Why Weight?

5 Worst Fitness Mistakes

By Bob on July 24, 2013 4:22 AM

I used to be a jogger. I say "used to" because I fell off a 12' ladder in 2005 and shattered my heel which resulted in a trip to ER and three surgeries. Today I walk, but Charlotte and I are pretty routine about our exercise routines.

Three to four days a week, you'll find Charlotte on the treadmill or using Wii Fit. Me? I'll be out for a four mile hike in our neighborhood. We're both cancer survivors, so we appreciate just how important it is to exercise. We stick to our programs, but a lot of workout and fitness routines get hijacked by some pretty common mistakes. 

5 Worst Fitness Mistakes 


1. Working out without a plan
I used to have a gym membership and I'd walk in and just wing it. Not a great idea. I never got the results I wanted because I never had a workout plan to help me reach my goal. Hire a trainer or do some online research to help you get a plan in place, then stick with it. You'll be a lot happier with the results. 

2. Doing too much at once
Pushing your body too far is a good way to break it (believe me, I know). Your body needs time to repair itself, so alternate days of strength training -- upper body one day, lower the next day. It's a good way to help minimize damage and decrease soreness.

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3. Not following a sound diet
Want your body to recover faster? Fuel it with the best nutrients. Your body needs protein and vitamins so make sure what you're eating furthers your fitness goals. Plan your diet like you plan your workouts.

4. Losing focus
Cardio sessions can take a solid 20-30 minutes and a good weight program can take up to 45 minutes. Be a clock watcher to make sure that one-minute rest period doesn't turn into five or 10 minutes. Keep focused and moving towards completion.

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5. Being active only during workouts
Hey, I looooove being a couch potato, but a little bit of that goes a long way. Workouts are just harder when they're the only time you're physically active. When we're sedentary it slows circulation and fat burning which counteracts our workouts. In addition to working out, Charlotte and I work in the yard or down at the ranch to keep us active. Whatever you do - just remember to keep moving. 


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Why Weight? is a column on diet, nutrition and making better choices so you can live a longer healthier life. The authors are not doctors and nothing here should be taken as medical advice. Always consult your physician before making any changes in diet, exercise, nutrition or cell phone provider (Let's face it doctors are just really, really smart, they know a lot about a lot of things). Our goal is simple: We want all Baby Boomers to live long enough to get back the money they've paid into Social Security since taking their first summer job. Remember, your children's inheritance isn't going to spend itself. It's up to you.
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Diabetes-Friendly Chicken Burrito Bowl

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By Laura Cipullo and Lisa Mikus, authors of Everyday Diabetes Meals
Image credit: Colin Erricson

Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.


If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

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