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Why your schedule is killing your fitness

With New Year’s resolutions currently at their peak, everyone has the best intention to make some serious changes in 2015 (unless you’re already yoked, in which case start your summer shred already!). If you’re not in the latter category and you’re about to settle back into State College, read on.

We hear it time and time again at LionHeart in the fall, “This summer I ate healthy, slept plenty, and went beastmode at the gym on the reg.”  But somehow all that changes when you get back to school.  Whether you realize it or not, your life at Penn State isn’t helping your gainz.

Over the summer you’re able to find a routine.  Each day you follow the same schedule: you wake up, go to work, go to the gym, and go home.  Repeat that schedule M-F all summer and you’re at PSU come fall ready to rock.  But something happens.  Your routine falls apart, your schedule isn’t the same MWF as it is TR, your workload changes on a week by week basis (midterms v. gettin sylly), throw on top of that a social life (25% of students are Greek) or participation in a club/org (350 orgs in THON alone, involving 15,000 students!) and it’s easy to pump the brakes on that resolution.

The best way to stick with your resolution is to be prepared, so let’s look at some solutions.  First and foremost, start small.  Don’t dive in head first week one and set yourself up to burn out.  By making small changes over time, you’ll be able to slowly adjust to your new routine and will be less likely to fall apart after just a few short weeks.

You don’t need to overhaul both your fitness and nutrition goals at once.  Start by making a plan for when you’ll get things done.  Your plan shouldn’t just include time to work out, but you should incorporate at least two days a week where you can prep your meals for the approaching week.  By having some food already prepared you’ll be less likely to wait 20 minutes in line for that burrito bowl.

When it comes to your 2015 fitness plan, make sure that you go the gym every Monday to set the tone for the upcoming week.  If the gym is on your schedule for the day, go early to clear up your afternoon and beat the nighttime rush.  If you need to go back to your apartment before getting to the gym, don’t sit down!  Walk in, do your thing, and get out of there.

Work and school happen.  If you really procrastinated on that project and don’t have the time to make it to the gym make sure that you don’t miss two days in a row.  Researchers have found that one of the primary reasons we continue to exercise is because we enjoy the post exercise high and want to feel that sensation on a reoccurring basis.  If you think your bender may spill over into a second day or you’ve got big weekend plans, carve out 15 minutes for a quick bodyweight circuit to get your feel good endorphins for the day and keep your routine on schedule.

A consistent routine will develop with time.  After a few short weeks it will become your everyday norm.  It’s just a matter of convincing yourself that you can do it and giving yourself the time to get there.  The more you do it the more confidence you develop to stick with it.  Prepare all your meals, do all your cardio, and make sure to hit every training session hard.

January 9, 2015 | Blog | Comments Off on Why your schedule is killing your fitness

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Jeff Welsh - Crossfit Trainer

Age: 24

  • Years of Crossfit Experience: 2

    • Certifications: B.S Kinsesiology, Crossfit level 1 trainer, Crossfit Kids, CrossFit Endurance, CrossFit Movement & Mobility, CrossFit Olympic Lifting, ACE Certified Trainer
    • Fran Time: 3:35
    • Favorite WOD: Angie
    • Least Favorite Lift: Power Snatch
    • Favorite Cheat Meals: PB, Ice Cream, Cookies, Donuts, Chocolate…

    I’m Jeff, a 2011 graduate of the Pennsylvania State University, earning my BS in Kinesiology. I’ve been involved with sports and exercise ever since I was able to walk. I have played baseball at all levels, from t-ball to collegiate and football through the high school level. I remember when I first began weightlifting that I wanted to be bigger, faster and like all my other 14 year old friends, I wanted a stronger bench press.I’ve come a long way since then, earning certifications through CrossFit and the American Council on Exercise. Before CrossFit my workouts were a bore, and I often dreaded my routine. When I first started I remember thinking, “Workouts that only last 10-15 minutes, this can’t possibly work.” I’m glad that I changed my attitude. Since switching my training routine and tweaking my diet to make it more primal, I was able to drop some much unappreciated weight that I had gained since I quit playing sports competitively.My favorite thing about CrossFit is the community. I originally had to break through my own mental barriers, a process I found to be extremely rewarding. CrossFit continues to push me to extremes that I never thought I’d be capable of. Even more than this, I love watching as others break through their own mental barriers and achieve something that they never thought possible. Having the opportunity to train and help others to feel just as much apart of our community is priceless to me.

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    Lance Larson - Crossfit Trainer

    Age: 26

  • Years of Crossfit Experience: 1.5 Years

    • Certifications: Crossfit Level 1 Trainer
    • Least Favorite Lift/Movement: Deadlift
    • Favorite Movement: Snatch
    • Favorite WOD: Amanda
    • Favorite Cheat Meals: Anything from Five Guys

    Sports and fitness have consistently been a major part of my life. Throughout high school, I was involved with athletics year round with wrestling, football, and baseball. After I finished organized sports, working out tended to be a chore, and I found myself trying to ‘maintain’ rather than progress. I was introduced to CrossFit about a year and a half ago, and haven’t looked back. I found myself rapidly improving in the gym, which translated to every other part of my life. It became a total lifestyle overhaul as I begin eating better, scrapping bad habits, and became motivated for work outside the gym. The community in general is great, and it’s difficult to find a more welcoming group of people. I love to train CrossFit; it’s immensely gratifying to help others break down physical and mental barriers to achieve a happier and healthier lifestyle.

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    Ginny Santiago - Crossfit Trainer

    Age: 26 CrossFit experience: 1 1/2 years

    Certifications: BA in Health Promotion, CrossFit Level One trainer, CrossFit Gymnastics Trainer

    Favorite WOD: Diane – 3:30

    Least Favorite Lift: Thrusters

    Favorite Cheat Meals: Pizza, Mac N’ Cheese, Cheeseburgers, French Fries, doughnuts, cookies, and other delicious things…

    Hey guys! I’m Ginny, a 2010 graduate from the University of Northern Iowa with a BA in Health Promotion. Currently, I am working toward an Associate’s degree in Diagnostic Medical Sonography at The South Hills School of Business and Technology. Sports were never really a big part of my life growing up, but I’ve been involved in health and exercise all of my adult life. Before CrossFit, I got my cardio in on the treadmill or elliptical and then hit up a few of the conventional weight machines. It was getting boring and monotonous and I was eager to try something new. I got interested in CrossFit when my husband Serg, the head coach here, along with its two other founding members, Jeff (current coach) and Steve (former coach) started this box with the support of the bossman Seth. I’ve been hooked ever since and hope to go to the 2013 CrossFit Regionals with Team LionHeart. I love being at the box. With a different workout every day, It’s never boring and the other coaches and athletes are always supportive and encouraging. Because of CrossFit, I’m doing physical activities I never thought possible and helping others do the same.

    Shea McMullin - Crossfit Trainer

    Age: 27

    Hey, I’m Shea! I graduated from Missouri State University with a B.S. in Public Relations. I currently work for Penn State Women’s Basketball. Growing up sports and health played a vital role in my life. At the age of four, I had to have open heart surgery to repair a hole the size of a quarter in my Atrial Septal Chamber. My surgeon encouraged my parents to start me in sports immediately to strengthen my heart. I played basketball for 11 years and softball for 8 years. However, after my freshmen year in high school I decided to quit competitive sports to focus on other passions of mine….so I became the typical gym goer.After my freshman year in college, I asked my dad to compete in a sprint triathlon with me and this is where my true passion for fitness began. I ended up working 3 summers at a Fitness and Nutrition Camp in La Jolla, California and found a love for running marathons.Running was my therapy….till I found CrossFit!

    Why I love CrossFit LionHeart? It pushes and challenges me every day, I never get bored – no two days are alike, and most of all the encouragement and support I get from everyone at the box. We’re like one big family….we help each other out, we give back to the community, we compete in local events, and we hangout outside of the box.No matter your age or athletic ability

    CrossFit is for you! One of the neatest things is seeing someone accomplish a goal they never thought was possible before CrossFitting!