When you look in the mirror, what do you see? Do you see the reflection of all your hard work and dedication, or all the excuses you’ve been coming up with for as long as you can remember? You are your worst critic, after all. The truth is, we all see the negative in ourselves because it’s so easy.
So many of us strive to achieve a certain physique or appearance that we neglect to recognize the tremendous progress and accomplishments we’ve made since starting this journey long ago. Sure, some people are more genetically gifted and see results more quickly, but for most of us, it has taken all of our best effort.
As I mentioned in a previous article, We Are Dietitians, But We're Also Human, there is no secret shortcut to any of this, just pure consistency, effort, and discipline. This may not be what you were hoping to hear, but it’s the honest truth. Even performance enhancing drug (PED) users work their asses off.
The Mindset
Punching the time clock in the gym and lifting is only part of the formula. Nutrition is the other component of this puzzle. I used to hear the “80/20” rule frequently mentioned—80% diet and 20% gym, or “abs are made in the kitchen.” The truth is, to truly be successful, you should develop an entirely new mindset. If you’re only putting 20% or even 80% effort into something, you’re not going to achieve the best results. It’s important to put 100% effort into everything you do! As long as you give everything 100%, no matter the outcome, you know you put forth your absolute best effort.
You might be asking, “Where do I start, and who do I seek out to learn how to lift and eat properly and purposefully?”
As a medical professional, I strongly encourage you to seek out the professionals who have dedicated their time and money to go to school and earn their professional degree. Reach out to a Doctor of Physical Therapy (DPT) to learn how to lift properly to avoid injury and maximize your hypertrophic potential. For nutrition, reach out to a Registered Dietitian Nutritionist (RDN). Both of these professions are experts in their field and didn’t just pay for an online certification. Certifications without credentials should be a red flag. We chose these professions to help people, not just sell bogus claims in hopes of taking all your money. If there is any question about credentials, always look up your providers’ National Provider Identifier (NPI).
Embrace the Ebbs and Flows of Progress
Now that we’ve addressed the resources you need to achieve a healthier, happier you, let’s take time to talk about the ebbs and flows of progress. I have personally experienced “ups and downs” in my progress. There have been times where I just couldn’t “get it together” and not had the body composition that I strived so hard to have. I’ve been lean, I’ve been fat, I’ve been smaller, I’ve been bigger. It happens, it’s called life. Whether it’s work, school, or life events, some circumstances are unavoidable, and these episodes can certainly get the best of us if we let them. Regardless, it’s always up to you to get back on track. And don’t let the fear of failing hold you back. We all fail. Learn from your mistakes and misfortunes and be prepared for the next obstacle, because there will be many.
Find Your Motivating Factor
Are you seeing what you want to see? If not, then why not? What are you hoping to achieve? How will it make you feel? It is important to know what you want and why you want it. Now that you have an end goal in mind, let’s make smaller, checkpoint goals along the way. These should be SMART goals:
- Specific: Clearly define what you want to accomplish.
- Measurable: Ensure you can track your progress.
- Attainable: Set realistic and achievable goals.
- Relevant: Choose goals that matter to you and align with your values.
- Time-bound: Set a deadline to achieve your goals.
By breaking down your larger goal into smaller, manageable steps, you can track your progress and stay motivated. Remember, the journey to a healthier lifestyle is not a sprint but a marathon. Celebrate your successes, learn from your setbacks, and keep pushing forward.
Your future self will thank you for the effort and dedication you put in today.
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