workout
STICKING TO IT...
EVERYTHING by blake beckcom All workouts are not super
human; they ebb and flow and that’s okay. It’s the continuity that counts most.”
Consistency is often a wandering target of “On
again, off again” frustrations. The problem is, the older we get, the easier it is to lose our gains and we just give up. Sticking to anything can be challeng- ing. We know what we need to do, we know what we ought to do, but with the over-crowded, year-end work pressures and holiday “must attend” events, your best intentions can go awry. Once those fitness routines get “crowded out,” making a comeback post-holiday, can be so daunting it becomes a recipe to give in and give up. If we are strong, healthy and a bit lucky, we can reasonably expect to make it 75 to 80 years on average—some longer perhaps—regrettably some shorter. Here’s the thing; for men at about mid 40, we start losing about one percent of our lean mass annually and if female, add in a third to half percent of bone massloss. Sadly, the downward slide of health simply intensifies with age. It stinks, but there isn’t too much we can do about it. The aforementioned, are all pretty good reasons
to keep chipping. But, I hear ya. You are busy, you are overwhelmed, you’re not up for it and you have no time. I get it. Try this, “Show up 95.” It is a great mantra to live
by and train by. I have used it for years now. First off, if I just “show up” to my workout, I have won on
several fronts: 1.) I feel better about me, in that I did not give in to temptation to bail. 2.) I am still making progress against my goals, especially in light of what I am up against in the other areas of life, which are trying to crowd this out. 3.) Since I showed up, I might as well give it at least a 95 percent “best effort” based on how I feel: In terms of my work/ life stress, rest, or lack thereof, the amount of time I can devote to this workout and what I have in me, nutrition-wise to fuel the “best effort.” All workouts are not super human; they ebb
and flow and that’s okay. It’s the continuity that counts most. When I look back at the workouts I forced myself to show up for, not really “in to it” for whatever reason, those workouts were some of my best in terms of feelings of self-worth. Keeping at it and continuing to make some progress over the long term, not to mention, avoiding giving back the hard-fought gains to date. Missing workouts, is a slippery slope that we all need to stay away from, including me. Apply the same principle to your nutrition...
Show up 95. If you simply “show up” for your breakfast/snack/lunch/snack/dinner/snack basic meal frequency, that is, to actually do it and do this 95 percent of the time—concurrently eat clean 95 percent of the time—lather, rinse, repeat. Low and
behold, over time this process becomes habitual. You will easily realize when you color outside the lines in terms of the five percent “cheat zone.” Missing a quality snack or bonified “meal” and recognizing more readily the sweets, salty foods, alcohols, you will become more “mindful,” a big key in determining triggers that drive us to good/ bad or indifferent, nutritional choices and timing. Then suddenly, all this “stick-to-itiveness” that sounded so difficult, actually becomes a lot easier. You feel better about you and that creates momen- tum, which helps you keep going. Our main goal these next weeks is to maintain momentum in what we have accomplished year to date and not give back one iota of our gains up to this point. No gains, no set-backs, just maintaining is goal number one. If you “Show up 95,” you’ll have a leg up on your 2017 resolutions and they will be far easier, as you won’t have to make up on any lost ground. Be ON PURPOSE…We can do this!
Fitness Together Mission Hills offers personal training with qualified professionals by regular appointment in private suites. Exercise and nutritional programs are custom designed to fit your needs and abilities. Call 619.794.0014 for more information or to schedule a free fitness diagnostic and private training session. See what others are saying about us on Yelp.
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RAGE monthly | DECEMBER 2016
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