Quitting's for smokers.
I received an email last night from a client at my fitness studio and thought my response applied to many more than just that person.
Instead of trying to recap, here's the email:
"Hey Al, I have a question for you, or maybe I'm asking for some tips. This week I have been struggling with motivation, focus, and drive. I was disappointed in myself in yesterday’s fight class, I tried to gain some focus and push but it just wasn't happening. My sparring felt like crap and the drills were mediocre at best. Even today I really did not want to come back to class after the family class but I did, I was glad it was a fairly tame class, I think it helped because the double end balls made me feel a bit more focused. Anyway I just want to know how you regain the motivation and drive when you feel defeated even before you begin. I do a lot of self-talk, most of the time its positive but then there are days when I'm not able to find that positive mind set. What are some of the things you do when you’re training to turn things around. I am training for the 10km run in May and I'm struggling with that as well. Thanks for any helpful tips. See you at the club! :) "
- Anonymous Awesome Kickboxing Student
Sound familiar? I get these types of emails often enough, and I am sure many more go through it but just give up instead of searching for help. The easiest way to answer it for yourself is to quit and use some easy excuse like kids, work, family, housecleaning, summer, holidays, the weather, its hot, the snow, it’s raining, etc.
The first thing you have to remember is EVERYONE feels like this at times.
Here are a few tips that I have found to be helpful. Pick out the ones that work for you and scrap the rest.
1 - Reread your goals. Now, if you don't even have goals written down then drop this book now and go write them down and then come back. Sit down, read your goals and reread the reasons WHY you set them. The body you always wanted. The confidence you crave. The abs of steel. The ability to chase your kids endlessly. The swimsuit ready body. You started this journey for a reason, find it.
2 - Measure. If your goals or reasons for being here are fitness related, take some measurements. My Fat to Fit program measures every two weeks and it's always a joyous day.
3 - Music. Everyone NEEDS to have a good music mix on their iPod. When I am having a slow day, I'll take 5 minutes before a workout to drive around with some good music, the music that works for me, blaring full blast. Now don't just hope the song that will get you pumped up will be on the radio. Make a list, burn a cd, put it on your mp3 player, plug it in and turn it on. These steps needs to be planned and intentional.
4 - YouTube. For any subject, there’s informative videos out there. If I am feeling like the workouts are too hard, I'll type in "fitness motivation" and man, there is some good stuff. Find the videos that work for you and soak it all in.
5 - Talk to someone. Often all you need is a little boost from a third party. Just don’t pick someone who is a downer and will let you off the hook. Pick that friend that will challenge you to rise up, not sit down.
6 - Dig deep and remember that this is a personal choice. You don't have to be healthy. You can be fat and unhealthy and miserable. You are choosing to treat your temple properly. Most people take better care of their cars! I was at the motocross track last night and there was a pretty sharp looking truck, big tires, all shiny, nice modifications, and the driver was this obese man who probably couldn’t go up a flight of stairs even if his life depended on it. Now I'm not being rude here, there's just a priority issue. Your body, what you have to live with every single day, should be your TOP priority. Who cares what car you pull up in, if you step out of that hot car with a body you can never be proud of, what kind of confidence is that? What good is a nice car, nice home, nice toys, etc. if you don’t live long enough to enjoy it all? Who are you kidding! Your body should be priority. It's your only one.
7 - Just do it. Yes, sometimes you just have to suck it up. There are people who have no legs who can only dream of walking, and you are bitching about having to workout. Get real.
8 - Realize there WILL be days when you just aren’t feeling as “alive” as others. We all have ups and downs. Do you know what a "good year" in sports is? It's when they win more than they lose. Well, heck, if a professional sports team only needs to have a few more good days than bad, then I think one or two bad days isn’t too bad at all! BUT, don't get me wrong, the days when you really aren't up for it even more important to show up for. They help the brain realize that you can do it and it builds confidence. If every time you feel a bit down you don't come in, your brain is slowly registering you as a quitter, as someone who throws in the towel every chance they get. Even if you come in and just go through the motion, it's all about the mental game. And showing up makes you ahead of the game.
9 - Think on the past to motivate the future. Sometimes when I'm feeling like I really don't feel like working out, I remember getting my butt kicked in the boxing ring, and then I'm motivate. We all have lesser days, use those to keep you going. Warning: once you are up and running, stop dwelling on them. Realize that you are better than you think and have come a long way. Look back a few years, where were you compared to where you are now? Do you want to go back there, or move forward?
10 - Self talk. Now I know in the email earlier they mentioned they had tried to use some self-talk but couldn't get anything positive to come out. Well, sometimes I have to just say to myself “What?! Are you kidding me?! Get your lazy butt in gear you cheap slacker!" Sometimes it helps to just be the voice you need to hear. If you really need someone to tell you to quit being a wimp, then just say it.
11 - Google Images. Another of my favorites! Type in fitness motivation and read through them. For me, this usually helps quite a bit to keep my motivation levels up.
12 - Turn your mind off, if all else fails. Sometimes when I really don't feel like even showing up, I completely turn my brain off, one of the most challenging things I have to do, and stop thinking about class, the workout ad everything in its entirety. I simply don't let a single though enter my mind. I get in my car, I drive here, I show up, I walk in, and I start. No thinking, no wishing I wasn’t there. Complete ignorance. I just do what needs to be done and that's that.
Now, I will say this, eating right helps tremendously with staying positive and being motivated. Sometimes when we are burnt out some healthy vegetables and a good night’s sleep is all it takes. I know this isn't the most entertaining solution, and to be honest, there is no cut and dry solution, but it works. Going to bed a bit early makes a huge difference. Eating healthy, even just a bit healthier, helps tremendously. I know especially on workout days, I try and up my greens substantially. It gives me the extra boost I need.
Anyhow, I hope this was enough to get you up and running! Stay strong, keep going. Remember, even if you are miserable, grumpy, burnt out, etc, the rest of the world keeps going.
Might as well suck it up, keep going and enjoy life.
To your success,
Al