Right from the start we need to recognize that to even show up for a workout demonstrates a commendable work ethic. Let's face it, showing up is half the battle. Whether it's early in the morning or after work in the evening, the simple act of showing up demonstrates an ability to sacrifice time, money & leisure in order to better oneself.
While it is true that showing up is a large part of the battle, we also need to develop a mindset that maximizes our time. We need to realize that just like our daily jobs, the effective value of our workouts can be graded by both the amount of work we do and by the quality of the work we accomplish.
When we show up to train our bodies we need to look at our routines as investments that require a maximal return on that investment. The following tips can help you to find your own motivation and will help you to develop that inner voice that can push you even harder than ANY personal trainer that you could hire.
- Always start out your routine by acknowledging the victory you've already won by making your way to the starting line. We ALL have bad days where just showing up might be a challenge. Many a day I've made it that far doubting I'd do very well and ending up (often due to the rest of the following guidelines) having monumental workouts.
- Define your session routine at the beginning of your workout and commit to finishing. DNF (Did Not Finish) is not an option. Slow down, take a break or lighten your power output if you absolutely have to.... just finish. Out of the thousands of workouts I've started in the last 5 years, I don't think I've DNF'd more than once or twice and then it was the only smart thing to do... ( over trained or injured).
- Have definite standards towards every element of your routine. Whether it's time, distance or height, know what is good for you and where you stand. If your routine involves jumping, know how high. If it's lifting know how much, if it's a benchmark number of repetitions KNOW how many is good for you. As examples: I count my jump rope revolutions and know my best number in a row. I time my meters when I swim and I know my best number of dead hang pull ups. When I'm on the bike, I know my distance and when that's not available I know my average heart rate/max heart rate & time in my 85% MHR zone. I've a myriad of crossfit workout times that I record and refer to. I know my PR's on the rower for the 500m, 2km, 5km, 30 minute, 10km, etc, etc... The point is that we need to be aware of what we are doing and we need to know what a good effort looks like (even for what might appear to be the smallest of details).
- Set personal goals and aim for them. The whole purpose for working out should be to better ourselves. The PR or Personal Record is king. Once we know our capabilities... It's time to push the envelope and aim for growth. I'm 57 years old with a 5 year athletic history. I still regularly set PR's & I expect to continue pushing myself to PR until I'm 100! I'll admit, at the age of 100 my PR might be for shuffleboard, but I do intend to better myself and set records in some arena until the day I die.
- Find a training partner or group to workout with regularly. While I can't stress enough the concept of competing first and foremost against yourself, to partner yourself with someone else (preferably better than yourself) can help you to dig deep on even your weakest days. I also often refer to the concept that "Misery loves company" and a training partner can make even the most grueling routine a bearable proposition.
