Total Human Performance

Category: Motivational

  • Six Tips to Snap Out of a Fitness Rut

    Six Tips to Snap Out of a Fitness Rut

    No matter what the fitness level of an individual, we can all get stuck in a rut from time to time.  There are lots of different things that can slow us down, but fortunately there are also lots of ways to spark your workouts again.

    Variety is the spice of life and is a great way to improve your fitness outlook.  People should try to change up the way they exercise now and then to avoid plateaus, boredom and just to give muscles a break from being used the same way over and over.

    Here’s a six-pack of tips to snap out of a fitness rut:

    Keep a workout log – This is a workout must.  If you log your workouts it will allow you to follow a plan, chart your progress and be able to look back over the workouts and feel good about yourself.  It can help you adjust better as you go along – determine what’s working and what isn’t – and also serve as motivation.

    Seek variety – Seek ways to cross train and vary the number of reps you do and how you do them to change things up.  Mixing different types of interval training is a great way to keep your cardio workouts more enjoyable and challenging.

    When it comes to running and/or walking, change the course you exercise on.  A change of scenery could help re-energize you.

    If you train mostly on a treadmill, you can still change things up.  Switch the pre-programmed workout you do, or change surroundings by doing things such as playing different music or what you watch on TV if one is near your machine.

    Set goals – It’s important to set a long-term goal, such as run a 5K race or lose 15 pounds.  People should also set short-term goals, such as simply to make sure they work out three times in the coming week or that they do 20-30 minutes of cardio at least twice a week.

    Find a training partner – A reliable family member or friend to work out with can help make it a lot more fun and also help keep you more motivated and accountable.

    Schedule time for fitness – We’re careful to schedule and keep appointments with the doctor or auto mechanic.  Shouldn’t finding time to exercise also be something important enough to block off time on our weekly calendar for?

    Buy something new – If you’re stuck in a rut, perhaps buying a new piece of fitness equipment for your home gym or new workout clothes will help motivate you.  Reward yourself for working to stay fit!  Knowing you have the new item should make you want to use it for exercise.

  • New Year’s Resolutions Are A Problem Rather Than a Solution

    New Year’s Resolutions Are A Problem Rather Than a Solution

    This year I resolve to:

    • Win $1,000,000
    • Climb Mt. Everest
    • Become CEO

    New Year’s resolutions are more often than not (for a lot of us), a failure. According to researchers, the first two weeks of January are resolution feel good time.  However, by week three most of us are slipping and sliding, with many back to square one by March. Why?

    Unrealistic Resolutions

    For example, my aforementioned resolutions are simply unrealistic, and though they may seem overtly so, many people’s more sedate resolutions are almost as impractical.  It’s not possible to positively reaffirm resolutions that you know deep down are going to be impossible to hit.  This means it is impossible to keep these resolutions, and even setting them can be damaging to your self-esteem.

    Unrealistic Expectations

    Sometimes people believe that if they lose weight or sort out money worries that their lives will become all the more fulfilled or even entirely changed for the better.  This is seldom the case.  Imagine yourself at your goal weight – really imagine it.  Do you think you will love different people, do you think you will laugh at different things? Nope – neither do I.  Losing weight will not fundamentally change who we are – it is not an answer to everything.  Sometimes this realization creates a ‘why bother’ attitude and people revert back to their old ways.

    People Resist Change

    Many people come up with resolutions without thinking of the full implication on their lifestyle.  Most do not consider the root of the problem or the bad habits that create the problem in the first place.  This makes for a fundamental flaw in changing their ways, and in turn, creates a high rate of failure.

    How To Change

    I know I have just given resolutions a bit of a bashing; it doesn’t have to be this way.  Here are some tips to make them work:

    • Focus on one resolution.
    • Be specific about resolutions.  Deciding to lose weight is too loose of a goal; losing seven pounds in two months is not.
    • Small steps are central to success.  Create a plan with several smaller steps or milestones and you’ll be likely to reach the overall goal.
    • When you do reach milestones – CELEBRATE!!!! – each one is a success in itself.
    • Focus on new behaviors.  You have to create new thought patterns to change a habit.  Changing habits is about trying new things instead of ‘not trying to do’ old things.
    • Remain in the present – there is always something you can do right now towards meeting your goal.
    • Have someone you can report your success and failures to.  Tell people about your goals.  This accountability increases your chances of success.
    • Learn to let go.  You will slip, you will fall, and you will have setbacks.  However, don’t take yourself too seriously or get too down.  Remember, the mark of success is not how few times you fall down, it is the number of times you get back up.