As a personal trainer, I always love sharing the surprising fact that a person’s overall fitness is dependent on their flexibility. The vast majority of my clients over the years would have described themselves as “not very flexible,” so most did not appreciate this bit of news. But the most important thing about improving your fitness is working on your weaknesses. And, unfortunately, your weakness usually correlates with your least favorite part of the fitness triad.
What is the fitness triad, you ask?
Fitness is measured by three important elements: cardiovascular fitness, muscular strength/endurance, and flexibility [which I have personally entitled “the fitness triad”]. In my experience everyone has a preference for one of these three. Some people love cardio and can spend hours on a bike or a treadmill. Other people prefer lifting weights and building strength. And I’ve known many, many yogis who swear that the only thing they need is a mat. Even my fellow personal trainers over the years have had definite favorites [just like I do] BUT trainers know fitness is very much like a three-legged stool. You really need to have a balance of all three elements if you want to reach peak fitness.
[Common Fitness Myth: It is a common misconception that cardio is for weight loss and strength training is for body building and stretching is just to cool down at the end of a workout. Actually, cardio is for heart health – which is super important since more people die from heart disease (in the US) than any other cause. Weight training is important for strengthen muscles, increasing their size and endurance, but also to increase bone density. If you’re worried about osteoporosis, you could cut back on the milk and start lifting weights. And stretching is about keeping optimal range of motion in all of your joints so that you’ll always be able to bed over and tie your shoes. Exercise is less about looking good, and more about feeling good. It’s about having a body that is fully functional for as long as possible.]
So, to find your weakness, just ask yourself which of the three elements you like the least – and there you have it.
My Fitness Weakness
As for me, I’m a total cardio junkie. I have been since I first started working out eleven years ago. But, on my journey toward my own fitness, I learned that I had to also strengthen my body through weight training AND stretch my body to improve [or at least maintain] my flexibility. Over the years, I’ve grown to appreciate all three; however, if I’m running short on time, or have an extra busy day, the one thing I will skip is stretching.
This is NO BUENO.
Check out my planner from a typical week…
On the right page, I put a list of “daily tasks” – things that I want to accomplish every day. As you can see, I’m pretty terrible at getting yoga in. Last year at this time I was doing 20-30 minutes of yoga every night before bed…and it was AMAZING! Besides the benefit to all my tight muscles, doing yoga in the evening prevented me from snacking on junk food or just sitting in front of the television. I miss it. But I am also [obviously] not working up the willpower to get it done in the evenings.
So, for March, I’m going to focus on re-cultivating my yoga habit. And I’m going to use some tips I got from Atomic Habits by James Clear [a great book and a quick read that I recommend if you need some practical help with making your goals happen].
One of my favorite tips that Clear shares in this book is that if I want to change my behavior, I must first change my beliefs – particularly, about myself. So, for instance, instead of thinking of myself as an inflexible, cardio-addict who wants to try to squeeze in yoga several times a week, I am going to think of myself as a yogi and do yoga because that’s what yogis do. [That’s why I titled this post “Be a Yogi” and not “Practice Yoga.” I really do want to BE a person who makes yoga a regular practice, so I that is my goal. It is not just the simple change of an action, it is the change of my identity.]
“The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.”James Clear, Atomic Habits
Here are the four tips Clear provides for changing habits and how I am using them to get my yoga habit back on track:
- Make it obvious. Clear recommends “habit stacking,” which is to add the new habit to a habit that you already have. So, I have been stacking my yoga habit on top of my exercise habit. I never miss a workout, so if I add yoga to my workout, then I should [theoretically] not miss yoga either.
- Make it attractive. I haven’t found a way to reward myself for a consistent yoga practice. Truthfully, I know how great regular yoga makes me feel and how good it is for my body, and that is reward enough. And I guess, in a way, my reward for getting yoga done is that I get go relax – my workouts are done for the day! [I love working out, but it is still hard work, and I am always relieved when I’m done.]
- Make it easy. I have moved my yoga mat and yoga blocks into the television room, so that they are very close by and a constant reminder that I need to do yoga. I have also changed my commitment from 20-30 minutes of yoga to “any amount will do” – so sometimes I only do 5 minutes, which is the shortest yoga workout available on the Peloton app.
- Make it satisfying. Every day when I practice yoga, I check it off my daily habit list and that is quite satisfying for my obsessive list-making inner organizer.
I recommend Atomic Habits if you haven’t read it – especially if there are habits you wish were part of your life: getting up early, getting enough sleep, exercising regularly, eating more fruit and vegetables, reading more books, learning a new skill or improving a current skill, being more successful in your career, or in general, improving discipline.
There are always ways for me to improve myself. I, personally, want to be a flexible person, but I won’t get there without changing my habits.
So, there you have it. Yogi in a month.
🧘♀️ 🧘♂️ 🧘