This piece of wearable technology has been a game changer not only for my own fitness, but for the fitness of my TBP (Trainer In Your Back Pocket) clients. I met the President of MYZONE, Emmett Williams in February of 2017 at my annual Todd Durkin Mastermind Retreat. He gave each of us fit pros a MYZONE belt to try out. I was skeptical at first, but after a month of use, I knew that this was the missing link in my Trainer In Your Back Pocket® program. It was the first EXERCISE tracker that I actually found value in. There are many "physical activity" trackers out there, that you wear all day long, and that's not really my cup of tea. I want to see data and results from exercise sessions, not simply activity of daily living. Not only do I get my own real time data from workouts, but I can stay connected to each of my online TBP clients and see their data as well. What's even more important than getting the data though, is the hidden benefit that those of my clients who use the MYZONE, are about 90% more compliant and accountable to doing their workouts! This is a HUGE win! If you find that you're not holding yourself accountable, the MYZONE may just give you the motivation to get moving that you need. It's definitely a tool that keeps me honest AND accountable to doing at least the daily minimum amount of exercise needed for health. This is why MYZONE trackers are now a part of every new TBP member's welcome kit. They are THAT important to your fitness journey.
I will never forget the day I went out on a run in Washington, DC and across the bridge to Arlington. It was about a 6 mile run on a warm spring day. It was a day I didn't take my water bottle with me, since I knew there was a water fountain at about the 3 mile mark of the run. Well, that day, my water fountain wasn't working. I was 3 miles into my run, and I was thirsty. Either way I went, I still had 3 miles to go in order to get home. Let me tell you that was the longest, scariest, most horrible 3 miles of my life. Ever since that day, I take my water bottle with me EVERYWHERE! You'll rarely see me walking around town, even, without my water bottle. There is nothing worse than being thirsty. And for athletes, you unless you are running ultra endurance races that last over 1.5 hours, water is all you need. There is no need for sports drinks, electrolyte supplements, or mid-workout liquids other than good ole water. So, keeping up with your water intake is my 2nd success tool. While there are no official studies done to determine exactly how much water you should drink each day (because there's no $$ in studying this research), I advise myself and my clients to try to drink 1/2 your body weight in ounces of water each day, and add and extra 8oz for every 30 minutes of exercise that you do.
#3: A Goal
What's your WHY? This is a question I ask all of my new clients. Why do you want to exercise more? Why do you want to start now? Why not last month? Why not next year? If you don't know why you are exercising, or have a goal in mind, then when the first obstacle or challenge comes up, you'll quit. I've seen it time and time again. You must have a strong reason why you want to get or stay fit. Is it to keep up with your grandkids? Do you want to run that 5k with your friends? Have you or a loved one been diagnosed with a disease that exercise can help with? Do you want to tone your body? Lose weight? Have a healthy stress relief outlet? Have social time with friends? Pick your why (it can be more than one reason too!) and let that goal keep you motivated when your willpower runs out. Because, let me tell you, your willpower WILL run out.
Sleep is so underrated for fitness enthusiasts. Often when life gets busy, sleep and exercise are the first things to go. But sleep (recovery) should never be neglected, especially when you are exercising. After years of endurance training and marathon running, my body rebelled on me. It caused adrenal fatigue, thyroid malfunction, and more. Without proper rest and recovery, the body simply cannot keep up with the demands, and our stress organ (the adrenals) rebel against us! I remember my inability to function every Saturday afternoon after my long distance training run. I HAD to take a nap on Saturday afternoons. I literally couldn't do anything until this took place. It was my body's way of shutting down and forcing me to recover. If you sleep less than 6 hours per night, or over 9 hours per night, it probably means something is awry in your body. And here's a tip: on days you have a hard workout, you need to add 1.5 hours of sleep into your schedule. This can be broken down into a 45 min nap, and an extra 45 min at night if you want. But you definitely want to make sure you get that extra recovery time post HARD workouts. These would be HIIT workouts, long endurance workouts, etc.
#5: A Plan
I saved this one for last, but not because of it's lack of importance. In fact, this tool, A Plan, is probably THE most important success tool I can recommend. Without a plan, you literally start a workout blindfolded. What is the goal of the workout? What equipment will you need? What exercises will you do? How much rest in between exercises? See, I like my workouts to be efficient. And without a plan, efficiency goes out the window. You end up flopping around going from machine to machine, or exercise to exercise, without a real goal. Maybe you're spending your time searching for YouTube videos, or another crazy workout that isn't "right" for your body. So, unless you want to spend 2 hours at the gym, I highly encourage you to have a plan before you walk in the door. It also helps eliminate "Gymtimidation!" (See my video below about "gymtimidation" and how having a plan can eliminate it!) This is the core, the meat and potatoes of the Trainer In Your Back Pocket® program. Every TBP member gets a PLAN to follow for every workout they do during the month. I can't express the significance of this. It will save you time, money, and effort as you learn what to do, how to do it, and how you can get your workouts done in 30 minutes or less (or more if you want!) So, having a plan is definitely part of my Top 5 Fitness Success Tools!
Is there one Success Tool that you need to work on more? Let me know in the comments below!