You are probably thinking I’m going to discuss the number of reps or weights. Maybe because I’m a running blog you think I’m going to discuss making sure each run has a purpose. Maybe I’m talking about determining the best groups of exercises that give you the greatest bang for you buck. Instead I’m going to talk about making sure when you work out no matter if it’s at running, boot camps, cross fit or yoga you bring your best effort.
What do I mean by this? I mean that for one thing you try and be present. In many instances these are the only times we have to ourselves or with our friends, so try and leave the work, stress, and other baggage outside for that hour you’re training. I also mean giving it your best, whatever that looks like that day. Monday I crushed my workout. I was dripping in sweat before we were done with the warm up. I wasn’t the fastest but I was working hard. Today, for some reason I couldn’t even do the warm up lap. The bottom of my hamstring was pulling on the back of my knee, so instead of beast mode like I had on Monday I was barely sweating on Tuesday, but what I did was make the best of each exercise.
I also made sure to be ready for when she said “go”. This might seem small, but over time this makes a big difference. When you train with others and they count down (3.. 2.. 1) do you start a Go or just a second or two later?? When you trainer says, 5 more seconds, 3.. 2.. 1.. do you stop at three or do you finish the set even if that means going past 1?? This seems like a small thing but I have to tell you it’s far from it!! Each time you wait a count or two when they say Go, and you stop 3 seconds to the end, that’s 5 seconds! If you do that for 3 sets – that’s 15 seconds! in the course of an hour that could be 10 minutes. That’s a lot of time. You’ve just taken what would have been a strong 60 minute work out down to 50.
Now imagine if you take each workout and get set and start when the trainer or coach says ‘and go’ and don’t stop until you are done with the set. if you go the extra few second to finish the set so that you do all 10 and not 8 or 9. If you made sure you work for the full 60 minutes with correct form. Imagine what that would do for you over 6 workouts. That’s an extra hour of training, over the course of a month that could be an additional 4 hours. This is how you can make one small change that can have big results over time. I liken it to a clock. If you put yourself in the center and face 12 o’clock and draw a line, then pivot just one small degree to the right. By the time to get to the 10 minute mark that small movement make a big difference over time.
This is how I have begun to look at my fitness journey. If you can just make one small change at a time, over the course of just a short period like 90 days you could make great progress.