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Small Wins in 2016

 

 

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When the new year approaches, everyone gets that tingle in their belly. The tingle that says, “oh yeah, this is the year I make everything happen!”. Unfortunately by April the wings have fallen off the plane and another new year of new goals gets thrown out. I think creating big goals is very important. But just as important are the small wins on your journey to the big on.. So in this post, let’s talk small wins and how they can help you in 2016.

The most common fitness goal every year for the average person is losing weight. Be it a little or a lot, someone you know is guaranteed to have this goal in their mind or on paper, and honestly it is a great goal. But as a coach who has seen many people be very unsuccessful with this goal, I would suggest breaking this goal into pieces. Make the weight loss the big win. Between now and the big win, set up small achievements. If you are not very active but are wanting to lose weight this year, a small win may be walking 10 minutes per day. 10 minutes, seriously, that is so easy. But in comparison to what you do now, if what you do now is nothing, it can turn into a big win at the end of the year.

Another great small win in 2016 for someone wanting to lose weight may be cutting back on sugary drinks or alcohol. Maybe you aren’t capable of cutting it out 100%, that is fine. But maybe cutting back 2 or 3 drinks per week could really help you get to your big win at the end of the year. Sometimes, when we only have the big win in mind, we forget about the one thousand small things that can help us get there and how important those small wins are.

Now lets say you are wanting to compete in an event. Since a lot of people at the gym are currently signed up for marathons or half marathons, we will use that as an example. Your big win is the final race, but signing up for some shorter races that may help you better understand yourself as a runner can be a small win that really impacts your big win. Often times people sign up for an event 4, 5, or 6 months out and never do anything competitive between the day they sign up and the day of the event. Prepping with 1 or 2 small wins will boost your confidence and may help you run a better race during your “big win”.

The point of this post today is to tell you all to not get worked up on 1 big goal. Accomplishing goals is a process. If you expect to achieve a goal you set in only a few months, then the goal you set may not be very challenging. Find a big goal, set the bar very high for yourself, and enjoy the small wins. Some of us may set goals we may never achieve, but the small wins we accomplish as we strive to get there made it all worth while.

On a side note, I know you are all adults, but write those goals down. There is nothing crazy about having goals. It is normal to people who do extraordinary things to have goals written down. Don’t let 2016 be another year that goes by and in late December you say to yourself, “Damn, I really didn’t improve as a person this year. I didn’t achieve anything. Guess I’ll do it in 2017”. You have 361 days left to begin your journey, make it happen.

The Compound Effect

The Compound Effect is a famous book written by Darren Hardy. In the book he talks about the small things you can do everyday that at the moment may seem worthless, but when done day in and day out, can add up to be something great. A quick example would be coffee. Let’s say you buy a $4 coffee 4 times per week. At the end of the year you have spent $832

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Everyone knows it’s important to get some form of physical activity, be it a walk around the block, a bike ride or pumping iron at your local gym. Some people do it to lose weight, get ripped, or to tone up. You’ve probably also heard that exercise is good for overall fitness and mental wellbeing. Does it matter where this activity takes place? Is stepping out the door and going for a jog through your neighborhood just as good as heading to a park for a hike through the trees? There are some scientists at Stanford that would say it does matter, in fact, location is everything. Read More

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Last week at OTL we began a body recovery phase after a 6 week olympic lifting cycle. Going in to it, we knew it wasn’t “sexy” but we also know that our athletes trust the process and the reasoning behind it. Here is a quick overview of what’s going on, why we are doing it, and the benefits we hope everyone sees from it.

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The Basics of Fitness

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Being health/wellness/fitness coaches, there is a common misunderstanding by others as to how we live our lives. We are many times looked upon as extremists without people knowing exactly who we are. On any typically day it is believed we, “workout all day” or “only eat really healthy” or “probably don’t do/eat that” because of our profession. Well, those assumptions are wrong.

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It’s Time You Get A Pull-up!

For some, the pull-up came when they were kids and never left, but for others, the complete opposite is true. When I was in 3rd grade a girl named Beth did 13 strict pull ups during a pull up contest in P.E. (side note- the award was a snickers bar…). She was a gymnast and I was very impressed. I can bet that if I ran into Beth today, she could still do at least 3 pull ups. That is assuming she hasn’t become obese and also assuming she doesn’t workout more than 2x/week.

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How To Correctly Start Your Training in 2015

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Yes, break is over and we are back at it again. To be honest, not a lot is changing. We do a pretty great job at keeping the training creative and our cycles seem to keep everyone strong and on their toes! But how do we approach the first week back into training? And how should you approach the new year and your goals? Let’s chat…

From a professional standpoint it would not be ideal for me to throw you all into a heavy barbell gauntlet immediately after your time off. Mon-Wed will be mainly bodyweight movements, light barbell work and dumbbell exercises. Although all of you got in the gym at least 3 times during the break (right?) we still want to get your bodies back to moving. We want those joints to find that range of motion again, but we will not stress the body with heavy lifting right off the bat. Your barbell work will come into play on Thursday as we go into a short 4 week squatting and pulling cycle which will focus on squat foundation for some and increasing those squat numbers for others. Obviously this cycle being our Strength/Power/Speed portion.

Our other main focus going into 2015, by request, is body weight strength. This ladies and gentlemen is the foundation of our strength, we must master it. We will be writing more about that as we go through it.

If you have made any goals for 2015, please share them with me either publicly or privately. We want to know what you want to accomplish so we can help you get there! Whatever your goal may or may not be, make sure that being better than last year is part of it!

Questions about training? Just let me know!

 

 Know someone interested in training at OTL Fitness? They can email us below for more information!

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