When the weather freezes do you freeze your workouts too?
If you’re reading this from Boise, Idaho, you may be thinking it’s too cold to leave the couch. But we’re here to tell you that just because you may have lost motivation, miss your Boise outdoor workouts, or just don’t want to leave the house, there’s still reasons and easy ways to keep your fitness at its peak throughout the winter months.
Read on to hear some helpful tips from our Jack City Fitness Founder and Fitness Coach, Marshall Weber.
He insists, “Continued and consistent exercise is something that can be completed no matter what the season or the weather outside.”
So you’re a runner? You like to run outdoors in the beautiful weather. Marshall would argue that if your view of “exercise” is a single track modality like Cardio (cardiovascular) exercise, then you’re truly not exercising at all. He says, “I would argue that if the weather and season determines your capability to exercise then you’re missing over half of the pie right off the start.” And who doesn’t want the whole pie?
But don’t take it from us.
Science has proven again and again through study after study that nearly double the benefits are available through weight training (resistance training) in comparison to cardio. This is good news for you because gyms don’t close just due to inclement weather conditions. Gyms always have weights (at least we think they should), and they’re just waiting to be picked up. Within that realm, we’re not aware of any health and fitness facilities that place the resistance tools outside (except Venice beach).
To make this seasonal question of “how do I workout throughout the winter months” more applicable, we’ll run with the idea that your resistance training is being completed outside during the winter months. So, if you find yourself lifting weights outside during the winter months, Marshall’s only question to you would be, “Are you waterproof?!”. (Hint: you are. We all are.)
The biggest benefits of a scientific exercise prescription from a multi-certified strength and conditioning coach come from consistency and being capable of making yourself comfortable in uncomfortable situations. Rain, snow, wind, or all of the above would be optimal scenarios to increase your mental and physical state of well-being by conducting a proper warm-up and then exhausting all types of energy systems in a methodical exercise prescription.
Can we get to the point? Weather doesn’t matter. That’s just an excuse. You’re waterproof. So get to work!
If you’re searching for gyms in Boise, please trek your way through the weather and into our properly heated gym to warm up your body and cool down your holiday stress. We have several well-educated fitness coaches ready to put you to work. Come give us a try!
Your Guide to the Muscle and Mind Connection
What is it, and how can you get started?
Are the Rumors True?
Your favorite bodybuilder has been tweeting about it all week. Your fitness coach casually mentioned it in passing this morning. Your gym buddies have been talking about it constantly. The muscle and mind connection has certainly become a hot topic in the fitness and bodybuilding world. However, for many, it’s a new concept that needs to be learned and understood.
In a nutshell, the muscle and mind connection is pretty similar to what it sounds like. Essentially, it’s the concept of harnessing the potent strength of your own brain, and using it to enhance your physical abilities. More specifically, the MMC theory involves focusing specifically on a certain body part or muscle while undergoing training. According to enthusiasts of the technique, thinking about a specific part of the body while lifting or training can activate the targeted muscle, allowing it to be more receptive to the exercise.
It’s an appealing theory, and it does make sense. But is it actually true in practice? As it turns out, the answer could very well be a yes. According to research done by Brad Schoenfeld and Bret Contreras, a pair of Certified Strength and Conditioning Specialists, there is quite a bit of validity to the supposed power of Mind and Muscle Connection.
When Schoenfeld and Contreras conducted their research, they found that, especially when lifting lighter loads, it was indeed possible to use your mind to “increase activation of the target muscle.”[1]
The Power of a Focused Mind
Most fitness centers are bustling and busy places. That’s part of why so many people chose to join one instead of working out at home. It’s energizing, social, and inspiring to work out amongst your peers. However, it can be distracting— and focus is key for the Mind and Muscle Connection. From overhearing the strains of an enticing looking class, or the laughter of a few gym friends catching up after a session, to the lure of whatever soap opera is playing on the overhead television sets, there are plenty of ways to get distracted while training.
If you’re ready to try your hand (and muscles) on the MMC theory, it’s entirely possible to accomplish at a buzzing gym or fitness center. As we’ve learned more about the power of the Muscle and Mind Connection, we’ve come up with a few helpful hints for staying focused, even when it feels practically impossible:
- Good Vibrations: Om’s the Word
There’s a reason that humans have been using mantras (like the famous “om”) for centuries to focus their minds, spirits, and bodies. Chanting “om” has a long spiritual history in the Hindu tradition, and is often used in yoga practice. However, it can be used in plenty of other situations, including weight training. In fact, it can be a powerful tool in harnessing the power of the Mind and Muscle connection.
When you chant “om,” you will begin to feel a physical vibration in your chest and throat. These vibrations are thought to produce a deep sense of focus.[2] Really, it’s a very similar concept to that of MMC, but it’s been flipped and reversed.
- Repeat, Repeat
The less thought you need to put into the logistics of your routine, the easier it will be to keep your mind focused on one particular muscle. After all, how can you expect to fully concentrate if you have a million concerns swirling around your brain?
A helpful way to ditch some of the background noise is to get into such a solid workout routine that you don’t even need to think twice about what comes next. You’ll just let your muscle memory do the work— it’s a symbiotic relationship, really.
- Just Keep on Breathing
Let’s try something, just while you’re sitting and reading this. Take a moment to breathe properly. Take in a big steady breath through your nose, as deeply as you can. Hold it for a moment, and then breathe out, slowly and deliberately, through your mouth. Repeat that process for a full minute.
Do you feel a bit steadier than you did before? Calmer? More focused?
When you truly focus on your breathing, you are giving your body a special gift. Concentrated breathing is a great way to soothe a scattered mind— it increases focus and calms the body; it can release tension and relax your muscles, hence making them more receptive to the powers of MMC.
- Sound it Out
Grab your favorite pair of sweat-proof headphones, because it’s time to let the power of sound enhance your workout. Whether you choose a specialized workout meditation track, utilize a focus-based binaural beat, or enjoy your favorite chilled out songs, you’ll be able to unplug from your surroundings and fall deeper into a sense of concentration.
Slow and Steady Wins in the Long Run
Your physical training routine is a personal journey, not a race. There is absolutely no reason to rush your fitness process, and that applies even more so when you are practicing the Muscle and Mind Connection theory.
As you develop your relationship with MMC, you will likely find that the more intentional and slow your actions are, the easier it is for you to connect your internal movements and thoughts with your physical ones.
This may not be what you’re used to. If you need help slowing down, it can be helpful to take advantage of the following tips:
- Take Time to Flex
Between sets, it’s helpful to actually flex the muscle that you’re working with. By doing this, you’re increasing blood flow to your muscles, allowing them to pump up to their fullest ability. Once they’ve been pumped up, they are thought to be more receptive to the focused, targeted MMC thinking you’re engaging in.
- Don’t Forget to Press the Reset Button
When you’re lifting, there’s no reason to tear through your reps. In fact, we would advise against that. Instead, take a break between each of your sets. Not only is it easier on your body, it gives your brain a much-deserved chance to reconfigure and take a break before buckling down to focus on your next set. Likely, you’ll find that taking a breather between your hard work encourages you to actually continue with the intense mental activity that you’ve been engaging in, instead of letting your concentration levels taper away.
- Stop and Take a Pause
This is a great tip for those training with lighter weights. As you work with your weights, try to take 4-5 seconds for each movement. Finally, when you hit your max contraction point, give your pose a pause. You’ll certainly feel it— and so will your growing muscles.[3]
Rethink Your Loftier Goals…and Aim for Attainable Victories
For many lifters, fitness enthusiasts, and athletes, one of the most appealing elements of the Muscle and Mind Connection is its ability to hone in on specific targets and goals, and how it helps to reach them.
Look, we’re all for dreaming big and working towards hefty goals. However, it’s important to be realistic about the expectations you’re giving yourself. Having an ultimate goal is great, but it will be a smart idea to break your process down into smaller, more attainable targets.
When it comes to fitness, weight training, and bodybuilding, many people walk into the gym with a specific long term result in mind. Maybe your goal is to lose 50 pounds. Maybe it’s to easily lift 150. Perhaps you want a perfect six-pack or bulging pectoral muscles. That all depends on your personal needs— but the truth is, those specific goals are not actually what matters. It’s also going to be different for every person.
No matter what your goal may be, by breaking it down into manageable and accomplishable victories, you are more able to achieve them in a successful and healthy manner.
If you’ve never broken down a set of goals before, it might seem like an overwhelming process. However, it not only can be very clarifying and a helpful way to work on achieving your targets, but also it can be fun.
- Brainstorm Time!
This logic can be applied to anything in your life, from finishing a massive project for school or work to learning a new skill, like an instrument or a language. No matter what the final goal may be, that’s for the finish line. Before you can hit that, you need to start brainstorming some “milestones” to hit.
What do you think you could realistically accomplish with one week’s work? One month? One year? Map it out and be honest with yourself—there’s no point of setting unrealistic milestones, as they won’t do anything to deliver you to your final target.
When it comes to fitness goals, this can be done in quite a few ways. Start thinking of small ways to work up to your big goal. So, if that means lifting twice as much as you currently can, try working up a few extra pounds every week— and keep track of them. If your goal is shedding a few extra pounds off your own figure, give yourself a weekly weigh-in, with a small goal to hit each time. It’s important not to beat yourself up if you don’t hit your weekly goals every time— that’s why you’ve broken it into smaller pieces. Try again next week. Don’t give up— that’s never going to bring you to the finish.
- Set Performance-Based Goals, Not Result-Driven Ones
As the old adage says, “if you give a man fish, he’ll eat for a day. If you teach a man to fish, he’ll eat fish for the rest of his life.” There are plenty of ways to quickly build muscle or lose weight, but these techniques aren’t always very long lasting. It’s far wiser to hone a performance skill that can bring you to a long-term fitness goal, rather than just trying to find a quick fix.
Utilizing the Muscle and Mind Connection technique is a great way to put this concept into practice. By giving individual muscles special attention in each training session you undertake, you are honing your individual performance— not just trying to accomplish a “big picture” goal. In turn, you’ll be developing tools and strength that can and will bring you across the finish line to your final goal.
- Ask an Expert
When it comes to your body, it’s best not to take any chances. If you have a question about the best way to strengthen your body, whether it’s through the Muscle and Mind Connection, or another fitness technique that speaks to you, it’s a good idea to speak with a professional. After all, they’re the experts.
In bustling Boise, there’s no better place to meet your fitness goals and hone your Muscle and Mind Connection than here at Jack City Fitness. By signing up for one of our exclusive partnerships, you are joining a special group of like-minded individuals who want to feel their best in a supportive and inspiring environment.
Jack City Fitness partners are invited to have full access to our sparkling, modern gym facility—24 hours a day! That’s right; with us, your workout can revolve around your busy life— not the other way around. But that’s certainly not all. We offer a large selection of group workout classes, one-on-one training sessions, nutritional counseling, and even online coursesfor when you’re on the go. Best of all, we offer a complimentary fitness consultationsession to every new partner. It helps us to determine your health and fitness goals, and help you achieve them in a way that works for you, your unique lifestyle and body.
Are you ready to let your mind and body work to their fullest potential? Allow us to help make your goals a fully attainable reality! Get in touch with our team at Jack City Fitness today, and we’ll ensure that your muscles and mind are in tip-top condition. We can’t wait to show you everything we have to offer!
[1]https://www.bodybuilding.com/content/3-ways-to-build-a-better-mind-muscle-connection.html
[2]https://www.mindbodygreen.com/0-7565/om-what-is-it-why-do-we-chant-it.html
[3]https://www.bodybuilding.com/content/4-tips-to-help-train-your-brain-massive-gains-mind-muscle-connection.html
Lack of sleep can derail best-laid fitness plans. While hitting the gym regularly, setting goals and eating right are absolutely crucial components of getting in shape. Too often, we neglect to consider the value of rest, especially when adding a new routine to an already busy schedule. Here are a few ways that getting the right amount of sleep will help you reach your fitness goals.
Sleep helps control hunger.
Sleeping less than six hours a night will make you hungrier. Your body produces less of the hunger-controlling hormone leptin when you are sleep-deprived, leading to increased appetite. To keep cravings at bay, be sure to rest.
Sleep helps recovery.
Sleepy people produce less growth hormone and more cortisol. This makes muscle recovery take longer and increases injury risk. A good night’s sleep helps you build muscle quicker and limits downtime.
Sleep helps shed fat.
A recent study found that sleep-deprived dieters lost half as much fat as well-rested people on the same diet. The way that your body sheds or stores fat is greatly affected by the amount of sleep you get.
Sleep helps you stick to a plan.
It seems obvious, but people who sleep enough are much more likely to actually go to the gym as they planned. Skipped days are less common among people who are getting sleep. If you get the appropriate amount of sleep, you are much less likely to hit the snooze button and bypass your morning gym plans.
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You walk into a gym, you have all the ambition in the world, and you feel like this is your time. You have the latest and greatest gear needed and as you enter the front door you hear the trainer tell you, “I’m going to help you get strong.” In your mind, you have a picture of lean muscle helping you conquer that local marathon and in the trainers mind a picture of a powerlifter moving impressive amounts of weight… Which brings up the question, what is strength?
Strength is such a relative term. It can be demonstrated in many different ways and developed in a variety of methods. There is no good or bad way to be strong, but there is an optimal way to achieve strength that will ensure success. When someone begins their pursuit of strength, the importance of proper programming and complete honesty is second to none. You can’t train like a bodybuilder and hope to have world class endurance on the bike, and you can’t train like a professional athlete if you’re entering the gym for the first time.
Before you begin, have a clear picture of what you want to accomplish. Talk to a trainer or coach who can guide you and teach you. Together you will develop a plan that will let you achieve your optimal strength! There are three keys to consider that will help you establish a mentality ready to not just begin your pursuit of strength, but continue until the end…
–The Goal: number one on your list for preparation. This goal is your north star: the road taking you to what you dream of becoming. The hard part of selecting a goal is essentially that you have a choice. With so many ways of being strong, you have a variety of options to choose from between completing a family hiking trip to competing in elite sport events. Choose a goal that suits your talents and abilities, one that interests you, one that you are passionate about: one that you can succeed at and enjoy in the process. With an honest goal, you can begin to come up with a plan that will help you advance towards something. Progress requires direction, and the goal points you in that direction.
–Specificity: when you choose your path, follow the specific ways to advance. Much like a road map, you can’t travel westward and expect to find yourself on the eastern coast line. Training like someone who is after a different goal than yourself will only take you away from what you are after. Training has no universal approach and your body will adapt to the way you train it, so if you want to run a faster mile, train like a runner, or if you want to lift heavier weights, train like a weightlifter. Talk with your trainer consistently about your program to make sure it is taking you closer to your goal. Remember to be realistic with yourself and your trainer. Being honest about where you are and where you want to be will impact your ability to succeed in the future. Everyone starts somewhere; we are all beginners at something. Starting a journey requires a beginning, the point where you will take the first step.
–Consistency: another key to success. You can do all the right things and have all the right tools and motivation, but if you only work towards it every so often, or when time permits, or when you remember to do so, you can’t advance sufficiently to change your body. The body needs consistent work over a long enough time to adapt and transform. Remember as well, if you train one way for only a short amount of time and then switch your routine again and again, the progress you achieve will be hindered by not giving your body enough time to adapt to the movements and performance; in essence, you’re taking steps in many different directions. Dedicate yourself to a particular method that takes you towards your goals, and see it through to the end.
Strength comes in many forms. The pursuit of strength is a journey that requires long periods of dedication and the way you choose to approach that journey will greatly affect your success. Be honest with yourself and work specifically to your goals; consult a professional who can help you take the best route possible. Completing your pursuit of strength is one of the most important achievements of your life as it will benefit not only your physical health, but also your successes in every other aspect of your life.
Every Day… A Little Stronger
There’s a lot of talk right now about the New Year Resolutions, and all the reasons why you wont stick to a fitness program or compete your physical goals for the year. There are always a thousand more reasons why you will fail compared to those why you will succeed, instead of focusing on the reasons to fail, let’s take a look at a tool that will help you succeed! The single most determining factor of success and failure to adhere to an exercise program is your mind, not your body!
Upon taking up the challenge to complete a physical fitness goal or exercise routine, there are a few things to keep in mind that can help ensure your success in not only completing the routine or becoming more active, but also achieving your goals and then some!
One of the key factors that affect the probability of your success in pursuit of physical fitness improvement is that of your self-efficacy. Typically defined as your own self worth and ability to solve issues or fulfill your goals. It is a behavioral trait that tells you how good you are getting stuff done! When it comes to exercise, jobs, relationships, honey-do’s, projects, and other facets of life, we all start with a certain level of self-efficacy that directly helps or inhibits our motivation to accomplish the task. Improving this trait is important if you want to stick to your goals, if yo want to develop that habitual routine and get yourself into the best shape of your life. Basically, if you are uncertain of a certain skill, your self-efficacy of said skill is low, and your desire to get it done is low, resulting in a poor performance or failure to complete all together. If you are proficient at a skill, and are efficient on getting it done, you are going to have a high self-efficacy giving you more confidence and a higher probability of not only completing the task, but doing it well at a high level of performance.
What most people don’t tell you is that this characteristic is able to be developed. It’s not a genetic trait that cannot be altered and you’re stuck with what you were born with. Developing self-efficacy is a process of repetition and simple steps, progressing surely but slowly until efficiency is achieved. Emil Zatopek (the human locomotive) said it best. “If you do something once, nothing happens, but if you do something a hundred, a thousand times then you have not only just changed physically; and will power is no longer a problem.” Too many people start the New Year off with goals that make them go for the gusto and the lack of patience doesn’t allow them to see the progress made. Rather they focus on the longer distance to the end goal and forget to notice the small things that are required to achieve the big picture goal for the year. This is also the key to building this ever so important trait of self-efficacy, taking the journey day by day, week by week.
First things first, your goals… Choose goals that are achievable in a short span of time, things that don’t take too much preparation and can be acted upon quickly. You are more likely to scale Mt. Everest standing at it’s base than you are trying to save money for the plane ticket to get there.
Secondly Start simple. Start with things that you KNOW you are capable of accomplishing, as you accomplish these small things, you will inherently push yourself for more and find yourself succeeding because success is not a coincidence, it is a habit. Start small and progress from there.
Third, Keep in mind that we all start at our own level, be patient! Remember that every bit of progress (no matter how small) is still progress and gets you closer. Forget about comparing yourself to others, forget about the other people you want to impress, your greatest opponent is yourself. As cheesy as it may sound, how can you expect to be better for others when you can’t be better for yourself. Conquer yourself and watch the rest of your world improve!
Achieving self-efficacy is a process, nothing in physical fitness takes shortcuts, there’s never an effective “trick” or “secret” that can replace the efficiency and permanent nature of gaining results through hard work and effort. In achieving self-efficacy, you gain a mental toughness to not just workout more, but to do more in life. self-efficacy is translated into all areas of life. Let your mind become your greatest asset this year. Grow your minds ability to push your body to new limits and forge in yourself a new found level of strength in all areas of your life!