Propel Fitness Journal, Issue 007
Let’s Get Real…
Last week in issue 006, I shared the 5 key principles that keep any goal on track—the fundamental elements of a successful plan— sustainability, consistency, specificty, progressiveness, and malleability.
But, the truth is that even with a great plan, it’s still possible to miss the mark. If you fall short on any of the above principles, your fitness journey is likely to result in frustration, plateaus, or even missed opportunities.
In this week’s issue, we’re going to talk about how you might be falling short on each of these principles, and more importantly, how you can turn it around.
#1. Sustainability—Pitfall: Overcommitting Too Soon
I referenced the tortoise & the hare as the key example last week to demonstrate the idea of sustainable training. The goal is to be the tortoise.
But so many of us set out on the race like the hare—sprinting right from the start, only to burn out.
Where you might be falling short: If you jump in full throttle and aim for perfection, there is a likelihood of crashing when life doesn’t cooperate. Whether it’s starting a new workout program, or pushing through an injury too quickly, overcommitting leads to burnout.
How to fix it: Start slow. Start steady. Small, consistent wins are the way forward here. You have to build a plan that’s sustainable for the long haul.
If it’s not something you can do week after week, it’s not sustainable period.
#2. Consistency—Pitfall: Waiting For Perfection
If you are counting on the “right time” to participate in your plan, you’re going to be waiting a long, long time. Consistency is the key to success, but part of being consistent involves doing what you can, even when the odds aren’t in your favour.
Where you might be falling short: Waiting for the “perfect” moment to train, or the perfect conditions to progress. Guess what? Perfect doesn’t exist. Waiting for the “ideal” time means you’ll never start or keep going.
How to fix it: Show up, even when it’s messy. Even when you’re tired. The habit of doing a session even when you don’t feel like it, particularly when you don’t feel like it, is what leads to progress in the long run.
Even if the work is imperfect, and the best thing for you that day is to get in the gym, stretch, and go home, I promise that 99% of the time it will be more worthwhile than staying at home and waiting for the stars to align.
#3. Specificity—Pitfall: The Wrong Focus
PSA: You need to do your best not to spread yourself thin.
Where you might be falling short: Feeling like you have to train every possible movement & training style, every week, in efforts to improve upon all of them at the same time. Focusing on too many things, or the wrong things altogether, leads to stagnation.
How to fix it: Get specific. If your goal is strength, pick a handful of strength-based exercises to perform with low rep ranges at heavy weights. If it’s rehab, prioritize movements that target the injury at hand. If it’s cardiovascular endurance, pick strategies that get your heart rate up. (Make sure the amount performed is something you can recover from—see principle #1: sustainability).
Clarity in your priorities will lead to clarity in your approach.
#4. Progressiveness—Pitfall: Sticking To One Approach
The path to improvement isn’t a straight line. If you’re not progressing, you’re staying exactly where you are.
Where you might be falling short: You’re not pushing the boundaries. You’ve got a good routine, but you’re stuck in the same movements, same intensity, same weights. Plateau-city.
How to fix it: Progress requires progression. Add weight, try new movements, increase your sets and rep ranges. As you improve your skillset, your approach needs to evolve to push past old limits.
Check out this resource for some suggestions on how to measure progress in the gym.
#5. Malleability—Pitfall: Ignoring Life’s Changes
Plans must be flexible enough to change when life happens. Without flexibility, you’ll be thrown off-track every time something unexpected pops up.
Where you might be falling short: Life doesn’t go according to plan, but when things go off-course, you give up or get frustrated. Facing an obstacle—whether injury, time constraints, new stressors, or changes in your schedule—stops you in your tracks instead of you adjusting and moving forward.
How to fix it: Adjust on the fly. Be malleable in your approach. Life will always throw curveballs, but you don’t have to let them stop you. Craft a plan that accounts for the unknown and always has a backup strategy.
“Be like water” — Bruce Lee
There’s Nothing Wrong With Making Mistakes
It’s how we learn.
In fact, I’m a firm believer that to be good at anything, the first prerequisite to doing so is to be bad at it.
But making the same ones over and over? That’s where frustration builds.
If you’re falling short on any of these principles, it’s time to adjust your approach. Building a plan that works is about knowing where you’re falling short and making the changes necessary to stay on track.
– Dan
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