Overcoming Psychological Hurdles

Most of us are dealing with something at any given time. Modern life provides numerous sources of stress, such as work, family, health, and even the economic and political climate. Social media can give you an update in real time, as if you didn't already have enough going on. Achieving balance and finding your metaphorical footing can be a tricky proposition, but one should take comfort in knowing that there are many people out there who are dealing with similar circumstances. In fact, some Total Results clients are working to overcome psychological hurdles that are associated with exercise.

One root cause of a mental hang-up can be injury. This could be an injury that was recently suffered, or an injury from a long time ago. There can be physical pain as well as a loss of confidence as a result of the injury. I have met with prospective clients in initial consultations whose injuries were so significant that it has prevented them from exercising for years. It is important to keep in mind that things are generally neither as good nor as bad as they seem at the moment. Try to maintain an even keel; never get too high after a great workout or too low after a subpar session. When clients return to exercise following an injury, we often avoid certain movements for a short period of time. Once the injured area has recovered, we can reintroduce these exercises by using a Timed Static Contraction. When a dynamic movement is once again appropriate, we often reduce the resistance on these exercises, particularly those exercises that involve the injured area. The real key is for us to find a pain-free range of motion and emphasize perfect form and speed of movement as we work back up to a higher level of intensity.

Novice Total Results clients often have a difficult time recognizing the difference between pain and discomfort. Training with the degree of effort and focus that our protocol dictates while using a very slow speed of movement is something that is completely new for most people. Exertional discomfort (or "burn," as it is often called) is a natural by-product of high-intensity weight training, and while it can be disconcerting and uncomfortable it is not an indication that any harm has occurred. A dull ache is a good thing, since it means you are giving great effort, and it is temporary. Sometimes we make more out of something that it really is, and while in the heat of the moment it may seem scary there is nothing to fear. Once you experience it you know what to expect moving forward, and your tolerance for discomfort will improve over time. Pain is something sharp or sudden that occurs, and is usually indicative of a true injury. This must be acknowledged and communicated right away, so that the proper steps can be taken. The safety of our clients is paramount, and even though we like to say that our exercise protocol is safer than stepping off a curb, there are rare instances when something goes wrong. Help us to keep you safe!

Once a client achieves the ability to train with a high level of intensity, starting exercises from the bottom out position can become a mental challenge. There is an occasional delay between when the brain sends the impulse for the muscles to fire and the moment that the machine's movement arm moves. This delay lasts fractions of a second, but in your mind's perception it can feel like an eternity. It can become a self-fulfilling prophecy; once you convince yourself that you can't move the weight, the weight doesn't move. This is something that happens to most clients at least once, and usually occurs on either the Leg Press or the Lumbar Extension exercises. It is completely normal, but it is also mental. Sometimes you just need to regain your confidence. One approach is to start the exercise from the end point. The client begins the movement from the most contracted position and starts with a negative excursion. This demonstrates to them that the weight is not too heavy and that they can handle it. Another option is to lower the resistance and have them start from the bottom out position. Once they are able to start the exercise from that position, their mental block has been overcome.

Some clients only measure their progress by their time under load (TUL) or how much weight they lift on a given exercise. Not only is this short-sighted, but it can set them up for disappointment if they do not increase in either category for a few workouts. There are numerous ways to chart your progress! As an instructor, I go to great lengths to highlight other measurable markers besides poundages and TUL. We often talk about the seen versus the unseen benefits of high-intensity exercise. Resistance to injury, energy levels, and the ability to do every day tasks with less effort should be viewed through a qualitative rather than a quantitative lens. It is also helpful to look back at where you were and how you felt on a daily basis when you started at Total Results and compare that to where you are now. Being more resistant to injury, having stable blood sugar and hormone levels, and being more physically active with less energy expended are wonderful by-products of the work you have put in. Try to see the big picture.

Author Ryan Holiday said in his outstanding book "The Obstacle is the Way," that, "The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition." Looking at things from a different perspective is a healthy way to break through and be better than you were before. We can help you to overcome psychological hurdles and be the best version of yourself. Get locked in today!