I'm battling a set of depth jumps on minute 36 and I'm getting my butt handed to me. I'm breathing heavily, sweat is dripping onto the rug, and my wet-noodle legs might not allow me to clear the next invisible gap Tony Horton insists I leap over. I want to quit and do something—anything—else instead of finish what is left of the workout. But I don't. For some reason, it's important that I prove to you, a stranger, that I'm no quitter!
Trouble is, that's not entirely true. Although I stuck this one out, I bail on my workouts more often that I'd like to admit. I'm too tired. I'm too pressed for time. I'm already too ripped. Okay, that last one's an overstatement, but you get the idea: I manufacture reasons as to why stopping makes more sense than continuing.
I'm not sure why I do that, or more importantly, how to reverse the process. Thankfully, sports psychologist Dr. JoAnn Dahlkoetter, author of Sports Psychology Coaching for Your Performing Edge: Mental Training for Performance in Sports, Business, and Life, does. Dr. Dahlkoetter has worked with handfuls of top-level athletes—including five Olympic gold medal winners—as well as countless people who simply want to live healthily and look halfway decent naked. She also won the San Francisco Marathon in 1980. She knows a thing or two about how to make it through your toughest workouts. 1. Mentally Prepare "People can fail from not being in touch with their bodies," she says. Some PROMATx workouts will wipe you out. But understanding, embracing, and anticipating that you've signed up to tackle a ball-busting workout can help you size up the challenge and muster the fortitude required to overcome it.
2. Find a Workout Buddy If during a grueling workout you find yourself taking a break from taking a break after you just got finished taking a break, consider recruiting someone to train with you. Researchers at Kansas State University found that people who train with a more skilled workout partner, who doesn't cheerlead you through the workouts, worked out for longer periods of time. That's because this competitive attitude supposedly makes you not want to feel like the "weak link" and encourages you to work harder. 3. Get into a Routine Make your workout session as much of a priority as you would other important daily activities, like brushing your teeth, getting to work on time, or DVRing America's Got Talent. "Build a routine so you're doing [your workout] at the same time each day", Dr. Dahlkoetter suggests. "If you don't have a routine, the workout becomes a low priority that might get overlooked." 4. Make Your Goals Specific Instead of saying you want to "lose weight" or "look better," come up with specific goals you want to accomplish, like "losing six pounds," or "finally fitting into my wrestling singlet from college." Those details will offer you something tangible to strive for. The S.M.A.R.T. (specific, measurable, achievable, realistic, and time-targeted) goal technique has proven to be popular and effective for constructing a plan of attack, whether you're tackling work projects or getting through a workout. Click HERE to read about how to set S.M.A.R.T. goals. 5. Use the 3 Ps It sounds pretty hippie, but Dr. Dahlkoetter has "Three Ps"—Positive Images, Power Words, and Present Focus—that can actually help. Studies show that athletes who visualize themselves winning are more likely to succeed. Visualize the whole process, from going to bed at the right time to finishing your workout, and you'll be more likely to get through it, improving your overall concentration in the process. Then, create some "Power Words" to help you push through those super-tough moments. I'm usually spewing four-letter words after about 25 minutes of most of my workouts. Instead, try this exercise: On a piece of paper, write all of your excuses, self-doubts, and negative thoughts about the workout on the left side. Then, on the right side, write what the opposite of that would be. For example: If you write you're "too tired" on the left side, write your "mind and body are stronger and healthier each day" on the right. When you're lagging, tell yourself those things you've written on the right side of the paper. And, finally, focus on the present.
From worrying about work to your kids to whether the Kentucky Wildcats are going to make it to the Final Four (go Big Blue!), we all have plenty of daily stresses to contend with. But your workout shouldn't be one of them; in fact, it might be the only hour of the day you get to focus entirely on yourself. To do that and offer your best effort, you need to be present from beginning to end. That said, during your wall sits or another difficult move that doesn't pose a high risk of injury, feel free to let your mind wander to your "happy place."
This month our guest blogger is our very own, new papa, Shawn Massey. He will be supplying us with his great wisdom over the next few weeks so stay tuned and read what he has to say!! Stuck in a training rut or just tired of the same
boring workout? Why not break out of it by competing against someone
else or yourself? Training with a friend won't just make the time go
faster but it can also drive you both to push that extra 10 percent. For
those of you who are personal training clients, it's not too hard to
goat your trainer into a little competition if you are up to a
challenge. You might also try entering into a race, mud run, or join a
recreational sports team. The drive to outdo your competition (or just
do well for your own satisfaction) will give you a reason to dig down
each workout and give you a new training focus. If one-on-one
competition isn't your game compete against yourself. Each time you do
an exercise try to get more reps or a faster time than last time.
It's time for another guest blogger series. This month our guest is PROMATx Health Club owner and trainer, Brad Covington. In his 4-part series, Brad will discuss what keeps people from obtaining their goals at the gym and what they can do to be successful. There are a lot of determining factors to make sure you are successful when deciding to embark on a "fitter you".
Discipline
Focus
Drive
Motivation
Consistency
Nutrition
Knowledge
The first two I will focus on is "discipline" and "focus". Without these two vital steps, obtaining your fitness goals will be a challenge. DISCIPLINE What defines who you are, what drives you, and how can you make sure to stay disciplined when you embark on your fitness journey? The first step to help with your discipline is to find accountability. This can come in different forms and I recommend doing all of them if you are serious about changing the current state in which you live and function.
Make sure to have someone you are accountable to...don't leave it to chance.
Hire a personal trainer, get a workout buddy, post it on
Facebook or some other type of social media...anything that will have
some external force to keep you accountable and on track.
The more accountability you have the more compliant you will be. This will keep you on the right path to success.
Keep a food/exercise journal.
Research has shown you will lose 64% more weight if you keep track of everything you are doing.
Not only does it make you more aware of your caloric intake, water consumption, and consistency of your exercise patterns, it will also aid you in taking it to a more experienced person who could make modifications to your program if you reach a plateau.
FOCUS
How can you zero in on your goals without letting life get in the way? This is one thing that can compromise your fitness program to the point of no return!
Visualization will help you stay the course and stay focused.
What is visualization, you ask? Get a picture that you would like to look like or a pair of jeans you would like to fit into. Look at that picture or jeans every day.
This will serve as a reminder as to why you are doing the things you are doing to get into better shape.
When things get tough, take a look and this will serve as a reminder and help keep you focused on your goals you have set up for yourself.
Remember to always set goals for yourself.
By doing this you will again increase the level of focus and help you maintain it.
When you are setting goals, make sure to set up short-term and long-term goals.
The short-term goals will keep you focused on the task at hand while the long-term goals will make sure you stay the course.
Make sure the goals are attainable and realistic. By hitting these goals it will help you vault yourself to the next goal!!
Stay tuned for more tips from Brad on being successful at obtaining your fitness goals. In the meantime, be sure to go back and check out our blog entry on setting S.M.A.R.T. goals.
