“What was the exercise that was really tough last week? It wasn’t this one.” A client had effortlessly completed a set of band assisted strict dips.
“Actually, it was this exercise.” I replied, watching as he tried to make sense of how that was possible.
The week prior he had struggled to complete 6 reps, today he had jumped to 8 reps!
This is what progress looks like.
All the repetitions, choices and effort you’ve put into doing the work accumulates.
Then one day you perform a movement, an activity, or a habit with ease- remembering how difficult it was the first time. It feels like something clicks and it has become second nature.
It reminds me of a quote by Nick Sousanis: We don't know who you are until you arrive, we don't know who you'll become until you've explored the possibilities.
This fitness and health endeavor always starts the same for everyone - getting from point A to point B. Yet people forget that along the way you get to celebrate moments that showcase the person you’re becoming in the process.
But here’s the caveat. All the progress that you get to make only happens when you follow the right program, have the correct environment and develop the mindset needed to show up as you need to.
Let’s explore how to make that happen.
Right program/plan
The goal helps set the direction, and the plan helps get you there. That’s the truth.
This is why knowing what “being healthy” means to you is crucial. Because it gives you context of what you’re striving for and what needs to happen to get there.
The right program will include progressive overloading (a variable(s) that will change throughout the weeks), encourage you to do what you already enjoy and incorporate tracking your data.
It will be one that meets you where YOU’RE at, addresses your needs, and you can actually adhere to.
To figure out what kind of program you need, consider asking the following questions:
- Where do I need the most support? (Fitness, Nutrition, Mindset, Habit Building, Consistency, Etc.)
- What has prevented me from reaching my goal in the past? (Getting off track, prioritizing other responsibilities, not returning after an interruption, etc.)
- How do I want to be supported? (Specific coaching style, level of being held accountability, preferred check-ins/communication, etc.)
There are a million programs out there but when you find one that aligns with you, your needs and your goals you’ll strive. If you know what you struggle with the most you can look for a program that specializes in addressing that challenge. Or find something that provides the kind of support you’re most receptive to (in-person, video calls, emails, etc.)
Having the right plan is the first step, and being in the right environment is what will reinforce you following through.
Environment:
Being in the right social and physical environment provides motivation, accountability, encouragement, and practical assistance.
When you have a community of people with the same interest it fosters a sense of belonging, which supports you showing up to do the work. This can be anything from having a gym buddy, an accountability partner or even a front desk staff who greets you when you walk into the gym.
You want to find an environment that feels inclusive, has resources you need and an atmosphere that makes you feel safe.
I cannot emphasize enough how an environment can help you succeed or lead to stagnation.
For example, at my current gym I’ve gotten to meet people of various athletic levels. Having the opportunity to watch, learn from and have conversations with them has been inspirational. How?
Everyone is there to work but willing to help each other out if needed. From explaining a movement, to asking about each other's progress and being spotters when trying to hit new personal records- it’s nice to know that there is a community of people who are rooting for you.
The right community will want to see you succeed and be willing to support when you ask for it. You get to find your tribe and create an environment that will assist you as you continue to make progress.
A program you can adhere to and an environment that will support you are great, but they fall short without the right mindset.
Your Mindset:
There are good days- which we don’t need to be worried about because you feel motivated, pumped and like you can do anything.
It’s the tough days that usually take people out of the game. Emotions run high and choices are made off those feelings.
Most of the time those challenging days backfire not because the goal doesn’t matter, rather they didn’t think it’d happen or prepare for things not going as planned.
It’s time to shift away from the perfectionist or all or nothing mentality. Those are just ways you’ve decided to self-sabotage your progress (more on that in a future newsletter).
So how do you do that and mentally stay committed to your program? .
Here are three tools to prepare you when ‘shit-hits-the-fan and you don’t want to do the thing you know you’re supposed to’:
- Create your bare minimum - What is the bare minimum action you can take that still supports your goal? (Walk for 15 min, workout at home instead of gym, eat a fruit salad instead of tub of icecream, stretch before bed, etc.)
- 60-90 second Release - Allow yourself to feel whatever emotion is weighing on you, without judging it. Just let it move through your body (cry, scream in your car, laugh it out loud, shake it out, etc.) Bet you’ll feel completely different after that.
- Be an adult - There is a difference between “I don’t want to” and “I can’t”. You’re allowed to not want to, but still go do the thing. Give yourself a 3 second count down then get up and go.
Instead, you are approaching your journey knowing that not every day is going to be great and that is okay. 15% effort is still better than 0% effort. You get to take personal responsibility in how you show up even when days are tough. Because even the smallest of actions add up.
Progress isn’t random. The jumps in improvement from losing weight, being able to pick up heavier weight, performing a movement without any pain or even easily hitting your protein goals without thinking about it too much - have been achieved because of you.
You discern what program is right for you, choosing the environment that supports you and mentally committing to show up everyday no matter how small the step.
-Milchu “Small Steps” Perez