I've been toying with a few regular features and recurrent content/topics as the site takes on a new flavor here in the second half of the year.
I have decided to take onboard a shorter content post each Friday that is a bit longer than an Instagram or Twitter post, but not a long form blog post that I tend to prefer when putting out content.
So each Friday – I’ll be posting a quick topic that can be taken onboard within 5 minutes, likely even faster. I’ll continue to evolve other features over time, so for now – let’s try this format for the rest of the year.
So what kind of mindset does it take to get to the gym to lift heavy weights – in an intense manner – 5-6 times a week?
I was recently asked this question, and I provided a bit of recap on this post here.
It starts with a decision and commitment to yourself.
Now would it not be incredible if it were that easy?
Simple is many times not easy, in fact simple in many ways and in many circumstances is very difficult – requiring complete mastery to make it look easy while keeping it simple.
So if you have a decision and commitment to getting yourself into the gym, what’s preventing so many of you from following through?
I’m willing to bet it is a lack of momentum, a lack of willpower, and likely you are overthinking things.
In the past, if I knew the workout was going to be a leg day or a back day or a whatever day – I could use that as an excuse not to get in there and get after it.
I have written about this in the past, where I had done a bunch of running – yet legs were going to be an excuse for not getting in there.
Well, my biggest ‘hack’ is to just show up at the gym. I do not plan anything other than getting my shoes on, and getting into the car.
Then I decide to drive straight to the gym.
Then I do not think about stopping on the way, not even at Starbucks which is in the same plaza as my current gym. I have found if I deviate from my plan or change the route with an errand – my ability to hit the gym is tested mightily.
I have found if I get my ass out of the house with my shorts and sneakers on (sometimes I forget my iPhone or my Apple Watch or earbuds), and if I head straight to the gym – I make it to the gym 100% of the time for a good, strong workout. Once I pull out of the driveway, I might as well be lifting the weights.
Simple, and easier than when I restarted a few years ago…
I am batting perfectly if I can get out of the house. If I manage to forget my phone which is a major drag not to have my music and instead to have some weirdo grunting next to me while he’s doing too much weight – that sucks. However, I do not go back home.
I roll.
And then I open up my lifting app, and I get after it as best I can that given day.
This is what I do.
Notice how there is zero motivation involved.
I have a set window where I have scheduled in my ‘me’ time at the gym.
I take baby turtle steps if I am low on willpower to get my ass in the car, and then the gym ensues. Small steps that I cannot say no to. This is the little momentum I need to build upon, there is no willpower required to grabbing my shoes.
And then getting on my Under Armor shirt.
And then throwing on a Red Sox hat…you get the idea, baby steps. No thinking – just doing little tiny things.
I then show up at the gym, and follow the app’s guidance for the day.
No thinking. No debate.
Just stick to the plan, and if it turns out I am at 435 lbs for reps on squats that day – so be it. Some days, the weights are lighter. Not knowing what the lift is going to be – keeps it fresh, and attractive as an ongoing piece of my lifestyle.
And then when I’m done – I feel like I accomplished something.
Even when the rest of the day has gone to shit, even when I have gotten nothing else done.
Getting that time in at the gym – has always put me in a position to have a great rest of the day. It sets the stage for being tired enough to get some quality sleep.
And then the cycle repeats.
So here’s the summary:
- Decide, and commit to get to the gym.
- Skip the willpower tricks, they will fail you in the long run anyway. Motivation is fickle.
- Instead, take baby steps to get out the door if you must – to get that momentum going on on those days when your resiliency is low.
- Show up at the gym, and follow a preset plan that requires zero thinking – just action and doing – with a focus.
- Do it for real, as best you can, and enjoy the satisfaction of having invested into yourself when you are done. It will reinforce things for the next day.
Finally, if you miss a day – forgive yourself – do not judge. Tomorrow will be another chance to do yer thing.
Drop me a line here or offline via text if you have a 5 minute Friday topic you’d like me to hit up.
