There are some many things I can say here. I first want to start with working out. I used to be a part of the club if I
didn’t get in a 2-hour workout why bother. I also felt like if I missed a workout all my gains would just evaporate. The lesson that I had to learn and would love to share with you is that something is better than nothing. It takes longer than a few days to lose all my “gains”. Research shows that it takes about 3-4 weeks of NO activity for you to start to slowly lose your muscle.
U.S. Department of Health and Human Services (HHS) recommends 150 minutes to 300 minutes of moderate-intensity physical activity a week. This level meets the key guideline target range for adults.
This time can include walking, playing with your kids or animals, taking a group fitness class anything that gets you moving and grooving.
The key lesson here is to ask yourself to do you have a clear PROCESS and are you CLEAR about your goals. When you have a process, you are able to repeat the success that you are seeing.
The 2nd thing here are plateaus. They are real and they happen far more often than we’d like. When my clients hit plateaus, or their progress slows down I ask them to work through my REPS Formula
Setting REALISTIC goals’
Are you EXCITED about this goal’
Are you able to make a PLAN that works into your life’
Is this plan SUSTAINABLE’
Take a look at your goals and work through the REPS for yourself. If your current goal doesn’t make it through the REPS let’s do a reset.
Instead of choosing hard, I challenge my clients to pick something that is little challenge but relatively easy so you can see some success.
How Do You Make It Work’
1. Pick an easy, positive change that you can do in 5 minutes.
2. Focus on enjoying the new habit. If you enjoy it, you’ll want to keep doing it for longer.
3. Do it daily, at the same time every day.
4. Cut back on other changes, so you can put all your energy on this one change.
5. Fuel your change with as much motivation as humanly possible.
6. Grow it gradually by adding 5 minutes to your daily training a week.
You’ll be amazed at how much progress you make over time. I’d love to hear what habit you are trying to change
Resources
#invincible40 Resource Guide https://www.kimbarnesjefferson.com/invincible40
Fit Girl Magic podcast — Why Reps is The Only Skill You Need https://www.kimbarnesjefferson.com/why-reps-is-the-only-skill-you-really-need-34/
https://www.healthline.com/health/how-long-does-it-take-to-lose-muscle-mass#trained-athletes
https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
