A strong house can not be built on a shaky foundation.
On this week's episode of The Fitness Show, Coach Mike and Coach Theresa talk about the 4 things that make up the foundation for our fitness process.
This advice is simple, but a lot of it is often over looked when we're so focused on the end goal. Whether you're new to fitness, or have experience, make sure you're doing this stuff to not only make progress, but to keep making progress. Wouldn't that be nice?
Thanks for watching!
What are these magical 4 things?
1) Measuring Progress Towards Your Goal
In the episode, we talk about people who'd like to improve their body composition. At RD, we use our fancy scale, the InBody. The first thing people need to do to make progress is actually devise a way to track it.
If you don't have a scale like ours, take circumference measurements. If your goal is to get stronger, track your workouts and key lifts. If you're not actually measuring your goal, then how do you know you're moving forwards or backwards. You don't.
2) Exercise Frequency
Now that you've chosen a goal and a way to measure it, is fitness a habit yet? Exercise frequency is not only about just showing up but it's also about making the time!
If members are just starting at RD or they're in a rut, we suggest scheduling their workouts. This keeps them accountable to us and to themselves that they're actually going to show up. This also forces them to carve out the time for exercise, since their appearance here isn't just left to chance.
The key here is choose a frequency that's sustainable. Especially if you're in a rut or new, and haven't exercised in a while, are you going to crush 8 days a week? Probably not, choose 2, 3 or 4 days where you can commit an hour to exercise, then keep it up, or talk to a coach when it's getting challenging.
3) Screening Out Pain
Exercising in pain is a big "NO!" here at Results Driven. This doesn't mean if you're in pain you shouldn't exercise, it means don't do anything that contributes to your pain.
Here we use the Functional Movement Screen to determine any painful movement patterns we should avoid. Most people just need to move their ass! Long, intense workouts aren't necessary for 99% of people. Even the most "limited" person can push a sled, throw a ball or wag some ropes. Getting them moving, doing exercises that don't hurt, is the only place to start exercising in our opinion.
4) Mindful Eating + Water
This is all fundamental stuff! Measure your goal. Set a schedule for exercise. Don't do stuff that hurts. Lastly, just be conscious of what goes in your mouth! Sorry to be so blunt, but it's so easy to tune out. Order some food, eat, relax, sleep and repeat.
When we start coaching people on working towards their goals, before food journaling, counting macros or diving into nutrition habits, we ask:
"Are you eating slowly and stopping at 80% full?"
"Are you being mindful of what you eat and making more good choices than poor ones?"
"Are you drinking 64oz of water a day?"
If people are not doing these simple things, counting macros, journaling and all the like will fall apart.
Teenagers will be ready to go on a road trip when they turn 16, but do they even know how to get into the car? If you're not doing these things, your dreams of getting stronger or leaner are built on whimsey and fairy dust.
That's not to say you can't make progress, but eventually you will hit a wall. When it happens, double back to these 4 things. There's probably something very simple that you overlooked. It's ok. Lock it down and keep going!