Yo, yo folks.
How’s the quest for fitness going? Swimming in an eternal sea of egg whites and soy-protein-isolate-hold-the-sugar protein powders? In my last post on getting started with this whole weight training caper I touched on what this post would be about. The benefits and downsides of weight training. Namely in direct correlation with this style of training I am doing: online group coaching.
In the interest of being economical with my words, this one will be somewhat short and sweet. Like a good hit of stevia. This is designed to give you a good solid overview [from my first-hand experience]. I’ll outline the reality and journey of taking on board a program like this. Why? To help provide you with key insights into:
a) Planning weight training and meals [including macronutrients]
b) The importance of tracking your work outs and logging your nutritional intake
c) Mindset. How we can be our own worst enemy or best friend.
So like a good hypertrophy set we want to smash out, let’s hit it:
Feel good: Like the new Pharrell song ‘Happy‘ (my friend sent me one of the one hour versions – this is the 4.08 min one), you will feel good. Afterwards. I can not stress that enough. It’s almost like you need to bottle the ‘feeling’ after a good weights workout and measure it out in doses before you go. Why? Y’know how your mind starts saying things like “there’s a good show on tv”, “I don’t feel like it, I have so much to do…”, remembering the ‘feel good’ feeling and choosing to have more of it, has immense knock-on effects in your life. Namely: confidence, you start sleeping better, you become stronger (mentally, physically and emotionally) and the big one: you are putting yourself first. That is huge. You’re saying, I’m worth it. I deserve to be happy and this is how I can make that happen.
- Money, you can save it: Holler! Did someone say “save money?” Yup, this is true. Although, you need to be clever about this. It costs me $77USD a month for this 16 week challenge. With today’s exchange that’s $88AUD for my Aussie readers. That gets me a full nutritional and training program – specifically designed for my needs (muscle gain), access to John’s brain and his colleague Mike Vacanti on pretty much any question under the sun I have (24/7) and the one worth it’s weight in dumbbells, the online group itself. There are 70 people in my group that I have forged friendships with. Four weeks ago, I knew known of these people. Now, they are a community of fellow lifters who share their ups and downs, recipes, tips and training wins. I totally love it. The program breaks down to three sessions per week, split into four monthly phases. The next step would be to find a good gym based on what your income\needs allow you to spend.
- Gymtastic: Speaking of which, you may either have your own gym (that you go to or set up at home), be in the market to join one or I’m not sure what another or would be…maybe where you live there is one in the complex. At the moment I am b) in the market to join one. I have a base that I use on a casual basis (I buy passes), but currently I am trying out gyms. Most gyms will provide you with free one – seven day passes and this is a super way to use the equipment, find out if it works for you either location or purpose wise and if the prices are within your range. Now, why is the gym a pro? (Let’s just include home set ups in this too). Well, firstly it’s you time. It’s a devoted allocation of your resources to achieve an outcome in a set environment (sheesh that sounded very organisational psychology book-ish). Put in other words, this is the place that is going to get you where you need to go. It can be socially interactive, a great chance to check-out and check-in to your health, and meet like minded crew to share the journey.
- Planning queen: Man, last year I was one of the most impulsive people around. I had so many things crammed into my week, that my health and fitness was playing quietly in a corner. On someone’s else’s calendar. Now that the word ‘Strong’ is one of my core desired feelings (massive, massive kudos to Danielle La Porte’s ‘The Desire Map’ for this), I create my schedule around this. Big, big shift from last year. I tried every product under the sun to get organised, create schedules and plan – but I find Google calendar works best for me. Simple. I set appointments to go to the gym, make them recurring and even type the work out into the calendar as well. That way I have it on me always (on my phone). I’ve synced my calendars (home and work) so that I know exactly when I need to go or can prepare in advance. This saves you double booking yourself, as the aim is to make it non-negotiable. This does take time. As the ‘feel good’ feeling rises, so does the planning. I completely understand if this seems daunting, hard or ‘another thing’ you have to do. That was my feeling exactly. The reward (you feeling good) is really worth it though, once you set this up – it’s done!
- Positive mindset: It feels like a good segue into this. Trust me when I say, your mind will totally be your own worst enemy or best friend. 85% of the time, I am talking myself out of it. Really. I think of every reason not to go. Then, I sit quietly and work out why. Often it’s because I feel like I need to do SO many other things. But then I think about the ‘feel good’ thing and realise – the SO many other things will be done in a better way, because I honoured my health and I’m also strengthening my mental discipline. On the occasions (there have been two since my last post) I couldn’t go – this was genuinely due to travel and meeting commitments, I made the sessions up on another day (this weekend actually!) The interesting thing with this, was that I could’ve gone. If I woke up early and hit the gym. But I didn’t. And…I didn’t beat myself up for it. I am not an overly morning person, I chose to schedule them in another time. Positive mindset works in a few parts. You’ll start becoming accountable to yourself (and others if you have an accountability buddy or training partner), you’ll also be kind to yourself, understanding your weaker moments and finding ways to improve them. When that dialogue kicks in (as in my case) – it’s pretty empowering to be able to just get up and go. Not feeding the negativity is key. Staying calm and focused is.
For six months of last year – I practised yoga and meditation through an awesome company called Yogaglo. It really helped me to find that inner resolve through all the debris of internal chatter, FOMO (Fear of Missing Out) and need to be ‘on’. As a sidenote for Yogaglo, they are California based company that provide online yoga and meditation classes for $18USD ($20AUD) per month. It’s unlimited and you can choose from 5 min meditations to 45 minute yoga classes and everything in between. There’s a 15-day free trial on at the moment if you’d like to check it out.
Well, in my quest to stay ‘economical’ with my words, I feel it’s best to leave the post at this point. It’s good to digest all these positive pro’s and work out what your next action steps may be. I’ll put together the 5 Cons in my next one. There I will divulge the a) and b) statements I made at the beginning and how they drove me bonkers at the start, but now I actually enjoy it (weird). They will be:
- Macronutrients. Counting them. All of them damn things.
- Logging your work outs (more admin really?).
- Keeping up to date with all the online group posts. Argh! It’s hard enough with social media.
- DOMS. Pain. Why am I doing this again?
- Intermittent Fasting.
Till then, stay strong and love to hear how you stay positive in your weight training journey.