Avoid 5 Common Beginner Workout Mistakes

Deciding to take on a healthier lifestyle and start working out more is a big step. Many find adopting this new lifestyle change can be very fulfilling and rewarding, but it can be challenging at first. If you’re new to fitness and working out, it’s easy to make the common beginner workout mistakes. Here’s how to avoid the top 5 workout mistakes for beginners:

 

Take It Slow

When first starting out, it’s easy to take on fitness with full speed ahead. But doing too much too soon can not only be dangerous, but you could easily lose you motivation to keep it up. This is a whole new lifestyle change. Adopting it into your life and schedule is going to take some baby-steps. Having a great week of workout often encourages beginners to amp their workouts the very next week to levels that they’re body isnt used to. This can lead to serious injury and doesn’t allow a safe rate of adaptation. To avoid this, take things slow and gradually build up over your fitness plan.

 

Listen to Your Body

You’ve probably heard the saying “no pain, no gain”. While this is a great line for motivation, it should definitely be take lightly. Its normal to feel a bit of soreness and discomfort when just starting a new workout plan, but many beginners make the mistake of ignoring the other serious pains that may accompany the new routine. If the aches and pains intensify, listen to your body and take a break for awhile. Just a day or two will help your body heal and recover. Ignoring this pains and continuing your workout will lead to worse injuries and will definitely take more than a couple days to recover from.

 

Pick the Right Shoes

It may sound silly, but what you put on your feet can greatly affect your fitness journey. Getting the right shoes or footwear and regularly replacing them can prevent injury. Depending on the workouts you do will determine the support you need. Going for a run and participating in a studio fitness class require two completely different types of footwear. Many beginners make the mistake of using the same sneakers for every workout.

 

Keep Track of Your Progress

One of the biggest mistakes a beginner will make is not keeping track of their goals and progress throughout their fitness journey. By keeping track of your workouts, you will see the progress you are or aren’t making. Take notes of the exercises you did, the weights you used, and how many reps you did. It’s also a good idea to track your physique by taking pictures and doing weigh-ins. By keeping track of your progress, you can see if you should make any changes if no improvements were made or to keep doing what you’re doing if you plan has been successful.

 

Have a Plan

A lot of the time, beginners have no idea what to do. Many simply begin with going for a run or doing numerous crunches week after week. But the to get the best out of your fitness journey, you need to have a workout plan. To avoid roaming aimlessly around the gym wondering what to do next, find a beginner’s program online or from a personal trainer to get you started and stick with it for at least eight weeks. By having a plan to follow, you’ll have an easier time keeping track of your progress and following a program helps to stay motivated from week to week.

 

David Jeansonne is the founder of CHAMPS BOXING™ and Traffic Jam Events™. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

Recover the Right Way

Recovery is a crucial part of any workout routine because your recovery plan has a significant impact on your fitness progression. Proper rest and recovery will help you reach your fitness goals. Unfortunately, many fail to follow a recovery routine and ultimately hinder their success. Here are my few tips to help get your post-workout plan on track.

 

Plan Recovery Time

Working out often and hard is great – but not allowing yourself to rest can cause serious problems. It’s easy to believe that fitness gurus never take a day off from strength training, but they do! “Recovery is one of the most important aspects of a successful training regimen, but for some reason, it’s commonly overlooked,” John Gallucci, Jr., D.P.T., president of JAG Physical Therapy, said. “Especially after intense or prolonged training, your body needs time to repair tissues that have broken down.” Depending on your workout regimen, be sure to have 24-72 hours of rest between intense sessions.

 

Hydrate and Eat Well

Another important aspect of recovery is refueling your body. Ideally, you should be replacing your fluid loss before, during, and after your workouts. Water helps every metabolic function and nutrient transfer in the body, so having plenty of water will improve every bodily function. Eating well is another key component. I recommend eating within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

 

Sleep and Rest

While this may seem like a no-brainer, many forget that resting and sleeping is part of every effective recovery plan. Developing a regular sleep schedule is the best way to help your body recover. Try going to bed around the same time every night, even on days you are not working out.

 

Don’t Skip Stretching

Stretching is a significant help when recovering from a hard workout. Stretching helps relieve muscular tension and potentially downplay the soreness you experience later. “Make sure you allot at least 20 minutes after a workout to cool down and stretch,” Barbara Bolotte, an International Federation of BodyBuilding & Fitness model, said. “If you don’t plan for it, you are more likely to skip it.”

 

Schedule Recovery Workouts

My last tip for recovery is to remember that not every workout has to be a hard one. A lack of proper recovery can lead to overtraining, which can lead to fatigue, injuries, inflammation, and lack of progress. I recommend scheduling recovery and rest days. This does not mean you cannot train on those days, just take it a little lighter. Rest days can include a light job with extra stretching.

 

If you want to get the most from workouts, you need to prioritize a recovery routine. My five tips will help you maximize recovery and maximize your progress!

 

David Jeansonne is the founder of CHAMPS BOXING™ and Traffic Jam Events™. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

How to Stay Fit During Vacation

Whether you’re taking a personal vacation or traveling for business, it can be difficult to stay in shape while you are away from home. You may have an excellent workout routine built into your normal schedule, but things will get shaken up during your travels. Here are my four tips for staying in shape during your vacation!

 

Explore the City

No matter where you are traveling to, be sure to explore the new landscape by running or walking! One of the best (and cheapest!) ways to see a new city is by going on a jog or walk. If running is not your favorite, then consider renting bikes or taking a bike tour around the town. Many cities are introducing bike shares where you can easily pick up a bike from a bike station to ride around the city. You can either drop your bike off at the same pickup location or finish at a different one!

 

Book for Fitness

When booking a hotel or condo, be sure to check out any amenities that are included. While choosing a hotel that has a fitness center may not always be available, ask about guest passes to local gyms. If you can get out of bed and roll into a gym minutes later, you will have given yourself the best insurance that you will fit fitness into each day!

 

Get Creative

Working out on vacation means you may have to get creative. Many find themselves working out in their hotel room with nothing but themselves and furniture. There are many hotel exercise routines online if you need help getting started! Ivana Levin, a yoga instructor and personal trainer at the Carillon Miami Wellness Resort, recommends using squats, sit-ups, jumping jacks, and push-ups to warm up. She also suggests combining plank variations, squat presses, and burpees to get a full body workout in a tight space.

 

Pack Food

Vacation is the perfect time to splurge and enjoy different foods and feasts. However, it is crucial to pack food and cook when you have the opportunity. If you are staying at a condo or hotel with a kitchen for several days, do not rely on restaurants for every meal. While you can not plan ahead for every meal, you can at least bring some healthier snacks. Be sure to keep hydrated as traveling can dehydrate you!

 

It’s easy to let travel derail your workout routine. However, it is possible to incorporate exercise into your vacation plans! By following these four tips, you can stay fit while traveling!

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

Five Reasons Why You Need to Workout with Others

Getting in a workout routine can be challenging – especially on the days where you don’t feel like doing much of anything. Waking up early or hitting the gym after work can be hard especially when the excitement of working out is gone. Motivating yourself to workout can be difficult, and that’s why many find that having a group fitness scenario or workout buddy can be extremely helpful! Having a partner or group fitness atmosphere can help you enjoy the workout, boost your accountability and motivation, increase safety, and cause some healthy competition!

 

Having Fun

News flash – The treadmill and the bench press aren’t the most exciting ways to pass the time. Working out with your friend, coworker, significant other, or family member can make exercise more fun! Having someone who can help make you smile and laugh during a workout can make it much more enjoyable. Plus by working out in a group, you have the option to exercise in more creative ways! Try playing basketball or racquetball!

 

Boost Accountability

When someone is counting on you to be at the gym, it’s a lot harder to skip. Having a workout buddy will hold you accountable on days where you don’t feel like doing anything. On the days where it’s hard to get out of bed or leave work on time, you won’t want to skip because you know your group is waiting for you.

 

More Motivation

If you’re working out alone, it can be hard to push through that final rep. However, if you have a workout buddy, then you will always have someone cheering you on! It can be encouraging to have someone right there pushing you through a workout rather than tackling the challenge alone.

 

Increase Safety

Another benefit of having a workout buddy or group class is the increased safety. Not all workouts happen in a gym, so if you are someone that enjoys exercising outside, then a workout buddy can increase your safety. Whether that’s hiking in the woods or canoeing on the lake, having a partner is a good idea. Even if you are working out at a gym, a partner will still benefit you regarding safety. Whether that means you will always have a spotter when you’re weight lifting or have someone running with you at night, the buddy system is always beneficial.

 

Healthy Competition

If you are someone that thrives on a little competition, then a group fitness setting is exactly what you need. If your group moves up in weight or pushes through an extra set, you will naturally push yourself further than if you were alone. A study from the National Center for Biotechnology Information found that when individuals exercised with a partner, they exercised significantly longer. They also improved performance on all aerobic activities across multiple sessions.

 

If you don’t have a workout buddy or think working out in a class setting is right for you and your buddy, then check out CHAMPS BOXING™️. Our team is always here for you, whether you need help finding the right workout routine or need the motivation to keep pushing through a class. Learn more by visiting our website: ChampsBoxing.com.

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

This Belongs in NFL Locker Rooms!


If I have brain cancer, I don’t ask my dentist what I should do. If my car has a problem, I don’t seek help from a plumber! Why do you think the public cares what a football player thinks about politics? If we want to know about football, then depending on the information we seek, we might consult with you, but even a quarterback doesn’t seek advice on playing his position from a defensive tackle!

You seem to have this over inflated view of yourselves, thinking because you enjoy working on such a large scale stage, that somehow your opinion about everything matters. The NFL realizes the importance of its “image” so it has rules that specify the clothes and insignia you can wear, the language you use, and your “antics” after a touchdown or other “great” play. But somehow you and your employer don’t seem to care that you disgrace the entire nation and its 320 million people in the eyes of the world by publicly disrespecting this country, its flag, and its anthem! The taxpaying citizens of this country subsidize your plush work environments, yet you choose to use those venues to openly offend those very citizens.

Do you even understand what the flag of this country means to so many of its citizens before you choose to “take a knee” in protest of this “country” during our national anthem?

 

You may think because you are paid so much that your job is tough, but you are clueless when it comes to tough. Let me show you those whose job is really tough.

You are spoiled babies who stand around and have staff squirt Gatorade in your mouths, sit in front of misting cooling fans when it’s warm, and sit on heated benches when it’s cold. That’s not “tough” that’s pampered.

You think that you deserve to be paid excessively high salaries, because you play a “dangerous” game where you can incur career ending injuries. Let me show you career ending injuries!

You think that you deserve immediate medical attention and the best medical facilities and doctors when injured. Let me show you what it’s like for those who really need and deserve medical attention

You think you have the right to disrespect the flag of the United States , the one our veterans fought for, risked limbs and mental stability to defend, in many cases died for. Let me show you what our flag means to them, their families, and their friends.

You believe you are our heroes, when in reality you are nothing but overpaid entertainers, who exist solely for our enjoyment! Well, your current antics are neither entertaining nor enjoyable, but rather a disgrace to this country, its citizens, all our veterans and their families, and the sacrifices they have made to ensure this country remains free. You choose to openly disgrace this country in the eyes of the rest of the world, yet with all your money, still choose to live here rather than in any other country. People with even the slightest amount of “Class” will stand and respect our flag. Where does that put you? You want to see heroes… here are this countries heroes!

You can protest policies, the current government, or anything else you choose, that is your right. But when you “protest” our flag and anthem, you are insulting the nation we all live in and love, and all those who have served, been injured, or died to keep it free. There is nothing you can do or say that can make your actions anything more than the arrogance of classless people, who care about themselves more than our country or the freedoms for which our veterans and their families have sacrificed so much, to ensure you have the “right” to speak freely. Our country is far from perfect, but if you can point to any other country where your freedom and opportunities are better than they are here, then you just might want to go there and show respect for their flag!

If you respect America and all those who have sacrificed so much to keep her free, please forward this to your friends and relatives. Eventually, it should end up in the mailboxes of those who choose to disrespect our country, its service members, our veterans, their families, and all of us who appreciate the freedoms America represents.

David Jeansonne is a successful entrepreneur based in New Orleans, Louisiana. His goal is to help the less fortunate and improve his hometown community. Read more of his philanthropy blog or check out his Twitter!

 


Originally published at davidjeansonne.net.

How to Start Working Out Regularly

Getting on the workout grind can be challenging and difficult. However, from boosting your energy levels and reducing stress to losing weight and improving your sleep, there are many reasons why you should incorporate working out into your life. If you have no idea where to get started, here’s my roadmap for finding a workout routine that you can stick to.

 

Buy Proper Gear

Having the proper gear for working out is a must. Not only will you help prevent injury, but buying new workout gear can boost your motivation! Your necessary equipment will be dependent on what type of fitness routine you follow.

 

Start Small

As you begin to work out, think about long-term consistency and ask yourself how many days a week can you realistically fit working out into your schedule. Your fitness goals will determine how often you need to work out. For some, this may mean three to four days a week, while others may want to work out more. Maintaining regular workouts in your schedule is the most important key – but remember, you will not see results instantly, which is the number one reason exercise routines fail more often than not. If you were to go to the gym for 9 hours straight, you will not return home to look in the mirror and see a new you. If you go to the gym every single day for 9 days, and you come home every single day and look in the mirror, you will not see a new you. If you are patient, create a moderate/doable routine, and are very consistent with it while being patient with the results over the course of 30 short days… You WILL see results.

I recommend scheduling three workouts a week to start. The most motivating and encouraging way to work out is via the newest and proven trend that has become the norm which is group fitness. Find a friend or colleague that is already in a group fitness program of some sort – this will help you become instantly comfortable and better introduced to the program versus walking in to a new class as a first-timer.

 

I suggest trying out CHAMPS BOXING™️. Our team is always here for you, whether you need help finding the right workout routine or need the motivation to keep pushing through a class. I believe CHAMPS BOXING™️ is the most interactive, fun, and effective lifestyle workout. Find out for yourself by visiting our website: ChampsBoxing.com.

Working out regularly can be a difficult task to start, but with motivation and determination, you can find success! Be sure to check back soon for a blog on how to keep your workout motivation!

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!

The Two Main Keys to Physical Fitness

David Jeansonne recently opened CHAMPS BOXING™️, a boxing-inspired group fitness gym, because he wanted to bring his community a revolutionized, safe way to get a great workout in a fun-for-all format. Jeansonne is dedicated to helping others achieve physical fitness success and here are his two main key components.

 

Motivation

Motivation is one of the two keys to physical fitness success. Without motivation, nothing would ever get done. According to Richard Price, the Regional Security Director at Blumont, Inc., motivation is an internal process that focuses a person towards goals and objectives. “In context, motivation can be said ‘the will to work,’” Price said. “Motivation can come from the enjoyment of the work itself, the desire to achieve goals and objectives, and from the sense of satisfaction that can be gained from successful completion of a task, or achieve the desired outcome to something more complex.”

Motivation stems from ambition and desire. For some, losing weight may drive their physical fitness goals. For others, it could be wanting to live a healthier lifestyle or to feel better about themselves. When it comes to reaching physical fitness goals and getting the results you desire, you need to be motivated in order to achieve the results. Before you even start working out, you need to make sure that you are self-motivated and that you have the support you need to motivate you when your motivation runs out.

One of the best reasons to workout with CHAMPS BOXING™️ is that the team is always going to help motivate you. Whether that means helping you push through the final ten minutes of a workout or offering physical fitness advice, the CHAMPS BOXING™️ team is determined to help you achieve your physical fitness goals.

 

Determination

That brings us to the second key to physical fitness success: determination. When it comes to physical fitness, determination is essential. For any change that comes out in your life, especially physical fitness, requires determination. You can only achieve your goals when you are entirely focused on the end result.  

Achieving your physical fitness goals is not always easy, and it requires lots of motivation and determination. CHAMPS BOXING™️ is a great outlet for those in the New Orleans area to receive more motivation and determination to achieve their fitness goals. To learn more about CHAMPS BOXING™️, please visit their website!

 

David Jeansonne is the founder of Traffic Jam Events™, a nationally renowned automotive-marketing firm. He is also an award winning entrepreneur and business strategist. Read more of his entrepreneurship advice or check out his Twitter!