Modern Fitness: The big impact of small changes and developing a routine

All week, we've been sharing words of wisdom from Mississauga’s top fitness experts, who were kind enough to speak with Modern Mississauga's Lead Fitness Writer, Alicia Jones. We kicked off the week with Alicia's own insights. We followed that up with some guidance for older adults from fitness expert Christina Nowak, words of inspiration from Flavio Gracile, and the importance of community with Crystal Mallari. For our final installment, Alicia gets some valuable tips about the power of incremental change from Alex Cibiri.

 Alex Cibiri

Alex Cibiri

Alex Cibiri’s powerful demeanor and thirst for knowledge has given rise to a whole new approach to CrossFit.  As the owner of Elements CrossFit and a CrossFit coach, Alex shows young and middle-aged professionals a fun and innovative way to get fit. Alex places a strong emphasis on proper form, full range of motion and proper technique before applying the higher intensities needed to reach outstanding fitness levels.  Whether you’re learning new techniques or applying them with vigor, the most important component is that you keep moving and have fun.

Alex says: “It’s not about magazine covers and photo shoots, it’s about being better than you were yesterday and enjoying the journey while learning along the way. Have fun using your body for what it was designed to do – move. Take care of your body and it’ll take care of you!”

Alex’s tips revolve around this principle:

Fitness is not about perfection or 6-pack abs. Fitness is about wanting to be a little better every day - learning from your mistakes when you mess up and using that to make you better in the future.

  1. Squat – period: “I’m talking full depth crease-of-the-hip-below-top-of-the-knee squats.” You don’t have to do the same thing every day. Change it up - Squat Light. Squat Heavy. Back Squat. Front Squat. Overhead Squat. Medicine Ball Squat. Kettlebell Goblet Squat. Just squat, period. Your body will love you and it translates to all areas of your fitness. Bonus points if you can squat every day!
  2. Develop habits singularly: This holds true especially for long-term nutritional changes. One at a time. The biggest mistake many people make is trying to change 10 things all at once and then being devastated when they fall short of absolute perfection a few weeks later. Make an effort to spend at least two months developing any new habit you want to add to improve your lifestyle. And when one is set, then decide to add in another. Don’t forget, contrary to common beliefs it takes as much as 60 days to develop a habit, so don’t get defeated if you fall off once or twice on your way. Get back up and work at it until it’s cemented in your brain.