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Fitness is a Journey. Bring a Map.

Fitness is a Journey. Bring a Map.

    From the several hours I spend a day at my gym I get to observe all types of gym goers.  One thing most of them have in common is that they all appear to be lost.  The gym, much like a dense forest, can be a very scary place and if you don’t have a plan you can end up forgetting where you are or where you are going.  Here are a few things you must do if you want to guarantee success at the gym.

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    1. Have a clear destination

    If you’re going to venture into the forest it would seem smart to have a general idea of where you are going and why you are going there.  The first question you must ask yourself is “why”?  Why are you even working out?  It sounds simple but if you cannot come up with a good enough answer than you may be wasting your time.  You see, if you are working out based on other people’s values of what a healthy lifestyle is, then you may be setting yourself up for failure.  Once you understand why then you must figure out what you would like the end result to be.  You should choose something specific and you should write it down.  How many pounds would you like to lose?  What size clothes do you want to fit in?  How many points off your cholesterol would you like to drop?  Ask yourself specific questions and have answers for them.  Next you must decide when you would like to have reached these goals.  Create specific times and dates.  Mark them down on your calendar.

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    2. Have a plan

    Once you know where you want to go you must now figure out the path you would like to take to get there.  In fitness there are many paths to choose from and it can be quite confusing.  While some paths may be quicker or more appropriate to take then others it is most important to just pick one and stay with it.  Every time you enter that gym have a clear idea of what is going to happen. Know what pieces of equipment you need to use, know how many sets and reps you must perform and have a good idea how long it should take you to complete the workout.

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    3. Stay the course

    There will be times when it may seem hard to stay on track.  Whether you’re traveling, someone is using a piece of equipment you need to use, or work gets in the way.  It will be important for you to learn to improvise in these situations.  Plan ahead when traveling, have alternate exercises in mind, and learn to adapt when change occurs. But in the end, always trust in the course you have previously mapped out for yourself.  Come back to it and adhere to it as accurately as possible.

    4. Record everything

    Always keep a fitness journal. Otherwise you will find it very hard to keep track of where you have been and where you are going.  Write down all exercises performed, how much weight used, how you felt, and if you think you can do better the next time you workout.  This is one of the most overlooked and powerful tools when it comes to attaining your goals.

    Fitness is all about getting from point A to point B.  Unless you have a clear and defined path to get from one to the other you will find yourself going in circles. Using the tips outlined above create yourself your own fitness map and stick to it until you reach your destination.

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

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    Featured photo credit: Joshua Earle via unsplash.com

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