How often do we hold back from really challenging ourselves in a workout and wonder why we’re not seeing the results we want? I'm guilty.
It's too easy to stay in our comfort zone. Growth and change is outside of that zone. Each time you give just 1% more, you'll be better and stronger before you know it.
THE PHYSICAL SIDE
Your last 3-4 reps should be challenging. So if you're not feeling that, it's time to increase the intensity. Do more reps, lift heavier or move slower or faster. You could also hold a move, add a pulse, or slow down the eccentric phase.
It doesn't have to be anything crazy. Mix it up.
THE MENTAL SIDE
Tell yourself you only need to push 1% more. There is so much more we can do if we didn't let our minds trick us. Sometimes what that takes is working out with a partner, trainer or taking your dog on a run with you. Just make sure your dog actually likes running.
Find a new mixtape to distract you from the pain. Set up healthy rewards for yourself after you hit a certain lift. Get a massage, new workout clothes, manicure, pedicure.
Also get super clear on your reason why you're working out. It's more than just to fit in a certain pant size or look better. That's surface level. Dig deeper.
For example, maybe you want to be healthier and around longer for your kids, regain confidence. Or perhaps you exercise for a someone who can’t, and this is a reminder you have a body and are healthy and able to do things others can’t.
Find your why, and when you find your comfort zone is getting too comfy, use that to push yourself.
SIGNS YOU SHOULDN’T PUSH YOURSELF
You're going to feel discomfort when you pus yourself, but if there's pain, cool it a bit. I find quite a few clients have a hard time knowing the difference between the two.
Discomfort is more of an emotional I really don't want to do this anymore but I can.
On the other hand, pain means stop. Don’t kill yourself. It's good to feel out of breath and sweaty, but having a trainer by your side can help you avoid injury.