10 Rules For Your Fitness Renaissance
What if I told you that working out wasn't the key to healthy living and getting fit?! I would have been skeptical if I had heard this just a few years ago. Stick with me for a few minutes and I'll explain this and more. Whether it's your first time getting in shape or your twentieth, I've got some tips and tricks that will help make this experience much more enjoyable!
Understanding Motivation:
Motivation is not a state of being, but rather a fleeting feeling that follows action. Its energy lasts only a few seconds, and if not acted upon, it dissipates, leaving you waiting for it to strike again.
If you repeatedly postpone action, it's likely that you will continue to do so. That's why it's beneficial to act in accordance with the person you aspire to be, rather than waiting for motivation to strike. Everyone has a different sense of purpose, which is the true motivator. Act first, feel motivated by your accomplishment, and the cycle continues.
Start Slow:
Just practice keeping little promises to yourself. For instance, about a year ago I wanted to learn how to swim "like a swimmer." This would mean getting some goggles, a funny little swim cap, and a membership at my local YMCA with a lap pool. I would also need to get there before my day job of installing tile because the local high school swims there in the evenings. My sleep schedule needed adjusting and the circadian rhythm is a delicate beast to mess with.
My little promise to myself was that I would practice waking up at the time that would allow me to get to the pool and piddle around before work. For the first month, I found myself just practicing getting out of bed, sometimes getting to the pool when there were still some lanes open, and sometimes just practicing the routine of driving there. Nevertheless, a year later the little promises compounded and I lived the lifestyle that was once just a cool idea.
Proper Planning Prevents Poor Performance:
You want to hit the ground running. When? Where? What? How? Why? Ask these questions when building plans. The answers you arrive at become the plan. Good plans will bleed into each other.
For instance, in order to have a seamless morning: The night before (when) after my shower, next to my bed (where), I pack my gym bag and lay out my clothes and essentials (what), I layer my clothes in the order I'll put them on in the morning (how,) because it will be easy and the lazy little decision making monkies in my brain don't want to make choices right when I wake up and it's much easy to follow a scripted routine (why).
S.M.A.R.T. Goals:
When setting your goals, it's important to make them Specific, Measurable, Action-Oriented, Realistic, and Timely. This method transforms your aspirations into tangible plans. While dream boards serve as helpful reminders of what you desire, S.M.A.R.T. goals will wrap their arm around your shoulders and guide you toward accomplishment.
Consistency > Intensity: I wish this hadn't gone in one ear and out the other for so many years. Show up with the goal of showing up again. This means putting the ego aside and not going full-boar every time you exercise. Yes, progressive overload is important, but this can take many forms, and you're building an active lifestyle, not living in a hype video.
There's a time and place to "find your limits," but remember that the drunken dancing is normally at the end of the wedding party, not during the reception. Enjoy the beauty of the vows you proclaim through your consistent practice.
Don't Workout:
I just hinted at this in number 5, but I needed to say it flat-out. Don't work out. WHAT?! When I say "workout," most people have a flashback. Their heart rate elevates and they imagine a time that they endured suffering. But I believe and know by experience with myself and countless others that exercise doesn't have to be a painful test of will that saps you of all of your energy and leaves you sore for a week at a time.
My argument is that you should instead develop practices. Develop the practices of walking, running, squatting, you name it! Show up and practice the skills of movement in relationship to the external world. Your participation in exercise is a bold proclamation that you are seeking to improve your body's ability to engage with life around you, for the rest of your lifetime.
Generally, don't chase soreness, and don't chase fatigue. There's a time and place for that when your fitness is prepared and if you're chasing high-performance goals. But the people that jump back into fitness, are often scared away and claim that "it's just not something I enjoy."
Track Your Progress:
To achieve your goals, it's important to keep track of your progress. Recognizing where you've been, what you've achieved, and how you've improved can inspire you to push yourself even further.For instance, Milo of Croton, an ancient Greek wrestler, used a technique called "progressive overload" to boost his strength and endurance. He climbed a mountain every day while carrying a calf, and as the calf grew into a bull, so did Milo's physical abilities.
Similarly, the tale of Stanley Yelnats's ancestor (his Dirty Rotton Great Great Grandfather) and Maddaam Zeroni's healing highlights the significance of gradual improvement over time. When it comes to your workouts, it's essential to choose weights and distances that require effort to achieve progressive overload. Take out the guesswork, and take good measures.
Rest is Your Friend:
Focus on getting good quality sleep by most crucially keeping a consistent bed and wake time if that is something within your control.Inconsistent and inadequate bed and wake times will give you the same physiological response that jetlag does, but from the illusory comfort of your hometown. Rest allows your body to adapt to the stress of exercise. There is no growth without rest.
Zoom Out:
You might have a bad day. You will have a bad day. We all have bad days. It's the norm. Once you've tracked your progress and can see where you're coming from and where you might be headed, you're on the right track.We're really just here to improve our engagement with the world around us and the goal is to enjoy our lives.
Be Studious:
As a curious student of your own body, it's essential to explore the connections between your sleep, nutrition, performance, work, energy, mood, and appetite. The possibilities are endless!Consider reading books, watching videos, reading articles, and seeking professional advice to gain a better understanding of your body. Remember, your body is yours to take care of, and it won't function at its best if you don't give it the attention it deserves.
The “traditional” fitness and healthy living approach may not always be the most effective or enjoyable. By understanding the true nature of motivation, starting slow and building consistent habits, proper planning, setting SMART goals, prioritizing consistency over intensity, and developing sustainable practices, we can transform our relationship with exercise.
It's important to let go of the notion of "working out" and instead embrace the idea of practicing movement and improving our body's ability to engage with the world around us. Tracking progress, embracing rest and recovery, maintaining a long-term perspective, and becoming a student of our own bodies are essential components of a holistic approach to well-being.
By being studious and continuously seeking knowledge, we can unlock the endless possibilities of optimizing our sleep, nutrition, performance, work, energy, mood, and appetite. Remember, taking care of our bodies is an ongoing commitment, and it is through this journey that we can truly enjoy and enhance our lives.
By understanding and adopting these approaches, I believe you're on your way to developing an enjoyable and sustainable path toward improved health and well-being!