Quick aside:

I am a Personal Defense Readiness and CrossFit SPEAR Coach. What I am about to share with you is taken right out of our training. This is super effective and powerful stuff!

If you ever have any questions about self-protection or survival in a violent world or any interest in attending or hosting a seminar just hit me up!

STEP 1:
Accept What is Happening

“I can’t believe I have to do heavy squats while in a calorie deficit! I’m so achy and tired!”

I CHOSE this condition. I may not have known beforehand that I would feel exactly like this but I have to accept that it is what it is and for me to get where I want to be I have to continue down this road.

This is especially useful for long term goals where day to day may be a grind. Accept the grind and recall the long term result you seek.

STEP 2:
Get Challenged

Does this heavy squat session threaten me? Am I afraid of it? Or am I ready to step up to a challenge?

I tell you what… If you aren’t at least a little bit afraid of your workout you are probably not pushing yourself hard enough. The trick is to come up with a plan.

If I know I’m feeling achy I may plan to do a longer warm up and then re-evaluate.
If the weight I expect to lift is intimidating me I may plan to do some RAMPING SETS to work up to it. (That’s where I warm up to just shy of what I expect to lift then add a little weight each set by feel.)

Having a plan is incredibly motivating.

STEP 3:
Keep Thinking

Even the best laid plans can fall apart. It’s important to keep thinking and keep evaluating. There are days when my first plan is effective and that’s all I need. There are days when I have to stop a course of action because it just isn’t working.

If you aren’t paying attention you may not realize your plan isn’t working.

It’s ok to scrap a plan and try again. I have had days where my plan falls apart and I have to throw in the towel. I don’t get upset because I evaluated my efforts and determined the best course of action based upon evidence.

I use the acronym ACT to keep these concepts in mind:

Accept what is happening
get Challenged
keep Thinking

I use this concept daily. The more you use it the more confidence it gives you.

Try this approach and let me know how it goes.