During the Superbowl on Sunday, the players will use various techniques to focus. They will be instructed to "bring their 'A' game" and "get in the Zone". If they don't, they'll be told to "get their head in the game". If they are feeling tired or any pain, they'll be directed to use "mind over matter" to push through it.
All of these techniques require having the right mindset.
Professional athletes have to have total control of their mindset at game time. But, athletes aren't the only ones who need to master that skill—we all benefit from being focused, confident and positive.
Attitude affects us in all sorts of ways. I observe how it affects people's training daily.
If someone comes in to workout after a mess up at work, a fight with a spouse or kid, or before going into a stressful situation, that client most likely is not going to be hitting a new personal record during the session. The focus isn't there.
If someone doesn't think he can do an exercise or lift a certain weight even though I'm confident he can do it, his performance will be affected. But, if I get that same person to change his attitude and believe he can do it, he will. And, then once he sees he can do it, he'll continue on.
We've all heard inspiring stories about people going through a tragedy while maintaining a great attitude. And, we've all probably witnessed people whose somber outlook lead them into a downward spiral.
It really is quite amazing to see how mindset affects things. The great thing is we are in charge of our own mindset—keep that in mind so you can control & benefit from it.
Thursday, January 30, 2014
Wednesday, January 22, 2014
Create Habits for Success
We're three weeks into 2014. How are you doing with your New Year's Resolutions? Hopefully, you're still going strong and feeling good.
If you are, fantastic—keep up the good work!!
If you're not, don't give up! Just hang in there a little longer. You need time for your resolution to become a habit. (If you've been doing something consistently for 3 weeks, you're almost there.) Once it's a habit, it will be SIGNIFICANTLY easier to keep going. Once it's a habit, you won't have to think about it, remember it, make a choice to do it, use your willpower to do it. And, if you have a bad habit, you know how hard habits are to break.
Think about all the things you do in a day without really thinking about them. These are the routines that get you productively through life. When you wake up, you brush your teeth; you walk your dog; you stop at the same place every day for a cup of coffee. You call your mother on Sunday; pay bills on Monday; go to the dry cleaner on Tuesday. You do many of the same things daily, weekly, monthly, without hesitating. These things may not be entirely enjoyable, but they don't require motivation—they've become habits.
Research has shown that we have a limited supply of willpower. So, habits are good—they let us save our willpower. We might need it to stay focused on a big work project at the end of the day or to turn down a piece of cake after dinner.
Whatever you resolved to do, stick with it! It will get easier (I actually prefer to say you will get better). Pretty soon your positive change will be part of your regular routine, and you'll be able to use your willpower for something else :)
If you are, fantastic—keep up the good work!!
If you're not, don't give up! Just hang in there a little longer. You need time for your resolution to become a habit. (If you've been doing something consistently for 3 weeks, you're almost there.) Once it's a habit, it will be SIGNIFICANTLY easier to keep going. Once it's a habit, you won't have to think about it, remember it, make a choice to do it, use your willpower to do it. And, if you have a bad habit, you know how hard habits are to break.
Think about all the things you do in a day without really thinking about them. These are the routines that get you productively through life. When you wake up, you brush your teeth; you walk your dog; you stop at the same place every day for a cup of coffee. You call your mother on Sunday; pay bills on Monday; go to the dry cleaner on Tuesday. You do many of the same things daily, weekly, monthly, without hesitating. These things may not be entirely enjoyable, but they don't require motivation—they've become habits.
Research has shown that we have a limited supply of willpower. So, habits are good—they let us save our willpower. We might need it to stay focused on a big work project at the end of the day or to turn down a piece of cake after dinner.
Whatever you resolved to do, stick with it! It will get easier (I actually prefer to say you will get better). Pretty soon your positive change will be part of your regular routine, and you'll be able to use your willpower for something else :)
Sunday, January 12, 2014
Crowded Gym? No Problem.
This is the time of year gyms are packed with people motivated by their New Year's resolutions to get fit / lose weight / lead a healthier life. Maybe you are one of those people—Great!
What's not so great is that the crowded gym causes problems for both old and new members.
For you gym "regulars", your routines are disrupted. You can't:
Don't let these issues keep you from getting a great workout. There are plenty of things you can do—just look around!
Regulars - use this as a time to mix up your workout, which you should be doing anyway.
Resolutioners - use this as a time to get familiar with some new things. And, don't be intimidated - most of the people around you are in the same boat as you; and, the other people were all in that boat at one time, probably not so long ago. Also, remember that you are on your way to achieving your goals! You should feel good, not intimidated.
Walking into an over-crowded gym may be frustrating and intimidating, but remember why you came. You may not be able to do the workout you planned, but if you stay focused on your goals and are flexible with your routine, you will still get a great workout. And, I guarantee when you're done, you'll feel significantly better than you did when you arrived :)
If you need help with creating alternate programs, I'm happy to help. Call or email me so we can keep you on track to achieve your goals.
What's not so great is that the crowded gym causes problems for both old and new members.
For you gym "regulars", your routines are disrupted. You can't:
- get on "your" treadmill / elliptical / machine, etc.
- get into the class that you always take
- the packed gym is intimidating
- you can't get on a treadmill / elliptical / chest press machine / etc. and it's the only piece of equipment you know how to use
Regulars - use this as a time to mix up your workout, which you should be doing anyway.
Resolutioners - use this as a time to get familiar with some new things. And, don't be intimidated - most of the people around you are in the same boat as you; and, the other people were all in that boat at one time, probably not so long ago. Also, remember that you are on your way to achieving your goals! You should feel good, not intimidated.
Walking into an over-crowded gym may be frustrating and intimidating, but remember why you came. You may not be able to do the workout you planned, but if you stay focused on your goals and are flexible with your routine, you will still get a great workout. And, I guarantee when you're done, you'll feel significantly better than you did when you arrived :)
If you need help with creating alternate programs, I'm happy to help. Call or email me so we can keep you on track to achieve your goals.
Thursday, January 2, 2014
Choose Wisely
As the East Coast braces itself for a blizzard, closing schools and offices before a snowflake even appears, we are reminded that there are some things that are completely out of our control. It's frustrating to be at the mercy of Mother Nature, or anyone or anything for that matter. What we can do is make good use of the things we can control.
Our lives have been shaped by things we've controlled—the choices we've made. Think about where you live, the shape you're in, the job you're doing, who you're in a relationship with, who you hang out with, how you spend your free time. Are you happy with the choices you've made? Are you content with who you are the way you are?
If you are, great! If not, today's the day to make some choices that will put you on track to become the person you want to be, living the life you want to lead. You just need to choose to do things differently.
Not happy with your weight? Choose to stop eating foods that are processed, fried, and full of sugar. Choose to eat whole foods and lean protein & vegetables at every meal. Choose to stop drinking soda, juice and other drinks with empty calories. Choose to drink more water.
Not happy with the shape you're in? Choose to stop watching tv or surfing the net for an hour when you could be working out. Choose to make exercising a priority - choose to wake up early if need be. Choose to exercise with purpose & intensity - hire a trainer if you need help :)
Not happy with the shape you're in? Choose to stop watching tv or surfing the net for an hour when you could be working out. Choose to make exercising a priority - choose to wake up early if need be.
Not happy with your relationship? Choose to get out of it or choose to take actions to fix it, if you think that's possible.
Not happy with your job? Choose to stop going through the motions just because you're comfortable where you are. Choose to start a job search, network, take classes towards switching careers.
The beginning of the new year is the perfect time to make impactful choices—start now and look forward to exciting results!
Our lives have been shaped by things we've controlled—the choices we've made. Think about where you live, the shape you're in, the job you're doing, who you're in a relationship with, who you hang out with, how you spend your free time. Are you happy with the choices you've made? Are you content with who you are the way you are?
If you are, great! If not, today's the day to make some choices that will put you on track to become the person you want to be, living the life you want to lead. You just need to choose to do things differently.
Not happy with your weight? Choose to stop eating foods that are processed, fried, and full of sugar. Choose to eat whole foods and lean protein & vegetables at every meal. Choose to stop drinking soda, juice and other drinks with empty calories. Choose to drink more water.
Not happy with the shape you're in? Choose to stop watching tv or surfing the net for an hour when you could be working out. Choose to make exercising a priority - choose to wake up early if need be. Choose to exercise with purpose & intensity - hire a trainer if you need help :)
Not happy with your relationship? Choose to get out of it or choose to take actions to fix it, if you think that's possible.
Not happy with your job? Choose to stop going through the motions just because you're comfortable where you are. Choose to start a job search, network, take classes towards switching careers.
The beginning of the new year is the perfect time to make impactful choices—start now and look forward to exciting results!
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