Advertising
Advertising

4 Cool Things That Happen When You Start Journaling Your Workouts

4 Cool Things That Happen When You Start Journaling Your Workouts

Writing out your workouts is a decidedly low-tech thing to do. I accept that. Perhaps you have tried writing out your workouts but got bored with it, or found that it was too much work. But if you stick with it, and focus on the things that matter most to you and your training, you can wield some serious benefit from this basic motivational tool.

Here are just some of the cool things that happen when you start writing out your workouts when you hit the gym:

Advertising

1. You start to see the holes in your training and lifestyle

One of the biggest surprises that happen anytime I work with an athlete when they begin using a workout log book for the first time is the absolute astonishment at how critical a role lifestyle plays into their workouts. This seems super obvious, but until it is written down in front of us, its impact lives in the land of denial.

Only when we see how a lack of sleep affects our performance, and how a lackluster diet shortchanges our abilities, that we begin to understand that our lifestyle plays a demonstrable role in how our workouts go. And the first step to changing something for the better is understanding it.

Advertising

2. You start working a little harder in the gym

One of the curious side-effects of recording your workouts is that it forces you to be a little more honest with yourself at the gym. It helps you to make better workouts a habit. Sure, you could cut corners and leave early—but then you would have to write down that you did so in your training journal later that night.

While it’s not the same as having a coach looking over your shoulder to keep you on the program and accountable, the effect is similar. I’ve lost count of how many workouts I soldiered through and completed even though I wasn’t “feeling it” that particular day—all because I didn’t want to have to write out a crappy workout later.

Advertising

3. You get a constant drip of motivation

When people talk about their workout journal, often the first word they use to describe it is “motivating!” There are a few different reasons for this, but the one I appreciate best is that it gives us a place to celebrate the daily victories. The power of small wins, performed consistently, is hard to truly appreciate and measure. After all, it’s easy to quantify the big goal—“finish a half marathon” or “Lose ten pounds.”

The training journal gives you a place to celebrate the little moments where you finished a really hard workout, or where you added an extra rep to your max bench press. Those pin-pricks of pride and motivation are what helps keep you coming back for more.

Advertising

4. You develop some serious self-awareness

If there is one skill that I wish more athletes (and people in general!) possessed, it’s self-awareness. When an athlete works their squats every day for a week and then is disappointed that they didn’t add 50 pounds to their squat jumps, that is a lack of self-awareness.

When a gym-goer goes to the gym three times in one month and then is surprised that they aren’t motivated to workout, that is a lack of self-awareness too. If we understood the way we progress and our motivation a little more deeply we would avoid a lot of the snags and hiccups that derail us.

The Takeaway

We all want to make the most of our time in the gym. The handful of minutes it takes to write out what you did and your related lifestyle habits can easily justify its time with better workouts, more self-awareness, and more motivation to show up again the next day and do it all over again. Sounds pretty cool to me.

Featured photo credit: Flickr via flickr.com

More by this author

How to Pick the Perfect Set of Swim Goggles 5 Benefits a Food Journal The Shocking Power of Prepping Your Meals 4 Cool Things That Happen When You Start Journaling Your Workouts How to Set Goals Like Katie Ledecky

Trending in Exercise

1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

Read Next

Advertising
Advertising

Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

Advertising

2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

Advertising

5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

Advertising

8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

Advertising

11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

Read Next