At Legacy Athletics, we’ve helped hundreds of residents on the Northside of Indianapolis build a fitness plan that actually works. Whether you’re just starting out or have been training for years, actually making progress and achieving your goals should be table stakes. From our Ignite class to 24/7 access to the team of Legacy coaches, all the pieces are in place here for you to get in the best shape of your life.
So ask yourself, how long have you been doing what you’re doing?
If the answer is less than six months, then congratulations on getting started toward a healthier, stronger version of yourself. Keep on keepin’ on and we can’t wait to see what you accomplish.
But today’s blog is for those who’ve been at it for a while - two years, five years, or maybe even more. The question to ask yourself is: Are you making progress in your fitness plan?
During the first year of the journey, it’s normal to hit a lot of PRs. Whether the number on the scale is going down or the weight of the dumbbell is going up, it can feel like measurable progress happens every time you set foot in the gym.
But then… something changes.
As you start working toward your true max numbers, the leaps get smaller. Oftentimes, that leads to decreased motivation. And this is the moment of truth, where the trajectory of your entire fitness journey might depend on one big choice.
Show Up Every Time. Level Up When You Can.
The most important thing to remember is that every single day you show up at Legacy Athletics is beneficial. Some days you’ll hit a PR. Other days it will take everything in you to lace up your shoes. But celebrate both days because you didn’t bail on your fitness plan.
Now, let’s talk about your training days that are in between the two extremes. That is, most training days. On a majority of days at the gym, you’re going to be faced with a choice - to check in or to level up.
Checking in is doing the bare minimum. Yes, you’re in class. And yes, you’re doing just enough to say you got the workout done. But that’s about it. You’re not pushing yourself or measuring your progress.
On the other hand, leveling up is a conscious choice to find out what you’re capable of. (Note: This doesn’t mean destroying yourself). Leveling up could mean choosing a dumbbell that’s five pounds heavier than you normally use. Or aiming to get one to two more reps before the time runs out in each workout. Consider how those reps all add up over the course of a year.
Celebrating Your Fitness Plan Milestones.
Think back to when you first started coming to Legacy Athletics. Do you remember what your goals were?
Some of the more common ones are related to losing weight or gaining strength. Maybe you wanted more energy throughout the day or a better night’s sleep. Perhaps you wanted to get your first pull-up or be able to do a full push-up on your toes. Maybe you saw someone in class using a heavy dumbbell or kettlebell, and you couldn’t wait to be able to give it a ride.
No matter what the goal was, it’s time to ask yourself, ‘Am I there yet?’ And if it’s been years since you joined but you haven’t achieved certain goals, let’s aim to figure out why.
Ready for some tough love? If you joined more than two years ago and you’re still doing ring rows every time pull-ups are programmed, something isn’t right. Programming is intentionally designed to progress you on your fitness plan toward building strength and endurance. And coaches are here to not only help with encouragement and support, but also the right form, technique and progressions for you to keep getting better over time.
Long-Term Results Come From Small Daily Decisions.
Let’s use those pull-ups as an example. Getting your first one is usually a big deal. And don’t forget to celebrate that win! But once you’ve achieved one pull-up, what do you do if five or more are programmed in the workout?
You could:
- Just go back to doing ring rows. If you can’t do more than one, why bother trying to do five?
- Do one pull-up, then ring rows for the rest of the reps, so that you’ve pre-fatigued the pulling muscle group, making the remaining ring rows harder to build strength.
Which of these options do you think will help you progress the most in your fitness plan over time?
The same concept can be applied to the weight of a dumbbell. If push press is programmed for eight reps and you can’t yet do eight at 50#, can you do three? If so, do three reps and then complete the other five with the lighter weight that you normally use. After all, the only way you’re eventually going to lift more weight is by lifting more weight.
In Summary: Hope is Not a Strategy for Your Fitness Plan.
During the course of your fitness journey, it’s normal to experience the highs and lows of progress. There will simply be some days where you just show up and “check the box.” But for the majority of days that you walk through the doors at Legacy Athletics, you have a choice to make.
You can either continue “checking in” and doing the bare minimum, or you can use your time in the gym wisely, by trying to level up. Leveling up is choosing to find out what you’re capable of, and getting better - even minimally - every single day.
Think of it this way: You’re spending the time in the gym anyway. Why not make it the best possible use of the time while you’re there? That way, two years from now, you can have two years of checked boxes or two years of epic results.
Need help? The team of coaches at Legacy are here to guide and support you. That’s why so many members of the Westfield, Carmel and Indianapolis communities trust us with their health and fitness plan. Ready to get started? Come try a free class with us by clicking here: https://www.legacyathletics.co/schedule
