How I Improve “It” Every Day: Base Fitness

The biggest question that is asked of me, and that I ask of others is what or how do you do it? This question is always hard to answer, because as a trainer/teacher/coach I have a strong understanding that everyone is different. Thus, I’m fearful of others diving down my path to achievement or success. Needless, I have found some very strong parallels in those that have continual success. For the purpose of this post, I will keep it fitness related, though it applies to success across all areas of life.

Time. How much time does it take? When I’m training to maintain my fitness, while also enjoying life (food, drink, etc.), one hour each day is my bare minimum. This can be one hour of running, or a split hour of biking and stair-climbing, or a tri-hour of biking, rowing, and stair-climbing. Focused movement, one hour. As an endurance athlete, my “quality time” is that which is spent training specifically for endurance. This is the time each day/week/month that I track to make sure I’m staying consistent. I do also spend 60-90 minutes each week strength training, but I only track that if it is specific to my endurance training (squats/deadlifts/lunges/kb swings).

How do you find the time? When I consume media, I’m doing my cardio. Podcasts, books, or the occasional documentary are all enjoyed while working out on the indoor trainer (bike), or stair-master. I really enjoy this. If I were to recommend one takeaway from this article it would be to find an endurance activity that is convenient for you (could be just walking) and do it while listening to a podcast, audiobook, or in the case of indoor activities, reading on your kindle/iPad.

Enjoyment. You’ve got to enjoy fitness for it to show. No way around this one. If you enjoy working out, and attend to that part of your life every day, it will show. For most people, this is the goal, for it to show… to be recognized by your peers, family, and friends as someone that has a certain level of fitness. You can’t fake this. It’s so easy for me to invest the necessary time, because I enjoy it, and I really really want it to pay off, either athletically, or simply in enhanced appearance.

Activities. The more you have, the more you can pull from, the more likely it is you will be successful each day. The hardest part of programming or writing weekly workouts is the rigidity. By nature, I’m extremely flexible in my daily fitness. I’ll have 2-4 things I can choose from to address my fitness needs each day. Usually, running is at the top of the list, but on occasion, that will get swapped for a workout on the trainer, a row on the concept 2, or a long climb on the stair-master. I like it all, so I’ve got options. Options = Success. Remember that by skipping a workout session, you skip the essential hour of exercise each day. When those skipped days add up, it’s pretty obvious why you aren’t being successful.

Correlation. Working out (exercise) is a fairly sufficient beast on its own. You can make some great gains in your strength and cardio by only focusing on the workout. With nutrition, you can also make some great gains in the area of weight loss by only focusing on nutrition. When you combine the two, and use them to keep you accountable and attentively to both elements, results happen VERY quickly. Starting both at the same time is a pretty strong shock to the system, but stick with it for 3-4 weeks and you will start to re-wire your operating system. You see, it’s all about TIME. How much you invest each day, each week, each month, and ultimately over your lifetime. When you make it quantifiable it is easily trackable. By tracking it, you can see patterns develop (both success and failure) and work to accentuate the positive behaviors.

Daily. With the goal of one hour of movement (aerobic based) each day, this will set you on the path to success. In addition, by starting to add some basic strength exercises: squats, pull-ups, and/or push-ups into the equation you also address the structural needs of your physique. Squats build and define your thighs and butt. Pull-ups build your biceps, back, shoulders, and core. Push-ups build your chest, shoulders, triceps, and core. This is the “secret” …. daily practice. When something gets easier, you can do a little more. Now, you are on the confident and success driven path. You’ll find yourself willing to set aside more time for these activities.

The Mind. This is the big one. Initially you must conquer the complacency of the mind. The mind seeks comfort and consistent patterns. Interruptions are resisted, but must come anyway. The body communicates it’s current ability. When your fitness level is very low, the body must be driven forward by a disciplined mind. Once these two work together, making daily choices on exercise and nutrition, which positive path to take, the success process takes form.

Engage in the process. Immerse yourself in learning about topics, people, and practices of successful, enhanced living.

Tracking: attackpoint.org

Podcasts: Tim Ferriss, Joe Rogan, Sam Harris, Tara Brach

Books: whatever motivates!

2 thoughts on “How I Improve “It” Every Day: Base Fitness

  1. Pingback: Effective Strategies For Health and Wellness Pt. 2 | Xclusive Fitness

  2. Pingback: Effective Strategies For Health and Wellness Pt. 2 | Xclusive Fitness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s