Frustration aside, getting on track and sticking to it can be the most challenging part. But what if I told you there is a way to embrace a fitness journey that will never end? Sure, it takes some prepping, planning, and a mindset shift—but doing these few things will not only get you started but keep you moving towards success. Remember, the end game is to never quit. Just keep going!

Here are 5 fitness habits that may be sabotaging your results and keeping you in a cycle of yo-yoing. 

1

Doing Too Much Too Soon: The internet is packed with information telling women to fast, count calories, lift heavy, sleep 8 hours, count steps etc. The list is endless and tireless. But when frustrations mount up, it is easy to want to go all in and beast-mode your way to a higher level of fitness. Doing too much too soon can and will lead to burnout. Avoid selecting workouts that are too complicated or above your current fitness level can lead to injury and ensure lackluster results. 

1. • Do this instead: Start with a baseline level of fitness you can stick with for the rest of your life. Yes, for the rest of your life. Gradually progress by beginning with manageable exercises and slowly increasing intensity. Think about what you can honestly commit to doing. Maybe it's walking three days a week or biking twice a week. Whatever it is, make sure it's something you're determined to do, no matter what life throws your way.   

2

Training Like a Bodybuilder: Much of today's trending fitness advice originates from the bodybuilding era—train different body parts on alternating days, take rest days, and focus on reps and sets. The core idea is to push hard and gain muscle quickly. However, for women in perimenopause or menopause, while strength training is essential, starting with heavy weights can strain your muscles and joints if you're new to it.

Jumping right into a training without priming your body’s joints can lead to devastating physical ailments or you wanting to quit. Conversely, not lifting heavy enough won’t stimulate muscle growth. That is why training for strength vs. weight loss will always be a women’s best advantage, and it is a better way to track results without having to worry about aesthetics.

1. • Do this instead: Select a lifting program designed specifically for women. Look for a program that considers your hormones, cycles, and even your diet history. If you've been on more than five diets in your lifetime, a sustainable fitness program for you might not resemble a traditional bodybuilding regimen. Keep your training in the Zone 2 range, which means you can maintain light conversation, sweat, and still feel good after your workout. You shouldn't be completely wiped out or overly sore. If you're just starting, focus on finding a sustainable baseline fitness level.

3

Changing Too Many Habits at Once: Social media is packed with fitness routines and the latest on building a booty or getting killer abs. What many fitness influencers don’t tell you is that it probably took them years to build the physique they are trying to convince you is attainable in just a few weeks with their special plan. It’s easy to fall into the trap when you want results so badly.

Many ultra-fit people will prescribe a regimen that involves changing your diet, your fitness program, and even your clothing (because you must wear the most up-to-date gym clothes). They promise that if you do all of it, you will have your dream body in just a few weeks.

We are all smart enough to know better, but for some reason, we try to do so much at the beginning of our fitness journey, trying to undo all the chaos we caused. However, the all-or-nothing mentality often leads to unrealistic expectations.

3. • Do this instead: Focus on gradual changes and sustainable habits instead. Before trying to subtract, reduce or restrict - try adding more water and protein to your diet, sleep to your day, and time to your movement. 

4

Changing Your Program Too Soon: Pick a fitness program and stick with it. Results come with consistency. It's tempting to switch programs when you don't see immediate results.

In the first four weeks, you might not notice visible changes, but you'll feel them. Use these feelings to gain momentum and keep going. Frequent program changes prevent your body from adapting and progressing.

Stick with a program for an adequate duration (usually 4-6 weeks) before making significant adjustments. Consistency is key for long-term results, so resist the urge to tweak your program once you’ve committed to one.

3. • Find your baseline: Determine how much fitness activity you can realistically maintain weekly for the rest of your life, and make a promise to yourself to stick with it.

   • Define your intrinsic goal: Ask yourself why you need to get fit. For lasting commitment, your motivation should go beyond aesthetics.

   • Master your maintenance: Learn what your body needs to maintain a healthy level of fitness and nutrition.

5

Paying Attention to the Wrong Metric: When starting a fitness journey, it's tempting to focus on the scale, calories, and clothing size. However, this approach might not yield lasting results. Fixating on metrics that don't always accurately reflect your health can be counterproductive if you're aiming for a lifestyle change. 

3. • Do this instead: Paying attention to how you feel during and after exercise is a far better indicator of its effectiveness, and even more so, how long you can sustain this exercise for years to come. Measuring your mood and overall well-being is a much more reliable metric than waist size. Over time, as you stick with your fitness routine, those other metrics will inevitably change. This is why it’s crucial to find activities you enjoy, both inside and outside of the gym. 

   • Your fitness journey shouldn’t be painful; find activities you enjoy. Pay attention to how you feel (mood, energy) rather than just physical appearance. Stay away from the scale…there are so many other better things to measure. Strive for a balance between measurable progress (e.g., weight loss, strength gains) and enjoying the process. Remember that consistency matters more than perfection.

*The Fitness Jumpstart blogposts are meant to be informative and offer readers insight. Please see your physician before starting a fitness program or following fitness advice.