Your Personal Trainer: Words matter

What’s the best general exercise advice you can give?

• Janice S.

Janice, remember the old adage, “Sticks and stones may break my bones but names will never hurt me”? We’ve since learned that names can and do hurt people. Words matter. In exercise, the same is true. You hear about reps, sets, muscle, fat, carbs, and more. But I’d like to share with you what I consider the three most important words in fitness: Persistence, Consistency and Patience.

They’re not the three most exciting words — I certainly wouldn’t advise using them in your dating profile — but they are important. Allow me to “mansplain:”

Persistence: “firm or obstinate continuance in a course of action in spite of difficulty or opposition.” Huh? It means you keep going despite wanting to stop. You didn’t get that muffin top in a week and you’re not going to get rid of it in a week, either. But, if you are persistent in your efforts, you will lose it and look and feel great! Set your sights a few months ahead (more on that a bit later) and stick with it. You don’t need to (and shouldn’t) check the bathroom scale every day. If you must check it, do it every couple of weeks. Better still, use the mirror as your guide; it’s 100% accurate.

Consistency: “steadfast adherence to the same principles or course of action.” This is very similar to persistence, but there’s an important difference. If persistence keeps you going for three months, consistency will keep you honest during those months. Walk every morning; have that protein drink every afternoon; hit the gym every (other) day, and so on. Be consistent. Create a schedule that works for you and stick with it. Have you ever had antibiotics prescribed where the directions say to take one every day at the same time? Doing that maintains a constant level of the medication in your system. Consistency in your diet and exercise routine does the same thing – it keeps the level of fitness, the stress on your muscles, and the quality and quantity of calories even over time so your body is neither overwhelmed nor under nourished.

Patience: “the capacity to accept or tolerate delay, trouble, or suffering without getting angry or upset.” There are so many quotes regarding patience, it must be worthwhile. “Good things come to those who wait.” “All good things come in time.” The same is true for diet and exercise when the person is persistent, consistent and patient. Remember I said to set your sights a few months ahead? Well, here’s the reason why, and it’s good news!

In the instance of resistance training, beginners (or those who have not exercised in a long time) see the most positive results (fat loss, muscle gain, endurance) in the first three months of embarking on a fitness routine. Progress is a great motivator. Exercise instructors will tell you to stick with it, because they know you will get results fairly quickly. After three months you may encounter a plateau where your progress slows. That’s your cue to change things up. Try different exercises, speed things up, slow things down, add more weights, or walk/run farther.

Your friends may ask how your fitness journey is going; or if you’re still at it. Within just a few weeks you will probably have had your share of ups and downs and may answer, “I’m trying!” If you keep in mind Persistence, Consistency, and Patience then you can be confident you’re being honest with yourself.

As long as you’re honest with your efforts, your mirror won’t let you down!

Please be sure to visit my website www.HarryKFitness.com for the latest Healthy Recipe of the Week: Cold Fusilli Pasta with Summer Vegetables

Have a fitness question? Send them to me, Your Personal Trainer, at PersonalTrainerQuestions@gmail.com and write ‘Ramona Sentinel’ in the subject line.