Lots of distractions out there, Covid-19, all the social media, childcare (now that school is out), summer… The list goes on and on.\u00a0 All these distractions can leave your fitness on the back burner and cause you to lose some motivation.\u00a0\u00a0 A lack of progress is also another reason we start to miss workouts and get distracted.\u00a0 In fact, I think a lack of progress is one of the biggest reasons we lose motivation.<\/p>\n
If you are working out, you should be progressing. If you are not, there is something wrong with your program (or lack of a program). Simple. Right?<\/p>\n
What is not so simple is understanding why you are not progressing.\u00a0 Progress means so much more than extra weight on the bar, or another repetition, or a smaller waist size.\u00a0 Good progress means an incremental improvement in the quality of your movement– how smoothly and freely your workout goes, and most importantly improving your performance on (and off) the fire or rescue scene.<\/p>\n
Over the past 25 plus years in the fitness business I have learned that that there are some key reasons you are not making progress in your fitness. \u00a0Look at these 4 common reasons:<\/p>\n\n\n
When you exercise, you work out for the effect of that day<\/u><\/em>, like relieving stress, burning calories, or working your biceps, etc. \u00a0Training, however, is physical activity performed for the purpose of satisfying a long-term performance goal. \u00a0For athletes (like firefighters, EMTs, and medics) training is a necessity or at least should be. \u00a0Training involves a long-term approach to fitness where one workout builds on the next, all leading to a long-term goal (better performance, leaner physique, more mobility, etc.).<\/p>\n So, now ask yourself this question: What’s the purpose of your training? \u00a0Every time you hit the gym; you need a plan of attack.\u00a0 A purpose. \u00a0You cannot just wing it, otherwise you will never improve.<\/p>\n Studies show that those who track and log their workout get more results. \u00a0Every workout compete against yourself. Even if you only beat yourself by one rep or one pound, you have evidence that you are improving. Who knows, you might surprise yourself by how much you kick your own ass week to week.<\/p>\n Need a plan and a tracking app?\u00a0 Thousands of firefighters use these workouts and the NEW FRF APP (click here).<\/strong><\/a>.<\/p>\n\n\n Procrastination suffocates and kills motivation. \u00a0 Procrastination also impedes fitness progress. \u00a0One of the biggest reasons people skip workouts is time, yet, when I look around the gym (or firehouse) I see many athletes wasting time- getting water, talking, messing around with their phone, etc.<\/p>\n Here is a simple trick to stick to your workouts and keep them fast and efficient.\u00a0\u00a0First, have a plan<\/strong><\/a>, you should know what you’re going to do before you hit the gym.\u00a0\u00a0Second, wear a watch and time your rest periods in between sets. \u00a0Set a timer, as soon as the timer goes off, get back to work. You will notice that time goes by faster than you think. By limiting the time you are sitting around between exercises, you will get a better workout and yield better results.<\/p>\n\n\n Every day I cringe as I watch people wander into a gym or firehouse workout and immediately lie down on a bench and start cranking out their workout within seconds.\u00a0 These are the people that end up hurting themselves and impeding their progress. \u00a0 \u00a0A properly performed dynamic warm-up can act as a catalyst for your workouts and your results. \u00a0Athletes that dynamically warm-up are less prone to injury and have greater mobility and range of motion.<\/p>\n