Creating a Mindset for Health

Every year millions of people make the resolution to improve their fitness. It’s not exactly a secret that the majority of these good intentions will quickly turn into empty promises. When you first get started, your excitement and energy are high and it’s easy to feel like you’re in control and that your will power alone will help you through the difficult days ahead. The reality is that you’ll probably have more days when you don’t “feel” like training. This is the reason we preach Standards Over Feelings because we understand how fundamental this is for human behavior. There have been several studies on human behavior that have helped identify the single biggest predictor of success when it comes to long-term consistency with your fitness. It’s not keeping a gym bag ready and with you at all times…although this helps. Setting your gym clothes out the night before is a great idea…but it’s still not the determining factor. Surprisingly it’s not even having an accountability partner. Schedule in advance when and where you’ll do your training. Everything else is simply in support of this habit. Being accountable to someone you don’t want to disappoint is incredibly helpful, but if you haven’t taken that first step, accountability falls short. Having been that accountability piece for hundreds of people, I’ve been ignored and ghosted more times than I can count. Even my sister stopped responding to text messages and phone calls at one point. (I called our mother but apparently you can’t put an adult on restriction). Scheduling in advance WHEN and WHERE you’ll workout is the single most important step to developing consistency with your fitness. This helps you develop integrity with yourself…if you say you’ll do something, that thing gets done. Period. Show up like a boss and bosses don’t cancel. Your training is time on your calendar dedicated to getting better. The workouts on your calendar become non-negotiable. You don’t wake up and see how you “feel” because you already know there will be days you don’t “feel” like it. In advance, you schedule your training where it best fits into your life with your responsibilities. Once you’ve planned your work, you show up and work the plan. If you fail to plan the work, you’re significantly increasing the likelihood of failure. Ask someone that has been remarkably consistent with their fitness if they know when and where they’ll workout.  This has already been decided. Their feelings aren’t involved in the process. If you truly want to be consistent with your fitness, this habit is a must: Schedule in advance when and where you’ll workout.

Crunches.  The go-to core exercise for a lot of gym goers. Yet, it’s one of the worst ab exercises you can do. Shocking, I know. You’re probably wondering why it’s one of the worst. Crunches put force on your spine and oftentimes strain on your neck. They force your spine into flexion, which is generally what people are told not to do in order to protect their back. Aside from the pressure it puts on your spine, crunches don’t activate your core muscles to the extent that a lot of other dynamic core exercises do. If your goal is to have sculpted abs like a lifeguard on Baywatch, crunches are not your solution. Aside from the aesthetic aspect, a strong core is important for your body’s balance and stability, posture, and reduction of back pain and other injuries. If you want to develop a rock hard core, here is a list of exercises better than the old fashioned crunches that you can start incorporating into your workouts: The Hard Style Plank Put your forearms on the ground and your arms set shoulder width apart. Your arms should be parallel to your body. Once you’re up in the plank, imagine squeezing your elbows to your knees and your knees to your elbows. Don’t be surprised if you start shaking like a leaf as soon as you create that tension. Dead Bugs Lie on your back with your arms straight up and your hands above your shoulders. Bend your legs at a 90-degree angle with your toes facing up at the ceiling. Imagine pushing your belly button into the ground and keeping your body tight enough to where if someone was pulling on your limbs, you’d be able to resist it. Next extend your right arm and left leg at the same time, without touching the ground. Keep pushing your belly button into the ground to avoid arching your back. The right leg that is still bent should stay completely still while the other leg is in motion. Bring your arm and leg back into the start position and then switch sides. When it comes to Dead Bugs, one of our favorite sayings applies: “Slowly is holy. Faster is disaster.” If you want to increase the intensity, add a kettlebell to the stationary arm. If you want to significantly increase the intensity, press the kettlebell once you’ve reached the fully extended position. Reverse Crunches Lie down flat with your back on the floor and your legs straight down, toes pointed up. Press your lower back into the floor and pull in your belly button as you lift your legs together up off the floor. Push your heels through the ceiling at the top and slowly lower them back to the ground. Fun, right? Double Kettlebell March Hold two heavy kettlebells in the racked position. Pull your belly button to your knees and your knees to your belly button to find max tension in your core. Once you feel that tension, slowly lift one knee up 90 degrees and then switch legs. Hollow Rocks I’ve saved the worst (I mean best) for last. Lay down on the ground with your legs a little bit off of the ground as well as your shoulder blades and head. With arms extended over your head, rock back and forth like a banana rocking back and forth on a counter. Or a see-saw…take your pick. Alright, now that I’ve given you the secret sauce to getting rock hard abs, it’s time to get to work people!