When I enter the gym with a goal, it is a goal with many different aspects. I can’t pin it down. I want to maintain weight management, strength and mental wellbeing. That’s just the same as 30 years ago and will probably never change.
But if I get the little things right, then achieving the above can be fairly straightforward. So, about those little things…
I want to improve my grip. A better grip can lead to personal bests by lifting heavier or for longer. Same with my breathing. If I remain in control of my breathing then it undoubtedly helps with a tough set. I want to discover new exercises and therefore experience new challenges that will put my body under a different kind of stress. These are just a few examples of the little things that, put together over time and with consistency, will get me the big goals.
I want to get a message to anyone who set out a new year’s fitness goal, particularly those of you who have any ideas of quitting. Get the little things right.
Any grand resolution such as weight loss (by far the most requested goal in January) needs all the little things in place and working consistently if you are to reach your goal. And most people who don’t reach their goal don’t reach it because they give up, lose direction, become demoralised and get bored.
So, with what I’m about to suggest, I didn’t mean to get too technical when I start blabbering on about grip improvement. That is a personal thing to me, and, well, I make it a priority to my clients. But there are lots of little things that can be undertaken in order to really tackle those new year’s fitness resolutions this year. So, whatever the goal, here’s a few little tricks to keep you focused.
Write your achievements down. I used to go into the gym with a pen and a notebook to write down new bests for all of my programmed routine. If I had curled for 15 with a pair of 12k instead of the 10’s, I would document it. It works the same for cardio based equipment too. If you have rowed your furthest on the rower in the given time then write it down so that you know your future targets on that exercise. Indeed, with your phone at hand you can write your notes on an app and also take a picture of a cardio machine screen.
Aim to try your best, but know that every gym routine will not be a day of new personal bests. Life just isn’t like that. But also know that every routine is very useful. Footballer Eric Cantona said,”I prefer to play and lose rather than win, because I know in advance I’m going to win.” If you turn up, you are winning, even if it doesn’t always feel like it.
Put healthy options at the forefront of your mind. The best way to do this is to create visual triggers. I have recently gone a few weeks without making a fruit smoothie. It has always been a staple for my wife and I every morning, but somehow with pallets of stuff still coming over from England, the Nutribullet smoothie machine had been pushed right to the back of the cupboard to make room for new stuff. Instantly it became out of site, out of mind. The box of Celebrations, however, have lived on the kitchen table all over Christmas. You can try organising your kitchen so that healthier snacks are at hand. Also, don’t even give your gym kit time to get comfortable in a draw. Lay it out ready to pack into your sports bag or put straight on.
Think. Yes, think more. Meditate more. Pray more. Walk and observe nature. Whatever you prefer. Lay in a hot bath, lock the door with a good book (not a screen) and simply have some quiet time. As long as you give yourself time to think it doesn’t matter how you do it. This keeps your focus sharp, rather than the days bogging you down.
And lastly, enjoy it! Exercising towards a goal shouldn’t be a slog. Well, not always. It can be difficult to find the motivation in getting to the gym on a cold, dark morning or evening. And then there’s actually finding the time to get there. There’s no doubt, the gym has lots of equipment and it’s great when you find like-minded people in a class, but if life has got in the way and you don’t have the time or money, then there are some fantastic home routines that can take just 20 minutes without loads of space or equipment needed. If you start becoming frustrated by missed gym visits and feel down on yourself then it is the first sign of giving up on your fitness goals because you are not enjoying it.
I hope these ideas can really help you to stay focused on your fitness journey. Let me know how you get on!
Never Give Up PT 