Today, I present you will a challenge.
It’s a challenge I think everyone should accept, and I’m taking it, too.
Generally I encourage my clients, and you, to focus and strive to achieve the LOOK they want, and not be obsessed with how much they WEIGH. This is an unfortunate trap many people, especially women, get stuck in for extended periods of time. Heck, I battled that for years myself, and it’s a life-sucking situation.
The scale is not the best indicator of your success, or sometimes the perceived lack thereof, as I explained in Stop Weighing on the Scale. However, in the challenge I present to you today, you’re going to take this a step further in an even more positive, and motivating, direction.
The Challenge: Focus on What You Can DO, and Nothing Else
Yes, it really is that simple. I think some elaboration on my part is in order to help you be super successful with this challenge. I don’t want to leave the challenge at “focus on what you can do” without giving you some examples.
Take this challenge for a minimum of 30 days, but the duration of a solid program would be even better (60+ days).
HOW to Tackle This Challenge
Your challenge is to focus solely on what you can DO, and nothing else. Here are a few ideas to help you succeed. You can apply these tips to your current workouts.
Focus on your performance. No matter what exercise(s) you’re doing, focus on your performance. Can you perform an extra rep this time? Can you add a little more weight to the bar? Can you improve your technique? Try to improve each and every week in some way. Remember, this doesn’t mean you have to constantly add more weight to the bar. You can strive to perfect your technique or decrease rest periods.
During your workouts take the time to appreciate what you’re doing. Acknowledge how far you’ve come. Be excited that you’re getting closer to your goals. Be proud of your unique physical abilities.
Set a goal to perform new, or more challenging, exercises. Maybe you want to learn some new exercises like the powerlifts or strongman exercises. Perhaps you want to perform more advanced bodyweight exercises. Set a goal that gets you excited and go for it. I did this recently in my workouts and made it a goal to perform handstand push-ups. It was a fun and very rewarding challenge.
Remember, this challenge is all about focusing on what you CAN DO. I don’t care if you’re a beginner or if you’re battling an injury. Even if you’re only capable of doing elevated push-ups and bodyweight squats, it doesn’t matter — you’re able to DO something, so be proud of it.
Maybe you’re nursing an injury and you can’t perform the workouts or use the same weights you’re accustomed to. I understand this can be a hit to your ego and have been recovering from an injury myself for many months now, but don’t dwell on it. Focus on what you CAN do and set new challenges that get you excited.
For the duration of this challenge, focus on what you can do, and nothing else. Not how you look or how many calories you’re burning. Definitely do not get on the scale. Never at any point think “I wish I could do X” or anything similar.
No matter where you’re at right now with your experience level, physical strength, or physique — focus on what you can do each and every workout.
Great Challenge Expectations
This is a challenge I regularly take myself when my focus shifts in a negative direction. I’ve been in ruts where I focused too much on how I looked, or even my weight. In the end I was drained from being driven by what became negative motivators and I would dread my workouts.
I anticipate you’ll discover some wonderful, positive things about yourself with this challenge. More often than not, people develop a greater sense of self-confidence and start to enjoy their workouts more than ever before. And many even discover they start liking their physique much more — by focusing on their performance, improved body composition just becomes a wonderful side effect. This truly is a win-win opportunity.
Take the challenge. I can almost guarantee you won’t regret it.
Need a Plan?
Sometimes having a plan is the best way to reach your goals. This ensures there’s no guess work on your part. You just show up to the gym, do whatever the plan instructs you to do that day, and then move on.
If you’re in need of a plan while tackling this challenge, then I suggest you browse the Lift Like a Girl Bookstore to find the plan that best fits your preferences and needs.
Whatever path you decide, take this challenge and commit to focusing on what your body can DO. I think you’ll be exceedingly happy with the results you achieve.