So you’re getting to they gym on a consistent basis.
Give yourself a pat on the back!
Consistency is key, it’s Step One, but are you truly getting everything out of your sessions so that you’re maximising your performance and health?
If any of the following sounds like you, then it’s time to make some changes 🙂
1. LACK OF INTENSITY
Today’s session has 45 seconds of kettlebell swings.
You stare into space for a few moments, pretending your calculating something, perhaps trying to remember what weight you used last time, but you’re not really sure what weight that was…
You think you can remember last time and the weight, bu then again that weight might have been for cleans…or was it for 20 seconds of swings.
You get part way through the session and realise your guess must have been way off because these swings are feeling pretty light and the session seems way to easy.
Remembering every weight you use can be hard! A simple solution is to write it down! Take some notes in your phone after each session which will make it easier to remember for next time but if you forget theres an easy to access record.
You started at the gym with a friend and two years later you’re still attached at the hip.
You only like going if she’s going to the same session.
You store your towel and drink bottle in the same place.
You warm up in the same spot together.
You use the progressions and regressions even though you’re at different levels.
You pair up every single time there’s a partner workout.
You even use the same weights on everything even though you’ve got your own strengths and weaknesses!
Don’t be afraid to lift more than your bestie!
It can become a friendly competition where you both progress.
Having a gym buddy is great but it shouldn’t be taking anything away from your workout.
3. WHAT REST DAY?
This can be a hard one to balance with everything going on in your life.
As per #1, we want you to have intensity with your workouts.
But life happens.
Perhaps you didn’t sleep well.
Stress at home and/or work are big factors here.
A rest day doesn’t mean you have to skip the gym though. Come in and do some mobility and flexibility work.
Turn the wheels over slowly on the bike, rower or skierg to help with your recovery.
If you’re only ever revving up the engine and never spend time recovering then your body is going to be Surviving and not Thriving.
4. ALWAYS LATE
You often stroll in two minutes after the session has started and then fill up your drink bottle or hit the bathroom for another five minutes.
It’s just the warm-up I’m missing right?!?
I’ll be here for the good stuff, you think…
We want you to turn up.
Turn up late if you have to, on time is better, early is great.
But if turning up late is avoidable and it’s becoming a habit, then it’s time to change.
The warm up is a crucial part of the workout.
We’re getting your body ready to perform at it’s best, it’s movement preparation as well as raise your body temperature and heart rate.
5. GYM LIFE IS EASIER THAN KITCHEN LIFE
You’re bringing the intensity, doing your recovery and mobility work and are always on time for the gym but you’re still not seeing the progress you’d like.
Perhaps meal prep is daunting, so you find yourself eating out every day and heating up processed foods on a daily basis.
The workouts are easy in comparison to meal planning and prepping for a lot of people.
What and how much you eat are going to be a huge factor to the results you get. Having a system, some structure with your food and nutrition is a must.
It takes work, it takes coaching but if you work on it you’ll have skills and knowledge for life.
“What are your performance goals for 2018?” asks the coach.
Once again you start into space and finally say, “I don’t know. I don’t really have any.”
Goals help to keep you on track and keep you focused. It’s not just to show up but on track to constant improvement, which is what’s going to keep you here for the long haul.
Momentum builds momentum and motivation always comes after action.
If you don’t know what realistic goals are for you, book a session with your coach to get you moving in the right direction in 2018.