What's Missing in Your Fitness Journey
Training and nutrition can only take you so far without this missing piece. After a while in fact, this missing piece can really deter your discipline and consistency. I wanted to talk about this piece because it isn’t talked about enough. People focus so much on getting in the gym and eating right that they completely leave this piece out of the equation.
This missing piece I’m referring to is MINDSET. Without the right mindset, nothing will be achieved.
Because your mental will power will either carry you to your fitness goal, or away from it.
If you’re someone who is trying to lose fat or lose weight, your mindset is incredibly crucial.
If you’re someone who is trying to put on muscle mass, your mindset is incredibly crucial.
If you’re someone who is trying to recover from an injury, your mindset is incredibly crucial.
All these goals I’ve listed out have one major aspect in common: they take time.
You have to be in it for the long haul for all these goals to not only be achieved, but sustained. If you shoot for quick fixes and shortcuts, you’ll end up right back where you started eventually.
When you go on these journeys a major part of you has to CHANGE for these goals to be achieved. Your LIFESTYLE has to change. The way you lived before was not getting you there, so now you have to switch things up. Of course not all at once, but still big changes will occur. When things like weight loss, fat loss, muscle gain and injury recovery are begun, we’re usually excited to start. We got our new program, supplement, gym clothes etc and we’re fired up and ready to see these goals happen, tomorrow…
That instant gratification styled mindset kills your gains. We do one workout, one rehab session, eat one balanced meal and we want results. There’s a reason ADHERENCE is the #1 variable for results. Being adherent physically means being adherent MENTALLY as well. Your mindset has to be in the game long-term or you’ll NEVER see results.
Because the body follows the mind. If your mental game ain’t on point, your physical game won’t follow. Point blank.
Here are 5 ways to keep your mindset on point during your journey:
Actually ENJOY your program.
If you’re doing a program and you don’t enjoy it or it’s too hard, there’s NO WAY you’re gonna stick to it. Why would you? When’s the last time you consistently did something you hated? (Besides taxes, we all hate those but hey IRS ain’t gettin me). Build a program or have one made for you that you actually like. Don’t feel that you HAVE to do any specific exercise. There’s always a modification or alternate way to achieve the same goal.
Follow the 80/20 rule
Have 80% of what you eat be wholesome, nutritious food that fuels your goals and 20% be things you enjoy. Don’t think you have to starve yourself to see change. Having that 20% will help you stay adherent to your program and keep your sanity. We can’t cut out EVERYTHING we enjoy. You won’t last I promise. Sustainability is the key here. Be flexible and you'll last for the ride.
Don’t punish youself should you slip up along the way
Your journey WILL have bumps. You WILL have an off day in the gym. You WILL mess up on your routine and eat an extra cookie, ice cream scoop or pizza slice. It is not the end of the world. Memorial Day weekend just passed and I’m sure you had some BBQ food. Burgers, hot dogs, ribs, whatever it was was that day. Don’t feel bad about eating those foods. It’s okay. You’re not a failure, you’re not a quitter, you’re freaking human. And even if it’s a regular ole’ Tuesday and you eat some pizza, give yourself a break. Shake it off and get back to your program. One salad didn’t make anyone lose weight, just like one pizza slice didn’t make anyone gain weight (I'm paraphrasing that).
Do some kind of activity that makes you happy weekly
Every single week take some time to do something you enjoy. Go see a movie, go rock climbing, go for a bike ride, go see a play, whatever that thing is, DO IT weekly. Having some kind of mental release from your stress is key for adherence. Whether that activity is physically active or not, have that activity be something that you know will make you happy.
Meditation is so freaking key. I’m going to write a whole article on it as well, but I wanted to give you a preview of it here. Meditation is an essential exercise for your brain to maintain mental clarity and control. The world throws so much at us and our brain is constantly processing information all the time. Just like your body, your brain needs recovery and rest. Meditation is that rest. You don’t have to meditate for 30 minutes to see changes. Start slow with 3-4 minutes and work your way up. Trust, you will not regret giving yourself mental recovery.
If you're still having trouble adhering to a routine, adjusting to a new lifestyle or don't know how to apply these steps, let's work. As a coach keeping you accountable is a huge portion of what I do. Without hounding you, I'll keep you on task and help you maintain discipline along your journey. If you have someone to report to, you're WAY more likely to get busy than if you were to just rely on yourself.
As your coach I would build everything you would need to get after it including your training, your nutrition and keeping you focused. We strategize ways to adapt to a new lifestyle to achieve whatever goals you have. Schedule your free 30 minute strategy call with me HERE and let's get busy!