your fitness journey. You don’t want to let down any of your new friends, do you? So many of our members came to us lacking knowledge and self-confidence. Those same people are now a source of inspiration for the newer members. This is where true accountability lives. The responsibility to inspire others.
3. Nutrition
You can never “out-exercise” a bad diet. This is 100% true, especially as we get older. There is so much misleading information out in the world, disguised as truth. Your body is a complex machine, and the food you eat is the fuel.
Common nutrition misconceptions
- You have to starve yourself to lose weight
- Carbs are bad
- All calories are the same
- You need to make wholesale changes in-order to achieve results
We can help you separate fact from fiction. Introducing small changes over time is the most sustainable path to overall health. Proper nutrition is a journey of self-discovery. There is no “one size fits all” solution, but there are some universal truths that we can clue you in to. Here are a few quick tips on ways to improve your nutrition.
- Finding healthy swaps for your favorite processed foods can be a great way to improve your nutrition while still enjoying what you eat
- Developing a meal prep strategy helps keep your nutritional plan in check all week
- Good carbs are a part of any successful diet, and are key to maintaining your energy
Summary
I like to think of the path towards Health and Fitness as a journey that is never completed. You will have set-backs, but you will also have victories. Celebrate the victories, overcome the set-backs and eventually you will learn to love the journey. Change takes time, but having the right program and right support should get you encouraged and excited to begin. And continue. The benefits of being physically fit and healthy are too numerous to list. The detriments to poor health cannot be ignored. Today is the day to get started and change your life!
