Hello and Welcome
Having made the all-important decision to start, or restart our exercise programme, there are a few things we need to consider to ensure that we not only begin, but we follow through with our complete workout schedule, specified routine and scheduled exercise plan. In other words, we need to prepare and we need to plan. We must have discipline, we must have the commitment and we must have the persistence to follow through on those days where something comes up, it feels inconvenient, or the biggest killer when we just don’t feel like doing it. We need to develop the attitude and resolve that-
NO MATTER WHAT HAPPENS..NO DAYS OFF
RESOLVE= PROMISING YOURSELF YOU’LL NEVER GIVE UP!
Yes, we must have some clear goals that give us a vision of exactly what we must do, and have resolved to achieve.
A. They Must be specific.
B. They MUST have a time frame.
C. They MUST be realistic.
These 3 ‘MUSTS’ have given us a clear picture of where we are now, and where we are going. Clarity gives us power. Nobody ever hits a target they don’t have.
We must also be aware that there will be challenges, and we need to list them and have a plan to overcome any, and all obstacles and situations that we may feel like using as excuses for having a day off.
Lastly, we must create a list of reasons as to WHY we are committed to carrying out our exercise program. These WHY’s must be emotionally inspiring. Our list of WHY’s will be our strongest weapons in our defense against procrastination, when we might be considering having a day off.
For a much more in-depth look at Goal Setting please click here for my post on ‘How to Achieve Every Goal You Set’
Ok, so we now have our goal setting strategies in place. Let’s put in some other practices to ensure our discipline, commitment and resolve are strong enough to never consider taking even 1 DAY OFF!
Whether you have joined a gym or have decided to work out at home, we must make a specific time for each of our workouts. We must not, I repeat…MUST NOT just wake up and wait till we feel like working out or we are doomed to failure.
We must develop the discipline from day 1 to exercise at a specific time. Once again clarity is power. We are looking to develop a habit that will take a minimum of 21 days. If you miss even 1 workout during the initial stages the likelihood of you developing the habit minimise.
BY FAILING TO PREPARE WE ARE PREPARING TO FAIL
Make sure that you have prepared all the ingredients ready for a light healthy breakfast (whether that be before or after your session) your clothes are laid out ready to slip on, and you have your bottles of water ready for hydrating during your workout.
I also like to have some quotes placed in specific places along with some affirmations that have my mindset in peak condition. Along with a photo of the current body, I am dwelling in, and a picture of the body I aspire to have along with the time-frame for its achievement.
My YouTube page is filled with a collection of Motivational and Inspirational videos that really have me primed. They have helped me to take action on so many occasions when I may have had thoughts of missing a day.
Why It Is Important
Proper breathing during weight training is vital, not only for your performance but for your health. Breathing ensures that the blood circulating to your muscles is oxygenated, and that waste products are removed. Holding your breath while lifting weights can cause an increase in blood pressure, which can lead to injury.
Most newcomers to weight lifting are not conscious of the fact they are holding their breath. However, as we begin our program we are going to make sure we carry out the correct breathing patterns, to create good habits from day 1. The most effective way to breathe during resistance/weight training is to breathe in (inhale) as we lower the weight and (exhale) breathe out as we lift the weight.
Why It Is Important
Water regulates our body temperature and lubricates our joints. It helps transfer nutrients to give you energy and keep you healthy. If you’re not hydrated your body can’t perform at its highest level. You may feel tired, get muscle cramps, dizziness or other symptoms.
If you’re not already taking in 3 litres of water a day, then part of our program and/or goals is going to get you into the habit of keeping fully hydrated all day, every day. If you are ever unsure of your hydration levels you can simply check the colour of your urine, and if it is not completely clear you are not fully hydrated. Keeping hydrated will flush your body of toxins and leave you with a more youthful complexion and clearer eyes.
PROPER FORM AND TECHNIQUE
Why it is important
We must ensure from day one that we are using the correct technique and form. If we are just beginning our exercise program we probably need the help of a mirror until we acquire the correct techniques and have made them our own. The incorrect technique will mean we are not gaining the full benefits of the exercise and can be a major cause of injury.
Why It Is Important
The warm up gently prepares the body for exercise, by gradually increasing body temperature, heart rate and circulation. This, in turn, will loosen the joints and increase blood flow to the muscles.
Why It Is Important
Stretching is the next step in preparing your body for the exercises you are about to undertake. Stretching before a workout allows the body to become more flexible and less prone to injury. In a younger body, it maintains and increases flexibility, in a more mature body it offers increased and eventually renewed flexibility.
Warm-up stretch to be performed to slightly uncomfortable.
I won’t be going into a specific workout in this post, but regardless of your workout or routine we need to take note of the following. Whether we are Weight Training, Running, Cycling, Swimming or combining all of these training methods, we must have discipline and be persistent. It is here from day 1, we aspire to plant the seeds of greatness.
We have an awesome opportunity to bring some discipline into our lives and we have already started by setting our goals and having a plan of action. We also understand that everything we do affects everything else. So let’s make sure our initial workout is something that we are completely capable of carrying out. We need to make sure that we do everything we said we are going to ensure we are to create good habits, and become their slave, from day 1. If you are someone who is lacking discipline in your life this is the opportunity to create a new you.
So let’s rewind for a moment, we have our goals in place, we have prepared the night before and we have our plan of action re our workout.We are ready!
So we begin and kick off with our warm up and we do every aspect of our planned warm up. No shortcuts!
We understand the importance of stretching, so we do the full body stretching plan and we do every stretch remembering to use proper techniques stretching our muscle groups to slightly uncomfortable, holding the stretch for 5 seconds and we are reminded to breathe by inhaling and exhaling 5 times. No Shortcuts!
We now move into our workout or training routine and we carry out every one of the sets and reps planned, taking particular note of our technique to maximise results and minimise the risk of injury, we complete our distance or our time frame, Everytime!
If we are doing 100-metre sprints, be that running, cycling, or swimming, we don’t pull up until we have crossed that 100-metre mark, that’s the reason it’s called the finish line.. Finish strong! In other words, we don’t pull up and coast over the 100-metre line, Ever! No shortcuts!
We must consider the warm down or cooling off of our body to be just as important as our warm-up discipline. The 3-5 minutes involved allows the body to resume its normal body temperature, and bring our heartbeat rate back to normal. It also prevents blood pooling in the muscles that have been targeted in our workout, allowing both blood flow and oxygen to return to normal.
Our cooling off stretch is vitally important too. Muscle groups that have not been challenged for a while are going to incur soreness in the initial stages of our daily workouts, and this will be obvious the next morning or two. Stretching will minimise this soreness and decrease the challenge of our next workout.
This time we stretch and extend to uncomfortable..to minimise muscle soreness and improved flexibility. The benefits of proper stretching will soon become apparent with either renewed or simply increased flexibility.
THE GREATEST LABOUR SAVING DEVICE EVER INVENTED IS TOMORROW
My wish for you today is that you begin. Your ability to start your programme and follow through, will bring you not only the results you are after, but immense pride and self-esteem, you will never be the same again.
The disciplines you develop through your exercise programme will have a ripple effect on every aspect of your being, and will truly have you on the path to personal freedom.
Please feel free to write to me and my many readers as to your progress,” and any thoughts you may have regarding suggestions you may have through your own experience. Your opinion matters! Just leave your comment in the section below. Much Appreciated.
I’d like to leave you with my own quote that came to me from my own experiences which simply reads:
ACTION IS THE GREATEST MOTIVATION THERE IS- JUST BEGIN
MOTIVATION MAY SET YOU UP FOR ACTION EVENTUALLY
BUT TAKING ACTION WILL SET YOU UP TO BE MOTIVATED IMMEDIATELY
Play Hard Work Hard