A recipe for constant forward progress.
You may have heard it before, perhaps you have not, at any rate, we’re going to lay this one out for you, motivation is garbage. That’s right, motivation is not what separates you from the life you desire. Many people believe, falsely, that all they need to get back into shape is the motivation or the time. Motivation will leave you and forget you like a bad date, it’s not a dependable source of encouragement, so quit believing it will help you get you where you want to be. Time is another elusive creature that we won’t be delving into, specifically, for this article, but let’s make a healthy assumption; how much more time would you have if all your electronic devices were to give out on you right now? Manage your time wisely, become superhuman.
So then, what WILL get you to the life you desire? Goals, ladies and gentlemen, goals will provide you will all you need and more to unlock your true potential. Naturally, we’re referring to fitness goals, but know that this message is applicable for all areas of life that you wish to improve. Now buckle up because it’s about to get real!
Why are goals so beneficial? Great question, thank you for asking, completing goals creates a treasure trove of self-confidence and self-empowerment. Seth J. Gillihan, Ph.D. says it like this, “Success breeds success.” What he means is that each time you reach one of your goals it gives you a great sense of accomplishment and confidence, so much that the next time you set a goal you make it a little more aggressive. When you accomplish this goal, you gain even more self-confidence because you realize that you CAN accomplish these goals and you realize, just like He-Man, you have the power!
What is the recipe for successful goal setting? Another great question, there are a few things you need to bear in mind when mapping out your goals. Seth J. Gillihan, Ph.D. gives it to us like this,
Our goals are most effective when they are:
We cannot stress enough the importance of setting goals and doing so with some forethought. Just putting arbitrary goals on paper that aren’t applicable to you won’t yield fruit. Also, goals that are too easy aren’t going to produce an overwhelming sense of accomplishment, likewise, too high a goal will crush your forward progress, make it sustainable and attainable. Lastly, if you cannot measure your progress, you cannot get feedback, which means you’ll never really know where you stand on the road map to progress.
Now let's get into the meat and potatoes of goals, shall we? Every goal should have three pieces to help bring your goals into fruition:
Let’s use another example, besides the bathing suit one above.
Outcome goals are important, they give you a bird’s eye view of where you want to be, but the most important part of these three pieces are without a doubt the process goals. If you don’t have a daily plan to adhere to, it will be exceedingly difficult, perhaps impossible, to ever reach your performance and outcome goals. Also, adhering to your process goals will inevitably fulfill your performance, it’s a win-win situation.
Using these examples as guidelines, write out three different outcome goals, they can be physical goals, mental goals, career goals, or anything else you want to improve, and then back track and fill out your performance and process goals. When you are done, start executing your plan!
Moving forward isn’t always easy, but it’s never something you’ll regret doing.
Gillihan, Seth J. (2016, November 1st). 3 Ways to Craft Compelling Goals...and 4 ways good goals set us up for success. Retrieved from https://www.psychologytoday.com/blog/think-act-be/201611/3-ways-craft-compelling-goals
Latham, Gary P., Locke, Edwin A. (2002, September). Building a Practically Useful Theory of Goal Setting and Task Motivation: A 35-year odyssey. Retrieved from http://www-2.rotman.utoronto.ca/facbios/file/09%20-%20Locke%20&%20Latham%202002%20AP.pdf
Here is the outline from our first FaceBook live! Training to help you look better naked AND increase your energy.
What's the goal for any training program?
How to look better naked
What needs to happen (for most people) to look better naked?
What if I don't want my muscles to get bigger?
How is this going to help me look better naked?
How to increase your energy
“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” -Abraham Lincoln
To be 100% candid, it’s debated among scholars whether or not this quote was actually given by Abraham Lincoln, but at any rate there are three tips we can learn from it today.
For those of you who have never had the ‘privilege’ of chopping wood with an axe, let’s go over some fun facts. According to the Harvard Health Publication, chopping wood can burn anywhere from 200 to 400 calories in 30 minutes time, according to this particular publication that would be comparable to spending 30 minutes on a stair stepper (Harvard Health).
Here is a small list of the muscles used when chopping wood:
-Spinal Erectors (back muscles)
The list goes on for a while, but it’s fair to say this one exercise covers quite a few areas of the body with one fell stroke (see what I did there?).
Everyone should go to the bar as often as possible. In fact, the more you go, the more you will benefit. If you think this sounds too good to be true, it isn’t! We might just be thinking of different bars. Today we’re talking about going to the barbell!
Before you click away, look at just a few things lifting weights can and will do for you when done consistently and with good form:
-Increase Bone Mineral Density
-Increase Joint Health
-Increase Stability and Balance
-Increase Muscle Tone (think round glutes and six-pack abs)
-Increase Mental Strength
My name is Trevor Bridges and I own and operate Nikao Strength and Conditioning alongside my wife, Michelle, in Tulsa, OK. I hold a B.S. in Health and Exercise Science, have a level one Sports Performance Coach certificate from USAW, and am CrossFit level one certified. Fitness is my passion and expertise and I want to help you master your body and mind so that you can unlock your full potential. I believe fitness should be fun, practical, challenging, and applicable to every day life.