So, great discussion with my good friend and business partner this morning. Which made me feel like this would be a good article to start the month of September. It started with our conversation upon his personal training session this morning with me. Maybe not verbatim, but pretty close paraphrase of what I believe a lot of people need to hear, if they truly want to crush their own personal fitness goals.
Chet: "Good morning Joe! How was your week? Did you get to the gym this week? How was your food?"
Joe: "It was kind of a rough week. I made it to the gym a couple days, but my food... could have been a lot better."
Chet: "What was the biggest obstacle for you this week?"
Joe: "Just a lot going on with work, I'll plan to go to the gym, or prepare my meals, but I find myself checking my phone for emails, and then get caught up into work. Sometimes I'll miss out my entire day of training. And eat when I can, and by the time I do, it's not always the right things."
Chet: "What time do you get up in the morning?"
Joe: "6 or 630 normally."
Chet: "So there's is your answer Joe! Don't even look at your phone until you've completed your workout, and prepared your meals for the day. Think about it. It will set the tone and dictate EVERYTHING else you do for the rest of the day. At the start of every day, by making this a habit, you've already accomplished SOMETHING. You feel good, you do good. It affects your state of mind, and productivity, and starts your day in the zone of progress. If the rest of the day is shit, at least you did something for yourself that you can be proud of."
Joe: "You know what, you're right. This week will be a new week! Definitely going to put this into motion. Haven't been feeling myself, and this is just what I need to get myself into gear."
Chet: "It's going to be a great week! Let's start off by setting some goals for the weeks ahead Joe. I want you to start tracking all the macros I've assigned you. And plan to lose at least 1.5 lbs/wk. I want you to check your weight every Friday morning, and take pictures of yourself to make sure we continue to stay on track. "
Joe: "I like that idea. Will definitely hold me accountable!"
You have to make yourself your priority, no one else is going to do this for you. It may mean waking up a little earlier. It may mean putting off other responsibilities and giving yourself 30-45 min to improve on your health. You don't reach your professional goals by dreaming and planning, you reach them by executing. There is no difference when it comes to this from a fitness aspiration. Ready, aim, SHOOT! But without the SHOT, there is no execution. Take the shot, daily. Investing this commitment to yourself will allow everything else in your life to fall in place.
CALL TO ACTION: This week, I want all my MTP members to hold themselves accountable to their goals. Hit your training. Hit your cardio. Hit your meals. Own the day. Crush the week, and end of week, track progress by taking some photos, and checking your weight. I'm sure there is much more to gain by doing this, than to lose.
To stay focused at the gym and get an efficient workout in, you should time your resting periods. Whether you use an app on your phone, a stopwatch, or watch the clock, stay focused during your resting periods and be ready to attack the next set when the time is up.
How long you rest between exercises depends on your goals and your workout. For example, heavier workouts may require a longer rest like 2-4 minutes whereas building endurance may only require 30-45 seconds. To determine how long you need to rest during your workout, follow the guidelines below:
Be sure to use this handy timer feature in the app for rest periods. You can change it to whatever suits your workout.