You know those days when you end your workout feeling like you crushed it? Maybe you got a new PR, a skill you’ve been working on finally clicked, or you felt super strong or in great conditioning shape.
Well, those days are awesome — but they’re not going to happen every time. Progress isn’t linear, and not every workout will be great.
More realistically, you can expect about 30% of your training days to feel great, 30% to feel mediocre, and 30% to feel pretty bad.
Those numbers will vary based on the challenge level of your workout — the more you push yourself, the more you can expect some bad days.
The key is not to let them get to you. Bad days don’t mean you’re going backward — they’re just part of the process. Accept them, don’t dwell on them, and move on.
Since progress compounds, what matters most is that you keep showing up.
Three months ago, after years of not understanding what the hype was about, I turned up at my first Brazilian jiu-jitsu class. I quickly became hooked. I’m not alone in my experience — people who train jiu-jitsu often become fanatics about it. Many end up training for years, decades even, — a feat that’s nearly …
“A certain naïveté is prerequisite to all learning. A certain optimism is prerequisite to all action.” — George Leonard Beginning a new learning journey can be exciting. Beginnings are full of hope and possibilities. Starting something new can give us a glimpse of what could be if we stick with something long enough to see it through. …
Many of you may know this, but I didn’t start getting into fitness until the end of college. Since then, I’ve constantly pushed the limits of what I previously believed was possible for my talent and ability level. Along the way, I’ve transformed from someone who hated exercise and couldn’t do a single push-up to …
The other day, I posted a screenshot of my Oura ring data on social media. I do this sometimes to be transparent and show that as a fitness coach, I follow my own advice. I’d had a reasonably active day, skateboarding, playing basketball, and running sprints, not to mention taking my dog on several walks. …
Think about the last time you tried something new on your health and fitness journey and struggled with it.
Did the struggle make you feel hopeless? Did you consider giving up (“I’ll never be good at this, so I might as well not even try”)?
Or did encountering the struggle give you a boost of motivation (“I won’t let this thing beat me. I’ll keep trying until I get it”)?
If you responded the first way, you most likely have what Stanford psychologist Carol Dweck and author of Mindset: The New Psychology of Success calls a fixed mindset. In this way of thinking, effort is seen as a bad thing. If you have to put effort into something, that means you’re imperfect. Having to work hard is a defect. If you don’t succeed, or you’re not the very best, everything feels pointless — your efforts wasted.
The alternative, a growth mindset, means that you’re focused on overall growth, not just one specific outcome.
You run to get better at running, not just to win a single race. You train to become stronger and more well-rounded, not just to get one PR. You challenge yourself to try new things and grow as an athlete over time.
With a growth mindset, your effort is never wasted because you’re never focused solely on results. Effort is worthwhile regardless of the outcome. Putting in effort is meaningful because in trying, you allow yourself to take a chance and go all-in, even if you don’t end up where you expected you would.
There’s a common misconception among people looking to get stronger and fitter that you need to lift heavy weights to build strength.
I’ve been a personal trainer for over ten years, and I can tell you that this just isn’t true. Although weights can be one way to get stronger, you don’t need to be constantly adding plates to the barbell to build strength and power.
If you want a high-level example of this, just look at gymnasts. Gymnasts have some of the highest strength-to-weight ratios of any athletes, and they rely mostly on their own bodyweight to build their Herculean levels of strength.
In my own training, I rarely use weights. When I do, I never lift heavy. For years, my workouts have consisted of variations of pull-ups, push-ups, single-leg squats, sprints, and plyometrics — and I’m pretty strong, especially as someone who never identified as an athlete growing up. My clients’ workouts are similar. The main reason I’ll add weights to their workouts is for variety, not because they need weights to build strength and fitness.
Bodyweight exercises have several notable benefits:
They’re functional, better mimicking real-life movements than machine exercises
They help prevent injuries and are easier on your body over a lifetime of workouts
They’re portable — you can do bodyweight exercises whether you’re in a hotel room, nearby park, or your tiny apartment
For those of us who like to keep life simple, bodyweight workouts also act as the perfect minimalist workout.
There’s so much you can do using your own bodyweight, and if you have access to a pull-up bar and a couple of resistance bands, you have enough to challenge yourself for a lifetime of workouts.
I started boxing four years ago, right before my 31st birthday. It was a long time coming.
I’ve wanted to box ever since I was a kid. There’s something that fascinates me about the sport: I love the training, the journey, the sweat, and the inevitable tears. I love the griminess of boxing gyms. Maybe more than anything, I love that it brings together misfits of all ages.
And let’s be honest, it feels really good to hit something hard.
When I first stepped into my local boxing gym, my coach told me something I’d never forget: that this sport would change me. “It will wear you down,” he assured me, “and it’s up to you to build yourself back up. No one can do that for you.”
Maybe this is why so many people sign up for boxing classes but don’t stick around for more than a few months at most. In order to grow, you first have to be open to change. Most people would rather stick to the safety of their comfort zone than step into the unknown.
I, on the other hand, was ready for change. I wanted the entire forced transformation that boxing offered. I had reached a place of stagnation in my life and was desperate for a way out. So I learned the basics, awkwardly at first. If you think learning to box is easy, you’re in for a rude awakening. There’s much more to it than just hitting something (or someone) hard.
For the first few years, I wasn’t very good. I was clumsy and regularly tripped over my own feet. I got punched in the face a lot. I began sparring a few times a week, and although I kept coming back, I wanted to quit after nearly every session. More often than not, I would walk out of the gym with tears streaming down my face. But I kept showing up. I signed up for my first amateur boxing match and (barely) lost. I kept going. Covid put a wrench in my plans, but I kept training nonetheless.
I’ve learned many lessons so far on my boxing journey. All of them apply not just to boxing but all of life. Here are a few that stand out.
It’s 9:03 am, Monday, January 3rd. I arrive at the iconic Gold’s Gym in Venice, California, where I’ve worked out nearly every day for the last five years. This is part of my usual routine; get up by six, walk my dog to a coffee shop where I write for an hour and a half, scarf some oatmeal, then work out. These days, my workouts are my treat, my break from the otherwise hectic nature of my day. It didn’t use to be this way. More on that later.
I walk through the various rooms and see that all the regulars are there. We smile at each other through our masks as I walk by. I give a few of them hugs, and we wish each other a good workout.
As usual for this time of year, there are a lot of new faces I’ve never seen before in the gym. I scan the various rooms, wondering who I will see again and who will only make it in a few times before life gets in the way, and they decide that 2022 is not their year to prioritize their fitness after all.
Yet this year, something feels different. Yes, there are still the usual types slogging away on the treadmill, watching the minutes tick away as they hope to burn off the remnants of as many holiday cookies as possible in one go. But aside from the typical weight loss and muscle building goals, many of the newbies I’ve talked to have resolved to exercise not just for physical health or appearance reasons, but because they feel better mentally and emotionally when they exercise.
In the past, this awareness that exercise leads to a better mood and improved headspace is something I’d only hear from people who had long embraced the identity of an athlete. Runners, for example, have long proclaimed that their runs are their primary source of sanity. In What I Talk About When I Talk About Running, celebrated Japanese writer Haruki Murakami writes that he runs to acquire a void. That void is peace; it’s flow; it’s a break from the otherwise endless chatter of the monkey mind. And it’s something that most runners and athletes come to crave.