Establishment of long term fitness goals is a fundamental aspect of fitness success. However, daily fitness goals are also critical to set and achieve as these smaller, incremental micro steps may eventually lead to the long term macro results we seek. Daily fitness goals include dozens of details that refine performance by enhancing focus and concentration ultimately creating a deeper physiological and psychological connection within you.
Choosing one or two of the following ten daily fitness goals, each day, may enable you to complete every workout with a renewed level of confidence and control leading to positive fitness outcomes. Give this approach some time to take root and keep in mind that the fundamental safety and effectiveness techniques of exercise always apply regardless what daily goal is chosen. As always, prior to beginning any exercise program, please consult your physician.
Ten Daily Fitness Goals
-Avoid distractions. This means avoiding television or digital devices, but it also includes parking your stressors and anxieties at the door when exercising. Leave personal issues behind for a while and concentrate solely on yourself for this period of time.
-Laser focus. Before beginning each exercise or skill/drill you are performing, put on blinders like a race horse and completely immerse yourself in the moment. For example, prior to a hill sprint on the bike; get that “head edge” by visualizing yourself on the hill about to sprint, all out, leaving nothing behind.
-Reset your posture. Prior to each set of an exercise or in-between each skill/drill; take a moment to reset your posture. Envision your spine long and tall as though you have a string running from the top of your skull to the ceiling.
-Identify, and then concentrate on the initiation/insertion points of each muscle/muscle group targeted. Where is the movement initiating from? What direction is the body or body part moving toward (i.e. insertion point)? *What is the primary purpose of the exercise?
-Dive into the cellular level. Once you have mastered an exercise, skill/drill, and dive into the cellular level of the movement pattern. Even deeper than identifying the initiation and insertion, consider each aspect of the movement and fully experience every second of the shortening and lengthening of the muscle.
-Create stability. Is the body truly stable? Without stability, mobility may be impaired; consequently, the goal is to be stable before you are mobile. Depending upon the movement pattern, many exercises require a significant amount of stability, not just in the set up phase but throughout the exercise. Are you able to “hold your ground” throughout?
-Breathing. Following the breath in and out of the body, rhythmically, throughout the exercise may help to pace your movements.
-Smooth and fluid. Perform each repetition smoothly, fluidly, so there is a consistent flow of movement throughout.
–The end game. Where is your body in relationship to space and time at the end of the repetition, skill or drill? Every repetition has an end game—commit to finishing what you started strong and in control.
–Increase intensity. Today, attempt to increase your intensity either by pouring on the power—truly sucking wind, increasing your load or perhaps slowing down the repetitions so that you keep the muscle “under tension” longer (i.e. TUT – time under tension).