I saw an ad for an exercise bike this morning.
It was your typical video ad. 30 seconds long, loud music and a ripped fitness model front and center. Par for the course on social media these days. But something curious caught my eye.
He was wasn’t working very hard.
Biking at a moderate pace, wide smile across his face, there was nary a drop of sweat to be found. It was as if our model got on the bike, recorded his footage and hopped off 5 minutes later. I initially figured the “effort” component was overlooked during video production.
But the more I thought about it, the more I realized this is the perception of fitness many people have. One of going through the motions, trying to “look good”, and expecting positive results just because you showed up.
This might apply to hosting your in-laws for the weekend but certainly not for fitness.
Every time I step foot in the gym I see people half-assing it. Whether they’re fumbling with phones, adjusting their clothes or chatting with friends, the actual workout plays second fiddle.
It’s even worse for those who workout at home. They’re cooking meals, changing laundry and finishing work in between careless sets of bodyweight squats and pushups.
And people wonder why they aren’t making progress.
“Ease is a greater threat to progress than hardship”
I’m not sure when I first heard Denzel Washington deliver this gem, but I do remember the hundred pound truth bomb exploding over my head.
His message is simple: it’s adversity that inspires meaningful change. Face the bumps in the road head on, don’t avoid them.
It’s comfortable to lift a weight you know you can lift. But will that make you stronger? It’s comfortable to run at a pace that feels good. But will that make you faster? It’s comfortable to keep your feet firmly planted on the ground. But will that allow you to reach the stars?
It’s time to stop half-assing your workouts. It’s time to stop being mindless and careless. It’s time to get a little uncomfortable.
Commit to a goal
Many people wander aimlessly through fitness because they’re not guided by a suitable goal.
“I want to lose weight” is not a goal. “I want to get stronger” is not a goal. These are fleeting sentiments that push you through a couple weeks of working out, nothing more.
“I want to lose 20 pounds in 3 months”, is a goal. “I want to set a personal best in the 5k this spring”, is a goal. Pick one and commit to it. Write it down. Circle the date on the calendar. Tell your family and friends to hold yourself accountable.
Committing to a goal is uncomfortable, fitness or otherwise. And that’s the point! There’s a chance you won’t reach it. There’s a chance you may fall short. It’s all on you — it’s no one else’s fault if you fail.
But it’s no one else’s achievement if you succeed.
Put yourself in the right environment
I’m a person driven in large part by his environment.
For me, the chasm between running inside on the treadmill and running outside on the trail is as wide as the Grand Canyon. The “dreadmill” feels like a chore, I can’t wait for my run to end. The trail feels downright sublime, I don’t want my run to stop.
The proper environment is crucial to putting yourself in the fitness frame of mind.
I’m too comfortable at home. It’s my dojo. My place of zen and peace. This makes it very hard to summon the intensity needed for a productive workout. Not to mention the fridge, the Playstation and the computer are all within arms reach.
The solution?
I go to the gym. I run outside, even in winter. I workout with others, using their energy to stoke my internal fire. I put myself in an environment where fitness is the primary focus.
For those of you who mainly workout at home or who are new to fitness, this will take some getting used to. It takes guts to step onto that gym floor and exercise in front of others, just as it takes courage to talk in front of others, perform in front of others or be yourself in front of others.
But we’re not here to do what’s comfortable, are we?
With hardship comes progress
Just like Denzel says.
It’s comfortable to show up and go through the motions. It’s comfortable to give a half-assed effort. It’s comfortable to wedge fitness “in between the cracks” of your day.
But hardship is what moves the needle.
It’s pumping out another couple reps while your body fights you tooth and nail. It’s running one more mile after your legs have turned to jelly. It’s getting up on time while the snooze button beckons.
By rejecting comfort, by not avoiding the bumps in the road, you’ll become a more resilient, more able, more capable human being.
By rejecting comfort, you’ll achieve your fitness goals far faster and with far greater satisfaction.
Scott Mayer is a runner, thinker, curious observer and certified personal trainer.