Mindset Matters

Mindset matters most when it comes to making a change in your life.  When you starting doing something new, the important question that will shape your thinking is “why.”

  • Why do you exercise?
  • Why do you go to the gym?
  • Why do you do the things you do for your health and fitness?

Take a second to think about why you do all these things.  Why is it that you go to the gym to train, lift some weights, maybe do some cardio and break a sweat.

Is it because of that piece of cake you ate last night?

Or is it because you just love the feeling of your body moving?

There is confusion as to why we actually exercise, or why we should exercise.  If you take a peek into most gyms on any given day, you’ll see people punishing their bodies because they hate how they look or hate how they feel, or they feel they need to make up for what they ate the previous day(s).

The Negative Mindset

Mindset matters.  The prevalence is that we, as a society, have a mindset that Exercise = Punishment.  And it sets us up for negative results.  It’s born out of the need to better ourselves and the only way to better ourselves is to deprive ourselves of things we love (food) and punish ourselves with exercise.

If you polled a bunch of people and asked why they started a healthier lifestyle or exercise program, what percentage would say its because they love movement or they love exercise.  I’d be willing to bet most say they start because exercise is a necessary “evil” in the battle against the scale.  Essentially starting something positive for negative reasons.

This cycle of self-punishment should be avoided at all costs.  It will not set you up for success.  The more you look at it like punishment, the more you put a negative connotation on it, the more and more you are going to hate exercise.  When you hate something, you’re not going to do it, you’re not going to see the benefits from it, and in the end, you might as well not do it.

The Positive Mindset

Change the mindset to Exercise = Movement.

Make the switch from “I HAVE to work out,” to “I GET to work out or “I WANT to work out.”  “Have” implies that you have zero choice in the matter, that it’s forced upon you.  “Get” or “want” is associated with choice.

See that positive spin right there!

Don’t take for granted that you have the ability to move, as some people would kill to be able to move.  Avoid looking at exercise as a means to burn calories, or lose weight.  That is completely secondary to the real reason we exercise.  Exercise because you love moving, because you love the feeling of being able to move your body through space, because you love that feeling of lifting something off the ground with no effort, because you love the feeling of being strong.

I want to leave this with a quote:

“Most people are focused on the result, I look at the results as a bonus.  Sure I have specific goals that I’m working towards but I think the process of getting there is much more important than the end result.  It’s the work that transcends, the work builds character and sharpens you.  The work teaches you humility & aggression.  The work strengthens you physically and mentally.  The process is really what it is all about.  The results…they will take care of themselves.”
-Adam DiBella


Build Your Deadlift

Deadlift

When it comes to deadlifting, the image that most commonly comes to mind is that guy or girl in your gym ripping a loaded barbell off the ground.  And for some, that is their end goal.  To pull as much weight as possible off the ground.  But for others, that’s not their goal.  They just want to look and feel awesome in their everyday life.  Deadlifting from the floor may not be for you, but hinging in some capacity will build strength around one of the fundamental movements we do every singe day.  The barbell deadlift is one variation of a hinge, and one that may not be the right fit for you, but you’re in luck.  There are countless other ways to hinge, we just have to explore your movement capabilities to find the one that is the best fit.  Like Cinderellas shoe…or the porridge in Goldilocks.

Fear

What if you avoid the deadlift because you already hate the very idea because of all the horror stories you’ve heard from friends, neighbors, or that one guy who couldn’t move for a week after picking something off the floor.  If the very idea of deadlifting sends your spinal discs running, then maybe you should read on about building from the ground up.  With a properly executed deadlift or hip hinge you can do wonders for creating a resilient back.

“What’s In a Name”

How did the deadlift get its name?  Without a doubt it came from picking up the dead during the plague.  100% true story.  Probably.  Maybe not.  But here’s a Monty Python clip anyway.

 

Deadlift From the Ground Up

When it comes to executing a solid hinge/deadlift, this is the thought process that I go through, especially if we’re working on building back from an injury, like something in the low back.  We start from the ground up.

Patterning Drills

These two patterning drills teach us what constitutes a good hinge vs a sub optimal hinge vs a squat.  The quickest and easiest way to execute this is to start from a kneeling position, then progress to standing.

Tall Kneeling Hinge– This is a great place to start as there is no risk of injury in this pattern, and it takes some of the miscues at the ankles and knees out of the equation.  What we get is a solid patterning drill to set us up for success when we move to a standing position.

 

Band Assisted Patterning– This drill is good for two things, teaching a solid bar path, and the band creating some reflexive tension in the lats and core.

Band Pullthrough– While the above drill was great for bar positioning, and teaching lat tension, the pullthrough utilizes a band to actually pull you into that hip hinge position we’re looking for.

Let’s Add Some Load

Kettlebell Deadlift– A great intro into a loaded hinge, the kettlebell keeps the weight centrally located between your legs.  This eliminates any problems that mobility restrictions may play in not being able to do it.  What you can also do to create an easier transition into loaded hinges is elevate the kettlebell so that there is less movement required.

The one drawback to the kettlebell is that you can only load so much before it becomes easy.  At AMP, our heaviest bell is 48kg or about 105lbs.  So there is a bit of a ceiling.  You could extend that by using two bells, but at a certain point we may need to progress to a new lift.

 

Hex Bar–  The Hex Bar is a great progression and can be a good starting point mostly because of the way it’s designed.  Since the weight is on the outside of your body, it’s easier to maintain an upright position, which means a lot less stress on the back.  That can ease a lot of people fear right off the bat.

 

Elevated Surface– This is our first barbell lift.  It is important to note that you may never get to this point, and that’s ok.  Not everyone is built to use a barbell.  With the Hex Bar, the load was on the outside, the barbell creates a new challenge with the bar/load in front of you. This presents a slightly different approach, as if there are mobility restrictions, you may not get to the bar without compensations.

Before you lift from the floor, lets see how you do with an elevated surface.  Now this can be off of blocks as shown in the video, but you can also perform rack pulls if your gym allows it.  Either way, the elevated surface will create an exercise requiring less range of motion.  The decrease in requisite range of motion makes for an “easier” exercise.

 

The deadlift can have a tendency to make people cringe.  It’s probably the one exercise that is met with the most fear and trepidation because it has the reputation for being injurious to the back.  However, when you go through the progressions laid out before you, there should be no need for concern.


We Lose Motivation Too

“Cause sometimes you just feel tired, feel weak
And when you feel weak, you feel like you wanna just give up
But you gotta search within you
And gotta find that inner strength
And just pull that shit out of you
And get that motivation to not give up
And not be a quitter, no matter how bad you wanna just fall flat on your face, and collapse”
Eminem “Till I Collapse”

That song was always the last thing I listened to before my races when I used to compete in track.  It always seemed to provide that little boost in motivation, that little kick in the butt before I hit the starting line.  But motivation is a funny thing.  It can start out like an intense fire blazing, and then all of the sudden it’s gone.  It’s one of those finite resources that we try to rely on too much.  In the case of my race, it worked as my events were no more than 55 seconds, 60 if I was really slow that day.  Motivation for a goal that is more long term is trickier.

When we start doing something, when we are striving for a particular goal, our enthusiasm and optimism are really high.  But eventually there are hardships, bumps in the road, and one day, you just wake up completely unmotivated.  Has this happened to you?  I know it’s happened to me.

Sometimes its related to not seeing the results you want, or the fruits of your labor.  Other times it just fizzles out for no rhyme or reason.  You would think that as a trainer, I’d be motivated for my workouts all the time.  But I am human, and motivation does fizzle out when it comes to doing my own workouts.

The question on your mind right now is “How do I get motivated again?”

What you need to realize is motivation is a finite resource, one that will always run out eventually. So it’s futile to rely on that all the time. What you need to practice is persistence and find that inner drive to do the things you want to do and achieve what you want to achieve.

Fitspiration

Social media is filled with so much fitspiration that it can make you sick.  They make you think everyone but you is constantly motivated to workout and eat right.  That’s just not the case.  When you start to lose that motivation to exercise, each meme can make you feel like a lazy shit.  There was a solid month where I barely worked out at all.  I did the minimum amount of work possible.  That could have meant just laying on the ground with a foam roller, doing some mobility work, or just taking what my body gave me that day.  Some days it was 100% nothing.

What I didn’t worry about was how much I wasn’t doing, or how lazy I was being, or how out of shape I’d get.  I just let the moment be, realizing that this lack of motivation happens from time to time, and sometimes your body and mind need a rest.

Take what your body gives you and roll with it.  Go ham when you feel awesome and 100%.  Back off when you feel like crap.