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Motivation
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Let's do an experiment. Stand up with your arms hanging at your sides. Now lift your arms straight out to about shoulder height, then lower them. Repeat that. Feel like a bird?
Now, this time lift your arms straight out to about shoulder height slowly by using your shoulder muscles. Once you get there, hold and squeeze those muscles right on top of your shoulders. Now release slowly. Repeat that. Feel those muscles?
One more time. This time lift your arms straight out to about shoulder height slowly by using your shoulder muscles and squeeze your fists as tightly as you can. Hold. Release slowly. Feel those muscles?
Strength training is interesting. You can do a lot of it and not make much progress, or you can do a little of it and progress by leaps and bounds. The difference is intention.
When we create movement, our bodies have the natural ability to recruit all kinds of different muscles to make that movement as comfortable as possible. When we are strength training, however, the goal is to challenge this comfort and move the body past its natural ability. It is then that we create strength, balance, posture and flexibility. We can never reach that goal if we're just going through the motions.
When I take BodyPump class, the lunges just kill me. My legs burn and it's so difficult to make it through the song. I know how to make it easier, though. All I have to do is spend more time with my legs straight, and get a nice little rest at the top on each repetition. But I also know that I'll not progress the way I want to by making it easier. It's supposed to burn.
I get the most out of my set of lunges when I get in the correct stance, fix my posture, then sink down to just the right level, hold for a second then push my front heel into the floor powerfully and lift myself up without ever straightening my legs at the top. I connect with my leg muscles, I feel them work, I feel them burn and I don't give in to the temptation to go all the way up to straight legs and rest.
I feel the same about walking. When I get out there on the trail, I know how to make it easier. Slow down a little, relax my arms, relax my posture, focus on something else. But if I want to make the most of my workout, I tighten my arms, straighten my posture, engage my core muscles and focus on bringing power and energy and intention to each step.
This kind of focus is a whole different ball game. It's mental. It's emotional. It's physical. And it's spiritual. It brings all your reasons, your passions, your energy to every movement you make, every step you take, and every choice you make. It doesn't allow you to disconnect or just go through the motions. It doesn't allow you to take the path of least resistance.
It is hard to stay motivated. Believe me, I know. Very often, just showing up for a walk or a workout is a victory for me. And I celebrate that. But what I really want for myself and for every one of you is to go beyond that. Connect to your dreams. Create intentional movement that you are confident will help you progress toward those dreams. When this happens, your muscles burn. You feel it the next day. You know you did something. And you also realize how important every minute on the bike is. Or every step of your walk is. Or what power every bicep curl has.
I try to bring my reasons with me to every workout because they are so important to me. I work out because I feel so much better about myself when I do. I walk because I watched my mom spend the last ten years of her life in a wheelchair and I know she would have given anything to take a step. I do my lunges the right way even though they kill me because it teaches me that I can persevere, I can keep going, and that I am stronger than I know. And you are, too.
Now get moving!
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