“Carpe Diem”, “There’s no time like the present”, “Don’t put off till tomorrow what you can do today”, are sayings you’ve heard before and there is truth to them, especially around this time of year. With shorter days, colder temperatures, holiday schedules, and the added pressure that often comes with setting New Year’s resolutions, now is the time to create mental strength and work on being mentally strong. Then you can perform your best and make improvements that will last, not just for a few weeks into January, but for the entire upcoming year. Being mentally strong is something that won’t happen overnight, but with a little bit of work you can
A great way to reignite some motivation and perseverance is to take a few minutes and reflect on your past performances, both good and bad. Identifying the specific factors that can help and also hurt your performance creates a new level of awareness. In turn, you can start to set goals that target specific ways to step up your training and nutrition. Then, you give yourself the best shot at getting results and further increase your motivation and drive for optimal health and fitness.
Create Long (and Short) Term Goals
These questions will help you use your past to create your best future. And when I say future, I’m referring to your very next training session and meal. Use the answers to #4 and #7 to create short-term goals for today. Again, when you focus on the present moment, you’ll develop mental strength to be successful during the rest of this year as well as the next one! To get you started, answer the following questions to the best of your ability, being as honest and truthful as possible
1. Describe your most productive training session (e.g. time of day, location, format).
Example: Morning hike with my workout partner. Goal was to get to the top in 50 minutes and we pushed ourselves and made it in 42 with minimal stops.
2. Describe your least productive training session (e.g. time of day, location, format).
Example: 4PM open gym weight workout. I could have done the second part of the planned workout but stopped instead because I wasn’t into it.
3. What foods, songs, training partners, training professionals, etc. helped you to exert your best efforts during training?
Example: I love drinking Vega Sport® Premium Energizer before I train. My hip hop playlist helps to motivate me. I prefer to train with a partner and in a focused setting where there is a specific goal that cannot be cut short (i.e. hike up so I can take a chairlift down).
4. What can you do to make your training even more productive?
Example: Mornings are really the best time for me to train. On days that I don’t feel like it, instead of pushing it off, I could set the goal of at least 20 minutes of activity in the morning.
5. Describe your healthiest day of eating (e.g. did you eat at home? Did you cook or buy prepared food? Did you plan ahead? Did you eat at a specific time?).
Example: Eating at home is always best for me. I don’t necessarily prepare in advance, but I only keep the good stuff in my house and that helps me feel healthy.
6. Describe your unhealthiest day of eating.
Example: Not just eating out, but waiting until I’m starving. If I don’t eat frequently throughout the day, when I do eat, I’ll make unhealthy choices.
7. What can you do to further improve your nutrition?
Example: Keep almonds, celery sticks, organic popcorn, and/or a vegan protein bar in my purse or car at all times. That way, on days that get away from me, I always have good options to eat before I go out (so I don’t feel famished, which may lead to bad choices, or at least remind me of my goal to be healthy).
Your answers to these questions will help you take a moment to reflect on what works best for you, and how you can most effectively (and consciously) work towards being mentally strong.