Power Physical Therapy & Sports Medicine - December 2018

4 FITNESS GOAL MISTAKES TO AVOID SET THE RIGHT GOALS THIS NEW YEAR

Choosing the right goal is perhaps the most important part of achievement. Be brave and challenge yourself this year, but increase your chances of success by avoiding these four common pitfalls. 1. Getting 'Toned,' 'Buff,' or 'In Shape' Do yourself a favor and delete vague fitness terms like these from your vocabulary; they don't mean anything, and there's no way to achieve them without a concrete definition. For instance, once you understand that "toned" really means "lean and muscular," you can create a workout plan that helps you shed fat and reveal muscle. And "in shape" can have different meanings depending on your current fitness level. To you, does it mean completing a difficult WOD, losing weight, or reducing your blood pressure? Be as specific as possible when creating your goal. 2. Losing a Large Amount of Weight Losing lots of weight is fine as a long-term goal, but it will take a while. To prevent feelings of discouragement and failure, it’s best to create smaller milestones to hit along the way. Decide what you can realistically achieve during a manageable period of time — perhaps 3–6 months — and make that your first goal. While the scale is a handy tool to evaluate your progress, don’t rely on these numbers alone. Use multiple techniques, such as progress photos, measurements, and the way your clothes fit. 3. Setting Unrealistic Goals Challenging yourself is one thing; setting yourself up for failure is another. If you spent Slick roads and icy sidewalks become part of the landscape every winter, and every year the risk of falling is very real. For many people, avoiding a fall can be difficult enough without ice coating every walkable surface. Young or old, here are a few ways you can stay on your feet this month. IF THE BOOT FITS The correct footwear can save you from a nasty tumble or heart-stopping slip. Finding boots that are specifically designed to keep you steady on a slippery surface is a must. It's also a great idea to buy waterproof footwear to keep your feet warm and dry in the snow. Ice cleats can be helpful as well; they slip over your regular shoes and give you the added grip you need. If you don’t want to wear your winter boots anywhere but outside, bring an extra set of shoes with you so that you can switch once indoors. ONE STEP AT A TIME It's important to move cautiously when you’re on an icy sidewalk. Make sure to keep your feet flat while you’re walking and your hands out of your pockets, SLIPPING AND FALLING

three years putting on weight, it's not going to come off in three weeks. If you're juggling a 50-hour work week with a family and chores, you're probably kidding yourself by swearing to hit the gym every night after work for an hour. If you're a hardgainer, trying to look like Arnold will be an exercise in futility. Don't be afraid to push yourself, but set goals you stand a chance of achieving. Once you hit those successfully, set some new ones! 4. Letting Instagram Influence Your Goals Your favorite fitness Instagrammers may look like gods and goddesses online, but keep in mind that they're only showing you their best selves on their best days with the best angles and lighting. Instead of trying to be someone else, focus on yourself! Just because they're hitting PRs or rocking bikinis or eating a vegan diet doesn't mean you have to. Decide what you really care about, then choose goals that will make your life better every day — even when the camera isn't around. Don't wait until January to get started. Decide ahead of time what you want to achieve, make a plan now, and set yourself up for success!

WHEN YOU CAN’T STOP THE FALL, ROLL WITH IT

which will help you balance should you start to slip. It also helps to spread your weight out evenly by not walking with your feet close together. Try not to be distracted when you’re walking on ice — keep your eyes forward and make sure you know where you’re placing your feet. KNOWING HOW TO FALL Unfortunately, even with all the precautions in the world, falls still happen. While no one has invented a way to trip and fall gracefully, there are a few ways you can avoid a serious injury when it does happen. If you find yourself starting to fall, lean forward to help prevent a direct impact to your spine or the back of your head. Try to roll with it, or, if you’re falling backward, try to land on your bottom. Also, try not to catch your full weight with your arms or hands, as that can lead to broken arms or wrists. If you do slip and fall this winter, it’s important to address your injury. It's better to seek out medical attention than ignore the problem, which can only get worse the longer you put it off.

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