When you first start exercising, you have to force yourself. You start working out a couple times a week. You skip often because you’re too sore, too tired, too busy,
::insert other excuses here::
And then, the craziest thing happens! Your body adjusts. Your workouts start to feel pretty damn good. YOU feel good.
And, that’s when the excuses stop. Your workout is now important to you.
But then, there is an interference with your schedule. You literally have no time to devote to your workout.
And it’s not even an excuse! It’s totally valid.
The crazy thing is that you are disappointed. You actually want to workout! Your body is craving movement,
and your heart wants to beat,
and your legs want to squat,
and your arms want to reach,
and your blood needs to flow,
and there is just not enough time in the day!!!!!
I’ve introduced you the the Goldie Workouts, which are very efficient weighing in at only 20 minutes.
Then I introduced a few 10 Minute Quickies.
But when you really don't have time to workout, and you really want to workout, this Super Short Workout will get the job done in only 4 minutes!
If you don't believe me, you should try it right now, just for fun! It is VERY intense. (Don’t say I didn’t warn you.)
Click here--> Super Short Effective Workout (Only 4 minutes)
To get the benefits from this workout, it requires giving all of your energy and effort!
I lead the workout in the video (below!), so you can press play and get to work with me.
If you need to modify any movements, that is OK. The goal is (as always) to do your very best.
“WHY EVEN BOTHER? Nothing is happening!", shouted Timothy as he smacked his belly with both hands, and then plopped himself on the floor in agony.
My heart dropped. I held back the same tears that welled up in his eyes.
Timmy is one of my personal training clients. He is only 10 years old, but we are friends, and I'm emotionally invested in him. (FYI: No one tells you this before becoming a trainer. There should be a warning after you complete the test. You become emotionally invested in certain clients, soaking in their hurt and frustration, along with their joys and victories.)
This scene played out over the last few seconds of an exercise- one that Timothy had completed many times before. Timothy is usually motivated during our workouts. But right now, he was fed up.
“Why even bother?” he asked me again while looking down at his belly, emphasizing the area on his body that causes him distress. He pulled his knees into his chest and buried his face in his hands.
I swallowed my apology over the fact that I couldn’t give Timothy a quick fix. I wasn’t a body fix’n magician for my clients and I resented myself for it at times. So, I took a deep breath and prayed for the right words to come out.
“Timothy,” I said, staring into his sad blue eyes. "I understand it is frustrating because you work so hard, and you are still unhappy with your body. But I have noticed many things happen as a result of your hard hard with me. Do you know what they are?” I asked him.
He sniffled, and a thought for a second. “Well, my hockey coach told me that I am getting faster,”
“Yeah!” I proclaimed with a look of astonishment. "What else?"
“I do feel stronger and I can hold wall sit longer”, he said.
"That is absolutely right!" I applauded.
Over the next few minutes, we continued to talk and Timothy’s motivation tank filled back up. He recovered pretty quickly, (phew!) and we were able to resume and finish an awesome and productive session.
So, why even bother? Shouldn't you just give up when nothing seems to be happening on the outside?
I indirectly had Timmy answer his own question, but this is worth thinking about for anyone who often feels defeated while trying to achieve a goal that seems just so darn far away.
You bother because there are so many INSIDE victories to be had along the way.
Like that incredible feeling you get when endorphins release.
or when you beat your record in a timed challenge.
or when you're finally able to reach your toes.
or when you influence your kids to join you in plank hold.
or when you peel off your sticky clothes and jump in the shower.
or when you sit down to devour your favorite post workout snack.
I can go on and on. ( and I welcome you to leave your favorite "inside victories" in the comments below).
But most importantly you bother right now, so you can say, “I did it!”,
and so that you know you are capable
and so that you do it again...
Because you must. It is the only way to get closer to achieving your goals that momentarily seem so far away.
So wherever you are, in whatever outside goal you are trying to achieve, please know this:
Every day is an opportunity for you to take one step closer! Do your best, and progress from there. Then do it again.
And whatever you do, be sure to fully notice of all the inside victories to be had along the way. Because, guess what?
Those are the ones that matter most.
It's the exact same reason why I push my clients.
It's the same reason I hope to push you.
To push yourself is to overcome the mental barriers in a given moment.
It's when you ignite your inner furnace of determination. It's wanting to give up, but not giving up.
You know you're pushing yourself because you feel it with every ounce of your being during the workout, and even more so after the workout.
You will ask, "Did I push up myself?", and yourself will say, "HELL YEAH!"
Because after you finally catch your breath an amazing feeling will wash over you. You will be filled with relief, self pride, and empowerment.
But that feeling is only earned when your give your best effort!
Your overall sense of well being and mood will be lifted higher then it was before. Then, you go about your day doing the things that matter most, while feeling your very best! And that is reason WHY it is worth it to push yourself- so you can be the best version of the wonderful Mom, worker, wife, friend, daughter, sister, person, human, that you already are!
Please remember these two things:
1. In order to have the most effective workout, you must be pushing yourself.
2. In order to push yourself, you must be doing workouts that actually require that you push yourself!
Need a workout that will push you? HELL YEAH! (<---Click there)
This workout is categorized as a Goldie Graduation Workout (#11), because it's HARD. It's only 20 minutes. No equipment needed.
First complete the Goldie Workout Series 1-8 (in order!) before moving on to the Grad workouts. Click here for Goldie Workout #1!
How this workout is set up:
1. Watch the video below - it explains the exercises in this workout.
2, Print or copy the PDF of the workout (below). This is your reference for when you do the workout.
3. Set up your TABATA timer (<-- click): 45 seconds of work, 15 seconds of rest, 20 rounds.
4. Blast your favorite music, and get to work!
Are you ready?
When I was little, I loved doing puzzles.
On Friday morning I woke up, reliving a memory of my 6-year-old self, sitting up on my knees at the dining room table, entranced in putting the pieces of my newest puzzle together.
I wondered where my nostalgia was stemming from. The day prior I felt anxious, and I fell asleep with a racing mind. It was a pleasant surprise to wake up feeling so at peace , reflecting on my jig saw puzzle days.
I thought about it more, and I then realized the deep significance of this memory. My subconscious was trying to tell me something.
The characteristics I possessed as a little girl working on her puzzle were the EXACT qualities I needed to hone in on at this EXACT moment in my life.
Attention on the PRESENT moment.
Enjoyment of the process.
Faith that all the pieces would eventually fit!
The day prior, my anxiety came from not feeling “enough”. I was making sales calls for my business, Ants in the Pants. Progress was not happening fast enough. I wanted results NOW.
I'm not the only one creating too much pressure on myself. Especially as a personal trainer, I witness goal greed all the time. Client's create goals, and then WANT and EXPECT immediate results and gratification.
When that doesn’t happen, they get frustrated. They get upset, stressed out, or in my case- anxious. We forget our intentions. The bigger picture gets lost when worry sets in.
The message my subconscious was sending to me was this: You're simply working on a big girl Puzzle, Jolie!
Like a little girl holding one puzzle piece in her hand, I need to stay focused on the next step. I need to remember that the goal is merely something to work towards, requiring growth and learning.
The prize for doing a puzzle isn’t necessarily the completed puzzle itself, but a reflection of the effort required: developing skills, learning from mistakes, not giving up, and exploring potential opportunities! It's an accumulation of many rewards you can acquire along the way; rewards that you keep, and get to take with you forever as you move forward in your self improvement journey.
Wherever you are on your journey (fitness, weight loss, career, entrepreneurial) I want you to think of your short term goal as a puzzle.
Envision this puzzle as a piece of another even BIGGER puzzle that reflects all that you desire and want to accomplish!
The things you must do are the pieces of the puzzle. Your action steps are putting of the pieces together.
The joyful memory of being a little girl also reminded me of something else very important.
When you worry you strip yourself of the joy that is there to accompany you along the way!
Because the reality is this...
as soon as you finish your puzzle, you'll receive a brand new (more challenging) puzzle to start working on next.
But you must not concern yourself with the puzzles you didn't get to yet...
Keep your eyes wide open on what is in front of you. You may unveil images you could have never anticipated or expected!
In sharing this very personal realization with you, the point I am trying to make is this:
Stay calm. And go work on your puzzle!