It’s Friday, the end of the week. You’re looking forward to the weekend, the nice fall weather, apple picking with the girlfriend, and of course FOOTBALL! You know you should get a workout in, especially since yesterdays workout was par at best. But you just can’t seem to find the drive, motivation, or enthusiasm to gather up a collection of exercises you called a workout. Take look through these 5 things and I’m sure they will get you off your leather office chair and onto a deadlifting platform.
1. Get A Good Night Sleep
Come on Doug, you say that all the time. Well, are you doing it? No. That’s why I keep saying it. People forget how important a good nights sleep is on the following days productivity. Shut off the phone, the TV, the IPad, at least 30 minutes before you go to bed. Don’t fall asleep to the season finale of Snooki & JWow. Have the next day all planned out, kill the electronics, and dream about a date with Jessica Biel.
2. Have Good Music
How can you get a good workout when your listening to elevator music? Turn off the crap and crank some Disturbed, Papa Roach, Beyonce, Drake, or my favorite, Carly Rae Jepsen, Call Me Maybe. You need to set the mood, and if you want to see serious results you have to be into your workout. To be into your workout, you must have some badass music cranked.
3. A Good Training Partner
Nothing is more motivating when you look over and your training partner is deadlifitng more than you. They give you a push, they spot you, make fun of you, and make the hour one of the most productive hours of your day. I know a lot of people enjoy just putting in the headphone and listening to some Carly (see above), but the motivation of a good training partner is a must have in my opinion.
Speaking of a training partner and spotting. Tony Gentilcore just put out a hilarious blog on how to spot a dumbbell chest press.
Check it out here: Tony Gentilcore’s Blog
Guys, please stop spotting from the elbows.
4. A Motivational Setting
Have you ever head the saying your income is probably an average of the 5 closest people you hang out with? Some would argue your strength/fitness could follow the same rule. If you’re in a setting where more time is being spent adjusting the elliptical to your setting, and picking your favorite TV channel, you probably are not too motivated to lift heavy things. Here at STS we don’t have mirrors, no TVs, no fancy cardio. Why? Because our clients are here to work! Get in a setting where people around you are just as motived, lifting just as heavy, and pushing you, as you push them.
5. Have A Plan
If all the above is followed I can promise 9/10 times you will have a legendary workout. However, if you don’t even have a plan of what exercises you’re doing that day, then that has to change, QUICKLY. Have a plan, whether you come up with it, or seek help, know what you’re doing. Don’t just go in and pick exercises like you’re picking good bananas out of the bunch. “I’ll have that one, and that one. I’ll do that one, and that one, and that, oh and that one.” Cut the crap, have a periodized plan, WRITTEN down, and know what you’re doing before you go into the gym.
Take these things, implement them, and I promise you, your workouts will be like never before.
Happy Friday, and enjoy the weekend!
Doug Spurling, CSCS, NSCA-CPT
President, Spurling Training Systems
Check out our website here: STS Website
Check out our Facebook page here: STS Facebook Page
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