TUES: 7 Tips to Hit Your Goals as a New Member

If you’re in your first few weeks at the gym here, a big congratulations and thank you for choosing Performance360. We are extremely happy to have you and we hope that this is the last time you have to search for a gym in January.

Here are a few tips to make sure that you’re working towards your goals and not moving further away from them.

1. Start Small. If you’re brand new to this style of fitness, the biggest mistake you can make is to think you need to train daily. You don’t. Far from it, in fact. When you set the expectation that you must come in five days and you end up training three, you feel like you failed when really you’re at the exact frequency we recommend to be successful. Make yourself feel successful and let your body acclimate. The nature of our compound movements will provide you plenty of results at a few days per week.

2. Look Forward, Not Sideways. Own your first progression of a movement, don’t get so caught up in where you aren’t. For example, take a few weeks and get proficient at the very basic hang muscle clean. Keep your eyes straight ahead on your current task of the day. You’ll get there.

3. Have Intent. Don’t have a goal? Walk out, then walk back in but this time with a goal. Would you work a job without a goal or purpose and expect to feel happy and fulfilled at that job? No. You’d be the person who constantly jabbers on about how much they hate their job and then you’d slowly annoy everyone in the room. Same goes for fitness. Don’t make the mistake of overthinking your goals. Just follow two simple rules: Keep them attainable and singular. Five full push-ups, ten pound fat loss, a mile under ten minutes, get to eight workouts a month. All of those are great single goals as you’re starting out. Any goal is better than no goal.

4. Cast Your Ego Aside. Ego doesn’t have to manifest itself into bravado. It can also limit you from doing things because you’re scared you’ll look silly. We all started out as beginners, every last one of us from our owners, to our Head Coach, to the most advanced member in the gym. All of us. Don’t limit your potential out of fear of looking like a deer on a frozen pond with some stuff. You will. It’s okay. Everyone will support you.

5. Trust Your Process. Which cliche would you prefer? Rome wasn’t built in a day? You can’t build a house without a strong foundation? We’ve got dad cliches for days. Guess what? All of ’em true. Look, we live in a fitness world where everyone is trying to hook you with this, that, and the other within 14 days. I am here to unpromise you anything. In fact, I offer a 100% guarantee on making zero progress if you’re not willing to have a little faith in your process.

What I can tell you is that if you pay attention to what you eat, show up here two to three times per week, and aren’t a colossal train wreck on the weekends, you will make progress in the form of a less fat, stronger, more confident human body and mind. You just need to be willing to give it at least 90 days of hard commitment, and you’ll see it.

6. Your Kitchen is King. If you eat like a college student or a rabbit you’ll never make progress with any form of fitness. Ever. Fitness is an incredible tool to build strength and conditioning, but I will tell you point blank it does little for body composition if not accompanied by sound nutrition. Fitness and food form a partnership to get you all that you want out of your time spent in the gym, but they only do their job when they are both doing it together. Start here.

7. Ask Questions! Seriously, do it. Do it. We love questions. We expect them. It makes us uncomfortable when you don’t ask them and then we circle you every five minutes asking if you’re all set, like an awkward teenager asking his girlfriend if everything is okay. Save us and you from that.

We have years of experience from professional athletes all the way down to obese first timers. Holler at us.

-Dave


Tuesday, 1.15.19

First. For Structure.
5+5+5 Heavy DB Complex
Suitcase Squats
Hammer Curls
Push Press

Plank Complex
20” Low Plank
20”/s Low Side Plank
20” High Plank
Work for 12 Minutes

Then. 8’ EMOM
8 Alternating Humblers

Last. In Teams of 3.
500m
A: SB/MB Carry
B: Farmer Carry
C: Walking

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