Tag Archives: goals

Give Me Give Me MORE

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more

 

Do more, work more, accomplish more, be more, have more.

And more is causing us chronic stress.

And more is giving us ulcers, migraines, acid reflux, and high blood pressure.

And more is slowly but surely killing us.

 

I’m done with more.

 

From now on I’m striving for better.

 

I don’t want to train more and spend half my life at a gym. I want to train better, because by training better I can multiply my results and reduce the time invested.

I don’t want work more and end up resenting my job. I want to work better, respecting my own creative times and tuning into what is important.

I don’t want to give more. I want to give better, focusing on how I can effectively impact others, and, equally important, give to myself: my down time, my playful time, my mindful moments.

I’m done with more for the sake of more. This is simply about getting better at what we already have going. Because through the accumulation of little betters it is that we can achieve great.

 

And I don’t know about you but I’m all for being great.

 

Bring it.

Better.

Just better.

The Beginner’s Guide To Going To The Gym

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I didn’t name this a “guide to the gym.” I named it a “guide to going to the gym.” See, it’s nice to want to learn about machines and exercises, about gym etiquette and basic rules. But to wrangle those things we first have to tackle the very real fact that most people never actually set foot in a gym. Imma help with that.

That’s why I came up with this handy-dandy guide intended to help you get your butt out the door and actually in the gym; to finally shut up that jerk of a voice in your head telling you you’ll look ridiculous and out of place, so why bother going at all. Enough of that shit.

And why should you listen to me?

Because this is what I do for work and how I earn a living. I have insider information.

And also because once upon a time I was in your exact same shoes.

Which brings me to The Things You Should Know #1: Every single gym rat, buff guy/girl and fitness enthusiast you may ever come across, has at some point in their lives started off as a newbie. Just like you. We’ve all been there: the uncomfortable feeling of stepping into new territory, the self-consciousness of knowing we’re going to mess up and be ridiculed, the awkwardness of thinking we don’t fit in, so sure that others will see right through our pretending, sorry asses. Actually (and you have my permission to laugh. Because, really.) I want you to know that I was in your shoes just two years ago– and I was already a personal trainer! Even though I was a fitness professional, I had lots of experience, I knew all the ropes… I couldn’t help but feel scared when the time came to start training at my new place of work. You would imagine that with all I knew and the cred that comes from having put your fair amount of time training yourself and others I would be immune to the mental B.S. But I wasn’t. Because when push comes to shove, survival instincts kick in and fear of the unknown is a very real defense mechanism. It took me one week to finally walk down that narrow hall into the weights area, the lonesome girl amidst the lifting guys. And it got better. Real quick, actually.

That fear you feel is normal.

You got that? It’s normal. 

It’s actually kind of natural, expected and even somewhat healthy to feel this way. Back in the days when our survival depended on our awareness and familiarity with our surroundings, our monkey brain evolved to be uncomfortable and hyper-aware in new situations. Although our lives have drastically changed, to this day that part of our brain feels threatened as we experience something new, as though we were in great danger, and is trying to kick us into fight or flight mode. I mean, what if a sable-tooth tiger jumps out from behind the leg press machine, right?

Our logic, conscious mind knows that new can be scary though not necessarily bad or dangerous. But monkey brain didn’t get that memo. And this is why you have to remember that your brain is simply doing its part in keeping you safe from harm when these feelings arise. It’s trying to convince you to stick to what you know, to what’s familiar and comfortable (like staying at home instead of going to the gym.) Thank your brain for taking such good care of you, but don’t let the fear dominate your life experiences. You got this.

A powerful exercise to deal with such thoughts of doom is what is called notice and name. When the uncomfortable thoughts arise, simply notice their presence without judgment or trying to push them away. “Oh, there’s fear.”  “Why hello, self-doubt.” “Hm, I’m thinking thoughts of ridicule.” This simple action strips them of their iron grip over your life. You become an observer, no longer the main character suffering the story these thoughts want to tell. Sure, it takes practice to catch yourself, but trust me, the benefits of noticing and naming cannot be understated.

 

And while we’re in the subject of “thoughts of ridicule,” let me introduce you to The Things You Should Know #2: No one went to the gym today with the sole purpose of judging, criticizing or humiliating you. Really. Our tendency may be to make everything about ourselves, but in this case it’s just not. Most people in the gym are genuinely there to exercise. Shocking, eh? Most don’t have a whole lot of time in their day to stand around pointing fingers and laughing and newbies (and if they do, how sad is their life?) Even though you feel extremely self-conscious and like all eyes are on you (remember: Your brain is in hyper-aware mode) remember other people have their own worries, goals, insecurities, and time frames to even give you or me a second thought.

Some day down the line, once your gym is familiar territory and you’re rocking to your favorite tunes and kicking ass in whatever you’re doing, you will suddenly realize how you truly don’t pay much attention to anyone else around you. You’ll know with all certainty you had nothing to worry about in the first place.

 

I want to make this as easy on you as I can. So here are my easy-peasy pointers to successfully get your rear in gear.

1) Find a gym you like.

Big, impersonal chain gyms aren’t the only option out there. Find a gym or studio that gives you a nice feeling, that reflects values and ideas that are important to you. If being surrounded by bodybuilders isn’t your idea of fun, maybe stay away from Gold’s gym. There are so many quirky, cute, special and unique spaces where there is a sense of community within members– if that’s your thing. If you’re a loner and would rather not share space with many others maybe find a 24/7 gym to which you can have access at odd hours and rock it out alone. This is about you and what you enjoy. You won’t go to the gym if you can’t stand what it looks like, smells like, feels like, and represents. Be true to yourself.

2) Get at least a one-hour session with a personal trainer.

Many new gym-goers skip on this because of financial reasons, but you have no idea what even one hour alone with a trainer can do for your gym life. You have one hour to ask all the questions you want, they will tell you about the gym rules (the stipulated ones and the unspoken ones), they will teach you how to use the machines and equipment. This can give you all the confidence you need. Plus, it allows you to solidly meet one staff member. Bonus: Have them introduce you to other staff members! They’re you allies, your spotters, your guides. They want to see you succeed and keep coming back. Use them.

3) Do what you like.

If you hate cardio please don’t spend endless hours on the treadmill or elliptical. If you hate cycling don’t join a spinning class. At least in the beginning focus on what you like. Remember we’re in the process of making the gym a familiar place where you feel comfortable. You’ll have time to tackle more new things soon enough. In your first few tries, be kind and patient with yourself.

4) Prep. Practice. Mentalize.

Prepare your gym bag (shoes, water bottle, iPod and ear buds, wallet with gym membership card) the night before. Leave your gym clothes laid out, too. Choose a training program you’re excited about following and (trick of the trade) PRACTICE. It doesn’t matter if you don’t have the equipment, simply practice the motions when you’re alone at home in front of the mirror until your body feels comfortable with the movements. Make it easy to succeed! Find YouTube videos explaining proper form for each exercise and practice the shit out of ’em. Mentalize yourself doing the exercises at the gym– this adds to the feeling of familiarity, since your brain can’t tell the difference between what you imagined and what you have in reality experienced. So, as far as your brain knows, you have been in this gym doing these exercises before. Less stress, yay!

 

This should be enough to set you up in the path of being an avid gym-goer. Welcome to the dark side, rockstar.

 

The story of our life is still unwritten

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Juan Carlos Romero (right) celebrates his silver medal

The 2011 Pan-American games, which took place in Guadalajara, Jalisco, in Mexico, recently concluded and as is common in international sporting events, we are exposed to the history behind the heroes– personal stories that helped form today’s winners.

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You have probably never heard of Juan Carlos Guerrero; neither had I. In this excerpt (translated by me) he describes his life in an interview, the day after he won a silver medal:

An evening in the summer of 2004, at a billiards bar in Zacatecas, began a dream that yesterday concluded in a silver medal for Mexico in the ten thousand meters, for running.

Juan Carlos Romero, with a drink in his hand, watched Ana Gabriela Guevara racing in TV, in the Olympic Games of Athens, and the inspiration he felt made him resolve to change the course of his life. “I ran in middle school and junior high and then the life I had was of alcoholism and smoking, I grew up, it was a dangerous neighborhood”, he recalled.

“When I’d come out of a bar drunk, I couldn’t even stand up straight so I would sit for a little while on the curve and then I’d wake up the next day, at 11 am with people starting at me”.

He assures that [Mexican runner] Ana Guevara was his inspiration. “I was 26 years old, and one day they aired the Olympic Finals of Ana Guevara, and seeing her, I stopped drinking right there. I told my friends I was going to start running, even though at that moment I was holding a beer and a cigarette”, he admitted.

“I have friends in jail, dead friends, others still in rehab centers; I was able to get out, I studied a career and one good day I bought my running shoes and now here I am, with a Pan-American medal”.

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Immediately after the race was over a reporter asked him what had been his key for not giving up, for finishing strong; he responded with a simple yet meaningful “Endure, endure, endure”.

In racing, like in life itself, he sure has.

 

Of goals and challenges: The Happiness Project Toolbox

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If you haven’t surfed The Happiness Project Toolbox yet, I highly recommend you do!  It’s a free website designed to help you keep track, stay motivated and log progress throughout any goal you set for yourself. It can be anything, from improving one’s finances to resolving to travel more and everything in between. I’m thinking it could be a fantastic aid in pursuing our fitness achievements as well!

I’m new to it myself, but already I’ve found inspiration reading through what other members have set out to do. Enjoy!

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“Every noble work is bound to face problems and obstacles. It is important to check your goal and motivation thoroughly. One should be very truthful, honest, and reasonable. One’s actions should be good for others, and for oneself as well. Once a positive goal is chosen, you should decide to pursue it all the way to the end. Even if it is not realized, at least there will be no regret.”– Dalai Lama