The Key to Long-term Fitness

Why Your Big “Why” Matters More Than Short-Term Goals

AuthorAuthor

Coach Emma & Coach Jose
October 17, 2024

THE KEY TO LONG-TERM FITNESS

Issue #38
Happy Thursday!

Short-term goals are great for jumpstarting your fitness journey but won’t sustain you in the long run. In this edition, we discuss: why your big “Why” matters more than short-term goals. Your big why is the reason you’ll keep going, ensuring that as you age, you remain strong, healthy, and capable of doing everything that matters to you most. We hope this edition inspires you to find your long-term goals.

QUOTE TO CONSIDER

"Train for the life you want to live, not just the body you want to have."

COACHES CORNER

COACH JOSE
Certified Personal Trainer

✍️ Journal: Take 10 minutes to sit down and reflect on your long-term health goals. Ask yourself: What do I want to be able to do when I’m older? Write down your thoughts, and let this be your long-term why—the vision that guides your fitness journey moving forward.

COACH EMMA
Certified Personal Trainer

📝 Try: This Week’s To-Do List:

  • Identify your big why and write it down.

  • Create a simple, sustainable workout routine.

  • Schedule 3 workouts for the upcoming week—whether it’s strength training, yoga, or even a long walk.

  • Perform at least one mobility exercise daily (e.g., hip stretches, shoulder rolls).

WORKOUT OF THE WEEK

🂡 FALL DECK OF CARDS WORKOUT
Fun And Effective

This fun and effective deck of cards workout can be done alone or with friends/family. You can choose to finish the entire deck or set a specific duration for your workout. Put on your favorite fall playlist and take it outside for some fresh air. All you need is a deck of cards and some space!

How It Works:

  1. Shuffle the deck and draw cards one at a time.

  2. The suit tells you the exercise and the card’s number tells you the number of reps:

    • Hearts ♥︎: Squats (E.g., 7 of Hearts = 7 Squats)

    • Diamonds ♦️: Push-ups (E.g., King of Diamonds = 13 Push-ups)

    • Clubs ♣️: Lunges (each leg) (E.g., 5 of Clubs = 5 Lunges per leg)

    • Spades ♠️: Mountain Climbers (each side) (E.g., 9 of Spades = 9 Mountain Climbers per side)

  3. Face cards (Jack, Queen, King): Do 13 reps.

  4. Aces: Do 15 reps.

  5. Jokers (optional): Take a 30-second break or do 15 burpees!

Feel free to let me know if you'd like any more adjustments! Enjoy the workout!

FUEL YOUR WEEK

🍲 HEARTY LENTIL AND ROOT VEGETABLE STEW
To Keep You Nourished And Energized

Serves: 4

Ingredients:

  • 1 cup dry green or brown lentils, rinsed

  • 2 carrots, chopped

  • 2 parsnips, chopped

  • 1 sweet potato, cubed

  • 1 onion, diced

  • 3 garlic cloves, minced

  • 6 cups vegetable broth

  • 1 tsp cumin

  • 1 tsp smoked paprika

  • Salt and pepper to taste

Instructions:

  1. In a large pot, sauté onions and garlic in olive oil until soft.

  2. Add lentils, carrots, parsnips, sweet potato, cumin, and paprika. Stir to combine.

  3. Pour in vegetable broth, bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils and vegetables are tender.

  4. Season with salt and pepper. Serve with crusty bread or as a standalone meal.

💡 Lentils are an excellent source of plant-based protein and fiber, while root vegetables provide essential vitamins and minerals to keep you nourished and energized.

BEYOND THE BENCH

 THE KEY TO LONG-TERM FITNESS
Why Your Big “Why” Matters More Than Short-Term Goals

Why You Need a Long-Term Focus:

In personal training, we often see clients laser-focused on the now—how quickly they can see results, whether it's shedding 10 pounds in 3 months or improving their 5K run time. While there’s nothing wrong with these ambitions, it’s equally important to consider why you're on this fitness journey. The big “why” anchors your actions not just today, but for the rest of your life.

When discussing long-term fitness, we’re thinking beyond the immediate goals. We’re discussing what kind of life you want to live as you age. Here’s why shifting to a long-term mindset matters:

  1. Health and Vitality for the Future:

    As we get older, our bodies naturally slow down. But training today can help ensure you’re strong, flexible, and mobile well into your later years. Instead of focusing only on how your body looks now, think about how you want to feel when you're 60, 70, or even 80. For example, you might dream of playing with your grandchildren, traveling the world, or simply maintaining independence as you age. Your big why becomes your future health, ensuring you can enjoy life to the fullest at every stage.

  2. Building Sustainable Habits:

    Short-term goals are often met with temporary efforts—like crash diets or workout binges that aren’t sustainable long-term. But when your mindset shifts toward longevity, you’ll focus on habits that support you for life. Instead of aiming for a quick fix, you’re building a sustainable fitness routine. This is where terms like functional fitness come into play—training not just to look good, but to improve the movements and abilities you’ll need throughout your life. Think of things like bending, lifting, and balancing, which will help you move with ease even as you age.

  3. Preventing Injury and Maintaining Mobility:

    As we age, the risk of injury increases. Prioritizing a long-term fitness plan that includes strength training, flexibility work, and balance exercises will protect your body from common injuries. Maintaining mobility as you age means you're less likely to face issues like back pain, falls, or joint problems. It’s not just about being fit today—it’s about ensuring you can keep moving tomorrow and beyond.

  4. Mental Health and Cognitive Function:

    Research shows that staying active is crucial for maintaining cognitive function as we age. Regular exercise reduces the risk of cognitive decline and mental health issues like depression and anxiety. Your long-term fitness plan doesn’t just benefit your body—it also sharpens your mind. When your big why is focused on staying mentally sharp, you’re giving yourself the best chance at aging gracefully in both body and mind.

How to Focus on Your Long-Term Why:

  1. Shift Your Mindset:

    The first step is to think long-term. It’s not about getting quick results, but about making consistent progress over time. When you approach each workout, ask yourself: “How will this help me stay strong and healthy for the future?” This simple mindset shift can motivate you to stick with fitness even when short-term results seem slow.

  2. Focus on Functional Fitness:

    Functional fitness means training your body for real-life activities, not just aesthetics. Exercises like squats, lunges, deadlifts, and planks mimic movements you’ll use throughout your life—whether you’re picking up groceries, climbing stairs, or playing with your grandkids. By focusing on functional movements, you’re building strength, mobility, and endurance that will carry over into everyday life.

  3. Incorporate Strength Training:

    Strength training is critical for long-term fitness. It helps you maintain muscle mass, bone density, and metabolism as you age. Prioritize resistance training 2-3 times a week to ensure you’re building muscle and protecting your body from the natural decline that comes with aging.

  4. Don’t Neglect Flexibility and Mobility:

    Strength alone isn’t enough—you also need flexibility and mobility to move comfortably and prevent injury. Incorporating practices like yoga, stretching, and mobility exercises will keep your joints and muscles supple. This is especially important as you get older, ensuring you can maintain a full range of motion.

  5. Stay Active in Daily Life:

    Long-term fitness doesn’t just happen in the gym. It’s about staying active in your daily life. Walk more, take the stairs, or find activities you enjoy that keep you moving. Remember, fitness isn’t just a one-hour session in the gym—it’s a lifestyle that supports your future health.

  6. Track Your Progress with a Long-Term Lens:

    Rather than measuring progress by short-term markers like weight loss, focus on long-term indicators. Celebrate milestones like improved strength, enhanced flexibility, or the ability to perform activities you couldn’t before. Keeping track of these markers will keep you motivated over the long haul.

Finding Your Big Why:

Ultimately, your big why is personal to you. It might be wanting to stay healthy for your kids or grandkids, ensuring you can travel the world without limitations, or simply wanting to live a long, pain-free life. Whatever it is, identifying your big why will give you a deeper sense of purpose beyond short-term goals.

Whenever you’re feeling unmotivated, remember that your fitness journey is about more than just the here and now. It’s about making sure you’re around, healthy, and able to enjoy every stage of life.

THANKS FOR READING, SEE YOU NEXT THURSDAY!

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