There are many things you could do to make your next training session good, or better or even the best session ever. Here are the first 10 things that pop into my mind which are based on some of my experiences after 20 years working in personal training.
1. Wake up: there nothing quite as sabotaging as arriving at the gym having only woken up 10 minutes earlier. Get up early, drink some water, coffee if you’re a coffee person, a bite to eat if you’re a pre-trainer eater, move around a bit, brush your teeth and spray on your damn deodorant and then head off to the gym with some pumping music to really wake you up.
2. Turn Up: funny how some people don’t improve in the gym when they don’t turn up very often! Now, if you’re contagious, stay away of course. The most successful people in anything turn up. What happens after that is dependant on … next point.
3. Mobilise: you can’t expect to perform optimally if you’re as tight as a lamppost, so spend 5 to 10 minutes loosening up with a mobility routine. There are plenty of resources available from Original Strength, Ground Force Movement, the work of Eric Cressey and Michael Boyle Strength Conditioning. Find one system or combination of all of them that you like and just do it.
4. Have a Plan B: sometimes our plan calls for doing ABC but, we all get those days when our good ol body tells us that it’s not going to do ABC so well. So, what do you do? Go home? Maybe! Fight your way through it? Maybe not a great idea! How about just ease up on the intensity or use alternative movements. This is why doing a Mobility routine as part of warming up is vital. It can tell you what’s feeling off, what’s just not loosening up and it may help direct what happens next. Listen to your body.
5. Stop rushing it: I often get the impression that personal training clients think they’re paying to squeeze as much into per session. Seriously, you don’t have to be doing something vigorous every minute. Take it easy between sets, they are rest breaks – so rest. If you really want something to do, throw in a mobility drill for an upcoming movement.
6. Put your phone away: seriously, unless you’re waiting on a very important call from your boss, wife, hubby or that hot chick you met in the line at ‘Doughnut Time’, put your bloody phone away. Between your irritating message alert and your hunched over posture as you bang away on your smartphone, you’re not doing your training session any good.
7. Leave the ego at home: I’m sure we’ve all born witness to the guy or gal in the gym who loses the plot over a missed rep or forgetting their
hand panties, sorry, I mean workout gloves. Being honest, I was once one of those gym rats who took it all too seriously and got way too stressed. It may take a while, but learning to accept that our body knows best and often want’s us to slow up or leave a rep in the tank, is a lesson worth paying attention to.
8. Cover the essentials: for those who want to go pump arms and chest 5 days a week, well done; you’ll be making new friends soon with a physiotherapist, chiropractor, orthopaedic surgeon etal. Your training plan (you do have a plan don’t you?) may have a particular focus at a particular time, but always get in some Squatting, Lifting things off the floor, pulling and pushing, working your midsection and probably do some stuff that gets you out of breath too.
9. Keep records: how do you know you’re stronger now than 20 weeks ago? How do know how you got stronger? Why haven’t you gotten as strong as you anticipated? For a start, if you’re not measuring it you’re not managing it. Keep notes along with your plan. Note the weights, reps and sets or how you deviated from the written plan. By doing this every session for a few seconds will give you a wealth of information for future reference. Case in point: I have records going back to 1989 when I was a young up and coming cyclist.
10. Find solace in gratitude: maybe not something you’d expect on a gym to-do list but, we all get those training sessions where we could let the ego take over and go all Hulk-like or, we can learn to stand back, take a breath or two and think of something less unpleasant and realistic. We all have things that happen each and every day which we are thankful for. The smile of our child, the awesome coffee at breakfast, the blue sky, or that hot chick in the line of Doughnut Time. While seemingly inconsequential, making a habit of acknowledging the little good things holds just enough meaning to put a smile on one’s dial.
Created by Jamie Hunter
FitStrong Personal Training