First, I will address mindset. Mindset is paramount to achieving the level of fitness you desire. Ask yourself the following:
- Am I making excuses?
- Is it too hard?
- Am I doing my best?
- Am I beating myself up for missing a workout or eating something unhealthy?
- Who am I looking at in the mirror?
- Am I taking time to relish the small successes?
As a fitness and tactics instructor, I hear a lot of excuses for why a student can't do something. Some of these excuses are legitimate: injury, illness, etc. But, most of the time, these excuses are a result of preconceived limitations. The student has made up his/her mind that they aren't strong enough, fit enough, too fat, too skinny, too whatever to accomplish the short term task.
When you begin to work toward a long term goal, yes it should be realistic, but shouldn't it also stretch you beyond anything you've accomplished? Are you going to make excuses for not giving 100% in the short term to accomplish your long term goal (marathon, adventure race, MMA fight, summit . . .)? No. Your mindset should be such that you have decided that each one of your workouts, the way you eat, etc. is part of the journey. You will never run a marathon if you defeat yourself during workouts. Your workout and eating habits should make you as mentally fit as they make your body.
My wife is an avid kick boxer and mixed martial arts practitioner. She recently suffered a severe sprain during a workout. The next day, after x-rays, etc, she crutched into the gym and sat the bench watching the workout, visualizing and internalizing that session's instruction. The next day, she hobbled onto the mat and worked out on her knees and back working ground techniques and core. Two weeks later, she was sparring on one leg. Why do I use this as an example? Because she made no excuses, treated her injury, yes, but made absolutely no excuses. Mindset.
Is It Too Hard
What is too hard? Only you can judge that. But, in my experience, people who tell me it's too hard have already defeated themselves mentally. Now, I'm not saying you should train recklessly or over train. But, if you are vocalizing or thinking that your workout is too hard, you may want to do a gut check and find out why you are saying it's too hard. Is it a legitimate reason, or are you giving up the fight? Only you can answer that question.
If you train with me, I will encourage you not to quit, push you. But if you tell me it's too hard, I will stop the work out and have you do a mental check. Only you can overcome your fears. Only you can determine if your mind is in it or if you have defeated yourself.
Am I Doing My Best
This is self explanatory. Only you know if you are doing your best. Praise yourself when you do. This should be your mantra. I will do my best.
When it gets hard, when you feel the stretch, ask yourself, "Can I give more?" If you can't, you are probably doing your best. If you give it your best effort, you will see the results.
Self Deprecation
Unfortunately, I have seen so many of my students really get down on themselves when they miss workouts, slip in their diets, etc. I tell them and you (if your are doing this), "Stop!"
Let it go. Forgive yourself and move on and toward your goals. You aren't perfect; I have yet to meet anyone who comes close to perfection.
This behavior is ultimately self-defeating and will lead to a downward spiral and regression. You need to understand you will make mistakes. You will slip. Get over it and continue!
Who am I Looking at in the Mirror
OK, this is obvious. When I look in the mirror, I see my reflection. Yep. But, which reflection?
When you look in the mirror, are you focusing on your spare tire, saddlebags, crow's feet? If you are, you need to stop. Part of a healthy mindset, is seeing your strength. You should be able to see yourself trim and fit. You should learn to visualize your potential when you look in the mirror. If you can't do this, stop looking in the mirror.
Are You Rewarding Yourself?
Take time to give yourself a "pat on the back". When you do your best in a workout, you make it to the end, you progress, you need to reward yourself. Do not fail to do this. It is essential to your well-being and progression.
I've seen over and over again, students and team mates who become critical of themselves and fail to realize that what they just accomplished was an incredible feat. Not everyone can do what they just did. And you, you need to remind yourself the same thing. Tell yourself, "wow, I just finished something not everyone can do." Believe me, if you do the workouts I give, and you finish them, you have accomplished something I see maybe 2 people complete out of 20 during a workout session. And when I say complete, I mean do without stopping; without defeating themselves.
So, before you begin any kind of training and diet, you need to have the mind set to accomplish your long term goal. And as a side note, make sure you write them down.
I'm here for you all. I will be giving sample workouts and some diet advice. I will also post my monthly play lists (I love to run and workout to music).
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