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SoLi Fitness

Derrick Johnson, Personal Trainer

Fitness

New Year’s Resolutions and Goal Setting

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I like learning about Genghis Kahn and the Mongols, but this might not have been the best time for it.

Twelve books in twelve months; that was one of my goals. For some people this is laughable because they read and finish so many books, but that’s not me. I like to read and am often talking to clients about the books they are reading. They motivate me to want to read more. This seemed like a worthwhile challenge.

So, 2019 began and the goal of 12 books in 12 months was set. Not only was I going to pursue this, but my first book was one that I have had for years but never finished. Hmmm.

Fast forward to the present day and I have not read my 12 books. As a matter of fact, I have not finished that first book. What’s the point of sharing my seemingly epic New Year’s Resolution fail? It’s that our New Year’s resolutions, however grand or small, don’t define whether we’ve had a successful year. My story also points out that our goals or resolutions should be well thought out, planned, practical, purposeful and fluid.

Perhaps I should have started with an easier read. I find Genghis Kahn’s story fascinating, and the influence that he had on the world astounding, but you can really get bogged down with some of the in-depth details presented in some books. This was not a light read and was not good planning on my part, and it may have sabotaged my resolution from the start.

Throughout the year I did find myself reading a lot. I read lots of health and fitness articles, materials, and blogs. I have a desire to read more to further my knowledge, keep up with the current findings and better serve my clients. These things were not factored into my 12 in 12 resolution, thus my aim changed a bit throughout the year, and I feel okay with how it morphed.

So, as you’re coming up with your resolutions and goals for this year, be purposeful. Put some thought into it but be willing to adjust your aim as the year goes on. This list doesn’t have to define your year and hopefully you’ll do a better job than I did and avoid your Genghis Kahn biographies.

What is the BEST time to Work Out?

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As a personal trainer I get asked a lot of questions. Sometimes I get to provide clarity on some seemingly contradictory statements, topics or ideas. And sometimes I just say “I don’t know” or “I’m not sure about that” and will follow that up with “I will find that out for you,” because like them, I too like to gain more knowledge. One of the questions that I’m sometimes asked is “what is the BEST time to work out?” It’s a short answer for me but it does take a little explaining.

The question mentioned above usually comes from a person who’s contemplating a scheduling change or they may have heard or read that a specific time is the BEST time to work out. So back to my answer; the BEST time to work out is whenever YOU can.

According to the body’s Circadian Rhythm, 5pm is when your body has the greatest cardiovascular efficiency and muscle strength, so that’s great, but at 5pm you are routinely in traffic having left work, and headed towards picking up the kids from basketball practice. So for you, 5pm is not the best time to work out.

This is just one example that shows the correlation between YOUR BEST time to work out and your current situation. So if 5am, 9am, 2pm, etc. is the only time that you have that you can work out, lace up those shoes, warm up that body and enjoy your best time to work out!  

  • Dawn Workout
    Morning
  • Daytime
  • Night

Seize Fall’s Opportunities

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The other day when I went for a run I was trying to decide whether to wear a short sleeve or long sleeve shirt. I didn’t want to be hot as I know that your body warms up as you start running or exercising. I also didn’t want to be cold, for I knew that running the Kelly Drive Loop would put me in some shaded areas, not to mention it was getting dark soon. So what can we gather from all of this? That I am slightly indecisive, yes, but it also sounds like Fall is here! 

I'm a proponent of exercising all year around. I believe it’s a lifestyle, not a seasonal activity, but if you’re looking to start an exercise routine or make a healthy lifestyle change, the outdoor conditions are magnificent for it. If you checked out the Weather Channel's outdoor activities' ratings (via the app) you'd get lots of 7’s, 8’s and 9’s out of 10. Today’s forecast actually reads “Excellent conditions all day, so no excuses!”

So before old man Winter comes around and drives our Weather Channel’s outdoor activities' ratings to 2’s, 3’s and 4’s, I encourage you to seize the Fall's brilliant weather opportunities. Before long we'll be trying to get motivated while shoveling our sidewalks, digging our cars out of the snow and layering up all while trying not to eat too much Thanksgiving turkey, Christmas cookies and New Year’s appetizers. 

Here’s a nice outdoor or indoor workout for you:

Duration: 20-30 minutes 

Beginners:

  • 1 minute 30 seconds: walk
  •  30 seconds: fast walk or jog
  • (Repeat)

Advanced:

  • 1 minute 30 seconds: jog
  • 30 seconds: run/ sprint
  • (Repeat)

A Fitness Professional’s Perspective

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On November 17, 2008 the Philadelphia Eagles and Cincinnati Bengals ended their NFL game in a 13-13 tie. Four quarters of football plus overtime and still no winner. But this game was not remembered for the teams' play on the field but for the comments of Donovan McNabb, the Philadelphia Eagle's Quarterback, after the game. McNabb was quoted by saying "l've never been part of a tie.  I never even knew that was in the rule book." I know for the Philadelphia Eagles' faithful that this is not one of the fonder memories of Mr. McNabb, sorry about that, but I tell this story for a reason.

At the time McNabb was a IO-year veteran and a 5x Pro-Bowler. Since joining the league in 1999 the Eagles had been involved in 12 overtime games. Since 1974 seventeen NFL games had ended in a tie. But McNabb's admission became a lightning rod for criticism. A Professional NFL Quarterback didn't know the rule(s) of the game that he played, loved, and trained for his whole life? 

It happens.

I'm sure McNabb was more than qualified to be playing Quarterback for the Eagles, but that does not make him all-knowing when it comes to football. Having made the Pro-Bowl 5x in I0 years meant that he was considered one of the better Quarterbacks in the league at that time, but he is not an NFL Encyclopedia.

So, what does this have to do with Fitness?

I see a lot of claims and fads on Social Media, Infomercials, Papers, TV and more about health, fitness and exercising. Many of the people giving the info are Health Professionals, Fitness Professionals, Gurus and more. But just because there's a Professional title affiliated with someone's name, it doesn't mean they are the all-knowing. This blog is MY perspective as a fitness professional. I get to share things that I've learned, studied, and observed. I get to share common questions that I've been asked or questions that I have had regarding our health and fitness culture. That's what this blog is about. It's here to present,  inform, ponder, challenge and hopefully motivate and inspire us to be the healthiest and happiest versions of ourselves.