How many times do your start something and then find yourself quitting or getting impatient with your progress? Most of us experience this in a variety of areas in our lives. We want results and progress faster and a lot faster than what is realistic. So we get frustrated, have expectations that we should be further along than we are, and sometimes quit.
This happens a lot when it comes to training. We find a coach or trainer, set a realistic goal and start the program we set up to follow. We start making small strides forward. Some things come easier than others and at first we are okay with it. We can throw a decent jab, but look like a goof ball when we attempt to throw a hook. Just when we master jump roping, we attempt the speed bag and can't get the hang of it. We start getting stronger, faster, and increase our stamina and then we spar for the first time and feel like we regress way back.
This is how training goes. You move forward and then back and then forward again. This forward and backward movement results in progress. We learn and make strides and then we are tested/challenged and slide back just a little only to improve and learn more. We must have this pattern to truly make progress. It is humanly impossible to simply keep moving forward without bumps in the road. Progress with out bumps and steps backward is seemingly false and most likely means you are just staying "safe" and never truly testing yourself.
Not being patient with your program and progress is not easy and can be the death of your success. Change takes time and occurs in small steps. Skill development takes time and practice. Improving performance takes time and will come. We can all remember the time we stepped foot in the gym and couldn't throw a punch to save our lives and now we can throw a pretty darn good jab for 3 minutes! When you are in the "omg I am never going to make progress" phase you can't see beyond the struggle in that moment. Then when you make progress one day you are doing the very thing you thought you would never be able to do and you remember "wow I couldn't even stand properly 3 months ago and now I can do it effortlessly!".
Everyone's path looks different and follows a different timeline. We all come to our training programs with different abilities, skill levels, fitness levels, experience levels, ways of learning and investment levels. All of this and more dictates progress. We all must be patient. Even for the most able, talented, skillful, fit, experienced, intelligent student that can spend 2 hours a day in the gym there comes a time when they feel stupid, impatient, frustrated, and stagnant.
The key is to not compare yourself to others, remind yourself of how far you have come, acknowledge your progress and be patient. Don't sell yourself short and give up before you have realized your potential. Whether you goal is to improve your fitness level, lose weight, test your skills sparring, or compete remember its a journey and it takes time! Many times the most important changes happen internally before they can be seen, so fight the urge to beat yourself for your supposed lack of improvement and fight the urge to quit! Keep working at it! You wouldn't expect a baby learning to walk to master it in an instant so why do you think you have the ability to master something faster than realistically possible?
The challenges and frustration will make you internally stronger and build your toughness level. Dealing with the stress of training challenges will help you improve your mental game. Those athletes that skate along with no stress, frustration, difficulty, or bumps will not be mentally tough in life and in the ring. When life and training eventually gets "hard" they will buckle under pressure. So remember being patient and making progress include frustration and all of this is part of your training program so don't give up!
At Warrior Fighting Sports & Fitness, we pride ourselves on supporting our students (recreational and competitive a like) in understanding and mastering the mental game. We manage expectations and provide and environment that fosters change and success. We understand that training is a metaphor for life and make it a priority to guide our students down a healthy, realistic and successful path!
Monday, October 26, 2009
Monday, October 19, 2009
#2 Reason Your Training Can Fail: Not Having a Goal
This week we will delve into reason #2 your training program can fail...not having a goal or purpose. As I begin to expand on this reason I immediately am reminded of the previous blog entry which explained the difference between "working out" and "training". Here again this crucial difference plays a big role. An individual can workout yet not train. Having a goal is key to training and success.
First ask yourself, "Why am I training?". If you don't have an answer to this question, its probably no wonder your training program is failing you. You have no direction. How can you stay focused, create an effective training program and muster up the motivation everyday to train if you don't have a clear reason as to why you do what you do? The answer is you can't.
Next ask yourself, "What do I gain by working towards this goal?". Again not knowing this can lead to training failure. Maybe you gain confidence, a deeper understanding of yourself and what you can do (mentally and physically), pride, fearlessness, strength.... The list can go on! But if you don't know what the gain is from what you are doing, why are you doing it?
People can get very confused when it comes to setting goals and training with a purpose. Most of the time this is because people aren't honest with themselves about what they want, they set unrealistic goals, and sell themselves short. How many times do you see individuals (or yourself) say I want to train to fight or lose weight or gain confidence and then training comes to a crashing halt? Why does this happen so often?
Much of the time this is because people stay focused on the larger goal more than the smaller goals/steps that are more achievable on a day to day basis. If your goal or purpose is to train to fight (whether it's in competition or testing your skills through sparring), this is a measurable and clear goal. But on a day to day basis focusing on the big goal vs the daily accomplishments can sabotage your success. You only have control over one day at a time. You aren't fighting today but today you can work on perfecting your jab, your footwork, your defense. Everyday your small goals step you closer to the purpose of your training, while simultaneously giving you a purpose for training. This is the same for the person who has a weight loss goal. We all know someone or have experienced this...my goal is to lose 20lbs! Great! You can't lose 20lbs in a day! So if that is your main focus you will get frustrated. The solution is to focus on what you do have control over in your day to day. You can choose to walk more, hit the gym, drink more water, stop eating when your full, etc. It's also very important to understand when your goal is weight loss to understand what you gain from this goal because that will keep you going more than the number on the scale changing. Each little step nudges you closer to the main goal. And you don't always have control over the time frame, so be patient (more on this in later posts).
Your larger purpose or goal gives you direction! You have to know why you train and what you gain from training in order to stay on track. Whether you goal is to fight, loss weight, run a marathon or lower your blood pressure ask yourself why! Why am I doing this? What is the benefit of achieving this goal? What will I gain from accomplishing this? So when times get tough, you don't want to do it anymore, you feel frustrated, defeated and unmotivated you will be able to dig deep and remind yourself of what this all means to you. I can't say it enough, this stuff is so mental and our biggest battles are in our head (I think Teresa, my friend and sparring partner, reminded me of that). Get the stuff upstairs (in your mind) all clear and the rest will be much simpler.
Simplify. Set realistic measurable goals. Know why you are training. Know what you gain from training. Stay focused on your daily, controllable steps. Acknowledge your daily achievements.
At our training center (Warrior Fighting Sports & Fitness) we pride ourselves on giving members a purpose for training. They aren't just simply coming in and working out. They are training for a fight, for confidence, for life changes, and for something greater than appearance. We train with a purpose that goes beyond the surface and can bring out the best in you!
Monday, October 12, 2009
#1 Reason Your Training Can Fail: Not Listening to Your Coach
Most fighters and training clients hire a coach or trainer because they need the support of someone that can motivate them and knows more than they do. The coach's role is to guide, motivate and push you beyond what your self-limiting thoughts tell you is possible. Your coach knows you, knows your strengths and weaknesses, knows your potential and is there to put you on a path to success.
If all this is true then why so many times to fighters and training clients ignore the direction of their coach? Do they think they know better than their coach? Are they scared of success? Do they self-sabotage? Do they lack discipline?
There are many reasons why people don't listen to their coaches, many of which go way beyond the surface and into the psyche of the fighter or student. So if it's so deep how can it be so simple...listen to your coach!
Well the truth is it's not simple, but if we make it too complicated (another reason training can fail you) it can defeat you. Sometimes you just have to make things simple! You have to put trust in another person, your coach and follow directions. You have to conquer the noise in your head and keep moving forward (which is the hardest battle to win).
The simple truth is trust yourself and trust your coach. Your coach wants you to be the best you can be. Your coach the majority of the time knows you better than you know yourself. Your coach has the knowledge, experience and training to support you in being successful.
So when you coach tells you to do roadwork 4 days a week...do it! When he tells you to follow your strength training program...do it! When he tells you to spar...do it! When he tells you to focus on skill development...do it! When he tells you in between rounds how to win a fight...do it! Your coach has an objective perspective that you as the fighter or student cannot see. It's very simple!
When you find yourself not listening to your coach...99% of the time your head is getting in the way! Your self-limiting thoughts disguised as logic are telling you things like "you know better", "you aren't ready", "you need to get stronger before you compete", "you have to lose weight before you take training seriously"...on and on your mind goes finding these clever ways of convincing you to stay safe, not take risks and not listen to the person that sees in you what you do not!
Fight the urge to give in to this self-defeating thinking. When your coach asks you, "why aren't you doing what I tell you to do?", be honest! You are getting in your own way!
So you want to win, be successful and accomplished in and out of the ring...listen to your coach, get out of your own way, and be aware of when you aren't listening to your coach!
At Warrior Fighting Sports & Fitness Coach Bob and Coach Jess want you to succeed! They will put you on a path that is challenging, healthy, goal-driven and effective.
Thursday, October 8, 2009
Top 5 Reasons Your Training Program Can Fail
There are many reasons your training program can fail you but before we delve into that I would like to clarify we are talking about training specific to sport not "working out". And although these 5 reasons we will mention below can be relevant to why your "workout" program fails, we are targeting this discussion at sport specific training.
For a long time I worked out. I religiously lifted weights, taught Turbokick, and did "cardio" regularly. And everyone that knew me would say I was in great shape and I would agree. I worked hard for results. I was really good at "working out", but I had no goal or purpose...I wasn't training. This is where I see the difference between "working out" and training. About a year ago I started training and in the past 6 months have dramatically changed my overall training routine. I have a goal and a purpose. I am a boxer and I train to fight! And as a result am in the best shape of my life. Even before I made the decision to compete, I began altering my exercise regimen. My previous aesthetics and health driven routine heavily focused on weight lifting shifted to one focused on skills training, conditioning enhancement, and building multi-faceted strength. No more lifting heavy weights 3 times a week...I began training to fight!
Working out = general fitness, overall health, weight loss/maintenance
Training = goals, purpose, focus on performance vs. body/weight loss
When I train I don't focus on my body shape, size or weight, I focus on training to win. I focus on skill development, improving my conditioning, my stamina, my endurance, my speed and power. What my body looks like is a result of my focus and attention to training what is important to my sport.
Training is not for everybody! Many people enjoy working out...they have fun, they love moving their body, trying new things, and staying fit. Other people enjoy training whether its recreational or competitive in nature.
I mention all this to say that training, especially for combat sports, involves a complex training routine and many fighters fail to understand how to design their programs and in turn fail to succeed in and out of the ring. If you are a fighter, don't confuse lifting weights at the local XSport or Lifetime with training and then expect to be at the top of your game when you come to the boxing gym to spar or at your next match to compete. Fighter's training involves multiple dimensions and you need to train...not simply work out!
Okay so when it comes to training here are what we believe to the be top 5 reasons your training can fail:
1. Not following the instruction, guidance, and routine set by your coach
2. Not having a goal
3. Not being patient with the program and your progress
4. Overcomplicating the process
5. Not having a workout partner, no accountability
Each of these 5 reasons your training can fail may seem simple at first glance and I'm sure obvious. But what Coach Bob and I see often is that these are the 5 things that get in a fighters way on the road to success. In my upcoming blog entries I will delve a little deeper into each of these 5 reasons in hopes that understanding each will help you avoid these pitfalls and propel you forward towards success!
If you need a place to train, a coach to give you guidance, a purpose for your training, accountability, and support don't hesitate to stop by Warrior Fighting Sports & Fitness and see if you are the training facility for you!
Monday, October 5, 2009
A bill to promote physical activity...finally!
Read below to learn about a proposed bill that could give Americans the opportunity to use pre-tax dollars for reimbursement of physical activity. Can you imagine? Actual HEALTH Care not SICK Care? It's a start...
“The Personal Health Investment Today (PHIT) Act of 2009”
(H.R. 2105)
A bill to promote increased physical activity to improve health in America.
What is PHIT?
PHIT is legislation pending in Congress to allow for reimbursement of physical activity expenses
using pre-tax dollars. PHIT would reduce the costs of physical activity to encourage healthier
lifestyles.
Why is PHIT important to healthcare reform?
Healthcare spending continues to rise at an alarming rate. Medical expenditures account for 17
percent of the money generated by the U.S. economy. By 2015 the U.S. will spend $1 of every $5
($4 trillion) on medical expenses.
A top priority of healthcare reform is to reduce spending. The World Health Organization reported
that in the U.S. an investment of $1 in physical activity leads to $3.20 in medical costs savings.
With 20 percent of the population accounting for 80 percent of health costs, prevention of costly
chronic diseases is critical to reform efforts. Increased physical activity will improve health by
preventing illness to lower medical spending.
How does PHIT work?
PHIT would allow taxpayers to place up to $1,000 for individuals and $2,000 for families a year in
existing pre-tax medical accounts for reimbursement of physical activity expenses; lower costs will
promote active lifestyles and improve the health of Americans.
Currently pre-tax medical accounts are primarily used for reimbursement of medical expenses once
you become sick. PHIT would expand the definition of a medical expense to include qualified physical
activities as a form of prevention.
Contributions to existing pre-tax medical accounts, flexible spending accounts, medical savings
accounts and other medical re-imbursement accounts could be used to pay for physical activity
expenses. PHIT does not increase existing caps on contributions to pre-tax accounts. There is a $250
per-item cap on non-fitness/exercise equipment purchases.
Covered expenses include:
• Youth camp & physical activity fees
• Membership and dues in a health club
• Exercise/fitness classes or instruction (personal trainer)
• Sports league fees (adult and youth)
• Marathon/Triathlon registration fees
• Equipment used exclusively for participation in physical exercise/activities
Excluded expenses include:
• Expenses incurred from private clubs owned and operated by members
• Clubs offering golf, hunting, sailing and horseback riding activities
• Apparel and footwear not used exclusively for physical activity
• Travel and accommodation expenses associated with participation in physical activity
Click here to find the link to your U.S. Senators
http://www.senate.gov/general/contact_information/senators_cfm.cfm
Click here to find the link to your U.S. Representatives
http://www.house.gov/writerep/
Please forward this email to your constituents!
Attention Youth Sports Advocates! We need your help to move along an important piece of
legislation to promote increased physical activity to improve health in America.
For your convenience, a sample action letter and links to your U.S. Representatives and
Senators is below.
“The Personal Health Investment Today Act” (PHIT) H.R. 2105 would allow families to use
pre-tax dollars to pay for physical activity expenses including league/tournament/clinic/camp fees.
PHIT is pending in the House of Representatives and enjoys strong bi-partisan support. As Congress
continues work on healthcare reform, supporters of PHIT stress the need to promote physical activity
to improve health and lower medical costs. This puts PHIT in a strong position going forward.
The PHIT language was developed in a coordinated effort with Congress to provide a tax benefit
through the use of pre-tax dollars for physical activity expenses. Families could dedicate up to
$2,000 annually for pre-tax reimbursement of physical activity expenses via PHIT. PHIT’s potential
to encourage active, healthy lifestyles and prevent illness make it an attractive option as Congress
considers ways to reform health care and reduce medical expenditures.
Contact Congress now and let them know you want PHIT included in healthcare reform as a form of
prevention. A sample action letter along with links to U.S. Representatives and U.S.
Senators is provided below. It only takes a minute but could make a lifelong difference.
For additional information on PHIT please go to www.ncys.org/govrelations.html or go to
www.getphit.sgma.com for details.
HERE IS HOW YOU CAN HELP...
Please forward this email to your affiliates—leagues, coaches, families for action. The National
Council of Youth Sports membership represents more than 44-million boys and girls in organized
youth sports.
HERE IS THE LINK TO FIND YOUR U.S. SENATORS...
For a complete list of United States Senators including their name, address, phone numbers, and
email addresses and home pages.
http://www.senate.gov/general/contact_information/senators_cfm.cfm
HERE IS THE LINK TO FIND YOUR U.S. HOUSE OF REPRESENTATIVES...
For a complete list of United States Congressmen including their name, address, phone numbers,
and email addresses and home pages.
http://www.house.gov/writerep/
Let's blast the U.S. Congress with emails, faxes, and phone calls to support PHIT.
----------------------------------------------------------------------------------------------------------------
HERE IS THE SAMPLE ACTION LETTER FOR YOU TO SEND TO YOUR U.S. REPRESENTATIVES
AND U.S. SENATORS. Hurry, time is of the essence.
Date ________________
Dear Representative or Senator ______________________:
I want to commend you and your colleagues for making Health Care Reform a priority and ask for
your support of initiatives to promote physical activity to improve health and reduce health care
costs in America. Legislation introduced in the House, H.R. 2105 “The Personal Health
Investment Today (PHIT) Act of 2009” will prevent illness and improve health in America by
encouraging more active lifestyles. It is well known that increased physical activity and a better diet
are the keys to avoid sickness and a more healthy life. I hope you will support the PHIT legislation
as it works through committees to Congressional floor votes.
Changes to our health care model are long overdue. Our current system focuses almost exclusively
on treating illness once you become sick which has led to significantly higher medical costs. As
Congress works to reform our health care system, it is critical to include initiatives that will lead to
more active, healthy lifestyles in order to reduce future spending. PHIT will increase physical activity
in America by making it more affordable. Much like our health care system as a whole, pre-tax
medical accounts are primarily limited to reimbursements of expenses once you become sick. PHIT
changes this outdated approach by making prevention of illness through physical activity a
reimbursable expense.
If we continue down the current path, the CDC projects that by 2015 $1 of $5 generated in the U.S.
will be spent on health care. Our economy simply cannot afford this expense; we need to do more to
promote better health in America. A 2003 report by the World Health Organization reinforced the
economic benefits of physical activity in the U.S.:
“Investing in physical activity programs will lead to economic savings...in the U.S. an investment of
$1 in physical activity leads to $3.20 in medical cost savings.”
It’s no coincidence that the dramatic growth in health care spending has paralleled the rise in
obesity and sedentary lifestyles in America. Currently 2 out of 3 people in the U.S. are overweight or
obese. With the incidence of expensive chronic illnesses significantly higher among the obese, we
must encourage physical activity to reverse the trend toward sedentary lifestyles and obesity in
order to reduce health care expenditures.
America needs to get PHIT! Support prevention through increased physical activity. Thank you for
your time and consideration of this proposal to help address America’s health care problem.
Sincerely,
Name
Title
Organization
The National Council of Youth Sports is a unified voice for youth sports. Founded in 1979, the NCYS represents the youth sports industry
by advancing the values of participation and educating and developing leaders. It is our goal to preserve the integrity of organized youth
sports while strengthening the performance of youth sports administrators. NCYS is committed to enhancing the youth sports
experience in America by supporting and addressing the issues affecting more than 44‐million actual boys and girls/60‐million registered
participants in organized youth sports. For more information call 772‐781‐1452 or visit www.ncys.org.
Thursday, October 1, 2009
Warrior: Where Everyone Knows Your Name
I always know when a new member is going to stay around for more than a month. Coach Bob and I see it all the time. Students come and go but some stay for the long haul. And it's not only those that train to compete because fighters don't always stick around either. So what is it then that keeps a student coming back to Warrior? The answer...community!
We are not just a gym...we are a supportive community of friendly people. And that's what makes us special and our students stay.
When a new student comes to Warrior, no matter what program they are in, if they make connections with their fellow students they will most likely continue training with us. We know your name. We care to know about you! We want to be there for you in and out of the gym. We have an intimate community here at Warrior!
Now anyone can go join LA Boxing or Lifetime Fitness and be one of 50+ in a class but do you get the same genuine sense of community you do at Warrior? Probably not. Now I have worked at many large health clubs and have always cared about each member and person I helped but Warrior is just different. At Warrior we are training as a team, we work side by side towards a common goal. We support one another in our workouts and in life. Warrior is not about gimmicks or quick fixes and that’s why we know in order to change your life becoming part of the community is crucial to your success. You need connection and support to make change and endure the journey.
One of my favorite parts of running Warrior is watching the connections made between students in class and seeing them push and support each other. I love going on Facebook and seeing students connecting. I love seeing all our students rally around and come out to support a fighter that is competing. A community makes a fighter. A community gives you the opportunity to change your life.
Coach Bob and I are invested in the growth of each person that walks through our door and that's no sales pitch. You can ask any member from our gym and I promise you they would agree.
Of course we maintain the cleanliness of our facility and keep updating and adding equipment. We also increase our knowledge as coaches to provide the best training to our students. And I would say that our students appreciate all of those things. But shiny equipment and loads of heavy bags isn't going to make you keep coming back.
I had one of my students the other day tell me about an event she attended that was hosted by LA Boxing. My student has only been a member of Warrior for a month in the Knockout Women Only Boxing Program and couldn't make class one day so decided to attend this free event offered by LA Boxing. She told me she was talking with the trainers from LA Boxing and she told them about where she trains and they responded "well how many heavy bags to you have?". Her response "I don't know". Their trainer than asked, "well how many people are in your classes?", my student responded "about 10-15". The LA Boxing trainer then stated, "well we have over 30 heavy bags in our facility and over 30 people in each class!". My students comment, "Well thats great but I like the intimate environment I have at my gym [Warrior] and that I get attention from the coach to help me improve, and I don't care how many heavy bags they have...".
This is a great story because in less than a month this student has already created connections at Warrior and appreciates the environment we provide. It really doesn't take long to become part of our community. For many students it happens day one! We want you to feel part of something meaningful and important...we want you to grow!
We are kinda like Cheers...where everyone knows your name.
Now we realize we aren't the gym for everyone body and that's totally fine. We are the place for people that want to belong to something, that want to train with a purpose, that want to be part of a supportive community, and that want to know you have a place that you can call your second home.
Even as our community expands and grows in size and we look towards the future with a vision of a bigger facility it is our mission to maintain the sense of community that has been integral to the success of Warrior and all its students. We will always be a big family and a group that is always willing to help make you the best you can be!
So whether you already train with us, want to train with us or train elsewhere remember without a community to support you, change will not come easy. Find an environment that works best for you and create a community that will be there for you. Warrior comes with a built-in community and its here for you if you want to be part of it.
Athletes Train: Skill Development Takes Practice
Many prospective students come to Coach Bob and I wanting to learn how to box. And most of the time they have no idea what that means. Many new students come to their first class and are frustrated with their own lack of knowledge, skill and conditioning.
"What is a jab and how do I throw it?"
"How am I suppose to stand?"
"Do we switch positions and work both sides?"
These amongst many others are questions asked aloud or in their minds by new students. Most of the time people do not understand why we don't include instruction in our group workouts. New students want to "learn how to box" but do not yet understand the intricacies of mastering the art of boxing. And when you come to a boxing gym you are suppose to sweat, work hard and "feel the pain" right? So how do you do that and try to learn the skills necessary at the same time? The answer is you can't.
Your overall conditioning can be developed through the hard work put in our conditioning workouts, but the skill needs to be TRAINED separately.
In boxing you have to start from the ground up. You must first learn how to stand properly and train that seemingly simply task over and over again. From there you can learn how to throw punches and move. For many of us the beginning of learning how to box can feel tedious and boring. Learning and practicing round after round how to get into your fighting stance, how to step with the jab and execute body rotation is not the most exciting part of the process. Boxing is about repetition! You must train each skill! And when we are training skill we can't be focused on getting a killer workout. We are working on perfecting our skills so that when we condition in our workouts our technique is top notch. What we train in the gym shows up in the ring.
Boxing is an intricate sport and most of us in the beginning do not realize this. It's the subtle nuances that make a big impact. Again skill training takes practice. This is why at Warrior we don't teach you how to box in a large group setting. In order to truly learn the proper form and technique you need individual or small group instruction. You need more attention from your coach to learn skill then you do when doing conditioning. To really learn how to stand, throw your jab, etc. you need to be taught those skills and you need to practice them regularly.
All students can condition like a fighter, but to truly look and perform like a fighter you need to practice the skills!
The better your form and technique, the better, safer and more effective your workout will be!
Whether you want to compete or you enjoy boxing recreationally practicing skills training is essential. And remember it takes time and practice. All of us mastering the art of boxing hit road blocks, get frustrated when we can't "get things", and experience feeling defeated when we make strides forward and then backward. So train hard and practice often...it will make all the difference!
At Warrior Fighting Sports & Fitness we offer both individual lessons and our small group instructional workshop Boxing 101 designed to teach you the skills you need to become a boxer! Visit www.warrior-fighting.com to learn more! Don't miss the next session of Boxing 101 starting 10/14/09 @ 6:00PM!
Subscribe to:
Posts (Atom)
Posts
