Tag Archives: consistency

Slow Progress Is Better Than No Progress

14 Jul

tortoise_hare[2]We all have aspirations, dreams, and goals.  And sometimes it can be frustrating when our progress toward those goals moves more slowly than is consistent with our expectations.  How do you handle those situations?

As it relates to exercise, I occasionally have clients and friends tell me that they simply don’t have time to workout.  Given the choice between a short but effective workout and doing nothing, they would choose the latter.  If they can’t set aside 45-60 minutes for exercise, they’d rather not do it at all.  That kind of convoluted logic makes me crazy.

Ultimately, everything is a process — fitness, sports, school, work… life.  Slow and steady is the way to go.  In the long run, consistency wins the prize.

Quantum change usually does not reflect reality.  Incremental change, over time, can make winners of us all.

Early last year, I published a blog post titled, The One-Percent Rule.  The 1% rule is all about self-improvement.  It means you should try to be 1% better today than you were yesterday — in the gym, at practice, as a competitor, at work, at home, and in life.

Do something — anything — today that moves you closer toward one of your goals.  Don’t get caught up in how much or how little you are able to do.  If you’re willing to do something, you’re halfway there.

Keep moving forward.

Carpe diem!

Get STRONGER, Get FASTER!

Your thoughts?

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It’s Not Gonna Happen Overnight

17 Jan

There are no shortcuts to anywhere worth going.” – Beverly Sills

My mom used to say that if something is worth having (or doing), it’s worth working for.  The problem for many people is that, while they are enamored with the idea of having more than they currently have, they are not willing to commit themselves to the process required to get there.

What do you want to “have”?  Do you want to get stronger and faster?  Do you want to improve your grade point average?  Do you want to improve your free throw shooting percentage?  Do you want to become a better public speaker?

Regardless of your aspirations, one thing is certain: It’s going to require some time, effort, commitment, and dedication.  Improvement requires change, and change requires action and effort.

Have a plan.  Understand what it is you want to accomplish and, if necessary, consult with someone who has more experience and expertise than you.  They can help you develop the action steps required to begin working toward your goal.

Work your plan.  As John Wooden said, “Nothing will work unless you do.”  It won’t matter how good your plan is if you don’t commit yourself to it.  You’ve got to roll up your sleeves and get to work.

Be patient.  Reconcile yourself with the fact that improvement is going to take some time.  Some days will be better than others, but it’s important to stay positive and work through adversity.  Do what you can do, on a daily basis, and be consistent.

Re-evaluate.  Action planning should build in progress checks at regular intervals to ensure that you are on track, and that your action steps are consistent with your desired results.

It’s never crowded along the extra mile.” – Wayne Dyer

Get STRONGER, Get FASTER!

Your thoughts?

Don’t Take Yourself Out of the Game

16 Dec

Stephen Curry, Nenad KrsticAs an athlete, consistency is important.  Consistency of effort, preparation, and practice leads to consistency of performance.  But, despite our best efforts, athletes at every level experience performance slumps.  There will be  some games when your shots are just not falling.  How will you deal with it?

There are some things that are under your control every time you take the court.  Attitude is one of them and, perhaps, the most important.  You decide if and how you let a missed shot or turnover affect your next possession, or the rest of your game.  Although it may be easier said then done, a positive mental approach (and, sometimes, a short memory) is critical to athletic performance success.

Effort is another area that shouldn’t be impacted by your level of play.  Keep hustling.  Continue to “play hard, play smart, and play together” (Dean Smith, former University of North Carolina men’s basketball coach).  Don’t allow a missed shot or bad pass to be an excuse to give anything less than 100% when you’re on the court.  Focus on the aspects of your play that aren’t susceptible to slumps, like defense, boxing out, and rebounding.

Don’t allow a performance slump to take away your aggressiveness, confidence, or energy.  You’ve worked hard to get to this point.  Keep believing in yourself and maintain a high intensity level.  Draw on positive past experience to fuel your thoughts.  Keep working hard, stay positive, and good things will happen.

Get STRONGER, Get FASTER!

Your thoughts?

Consistency is the Key

25 Feb

Consistency[1]I have a few clients who show up to train, sporadically, and are puzzled as to why they don’t seem to make any real progress.  I’ll see them maybe once or twice over the span of weeks or months.  Some of them think their exercise selection is the problem.  They want to try all kinds of different modes of exercise (which is not necessarily a bad thing), but they don’t stick with any of them on a regular basis.

The reality is, you don’t have to take an extreme or fanatical approach in the weight room to be productive.  Same goes for your speed training and diet.  Establish a goal, create a plan, ensure that your plan is aligned with your goal, and commit to it on a regular basis.  I realize that’s easier said than done, but the process itself is not complicated.

Strength and Conditioning

Research shows that strength training two days per week — about 30 minutes per session — can help individuals build strength, power, muscle mass, and endurance.  Focus on exercises that work large and multiple muscle groups like the squat, deadlift, bench press, and row.  As a rule, choose free weights over machines.  Free-weight exercises generally require more balance and stability to perform, increasing the intensity level and degree of difficulty.

Speed and Agility

Strength training plays a key role in the development of speed and agility (remember, speed and agility is largely impacted by the amount of force you can generate against the ground; stronger legs generate greater force).  You can be more efficient with high-intensity interval training (HIIT), regardless of your mode of cardio training (run, bike, elliptical, treadmill, etc.).  Try this 10-minute approach: go hard (aggressive pace) for 30 seconds, and easy (very light pace) for 90 seconds.  Repeat four more times.

Diet and Nutrition

Follow the 80/20 rule.  Adhere to your diet and nutrition plan, strictly, 80% of the time.  Allow yourself a “cheat” meal every fifth day.  I’ve read about a physician who recommends 10% discretionary calories, every day, for his patients.  For example, on a 2,000 calorie per day diet, you could eat 200 calories worth of whatever you want, every day — but only 200 calories — as long as you stick to your plan for the other 1,800 calories.  This plan allows his patients to reward themselves for “good” behavior (positive reinforcement).

Get STRONGER, Get FASTER!

Your thoughts?

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