Riding through rough terrain is very different to circuits in the street outside the house.
Coaching anyone through an experience is an excellent way to
1) highlight the progress that we have made
2) really prove to yourself that you understand a topic
When showing my son how to read the track, watch out for pot holes and keep the wheel straight it reminds me how much progress that I have made since I was a teenager riding these tracks.
It is imperative to track your progress
Remember what your first trip to the gym/ attempt to run/ Yoga class was like every time you revisit. This 5 min exercise before you walk can, if harnessed, can fill you with confidence as you remember how far you have come.
The look of pride on my boys face when he beats me up a hill on his bike, or holds steady over a surprise dip is exactly the same as the look on an adults face when they achieve something they didn't think possible.
Taking time to revisit where you have come from is far more than motivating...it is proof to your subconscious that you can nail this.
Some ways you can track your progress:
- photos: One of my biggest regrets is not taking enough photos as I lost the 30kg of my fat mass. The last thing I wanted to do was take pictures, however knowing what I know now these can be really motivating as the camera spots things we don't. You could be heavier than when you started (due to more muscle) yet be much happier with how much more waist
you can see, or those triceps you don't usually see on the back of those arms!
- journaling: a private journal, filled in every day with all the details of how each day has gone is absolutely the best thing I can recommend. Apply a Win/ Learn/ Change approach and see the progress you have made in your own words as it propels you forward.
- measurements: we've all had that awkward moment with the calipers I'm sure, so don't think I mean this. Measuring circumference of your arm, waist, thighs, hips and chest can highlight progress and also highlight things that aren't working. Important point here is to NOT be disheartened if these fluctuate. An increase in inches could be due to muscle gain, hormonal fluctuations or simply stress levels. SO, if using these, capture data but compare over
a long period of time and couple with the best measure, how you look in the mirror! The gold standard of this is an Adexa or Bod Pod scan if really want to go to town
- must do lists: couple this with journaling, when you have done your win/learn/change from the day make a list of THREE (no more!) things you MUST do the next day. Can include work/ life/ family stuff as well in these so try to just include one point referring
to health i.e. drink 2L of water tomorrow. Go after these before you get sideswiped by other agenda's for the day
- social media: Facebook etc, despite their faults, can also be a real motivator if you have the right friends list. A small post about how you are getting on can create a flurry of support from people you didn't even know cared. That said, watch out for those trying to bring you down...these
actually can be good motivators to if you reframe how you react to this. Proving people 'wrong' was a big part of my drive when going through the process
- lift some weights: not for all I know, however a session with a PT or strength coach in a gym can really surprise you on what your body can do. YOU could pick 80Kg off the floor several times with the right coaching (ALL my clients can do this across age range of 25 yrs to
60 yrs). Even just progressing the plank to hit 2 minutes from 30 seconds two weeks ago is a massive boost to anyone. I can't highlight enough how getting to grips with the weights can really shift your focus onto building a strong body (see yesterdays email). Noting how your weights go up somewhere is proof again to your inner subconscious
