Dealing with a Disheartening Session
Note: I am conscious of people getting bored of my consistent 'Carb-less/Low-Low Carb Diet' posts as they are all that has been shared over the past week, so for those who are interested in today's entry I will be sharing it at the bottom of this post and future posts, other than days where I do not schedule blog posts 🤜🏻
Disheartening gym sessions. We've all had them...many, many times.
They can make or break how the rest of your training for the week pans out, and it is so important to develop a strong mindset to overcome these days. Otherwise, you enter the danger zone of completely slashing any progress you've made, becoming either overly obsessive or just throwing the towel in.
I'm writing this post from some very recent experience. I've recently had three days where I've just been looking in the mirror thinking 'I'm not happy with where I am right now'. And after thinking long and hard about it in the gym today I've checked myself, realised I'm just being way too harsh and also...I need to stop looking in the f*cking mirror at myself so much, because this is where the insecurities stem from. I was looking in every reflective surface at work the other day over-analysing the definition of my shoulders...the lot.
So with that, before this post spirals and I go off topic and give you a childhood story or continue to rant, here are five things you need to start reminding and telling yourself if you have a disheartening session or become underwhelmed with your progress (but before I continue, I just want to insert here that deciding to go to the gym to better yourself is an amazing step to start with-you're doing great!)
1. Look how far you've come
Whether you're a complete gym newbie or seasoned athlete, look at where you were when you started and look where you are now. Last week you could have been in bed still at 2pm with a banging hangover for the third night in a row eating the remains of your takeaway and planning your next heavy drinking session. A week later, here you are 3lbs down, addressing the changes that need to be made and showing the determination to show your face at the gym which can undoubtedly be an intimidating environment. Only ever look back if you're reminding yourself where you are going, but never revert to those ways as a method of comfort if things aren't going your way. You've separated yourself from that lifestyle for a reason, chin up and keep moving!
2. You're never going to be in amazing shape all-year round
Bit of a truth bomb here. Contrary to popular belief, even the most seasoned of athletes do not look like chiseled Greek Gods and Goddesses 365 days a year. This is not an excuse to go and hit the Krispy Kremes, it is just how the body works and what is physically possible and healthy for it. Look at it this way...is a rose bush in bloom all year? No. So don't expect to get the physique you want and look like that ALL the time. Things come around like Christmas, birthdays, Great Aunt Mabel's cat's birthday party...you get the idea, and you can treat yourself. Body weight fluctuates. Ladies, we have our time of the month which makes us bloat like f*ck. Physique and Bodybuilding athletes can put on 2st in a matter of weeks after a show, they maintain their basic physique whilst off season so they don't go off track, and then when they're ready they go hard and heavy again. Keep going, maintain what you've gained, but just be realistic with yourself!
3. You're present and trying
I've done sessions in the past where I've not stayed in the gym as long as I've liked, or I've got talking to someone and prolonged my rest periods, not lifted as heavy as usual because I feel weaker etc. It's normal. Not every session is going to be hunky-dory. That doesn't mean go into the gym and lark around, taking it easy and just remind yourself you are there. Continue to push yourself, but listen to your body. Sometimes our bodies need a lighter session. But a workout of some description is better than no workout at all. Walk out of that gym happy that you are one step closer towards your goal.
4. There are more measures than the scales
This is something I have had to tell myself a lot recently. The scales can make or break you, but there are so many other ways to see your progress other than standing on the scales and this is what a lot of people do not realise. For example, this week I put on 2lbs after going pretty much completely carb-less and killing myself at the gym with both cardio and weights. However, my waist is looking a LOT smaller, my abs are becoming a lot more visible and my arms are visibly more muscular when I am not flexing or training them. I am also aware that muscle weighs more than fat. So check the mirror, focus on how much fitter and stronger you are getting, and stop relying on the scales to tell you what you want to see because there are so many variables that influence the number that pops up on that little screen. Stop punishing yourself.
5.. Everyone is on a different journey
It is human nature to compare your session and your progress to that of someone else. I have felt disgusted with myself in the past for having a slow session whilst others walk out of the gym beaming that they have hit their deadlift PB, or just had an overall amazing session and are looking glowing and in the shape that I want to be in. But it's important to remind yourself that everyone is different, these people may have been training for longer, they may have more time to train. But most importantly...EVERYONE has training days where they feel a bit sh*t and disheartened after!
--------------------------------------------------------------------------------------------------------------------------
Thank you so much for reading this post! I hope you stick around for more and get some motivation out of this blog. Make sure to follow now so you don't miss a thing and I will be writing the next post as you read this, so keep your eyes peeled!
--------------------------------------------------------------------------------------------------------------------------
Disheartening gym sessions. We've all had them...many, many times.
They can make or break how the rest of your training for the week pans out, and it is so important to develop a strong mindset to overcome these days. Otherwise, you enter the danger zone of completely slashing any progress you've made, becoming either overly obsessive or just throwing the towel in.
I'm writing this post from some very recent experience. I've recently had three days where I've just been looking in the mirror thinking 'I'm not happy with where I am right now'. And after thinking long and hard about it in the gym today I've checked myself, realised I'm just being way too harsh and also...I need to stop looking in the f*cking mirror at myself so much, because this is where the insecurities stem from. I was looking in every reflective surface at work the other day over-analysing the definition of my shoulders...the lot.
So with that, before this post spirals and I go off topic and give you a childhood story or continue to rant, here are five things you need to start reminding and telling yourself if you have a disheartening session or become underwhelmed with your progress (but before I continue, I just want to insert here that deciding to go to the gym to better yourself is an amazing step to start with-you're doing great!)
1. Look how far you've come
Whether you're a complete gym newbie or seasoned athlete, look at where you were when you started and look where you are now. Last week you could have been in bed still at 2pm with a banging hangover for the third night in a row eating the remains of your takeaway and planning your next heavy drinking session. A week later, here you are 3lbs down, addressing the changes that need to be made and showing the determination to show your face at the gym which can undoubtedly be an intimidating environment. Only ever look back if you're reminding yourself where you are going, but never revert to those ways as a method of comfort if things aren't going your way. You've separated yourself from that lifestyle for a reason, chin up and keep moving!
2. You're never going to be in amazing shape all-year round
Bit of a truth bomb here. Contrary to popular belief, even the most seasoned of athletes do not look like chiseled Greek Gods and Goddesses 365 days a year. This is not an excuse to go and hit the Krispy Kremes, it is just how the body works and what is physically possible and healthy for it. Look at it this way...is a rose bush in bloom all year? No. So don't expect to get the physique you want and look like that ALL the time. Things come around like Christmas, birthdays, Great Aunt Mabel's cat's birthday party...you get the idea, and you can treat yourself. Body weight fluctuates. Ladies, we have our time of the month which makes us bloat like f*ck. Physique and Bodybuilding athletes can put on 2st in a matter of weeks after a show, they maintain their basic physique whilst off season so they don't go off track, and then when they're ready they go hard and heavy again. Keep going, maintain what you've gained, but just be realistic with yourself!
 |
| Those of you who know me well will know that Dana Linn Bailey is one of my biggest fitness inspirations. The photo on the left is taken after one of her training sessions in 2010 (not saying she is in bad shape here at all, this is just a good example about development!), whilst the photo on the right is of her competing in Miss Olympia 2013, which she won! |
3. You're present and trying
I've done sessions in the past where I've not stayed in the gym as long as I've liked, or I've got talking to someone and prolonged my rest periods, not lifted as heavy as usual because I feel weaker etc. It's normal. Not every session is going to be hunky-dory. That doesn't mean go into the gym and lark around, taking it easy and just remind yourself you are there. Continue to push yourself, but listen to your body. Sometimes our bodies need a lighter session. But a workout of some description is better than no workout at all. Walk out of that gym happy that you are one step closer towards your goal.
4. There are more measures than the scales
This is something I have had to tell myself a lot recently. The scales can make or break you, but there are so many other ways to see your progress other than standing on the scales and this is what a lot of people do not realise. For example, this week I put on 2lbs after going pretty much completely carb-less and killing myself at the gym with both cardio and weights. However, my waist is looking a LOT smaller, my abs are becoming a lot more visible and my arms are visibly more muscular when I am not flexing or training them. I am also aware that muscle weighs more than fat. So check the mirror, focus on how much fitter and stronger you are getting, and stop relying on the scales to tell you what you want to see because there are so many variables that influence the number that pops up on that little screen. Stop punishing yourself.
5.. Everyone is on a different journey
It is human nature to compare your session and your progress to that of someone else. I have felt disgusted with myself in the past for having a slow session whilst others walk out of the gym beaming that they have hit their deadlift PB, or just had an overall amazing session and are looking glowing and in the shape that I want to be in. But it's important to remind yourself that everyone is different, these people may have been training for longer, they may have more time to train. But most importantly...EVERYONE has training days where they feel a bit sh*t and disheartened after!
--------------------------------------------------------------------------------------------------------------------------
Thank you so much for reading this post! I hope you stick around for more and get some motivation out of this blog. Make sure to follow now so you don't miss a thing and I will be writing the next post as you read this, so keep your eyes peeled!
--------------------------------------------------------------------------------------------------------------------------
Low-Low Carbs: Day 7
I am going to keep it short yet again as I have just written a whole other post for you and I am sure some of you may be sick of reading massive wads of text. Also, my shift starts earlier tomorrow.
Weighed myself this morning and feel a bit stupid for it as I know I am looking a lot better in such a short space of time. My waist is looking slimmer, my arms and legs are more defined and my skin is radiant which is a reflection of drinking plenty of water and avoiding starchy, stodgy foods high in carbs. Yet, I have still put on 2lbs but this is probably because of how greedy I was on my re-feed day and my body is holding onto those calories to keep me fuelled. But like I say, the visual and aesthetic progress overrides a number on the scales.
I have had very little carbs this week at all and hopefully I will be looking a little more shredded for my holiday. But, I am aware Rome wasn't built in a day and there will be a lot more work to do to get to where I want to be when I come back to the UK.
Food
Breakfast
1 slice of ham and 2 eggs (nothing different here)
Pineapple and 0% Fat Unsweetened Greek Yoghurt
Small handful of unsalted nuts
Black coffee
Snack
Carb Villa Cookie Dough Bar by Grenade (only 13g in carbs in relation to 50g maximum)
Optimum Nutrition Strawberry Whey Protein Shake
Coffee with artificial sweetener
Lunch
Undressed chicken salad (spinach, yellow bell pepper and cucumber)
Coffee with artificial sweetener
Dinner
Lamb
Cauliflower
Carrots
Peas
Broccoli
Snack
Small punnet of cherries
Water
4 pints
What I've learned from this week:
- I am planning on doing more cardio at the end of my sessions, particularly at the beginning of the week where I am feeling more alive
- Drink more water to suppress appetite and cravings
- Do not have protein shakes before an intense workout lol
- Train legs at the beginning of the week when calories from carbs are being stored
- Don't be as greedy for the re-feed, even if you're only being greedy for one meal, the effects will dishearten you.
- More ab work is needed.
Comments
Post a Comment