3 Tips for Training

In today's dopamine-filled, instant-gratification society, most people are searching for what is going to give them the results they want right NOW. An interesting book on this topic of instant gratification and dopamine is Dr. Anna Lembke’s, Dopamine: Finding Balance in the Age of Indulgence.

This “I want it NOW” attitude is true in a wide variety of situations and the thought process is exasperated by the world of social media. Right, wrong, or indifferent... social media has a huge hold on our society and we often look to it for news, humor, advice, entertainment, and social interaction. Don’t get me wrong, social media can 100% have a positive influence too! This is one of the ways our Made 2 Move crew connects with people, posts research, and encourages people to join the the Made 2 Move Strength Club or the Made 2 Move Girl’s Soccer Summer Strength Camp.

Alright, social media rant over. Back to the toxic “I want it NOW” mindset that has permeated every aspect of our modern society. Sadly, in the sport training, weight lifting world, and fitness world as a whole, there are very few instances where we can get the results we want quick enough to fill that void of instant gratification. Many ads and social media claim posts claim to have a quick fix, detox, or 10 day program to get healthy or get the “body of your dreams.” But this is just a marketing ploy.

The truth many people don’t want to hear? It takes time. It takes discipline and effort. It takes showing up day in and day out to put in the work. Elite athletes did not become elite because they trained really hard for 4 weeks or found a magic, 10 day workout plan. No. They got to where they are by putting in years of work. The same goes for physical therapy. Our most successful Made 2 Move patients did not get out of pain by seeing us once and crossing PT off their list.

Our Made 2 Move patients and elite athletes have something in common and it’s working. These people got to where they are by showing up every day and getting 1% better every training session. Doing the work when no one was watching. Showing up early to do their prehab exercises before their workout session. It's the consistency that sets them apart.

To word it differently, it is much harder to start than it is to maintain. Objects at rest tend to stay at rest but objects in motion tend to stay in motion. If you've ever pushed a sled in the weight room, you know this to be true. It is way harder to get that sled moving compared to keeping it moving on the turf once you get it going. In your exercise routine, you have to keep it moving once you get it started. Science says it takes 3 weeks to create a new habit. Therefore, it is important to schedule, plan, and stay the course when it comes to your workout program. Here are 3 tips our Made 2 Move therapists like to emphasize in helping patients in maintain consistency in a workout regimen:

1. Surround Yourself With The Right People. -- One of our core beliefs at Made 2 Move is that, at the amateur level, you will never maximize your potential without the support of your teammates. (Check out our recent BLOG on the importance of teammates.)

To be consistent in the weight room, relationships, sports and in life as a whole, you need to have a quality supporting cast to keep you accountable and on track. It is easy to hide when you train by yourself. Teammates ensure accountability and add that spark to your lift that only comes when you look to your left and you see your buddy grinding alongside you.

2. Be Microambitious. -- Unrealistic or vague long term goals are a cancer to your development. You can hide behind vague long term goals because it doesn't require anything from the athlete here and now. “I want to get more fit.” “I want to eat healthier.” These are great goals, but they are very vague. What do they mean for you? How can you individualize “healthy” or “fit” for yourself? What are the tangibles behind these goals? These are the questions to ask yourself when setting goals.

Be clear and direct with what you want to accomplish and set a daily or weekly goal to accomplish that task. Setting a goal for next year that doesn't require you to show up to a scheduled lift tomorrow because you have plenty of time is a recipe for disaster. At Made 2 Move, we believe in being microambitious in our short term goals and expectations so that we can reach the big goals in the long term.

3. Learn The Why. -- Being consistent in your training and development will require sacrifice and dedication. It is very difficult to be dedicated to something that you don't fully understand. This is the reason we try to explain the why behind every exercise and treatment protocol we prescribe here at Made 2 Move. If our patients don’t know why their deadlifting or how strength training is contributing to their performance or rehab, their program won’t have meaning and they are unlikely to maintain it.

Our Made 2 Move therapists believe that if we or our patients are going to commit time and energy to a program, we want to know what we are getting into from the very start. This is why it is so important to learn about the exercises, the stretches, the routines you are participating in... rather than just going through the motions in some one-size-fits-all program that you found on Instagram. Have conviction and take control of your development. Ask questions. It's your future. It's your body. It’s your life.

Looking to get into physical therapy for a nagging or acute injury? Looking to join a strength club or get a workout program written by experts in the field of movement? Made 2 Move is your place! Reach out to frontdesk@made2movept.com today to speak with one of our physical therapists today.