Many people start the new year with ambitious fitness goals, but maintaining that momentum can be tough. If you’ve already found your resolutions slipping, you’re not alone. Peloton instructor, Adrian Williams, understands this struggle and offers some practical advice to help you get back on track.
The Pitfalls of Overly Ambitious Goals
One of the biggest mistakes people make is setting goals that are too difficult to achieve right away. Williams notes, “A lot of times, when something is too hard, it is defeating for a lot of folks.” Instead of aiming for intense workouts five or six days a week, he suggests scaling back to a more manageable frequency. If you were lifting heavy weights, consider reducing the amount or duration. The key is to build confidence gradually. It’s not about how hard you start; it’s about creating a sustainable routine.
Focusing on Lighter Efforts
Williams advocates for starting with exercises that feel “a little bit lighter.” This approach helps build a solid foundation without overwhelming your body or mind. He emphasizes that fitness should not be about immediate, drastic changes, but rather about gradual progress and enjoying the process. This could mean shorter workouts, lighter weights, or simply choosing activities you find enjoyable.
Building Confidence Through Consistency
The idea is to build your confidence with fitness. As Williams explains, “Once you build the confidence, it becomes part of what your body craves.” When you feel good after a workout, you’re more likely to want to continue, and maybe even push yourself a little further. If you feel satisfied after 15 minutes on a walking pad, stick with that. Incrementally increasing your activity levels, rather than trying to jump into an extreme routine, is more effective in the long run.
The Importance of Enjoyment
Finding enjoyment in your workouts is crucial for long-term adherence. Williams states, “I always say, go to the thing that makes you feel good.” Whether it’s dancing, walking, swimming, or a specific type of strength training, selecting activities you genuinely like will make it easier to stay consistent. Fitness doesn’t have to be a chore; it should be something you look forward to.
The Power of Strength and Mobility
Adrian Williams highlights two often-overlooked aspects of fitness: strength and mobility.
Strength Training for Overall Health
He believes that strength training should be the foundation for everyone. “Strength should be everyone’s base for being able to do anything well,” says Williams. “This is outside of working out. This is just being able to move well for the rest of your life.” He stresses the importance of building muscle, especially as we age. Muscle keeps your body healthy and safe. He notes that women, who often shy away from strength workouts, begin to lose muscle mass in their 30s and 40s. It’s a common misconception that strength training will make you bulky. Williams clarifies that building muscle like a bodybuilder requires a lot of dedicated effort; strength training, in general, can also help build general strength.
The Underrated Value of Mobility
Mobility exercises are another key to overall fitness and well-being, according to Williams. He understands that many find mobility workouts boring, but says that they can be surprisingly enjoyable and highly beneficial. Increased range of motion is essential for daily activities and overall physical health. Incorporating stretches and mobility work into your routine can improve your body’s function and prevent injuries. Williams demonstrates his favorite stretches, including the kneeling hip flexor, pigeon, and scorpion stretches, on social media, highlighting their importance in maintaining flexibility.
Peloton Strength + App and Custom Workouts
Williams recently discussed the Peloton Strength + app, which provides custom workouts and programs from various disciplines. This app is designed to cater to different fitness levels and goals. The app offers a range of programs including a Glutes & Legs Strength Program which allows members to track their progress over time using a benchmark class at the end of the program. The platform’s goal is to make fitness more accessible and tailored to individual needs.
Diverse Programs for Diverse Needs
The Peloton Strength + app features some of the industry’s “best” instructors, offering a variety of classes. This variety ensures that users can find workouts that match their preferences and fitness levels. Whether you’re looking to build strength, improve mobility, or increase your overall fitness capacity, the app is designed to provide structured and effective guidance.
Adrian Williams: More Than Just a Trainer
Adrian Williams is a powerhouse instructor with a unique approach to fitness. He is a native New Yorker with bold Bronx energy, a competitive sprinter and a passionate photographer. His lighthearted humor shines through his coaching, as he motivates others to find joy in their fitness journeys. His goal is to encourage others to be their best selves through movement. Williams’ fitness journey started after the economic downturn following 9/11, which led him to work as a trainer. He quickly became known for his high-performance approach and high-octane classes.
A Philosophy of Positivity
Williams believes in the power of second chances and encourages his followers to focus on progress, not perfection. He turned down an opportunity to join Peloton in 2018, but later embraced the chance, illustrating his belief in timing and adaptability. He strives to create a welcoming and inclusive environment for all his students. He aims to make everyone feel motivated, no matter their experience with fitness.
Getting Back on Track: Practical Tips
If you’ve fallen off the wagon with your fitness goals, here’s a summary of Adrian Williams’ advice:
- Start small: Don’t try to do too much too soon. Reduce the intensity and duration of your workouts.
- Focus on what feels good: Choose activities you enjoy to make it easier to stay consistent.
- Incorporate strength training: Build muscle to support overall health and well-being.
- Prioritize mobility: Improve your range of motion with stretching and mobility exercises.
- Build confidence: Focus on making small, consistent improvements rather than drastic changes.
- Listen to your body: Adjust your workouts as needed and don’t be afraid to take rest days.
The Long-Term Benefits of Consistent Exercise
Remember, fitness is not a sprint; it’s a marathon. By following Williams’ advice, you can build a sustainable routine that will benefit your physical and mental health for years to come. Building a consistent exercise routine is about making it a part of your lifestyle, something that you crave and enjoy.
In conclusion, if you’ve already stumbled on your fitness goals this year, don’t be discouraged. With the guidance of instructors like Adrian Williams, it’s never too late to get back on track and create a healthier, happier version of yourself. By starting small, focusing on enjoyment, and incorporating strength and mobility, you can achieve your fitness aspirations.
