Habit #3 Put First Things First We are examining effective fitness through the prism of Stephen Covey' infamous "7 Habits of Highly Effective People". In Covey's writings, he argues that to be effective in any and all endeavors requires certain habits and ways of thinking. If you want your fitness regimen to reap results - whether it is a PR, a heavier lift, a longer, healthier life - employing effective habits will help get you there. Just to review: Covey's 7 Habits:
Habit #2 -- "Begin With the End in Mind" --builds off of the first. It instructs you to marshal the power of personal power and control. It is based on the principle that things are created twice. First creation is in your mind and the second is in physical reality. Habit #3 - Put First Things First When it comes to your fitness, putting this habit into effect will most likely be the difference between a successful fitness transformation and another set back. It means making those things MOST important to you the # 1 priority. And, my friends, it is not as easy as you think. Here's an example. Let's say you set your priority: "I want to be the best Mother/Father/Husband/Wife I can be." A noble priority and well worth all your best efforts. But where should you begin? Spending more time with your spouse and kids? Cleaning the house more? Date night once in a while? Again all noble things to do. But go back and look at that priority: "I want to be a better..." First word - I Okay, you should start to see where this is going. You can't be a better anything if you are not the best you. Making YOU a priority will allow you to fill the glass of all those people and priorities around you. It is no coincidence that on an airplane, the flight attendants instruct you to put on your oxygen mask before helping others, even if those others are the most precious in your life. (We'll discuss this in more depth in Habit #7). Covey used a quadrant system to help visualize these priorities.
So, when it comes to your fitness, how do you Put First Things First?
Put fitness in your First Things First box. Make it routine, an important part of you. All of those other priorities in your life will fit in neatly around you... I promise! See you in the gym!
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 We are examining effective fitness through the prism of Stephen Covey' infamous "7 Habits of Highly Effective People". In Covey's writings, he argues that to be effective in any and all endeavors requires certain habits and ways of thinking. If you want your fitness regimen to reap results - whether it is a PR, a heavier lift, a longer, healthier life - employing effective habits will help get you there. Just to review, here are Covey's 7 Habits:
Habit # 2: Begin with the End In MindThis Habit should, in my opinion, be #1. It is based on the principle that things are created twice. First creation is in your mind and the second is in physical reality. Studies suggest that when we visualize our goals and are conscious about them, our full energy and personal talents are activated in order to develop them effectively.
When embarking on a fitness program, you should have a clearly identified goal - and outcome. But these goals need to be concrete, measurable, SMART. (Remember those? Specific, Measurable, Achievable, Relevant & Time-limited). For example:
Yogi Berra is credited with a classic: "If you don't know where you are going, you might wind up someplace else". Begin your fitness regimen with the end in mind. Find a place, a fitness community that will support and drive you. And, by all means find a guru to help. Personal Trainers and Small Group Training will provide the guidance, direction and support when you get lost or stall along your journey. And you will. We all do. Dust yourself off, be proactive and begin again with the end in mind.  Any of us over 40 may remember the famous management guru of the 1990's Stephen Covey and his infamous "7 Habits of Highly Effective People". Everyone in business had to read it and it became a cultural phenomenon. Without going into the nitty-gritty of the book, he studied and analyzed hundreds of successful leaders, politicians and business people to come up with the habits they had in common that made them successful. Core to Covey's paradigm is the belief that the way we see the world is entirely based on our own perceptions. In order to change a given situation, we must change ourselves, and in order to change ourselves, we must be able to change our perceptions. This is more true when it comes to fitness than anywhere else. As trainers, we often hear: "I can't do that!" right before the person does it. Perception. So, as I reflected on fitness and what I have witnessed through our members and trainers at 614Fitness, the 7 Habits stuck to me like an extended set of burpees. Just to review, here are Covey's 7 Habits:
 In this 7 part series, we will examine each of the habits and how they relate to becoming fitter, stronger and in the best shape of your life.
Habit # 1: Be Proactive Question: How do you eat an elephant? Answer: 1 bite at a time. Often the hardest part of getting in shape is getting started. Not knowing where to begin. Stressing over past attempts and failures. Or simply being afraid of failure (or success). Being proactive involves taking control of your thoughts and messages. Replacing phrases like
You will need to do these 5 things to become a fitter, stronger version of yourself:
 In every physical activity, proper form is crucial, but it’s especially important when you add weights or resistance to your workouts. That extra load forces your muscles to work hard to get stronger, but it also makes them more susceptible to injuries.
When strength training any area of your body, having proper form and technique is crucial to make sure you’re working the intended muscle groups that you want to develop and grow. So what does proper form get us?
But wait … there is no one CORRECT form. Every person’s body is different and, for that reason, proper form is hard to define. For example, one person’s “proper” squat can look much different than another person’s squat because their range of motion (ROM) and flexibility levels vary. Some individuals can squat well below the height of their knees due to flexibility in their hips, knees, and ankles, while others have resistance in one or more of those areas preventing them from getting lower — which plays a big role down the line when it comes to proper weightlifting form. That’s why we believe so strongly in our small group training format at 614Fitness. Professional trainers keep vigilant watch over form and function to ensure the most out of every move. Not getting the results you want from going to the gym? Proper form and professional guidance could be the answer to your fitness gains. |
Jim HofstetterCo-owner of 614Fitness Archives
December 2020
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