The Mind is Where Real Change Begins - Part III - Mind Games

Mind games.

Scientist Ivan Pavlov is known as the man who, with the help of his dog, introduced the theory of ‘classical conditioning’ (http://en.wikipedia.org/wiki/Classical_conditioning). Through a series of experiments, he conditioned his canine to associate food with the ringing of a bell as a stimulus. I bring this up because I urge you, in a sense, to use this example and create a similar series of experiments in the gym.

In part II of this blog –Mind is Where The Real Change Begins – I discussed going to the gym with the right intentions and good motivation. Now that we’ve arrived at that conclusion, the real work begins.

When you step through those doors, you must condition yourself to react, flip that switch. Salivate if you will. Sure, getting to the door is half the battle but just showing up and “mailing in” a workout will produce very little, if any, results. That’s why I entitled this part of the blog “Mind Games”.

We’re all like Pavlov’s dog, able to condition ourselves to respond to some sort of outside stimulus. Maybe it’s the smell of the gym, the chatter of the weights amongst the voices of the people, but regardless of what, your brain has to send a signal to your body that the workday is over, your love-life can be on hold and your stress is only a concern when it comes to the type you’re placing on your muscles.

It is my opinion, that the inability to focus mentally is the greatest reason between those who achieve and those who do not when it comes to changing their physique. Maybe this old quote will help to simplify my stance – “Wherever you are, be there”. Does that make any sense? It should, because it doesn’t get any more direct than that. Be at the gym mentally. Not at your desk, not yelling at your kid, not worrying about what is for dinner. You’re there for a short period of time, BE THERE!

Here are three simple guidelines that may help.

A.Have a plan
You don’t need a written chart or detailed instructions but know the goal ahead of time. It’s as easy as saying, “I’m going to do 30 minutes of intense legs then walk on the treadmill for 20”. And stick to that. If not, distractions will sidetrack you and who knows what you’ll accomplish. Have a plan and execute it.

B.Know your threshold and your limits
If you’re just getting started, it’s important to establish a level of effort you’re comfortable with. I always tell new clients, “I know you’re excited, but rather than coming in Monday and doing an hour and a half on the stairclimber, and then be a no-show the rest of the week cause you overstepped your limits, I’d rather see you come in Monday, Wednesday and Friday and do 30 minutes each day so you can achieve small goals and stay motivated, instead of burning out too quick”.

In the same regard, if you have been at it for a bit, do not allow yourself to simply go through the motions. You know how much you curled last week. You remember what level you ran to and the distance, so hold yourself accountable to the same standard. Don’t allow excuses to creep into your workout. “Well I didn’t eat a good lunch” or “My legs are a little sore”, that’s too bad. Be tough on yourself and next time you’ll remember to eat a better lunch. Once that pattern of excuses is allowed to begin, it’s very difficult to break.

C.Be the ball.
I’m using a rather silly example but one that’s easy to see. Remember in Caddyshack when Chevy Chase’s character tells the kid to “be the ball”, well, in a similar way you need to be the weights. Use all your senses to dive into the moment. Grip the bar like you mean it. Feel it. Smell the sweat, the iron. Listen to your breathing. Immerse yourself in your actions.

I really get frustrated when I see my clients peeking out of the corner of their eyes or ricocheting a glance off the mirror during a set. A.D.D. is no excuse. A good set lasts less than a minute, I know you can focus that long without distraction. Try it and trust me, you’ll get so much more out of a set if you merely try to focus 10 percent harder than you normally do. There is a fine line between pleasure and pain but even pain makes you feel alive. Don’t be afraid of it and dive into the experience. Be the ball!

That’s it for now. But there is so much more to Mind Games when it comes to exercising. Stay tuned for more.