People chase all sorts of fitness goals. From running a sub-2 hour half marathon or squatting 300 pounds to fitting into that dream dress, I’ve coached and mentored clients with a wide range of aspirations. However, too many folks fixate on short-term success. They want results now. RIGHT NOW. Even if that means actually forgoing long-term health.
In 21st century America, if we want something, we get it. Food is delivered to us in minutes by tapping our smartphone a few times. TV shows and movies are available to stream 24/7 at the drop of a hat. Amazon delivers everything under the sun to our doorstep for free in 1–2 days. We live in an era of instant and immediate gratification.
This has warped peoples’ perception of the time it takes to achieve any meaningful fitness goal. They want their dream bodies today, and are willing to engage in unhealthy, downright dangerous dietary practices to get it. They want to add 50 pounds to their squat today, and are willing to risk injury by upping the weight too quickly. They want to set a personal best in the half marathon today, and go about increasing their weekly mileage too rapidly.
They want to satisfy a short-term goal today, and are willing to sacrifice long-term health to do so.
Put this attitude aside. Time to play the long game.
Set appropriate goals
Goal setting is fundamental to the fitness process. Without a goal it’s virtually impossible to find success, because we don’t know what success looks like. We’re familiar with goals such as lose weight, gain strength, run fast. Generally, we attach a numeric value to these goals, i.e. “lose 20 pounds”.
However, a goal of “losing 20 pounds” is incomplete. It does not account for the entirety of the weight loss journey — only part of it. This is a good example of a short-term goal because it’s extremely short-sighted. A better goal, a long-term goal, would be:
“Lose 20 pounds at a rate of 1–2 pounds per week, keep it off through consistent diet and exercise, have enough energy to play with my kids as they grow up, and keep my knees, feet and hips healthier as I age”.
80% of folks who lose weight gain it back because they’re not seeing the whole picture. They’re only thinking about the the physical weight loss, not what it takes then to maintain that weight loss, and most importantly, why they’re choosing to lose weight in the first place.
Viable, long-term fitness goals consider all facets of whatever you’re trying to achieve, not just individual milestones. They take into account lifestyle priorities you have. They make sure you’re still functional at age 50, 60 and beyond. Which is WAY more important than a 300 pound squat for a couple of shaky reps.
Adjust your mindset
In my 20s, every workout was a battle. Every run concluded with a sprint to the finish. Every weight session was a 30+ set slog fueled by 200 mg of caffeine. Even yoga classes below 105 degrees I considered “soft” and not worth my time.
Unsurprisingly, my body eventually rebelled. A couple of weeks before a planned half marathon, my engine stalled. Three overuse injuries came to a head in the same week. I could barely walk, nonetheless perform at any reasonable level in a race. So I decided to bow out. I was crushed.
However, this taught me a very valuable lesson. A lesson of recovery, of restoration, and most importantly, of not taking my body for granted. I was on the cusp of 30 — it was unreasonable to think my body could perform at it’s highest level without proper maintenance as I aged.
I started incorporating stretching, cross-training and active recovery into my routine. I varied the intensity of my workouts week to week. I made sure I was getting enough sleep. I drastically reduced alcohol consumption and placed an emphasis on wholesome, nutritious foods in favor of Chipotle five times a week.
As my mindset shifted, as I placed greater priority on health and staying injury free, not only was I a lot happier while I was training but my performance stayed pretty much the same. Go figure, you don’t have to push yourself to the max all day every day to see improvement.
My body’s performance in the long haul is now my main priority. I run for heart health, spiritual health, meditation, and joy. I’m not driven by lowering a personal best. I lift weights to stay strong and prevent muscle atrophy. I do yoga to relax and let go of stress. I stretch and perform active recovery to maintain my flexibility and take care of joints and connective tissues.
I workout for the possibility of seeing my 100th birthday.
Most importantly, enjoy the journey
One thing I’ve noticed since I’ve shifted my mindset to long-term fitness goals: I’m much happier. I’m focused on the beauty and grace of movement. Instead of obsessing over weather and splits and terrain and supplementation to make sure I run as fast as possible on my next run, I’m just thankful to be out there. I’m running just for the sake of running. I’m stopping along the way to take stock of my blessings and give thanks that I’m able to live another day doing what I love to do.
I’m trying (and enjoying) new activities. I’m playing basketball a couple times per month. I’m riding my electric skateboard every day. I’m walking a lot more. I’m taking workout classes with friends and family. All of which I would previously avoid for fear that it would detract from my next strength session or tempo run.
I’m thinking about fitness as a pleasurable part life, not a chore.
“The athlete that dwells in each of us is more than an abstract ideal,” said George Leonard, philosopher of human potential and Aikido master. “It is a living presence that can change the way we live and feel.”
I love this quote because it’s true.
Fitness does affect how I live and feel to a great degree. When I’m training, when I’m moving my body and satisfying my mind’s curiosity, I feel at home. I feel that I’m doing what I was meant to do. I experience freedom and joy on a whole different level.
All because I’m focused on how I’ll feel tomorrow.
Be strong. Be safe. Be well.
Scott Mayer is a runner, thinker, curious observer and certified personal trainer. Learn more at scottjmayer.com.
Photograph by Asoggetti/Unsplash