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WorkOut
By
John-Aaron
Mind-Body
Biceps
You
may already be exercising, but here’s how to take
your workout from haphazard to happening.
Focus. It’s
a word we hear often, and its use in exercise is no
exception. Focus is a process that combines action with
thought and emotion resulting in the attainment of our
goal. What is called Mind-Body Fitness is really nothing
new, and although many people think mind-body exercise
is a mystical, complicated, other plane of reality kind
of thing—it’s not. It’s just a vigilant
state of awareness when it comes to your physical health.
Weight-training is a great example of what can be accomplished
when one focuses on the task at hand, and builds toward
desired change. But first, you must know what it is
you want changed. Is it a smaller waist, a larger chest,
or a leaner look? Well, you already know that sitting
on the sofa watching television isn’t going to
get you to those goals. You know that you’ve gotta
take action and you’ve gotta exercise. But, you’ve
also got to do it with focus and determination.
From the minute you walk into the gym until the moment
you walk out, your mind needs to be set on your goals.
Pay attention to your goals and not your physical flaws.
As a matter of fact, let go of all distracting thoughts
(and that goes for the cutie in the tight shorts you
usually ogle, too). Take the time during your warm-up
to not only prepare yourself for the upcoming workout
but also to review your goals and how you will attain
them with your routine.
I know that everyone’s mind wanders, but it’s
your job to bring your focus back from what you’re
planning to eat for dinner, or what you’re going
to wear on your next night out, to the exercise you
are doing at the time. Don’t just haphazardly perform
your movements. Instead, think about how your body feels
as you do the exercise movement. There is little benefit
to random, unorganized exercise.
A well-planned, mind-body exercise program should contain
the following:
Get set in advance. Start your focus on exercise,
and prepare for what you plan to accomplish long before
you actually get into the gym. Lay out the proper clothes
and your water bottle, pre-write the exercises you are
going to perform (include the amount of weight, number
of sets, and the repetitions), and be sure to bring
it (and a pencil) with you when you exercise in order
to log your progress.
Engage your mind. Always do a warm-up. Remember,
this is your time to not only circulate blood throughout
your body, but it is also a time to psyche up. Instead
of negative self-talk—like telling yourself how
small your chest is or how fat you are—imagine
how your mind’s focus on your routine is going
to get you a stronger and leaner body.
Breath Practice conscious breathing. Not only will it
give you more energy, but it will help you to remain
in the here and now. Breathe deep, and as you exhale
imagine all of your daily tensions easing away. Focus
on how your breathing and the actions of your body work
together as one unit.
Stretch. Don’t forget to stretch
before and after your routine. Stretching will help
you maintain muscle balance, range of motion, ease tension,
and help you recuperate from your exercise program.
Maintain your breathing techniques as you stretch. Visualize
your muscles elongating as you ease into your stretch.
Visualize and exercise consciously. As you weight
train, be sure to focus on the muscles you are working.
Tell yourself what muscles are being worked and how
the exercise is helping you achieve your goal. Putting
the emotion into an exercise (let’s say the biceps)
can increase the results that can be achieved. For example,
just doing an arm curl for the sake of it can get you
results (by accident), but focusing on the mechanics
of the movement is deliberate and will guarantee you
results!
Reflection. Don’t forget to make time for
personal reflection (at least once a week). Use this
time to determine how you really feel about your physical
state. Are you happy with your results? If not, what
are you going to change and is your decision for the
betterment of your health? Many times we get caught
up in the web of marketing and advertisements that can
skew our views on reality and can sometimes make us
feel somewhat less than ideal. Don’t give in to
these self-destructive feelings.
Good health is a lifetime commitment, and exercise is
a large part of it. Maintain your focus during these
times. The results are well worth it.
John-Aaron
is a nationally certified personal trainer, member of
the International Association of Fitness Professionals,
and owner of Houston’s Muscle Mechanics, a personal
fitness training and nutritional guidance facility.
He can reached at Musclemech@aol.com.
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