Over the years I’ve dealt with probably several hundred people and helped guide them towards their fitness goals. What many people don’t know is that my background is in psychology, and I’m fascinated with how people think.
One aspect of goal setting that many people forget about when it comes to creating a goal is really digging deep into their personality type. We all have different aspects to our personality depending on several factors. These personality traits can either set you up for success in life or take away from it because you’ll always feel like you’re forcing a square peg into a round hole if you don’t.
As an example, three years ago I was offered an office job temporarily during the federal election. I found quickly after a couple of weeks that sitting at a desk all day in an office environment made me want to dig my eyes out of my head with a rusty fork. The work was easy for me, but I much prefer being on my feet, teaching and coaching different situations and people and having a fluid schedule. This is just part of who I am. The temporary job just reinforced it to me.
As an aside, I’ve never understood people who are miserable at their jobs just to take a paycheck home. If you don’t like your situation, just change it – it’s not as hard as you think. But I digress…
So how does this apply to fitness? There’s a few ways you can analyze your personality and make it work for you fitness wise as well. Here’s a couple of key questions to ask yourself when it comes to creating a strategy towards fitness:
Are you a Group Person or an Individual?
What sports did you play as a kid? Were you a hockey or basketball star or did you prefer golf or racquet sports? Most people are either team sports oriented or individual sport oriented. Someone who is team sport oriented likes meshing with and depending on other people to perform their activity. An individual person might be part of a team still, but prefer that their performance relies on their own effort and skill.
This tends to also work in adulthood. Individual sport people usually will prefer the same environment. This might mean you join a running group, golf with a couple of others, play a racquet sport or cycle alone. Team sport people will be more likely to join a league or team for things that require multiple people.
Let’s translate that to the gym. An individual person likely would prefer something like simply lifting weights alone – even at home. They don’t have to have another person relying on them to get things done. A team person would likely prefer showing up to a yoga class with a bunch of people they know or doing anything with a bunch of others.
Can you Focus or are you a Multi-Tasker?
Some people can sit down and complete a grueling task that takes all day and enjoy it, checking off a list one thing at a time. Others (like me) prefer constant changes and stimulation and can have several projects on the go at the same time.
The former person will prefer to walk into a gym with a defined plan. Something to follow and check off parts as they go and likely not adjust it. The latter will be more of a type that will adjust a plan on the fly if they have one, or try different types of classes in the same week for variety even if they might not be guiding towards anything specific.
A focused person would set one or two goals in a year and work diligently towards them like a marathon or a large event like a tournament or championship. A multi-tasker might have ten goals and only accomplish five of them and be fine with that.
Your most successful champion athletes are typically the focused ones who can work on one goal for long periods of time and follow a plan – but it’s okay to admit that you aren’t that type of person. If you find that you can’t follow a focused plan for more than a couple of months, admit that to yourself and find a way to tweak things so that you are working on a couple of things at once. Triathletes are excellent multi-taskers (which is probably why I liked it too!).
Do you Want to Show Off or are you Self-Fulfilled?
This is where I might get criticized a bit but hear me out. We all have a certain amount of narcissism within us. Some more than others. When you are digging deep you really need to ask yourself if you’re doing the event to be able to brag to your friends or show off to others, or simply for accomplishing a goal and feeling good about it yourself.
Making an amazing golf shot brings a good feeling to people – but you’re by yourself, as does making an amazing play on a soccer field so people will cheer for you. Ask yourself if you don’t care about a trophy but want to have an amazing sense of accomplishment like a long adventure race or a marathon – or if you want to be carried off the field on the shoulders of your team mates or have your picture in a magazine so you can display it all over social media.
Again, how does this translate to the gym? Maybe someone who wants to show their skills would be a great group fitness instructor. Or join a Crossfit gym where they can write their accomplishments on a board and have people cheering them on at competitions. Self-fulfilled people might not even need a gym and be happy just working out at home.
Ask Yourself These Questions
This process will go a long way towards making sure that you are doing something that you will continue with in the fitness world. As we all know, the key to success is one main thing – consistency. Creating an environment where you will feel your best and keep going constantly will bring you the greatest success with your goals.
Be honest with yourself as well. It is easy to program things based on what we think others might think of us. Get over it. Focus on what you enjoy and really stay true to yourself – and this can apply to many areas of life, not just fitness.
If you have any questions or enjoyed this please like, share and retweet away! I appreciate any and all feedback and hope that you continue in the best way towards your fitness journey.
Recently because I’m a football fan I’ve been reading about recovery of the quarterback of the Indianapolis Colts. His name is Andrew Luck and he’s a professional athlete who was the next up and coming superstar in the league.
That is, until he badly tore the labrum in his shoulder and had to have surgery. The whole thing was mismanaged by his medical staff and it’s a long story, but the point of the whole thing is this: He did not take a snap last football season and has been out of football for over a year due to rehab.
This is a professional athlete with access to daily physio, the best surgeons in the game and things like stem cell treatments, and he still has not thrown a football in over a year. A year. This is a guy who throws a football for a living and he’s not doing it to let his injury recover for a YEAR.
I’ll ask you a simple question: if he’s taking that long to recover with access to all of those resources, what makes you think that you can recover from an injury any faster?
Typical labrum tear surgery recovery is 3-4 months but can easily stretch into 6-9 months if things aren’t dealt with properly.
Over the years I’ve dealt with hundreds of injuries. One thing that I really try to get across to my clients is that if you are hurt, you need to give your body time to heal and recover from whatever it is. This takes TIME. Usually a period of weeks if not months. For some reason my Type A people seem to think that if they just baby a problem for a couple of weeks and then go right back into doing whatever they were doing before they will be fine.
Or even worse, they do physio but keep on doing the same activity that caused the injury in the first place and expect to recover. I had an example of that just last week and when I pointed it out to my client that not stopping the activity meant it would just get worse again she was for some reason completely dumbfounded.
Does this make sense?
The general guidelines for minor injuries is 4-6 weeks. More severe ones are 6-12 weeks. Surgery is anywhere from 3-6 months at LEAST depending on the issue.
My main point is this: we need to exercise patience as a society when it comes to our bodies.
Whether it comes to recovering from an injury, things like weight loss or achieving a goal like running a marathon, you need to exercise patience to succeed.
Setting a goal for recovery is just like any other goal – there is a timeline and a process involved. Sometimes it means not moving anything for a couple of weeks. Sometimes it is moving just a little bit as much as you can as frequently as you can to help the healing process. It can be frustrating and feel like it’s taking forever. But you have a long time to achieve whatever it is you’re trying to do.
If you want to be active and healthy for a lifetime, then taking six months to recover from an injury might represent less than 1% of your athletic or active life over a span of fifty years. You’re not missing anything by taking that time to make sure that whatever happened doesn’t happen again.
Be patient now, be consistent and give it time and you will succeed in your recovery. Rush back into activity and have a setback or make the situation worse and suddenly a six-week process becomes six months.
If an NFL player can not touch a football for a year, you can wait three months to rehab from surgery. Don’t think that your body or recovery process is any different. Patience and consistency wil get you results every time.
If you liked this article, feel free to share it on social media, contact me via Facebook or LinkedIn or email me directly with any inquires.
Jill Miller, who is the inventor of a program called Yoga Tune Up, recently revealed on her blog about a month ago that she needs a total hip replacement. At the age of 45. Now, she has been absolutely instrumental in helping many, many people discover a modality that can really help irritated tissue and brought it to the main stream. The story, however is what I want to bring your attention to today.
What was telling about her first blog post, which you can find HERE (and I’ll link to the second part HERE) is that she felt nagging pain not only for most of her life but for the past seven years. Until recently she didn’t bother to have it looked at because she was worried about surgery for personal reasons. That’s fine.
This is one of the most respected and knowledgeable (from an anatomy standpoint) body teachers IN THE WORLD and even she ignored her symptoms. We all do it, from your fellow office worker to high level athletes who want to keep competing.
“I’m okay, I just need to stretch.” “I’ll start using my therapy ball.” “I’ll take a couple of weeks off from running and everything will be fine.” And then we go back to doing the same thing that caused the problem in the first place and are suddenly surprised when the issue comes back – and worse.
Just this week another client of mine’s husband after almost a year of pain finally decided to go to the doctor and get checked because his knee wouldn’t stop failing and buckling. My prediction is either a torn ACL or a severely torn meniscus (or both). The problem is that he’s been walking around on it for the better part of a year without any treatment or attention, and likely it’s gotten a lot worse. This might mean that something that could have been helped with therapy before might need surgery now.
I’ve said it before and I’ll say it again:
Your body isn’t stupid.
Pain, collapse, restricted range is a signal that something is wrong.
The sooner you figure it out and fix it the better off long term you will be.
If you have water coming into your basement, you figure out where it is coming from and plug the leak. You don’t sit there and wait for it to subside, clean it up and then wait for it to happen again. Mold sets in. The leak might get bigger. Other things can come into play that make a simple leak a catastrophe. Your body is no different.
When your body is subjected to stress, it responds to it. This can result in either stronger muscles, or deterioration and loss of integrity. A large part of my job is finding out the perfect balance between just enough and too much load, stress or torque on joints. You need to consider your body as a whole and what loads it is being subjected to daily, weekly and annually to really figure this out.
And in case you’re wondering, sitting is a load. Driving is a load. Weight training is a load. Yoga is a load. I remember when I sat through the Yoga Tune Up course (I did not certify because I have no desire to be a yoga instructor) and a room full of body practitioners looked at me like I had two heads when I suggested that yoga poses – especially extreme ones – are still heavy forces through joints. They are, in case you’re wondering. Jill Miller says that herself in her articles. Years ago I wrote a post about why a downward dog is downright dangerous for most people. It’s HERE.
One big fundamental rule I teach my clients is that they should walk out of a workout feeling better – not worse. This means they are far more likely to have had an appropriate level of stimulus and will have a better long-term response. They won’t get worse, they will get better. Isn’t that the whole idea?
The point of this is that nobody is invulnerable to the rules of the body, even people who have spent their whole life practicing something that is supposedly therapeutic. Don’t assume that if you have a problem that things like stretching and pounding yourself with a yoga ball is the answer. It might just make things worse over time. Seek out someone who knows the rules of the body and can identify a proper strategy to bring your body back into balance and stop overloading tissue.
So the next time you work out, try taking a step back. Are you pushing through pain? Have you had a problem for a while and have been ignoring it? Take a really close stock and tell yourself that you should probably get that taken care of before subjecting your body to even more stress.
Because nobody wants a hip replacement at the age of 45. At least I don’t.
Feel free to message me or find me on social media if you have something you would like to identify or a question. Injuries and providing solutions are what I deal with every day.
When I’m driving my kids to school and heading to work, I see a ton of people out in the mornings for a walk. Sometimes with an animal, and sometimes holding a set of Nordic poles. Enjoying nature, and getting in a great workout, right? Well, as with anything – it depends.
The top thing I hear from potential clients who are overweight and want to lose weight and get more active is “well, I walk.” The invention of the FitBit and devices like it have made getting in 10,000 steps a day a bit of a craze. And I’m all for people getting more active and healthier, but for the majority of people who really want results like weight loss, more strength and pain reduction, simply going for a walk isn’t going to get you there very quickly, and here’s why:
Walking Isn’t Intense Enough
To change the body, you need to provide a stimulus that is beyond what you normally do. Now, most people will think walking for 20 minutes is great – and if it’s more than you normally do it might be. However, most people simply go for a stroll at lunch and expect to lose weight. Simple math will tell you that this walk burns 140 calories, which is replaced as soon as you eat an apple. Even five days a week the calorie equivalent is basically one good solid hour long workout of high intensity. This is again, better than nothing, but please don’t expect any miracle weight loss.
Nordic walking at 4 MPH (which is quite fast for most people) burns 220 calories in 30 minutes. This is with the added pole movement. It feels great – and can be excellent for your mental health – but for fitness it is a bit lacking.
Walking will make you better at – walking. Unless you’re getting your heart rate up significantly you’re not getting any cardiovascular improvement. Unless you’re performing some body weight movements along the way (which is very easy to do) you’re not getting any strength improvements. So, what’s the benefit? One might be getting away from a seated position for a little while and destressing in the outdoors, but this again won’t give you any benefits for strength or weight loss.
People Use It To Justify Overeating
The amount of times I’ve heard “well, I went for a walk” at Starbucks while a person digs into a caramel latte could fill ten books. It’s the equivalent of the ladies who do Zumba or Aquafit at the gym and then promptly order a sugar loaded smoothie at the juice bar (often because they think it’s healthy – thanks, smoothie bar owners), instantly replacing every calorie they just burned. Plus, because they went to the gym that day I’m sure an extra glass of wine is fine at dinner. And then they wonder why they aren’t losing weight. Unless you’re paying attention to your nutrition weight loss simply isn’t going to happen. It’s a massive part of the equation.
This does not mean that you need to severely restrict your diet! There are simple changes you can make to support your new healthy habits (read my article HERE if you want some tips). You can still enjoy social time with friends and drink green tea or something that isn’t loaded with calories.
It’s Easy to Overdo It
I deal with overuse injuries on a daily basis. In fact, just because I spent the past weekend in Toronto and walked everywhere even my joints are a bit stiff today. If you suddenly take yourself from zero to a hundred without any progression then it’s easy to run into problems in your hips, knees and feet and ankles quite quickly. Then you get discouraged and stop. Many people join a group or start walking way too far way too soon because “it’s just walking”. It’s still loaded movement and repetition. The last thing we want is for you to get discouraged or injured before you even start, and walking is one of the chief culprits for this. Don’t even get me started on running.
So What are your Solutions? Again, there are some easy ways to ramp up something as simple as a walk and it doesn’t mean you have to run, enter an idiotic boot camp or kill yourself. In fact, for beginning exercisers this is a recipe for disaster.
It’s fairly simple to increase the intensity of a simple walk into something that will provide some results:
Get Your Heart Rate High, Even For Short Intervals
Studies show that increasing your heart rate to over 83% of your maximum for even four minutes can have a remarkable effect on your heart and lungs. This doesn’t mean you need to run – simply walk faster and with deliberate speed. It won’t take long for your heart rate to increase to the point where you are getting out of breath and you feel your muscles burning. Then stay there. Use the timer on your phone or other device and hold onto that level for 3-5 minutes. Even one minute has an effect, you just have to do more intervals. This is called interval training and it’s been proven to be the most effective method for increasing heart and lung capacity.
Add Some Strength Work
People seem to think that strength training is this horrible thing you need to do in a gym. Almost daily I provide simple isometric exercises for people they can do literally anywhere against a wall. In your office, at home or even at the gym with zero equipment required you can still generate strength. Do me a favour right now and find a wall. Stand with your back to it, rotate your foot out and left the side of your foot into the wall. Feel your butt fire? Great – push a bit harder and hold it for 30 seconds. Hang onto something if you need to for balance. You just gave your glute a workout. Most people while walking barely use their glutes at all because of the motion they are doing – so do this simple isometric (and a few others) in between those interval bouts – and give yourself some strength work at the same time.
All day long you’re going to pick things up, put them down, rotate your trunk, sit, sprint for the bus and many other things that need joint strength. It’s easy to add this into your daily walk with isometrics or bodyweight movements.
This may seem like a simple breakdown – because it is! Taking something like walking as a healthy habit and turning it into something much more effective over time isn’t difficult. If you’re trying to introduce this into your life, feel free to reach out for more detailed suggestions. I have an entire isometric at home system that I can share with you.
And, as always feel free to comment, tweet, add me to Facebook and reach out if you need anything!