Missed Workouts
What happens when you miss a workout?
So you missed a workout.
Does this mean you failed? Does this mean you need to catch up?
Absolutely not.
To me, it doesn’t matter if you had no reason to miss that workout or if you had the best reason in the world.
The response is still the same.
It’s OK. We move forward.
There are 365 days a year. No one is perfect. To expect perfection is unreasonable.
For any goal, consistency will lead to results with a thought-out process. Just because you missed one day does not mean you are inconsistent. It doesn't need to define you.
Missing a day could mean that your body needed rest.
It could mean that life happened.
And for me as a coach, it means the next steps are important. And dwelling on the past isn’t a step I want us to make.
Sure, let's learn from the past if we need to. But we need to move forward.
Moving forward means we continue the process that we have already committed to together.
That process doesn’t include trying to add more to your plate because of something that happened in the past.
PROCESS = PROGRESS
Process is progress
How do you achieve your goals?
Is what you do random or is there a purpose?
Are procedures in place to identify and overcome challenges?
Or are you hoping that the challenges resolve themselves?
Do you measure and assess your current abilities and chart a course towards the goals you have?
Or do you do random things hoping that they get you where you want to be?
I believe that if you are going to invest your time, money and energy into a goal, that our actions should be guided by a process. An effective process leads to more effective results.
Sure random workouts could get you results. But I believe it’s important for both coach and athlete/client to know what it was that worked, even if it’s a combination of multiple factors.
Maybe it’s consistency and accountability.
Or addressing weaknesses.
Or improving stress responses.
Or adjusting training volume.
Or “insert thing”.
We can’t identify what it was out of randomness.
We can identify what it was from a process.
I’m here to help people with my process.
Important Opinions
Should you listen to everyone’s opinion?
Your goal is to become stronger, more muscular, more defined. You want bigger arms.
You go to work and take off your jacket. You hear a coworker mention in a passing comment that they are surprised at how small your arms are.
First. That is a shitty comment. No one has any business making negative comments about others' appearance. I don’t care if they don’t look like you.
Second. This type of comment can be enough to completely derail someone's progress. It can be enough to throw them off track. Maybe they hear that comment and believe the comment to be true. And believe that perception of others to be permanent.
But you are resilient and you are strong. You have evidence that disproves their remark. You are getting stronger in your lifts. You have been committed to the process. You have close friends who have noticed a difference in your appearance and demeanour.
It is difficult to ignore the people who are willing to make negative comments about your appearance. Maybe those comments are a reflection of their own insecurity. Maybe they also need help but aren’t ready to make the steps you have made.
Trust the opinions of those who matter most to you.
Lost?
What do you do when you are lost?
You’re on a road trip and are completely lost. What do you do?
Do you start making random turns hoping to end up in the right place?
Or do you seek out direction? Maybe that’s an app on your phone. Maybe you phone a friend. Maybe it’s a paper map if you are old school or don’t have reception.
What do you do when you feel lost in your training?
Do you start trying out random things hoping that something sticks?
Or do you seek our direction? Maybe you find a group of friends to train with. Maybe you join a gym. Maybe you hire a coach.
It’s ok to ask for help! The sooner you ask for directions the sooner you will get on the path to where you want to go!
Need help? I’m here!
Cheat Meals
What is a cheat meal?
What is a cheat meal? Or a cheat day? Whatever you want to call it.
Here’s my definition of a cheat meal: You went against the rules of a competition that involves food.
Example: You’re in a hot dog eating contest. You get to the point where you have a “reversal of fortune”. Apparently, that’s the term used in the sport of competitive eating for vomiting. You can not do that. You will be issued a red penalty flag. You cheated. That's a cheat meal.
In my mind, there is no other instance where the phrase cheat meal or cheat day needs to be used.
Enjoy your food!
Want to have a burger? Maybe some fries? How about ice cream?
Go for it!
Do we want to do it every day? Probably not.
On a diet that doesn’t allow you to eat certain foods? Ask why. It’s possible there is a great reason for that. It’s also possible that there is no good reason at all.
I would rather see someone exercise/sleep/eat/breathe perfectly 70% of the days in a year, instead of being perfect for a period of 1 month before falling off the wagon for the rest of the year because of an unhealthy relationship with “insert thing”.
It can be really hard to love your body or love yourself with negative associations with an action, like eating certain foods.
Side note: “Reversal of fortune” is the most polite way I have ever heard to describe vomiting. I would like everyone to use that phrasing from now on. Thank you.
70%>100%
When is 70% better than 100%?
Yes that math doesn’t add up.
But what if the conditions for you feeling 100% are as rare as winning the lottery.
If you have 70% to give, give it. If you have 55%, give it.
If you aren't feeling 100%, that's ok! Who ever actually feels 100%?
If you wait for the perfect conditions, you will likely be waiting for a very long time.
Give what you have and you will set yourself up for progress.
Want to move the needle? You need to start somewhere. Wherever you are at is a great place to start.
Concept inspired by: @erinruppertfitness