One Thing To Try This Week

One Thing To Try This Week

Intention?

Feeling like you’ve been doing all the right things in the gym but also feel like you’re lagging behind on your goals? Intention might be the missing ingredient you’re looking for.

Focusing on your Intention in your workouts could reap big dividends. 

This doesn’t mean you should be redlining in every WOD or leaving the gym feeling like you’ve just thoroughly had your ass kicked. It could simply be that all you need to do is bring some intentional focus to your workouts.

If you catch yourself just going through the motions, or lagging behind everyone else for whatever reasons. It’s probably time to focus on your approach or the intentions of the workout. 

Proper scaling and approach can really help you ring out every ounce of affect you’re looking for.

BTW your coach can help you with intention setting before each workout, or in the very least can help you set an approach that fits with the goals you’re working towards.

Here’s an example; the workout calls for 4 rounds of 10 Thrusters at 75 lbs and a 400 meter run. But when you perform Thrusters at 75 lbs they take you forever to get through. The intention of this workout is to get fast output and a high heart rate. So you should be scaling down to 50 or even 45 lbs on the thruster, and maybe even limiting the runs to 200 meters. 

This isn’t just about scaling down, maybe you need to scale up or maybe you’re recovering from an injury or being sick… it all adds up and the perscription is to take a moment and set your intention for the day BEFORE you start the workout.

For all your workouts this week, think about the muscles that you’re targeting before every set.

Build on good habits

Build on good habits

Did you know it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic. In the study entitled “Habits—A Repeat Performance” they state that habits make up approximately 40% of our daily activities.

If you want to be successful in reaching any goal(s) that you’ve set for yourself you need to create habits that get you to where you want to be. So work on creating habits that work FOR you. Don’t focus on ‘killing bad habits’ instead focus on ‘building good habits’ or ‘excellence habits’.

Here are some GOOD Habits you can look at adding to your day, every day:

Habit #1: Working Out Early (or at a set time every day)

Habit #2: Exercise When Fasted

Habit #3: Create a ‘challenge’ for yourself. (push-ups > do 10 every day for a week, then 20, then 30… etc..)

Habit #4: Replace something in your diet… (Drink Water, not soda)

Habit #5: Practice Proper Breathing – Box Breathing.

Habit#6: Take a Cold Shower (rhea loves these)

Habit #7: Seek Out Silence or meditation (TURN OFF FACEBOOK)

Habit #8: Be Positive for 72 hours. (don’t complain, or whine or talk bad about someone else)

Habit #9: Rearrange Your Fridge.

Habit #10: Battle Buddy (tag a friend and check in on them every day…)

Habit #11: Seek out cardio – go for a long walk or run. – Cardio can help reset your nervous system.

Habit #12: Find Zen with your partner or close friends. – Do This (Look him or her in the eye and say, “I messed up. I’m sorry.” Then shut up.)

Habit #13: Check the Label – take some time at home, go through your cabinets and review the food labels on everything in there… learn.

Habit #14: Be Mindful

Habit #15: Keep a Food Journal. I like Loose IT.

Habit #16: Take a Cue to Stand – more important than ever if you’re working from home. ON THE COUCH…

Habit#17: Keep a daily schedule. 

Habit #18: Stretch – https://warriorfitnessma.com/mobility-recovery-library/

Habit #19: Be Grateful

Habit #20: Get to the gym 3-4 times a week. 🙂 *you know I had to write that one…