Everyone knows that after you sign up for a physically challenging event like a half-marathon or a triathlon, or any other kind of competition or event, you have to prepare yourself physically — which means training and workouts. But you also have to prepare yourself mentally, which is a far less straightforward task. Having the right mindset can be challenging in itself. So, if you’re an average Joe,and are looking to get back into the best physical shape possible…
Here are 5 tips to help you mentally prepare for a healthy lifestyle! (Even if you are not preparing for a race or competition)
You must start training your mind to focus on the present. How to do this… CLICK HERE
Find a reason to get fit. This can be a number of things going on in your life, but which one is helping you decide to get started, you must discover your “WHY”…
Plan for setbacks. Yes, that’s right failures. We learn from these, it’s the only way to improve…
Focus on you and you alone. This is your “Me Time”. Everyone needs to have this time for themselves, this is a must…
No matter what,never give up, staying accountable. This is where you are doing this for yourself but you are not alone. A Coach and mentor is absolutely beneficial…
So now, if you have made your decision to make a change in your life,this is a good time to get yourself familiar with one of the components of being mindful when you train (Having a coach/mentor is beneficial). This will require bringing your awareness your surroundings to your intention and focus,breathing, timing, form and of course, recovery during and after your training session. The goal is to attain a simultaneous balance of focused commitment and effortless relaxation. (A morning routine is absolutely crucial)
In other words, finding your center of focus. It requires a little practice, but the rewards of this approach might surprise you when applied either to our program, or to your daily exercise or activity.
Physical exercise begins before you start moving – with intention. Understanding the function of the exercise, preparing the body, being confident in the required breathing, timing and form, and then committing yourself. (Listen to your coaches he/she explains the daily workout) After all, if you’re not sure where you’re going, and how you’re going to get there, then you’re unlikely to reach your destination. So train smart. Take the time to prepare mentally before each and every exercise. It will ensure a safe, enjoyable, effective workout –maximum benefit, minimum time. We help you with this, our (Find your Vibe) program.
During exercise, the muscles in the body require oxygen to create energy. The breaths crucial in exercising efficiently and effectively. A lack of oxygen will lead to tiredness, tension and even nausea; sufficient oxygen means peak performance and that feeling of being energized. So, take a deep breath at the start of each exercise, then focus on steadily exhaling as you complete theorem strenuous phase, and steadily inhaling as you complete the less strenuous phase of the exercise. Whenever possible, avoid holding the breath while exercising.
Timing in exercise means being fully aware of your rhythm and pace. Each type of exercise has its own natural tempo – some are best performed fast, some slow, steady and deliberate. Timing is often related to the amount of effort we put into the exercise. Try to leave behind robotic, tense movements, and develop a natural,flowing style, like a top tennis player in action. An exercise performed with the right timing will always be more effective than one that is rushed. So focus on the rhythm of each exercise, establish your pace (not someone else’s) using your breath to help you.
Good form &technique ensures exercise is done through the entire range of movement,targeting every part of the muscle, in the most efficient way. But good form is rare, because it requires focus and repetition, which most of us struggle with,so we forget to check our posture or alignment. For safe and effective exercise, give these your full attention. Think less about getting to the end of the exercise, and instead focus on the moment and feel it throughout your body and mind, bringing your awareness to each and every muscle movement. This is what it means to be mindful of form.
Recovery is important between strenuous activity and between different exercises. It requires an awareness of your physical, emotional and mental well being. In the pause between exercises, remain alert and focus on your breath and other sensations. Remember your breath is a barometer to your level of effort. Are you hunching your shoulders, limiting your body’s capacity to take in more oxygen? Or even holding your breath? Both will create physical tension and slow your recovery. Good recovery is essential to remain injury-free. And don’t forget Sleep, this is most crucial and beneficial to recovery. Whatever your goal is, lean mass growth, weight loss, etc. This only happens when we sleep.
The take away
1 Create your morning routine: Sharpen your focus and relax your mind, through practicing and applying mindfulness. CLICK HERE (7 min morning routine)
2 Clarify your motivation: Decide what you want from your new exercise program. Set off on the right course, and you’re more likely to reach your destination. CLICK HERE: (Fitness Consult with your coach and mentor)
3 Set realistic goals: Avoid high expectations that will leave you disappointed. Take small, positive steps, as part of a longer, steady journey. Having a coach to guide you is beneficial.
4 Get into anew habit: Follow the “sometime, same place” motto and find a time in your daily life when you know you can make it happen. We tell our members to “just show up” and we will take care of the rest.
5 Use your imagination: By mentally rehearsing the exercise, you’ll do it better – which means quicker results,greater confidence, and stronger mindset.
6 Think less, do more: Even mental pep-talk can lead to lots of confusing mind chatter, so try to focus on what’s happening in the moment? Let go of passing thoughts fora more focused workout. Use your sessions with us as a “Release” and enjoy the aftereffects following the finish.
7 Learn to be flexible: Whether it’s your health, commitments or injuries, it’s inevitable that you might miss a day or two.Rather than beat yourself up about it, get back on the horse the next day. But try to slip into a routine. Again, a coach to help with scaling and modification is beneficial. Support from family, friends, and us can keep you on track.
8 Enjoy yourself: While it’s all very well pushing yourself to be fitter, faster and stronger, it’s important not to lose sight of the inherent fun factor of exercise. If it feels like a chore, you’ll treat it like a chore. Make this habitual, and don’t forget your WHY.
9 Congratulate yourself: Remember to take the time to feel good about having completed your workout or exercise. This will make your mind feel calmer, more content –providing you with a sense of accomplishment. It’s a great feeling, particularly right after your training session with us.
10 Integrate your fitness: As exciting and fulfilling as your workout might be,exercise should always be functional, allowing you to live a fuller, happier and healthier life – so look for opportunities to integrate your newfound fitness into everyday life. Create that active lifestyle and go live it.
It’s so easy for me to ramble on about getting fit, exercising, the benefits, your mindset, and your approach to getting started. But you have to remember, I live this life, so it’s a breeze for me to practice what I preach. It’s another thing to think that you can just grasp what I am saying and put it to use in your life. This is the challenge!!!!
We all need help regarding our fitness and exercise regime. Don’t be the 93% of people who just keep-putting it off. Be that 7% and just get started. And it all starts with a consult (CLICK HERE). This is where we can discover your WHY, where we can listen to your story of what has been holding you back. This is the time for you to start something for yourself. You can’t continue to serve others if you can’t serve yourself first. So please, don’t wait.
FitnessConsult with me @ KALFIT
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