5 Fitness Mistakes


 
As a long time trainer, fitness competitor and now Punch Gym Owner, Valerie Pawloski has attained an extensive knowledge of fitness practices and culture.  Recently celebrating their 1 year anniversary in Far Hills, New Jersey, we asked Val to give us some insight into some of the more common mistakes she has seen through her years of training.
 
Take a walk through any gym, and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.  
 
By avoiding these common blunders, you’ll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.  
 
Mistake 1: You use the wrong weight  
 
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 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: You do the same routine  
 
You may have noticed that most 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: You don’t 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: You use bad form  
 
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.  
 
Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.  
 
Mistake 5: You workout 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 under the guidance of an experienced, certified fitness professional, your trusted source on fitness.  You certainly get that from the methods of the Art of Strength and the staff at Punch Gym.
 
I am passionate about seeing our clients achieve results - without wasting time, energy and effort on mistakes. 
 
ARTICLE 
 
FIT TIP 
 
We all know how much you love Staci’s flow drills so today we’re giving you one of her newest and best. Perform this flow drill either one exercise at a time switching hands every time you reach the Figure 8 to a hold or try performing for 30 seconds of each routine before switching to the other side.
 
Figure 8 to a hold
 
With the kettlebell at your heels clean it to your chest with your right hand resting it bell side up in your left palm. Drop it down through your legs and switch hands, cleaning it back up with your left hand and resting it, bell side up, in your right palm.  
 
snatch
 
With the bell sitting behind your heels grap it with your right hand and, in one motion, using your glutes drive through your heels and propel the kettlebell up and over your head.   Bring the bell down through your legs, catching the weight with your glutes and hamstrings, and propel the kettlebell back up to the top position. 
 
oh squat
 
Clean and press the kettlebell overhead. With your toes pointed forward and your legs shoulder width apart turn your body towards the side of the kettlebell. Send your hips back and guide yourself into a rock bottom squat being sure all the weight is resting in your heels.  
 
 
DO THIS 
 
STACI PICK 
 
Being one of the hardest persons to buy for, Staci has been asked to make her Christmas list this year – avoiding all the unnecessary returns of all those gifts that “just missed”. These cashmere pants from LULU Lemon are a must have this year and have made it to the top of her list. Check them out here…
 
EAT THIS
 
Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
 
Ingredients:
 
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 
 
instructions: 
 
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.