The Power of a 100% Mindset in Your Fitness Journey

Active Living Active Living
Nov 4, 2024
8 min read

When it comes to achieving your fitness goals, having a 100% mindset is absolutely essential. It’s not just about motivation; it’s about commitment and consistency. Excuses won’t help you see results, and the truth is, successful transformations come from a steadfast dedication to the process.

Consider how you make your morning coffee. There’s a specific formula: fill the kettle with water, boil it, add coffee to your cup, then pour in the hot water, and finally, add any extras like milk. If you skip any of these steps, you either end up with a lukewarm drink or, heaven forbid, no coffee at all!

Yes, iced coffee is an option, but that’s not what you intended when you started. The same principle applies to your fitness journey. If you skip essential steps or complicate the process with unnecessary detours, you’re likely to delay your results and make things harder than they need to be.

The Importance of Following Simple Steps

Achieving your fitness goals—whether it’s losing weight, getting stronger, or enhancing your overall health—requires a few straightforward daily actions. If you neglect these basics, you extend your timeline and complicate your mental journey. Yes, life will throw unexpected challenges your way, but adhering to fundamental principles will help you stay on track for the desired outcomes.

So, what are those fundamental steps?

1. Caloric Intake

Understanding caloric intake is the cornerstone of any fitness plan:

For weight loss: Aim for a caloric deficit.
For weight gain: Aim for a slight caloric surplus.

This is the most critical factor in your journey.

2. Track Your Nutrition

You might be surprised to learn that most people can’t remember what they had for breakfast yesterday—so how can you expect to recall every detail about your meals? Logging your food intake is essential. Use apps or simple journals to keep track of what you eat.

Make sure you get adequate protein—about 1.5 to 2 grams per kilogram of your goal weight. If you have more than 10 kg to lose, break that goal down into manageable sections. This usually translates to about 30-40 grams of protein per meal, depending on whether you eat three, four, or five times a day.

Eat the Rainbow: Incorporate a variety of fruits and vegetables into your diet. This ensures you’re getting essential vitamins, minerals, and phytonutrients to support your body’s functions.

Embrace Carbohydrates and Healthy Fats: Carbs are vital for fuelling your muscles and brain, and healthy fats (like those from avocados and nuts) are crucial for overall health. Remember, eggs aren’t the enemy!

If all this seems overwhelming, try simplifying your plate:

For Weight Loss: Fill your plate with ¼ protein, ¼ carbohydrates/fruit, and ½ vegetables, with a small circle of healthy fats in the center (the size of your combined five fingertips).
For Weight Gain: Aim for equal thirds: ⅓ protein, ⅓ carbohydrates/fruit, and ⅓ vegetables, plus a similar-sized circle of healthy fats.

3. Hydrate

Since our bodies are composed of over 70% water, hydration is key. Aim for a minimum of 1 liter of water for every 30 kg of body weight. If you exercise frequently or live in a warmer climate, increase this intake.

4. Move Every Day

Aim for 8,000 to 15,000 steps daily—this should be a consistent practice, not just a few times a week. Get your heart rate up with walks, runs, or other physical activities. Remember, your heart is a muscle that needs regular exercise to maintain its efficiency. This will help you keep up with your kids or grandkids in the future!

5. Strength Training

In our increasingly sedentary lifestyles, it’s crucial to engage in resistance training 3-4 times per week. Lifting weights or doing bodyweight exercises helps maintain and build muscle mass, which is vital for overall health.

NOW - The magic - Consistency is Key

To truly see results, you must be consistent. This means dedicating yourself to these practices daily—not just a few times a week or when you feel like it.

Committing to your fitness journey every day for at least 8 weeks (or longer) is necessary for progress. The longer you take to establish these basics, make it a lifestyle, the longer it will take to see the results you desire.

It’s vital to remember that many people fall into the trap of “half-assing” their efforts. They put in the work 3-4 days a week and then take the weekend off because they feel tired. This approach won’t yield results. Unless you’re genuinely sick, don’t skip your daily movement practice—schedule it and stick to it.

Nutrition Matters: Just like your movement routine, don’t skip meals. Aim to make them balanced and nutritious. Treat yourself occasionally (about 10% of the time) because we’re all human, but don’t let it derail your overall progress.

Building Lasting Habits

Remember, habits take time to develop. It typically requires 90 to 180 days of consistent repetition for behaviours to become ingrained in your lifestyle. While 21 days can initiate change, daily commitment is necessary for lasting transformation.

Now for the challenge - embrace the journey with a 100% mindset, follow these essential steps, and stay committed. Your body and mind will thank you for it!

Training Diary for the week.

Sessions Achieved.

Run 4

Ride 1

Swim 1

Strength 3

Mobility 1

MONDAY - This week’s training took a different turn as I geared up for some upcoming races over the weekend. After a well-deserved rest day yesterday, I decided to tackle the local inter-club Time Trial Competition.

I kicked off Monday as usual with a lifting session, and for once, the squat rack was free! I focused on some heavy deadlifts, complemented by leg presses and calf raises. I always make sure to incorporate core workouts into my routine—whether I’m training myself or my clients, there are always a couple of core exercises included.

Later, we moved on to resistance and Pilates ring exercises for our arms, and let me tell you, those small muscles definitely felt the burn!

Now, back to the Time Trial Competition. Running in the evening was a bit outside my comfort zone; I usually perform better in the mornings. Plus, Cape Town’s notorious wind picked up around 4 PM, which added another layer of challenge.

Surprisingly, the run went well! I wasn’t sure about the route until about 1.5 km in, but once I recognized it, I mentally prepared for the 1 km hill coming up at 2.5 km. I opted not to push too hard—my heart rate stayed steady, well below my maximal zone. I finished the 5 km in 35 minutes without really exerting myself, which I’m pretty happy about!

Overall, it has been a solid build up of consistency for me, and I’m looking forward to the races ahead!

TUESDAY - Tuesday turned into quite the whirlwind with a packed routine and some extra admin tasks to tackle. But when you prioritize your training, a crazy schedule doesn’t have to derail your plans!

I had my usual lifting session with the girls. We had a great time, filled with laughter and fun, which always makes the workouts more enjoyable. I also squeezed in a 20-minute walk beforehand, which really helped with recovery after Monday’s efforts.

One of my goals is to improve my daily activity, aiming for a minimum of 8,000 steps each day—not just relying on my overall weekly count. On running days, I know I’ll easily exceed that, but I’m trying to be more consistent on my non-running days as well. Here’s to making every step count!

WEDNESDAY - It’s Pooch Trot Wednesday, and I absolutely love our run mornings! Once a week, we take the dogs out for some exercise, and they enjoy every moment. This morning was no exception; they definitely made sure we earned our breakfasts!

We tackled one of our classic routes, featuring one of those notorious long uphill streets in town. I’m happy to report that I felt great during the run! According to Strava, our segments improved, which is always a win. Plus, my overall average pace was faster than usual, and that has me really excited.

For those of you unfamiliar with Strava, think of it as the Facebook or Instagram for exercise—it's a great way to track progress and connect with other fitness enthusiasts!

After our run, I dedicated some time to a proper mobility session, complete with foam rolling. It was much needed after Monday’s intense leg workout and yesterday’s session. Here’s to keeping our bodies happy and ready for more adventures!

THURSDAY - With my work schedule shifting a bit, I had to adapt my routine to maintain my fitness priorities. Even though my time is limited, I refuse to let that derail my training goals. Planning ahead has become key, and I’m excited to share how I’ve made it work!

This week, I dedicated my Thursday to strength training, and it was a fantastic session. One of the highlights? I incorporated the gym ball into my workout. It’s such an underestimated tool, but it offers so many benefits!

Using the gym ball not only adds a fun element to my routine, but it also engages multiple muscle groups and improves stability and balance. Whether I'm performing core exercises or integrating it into strength moves like squats and push-ups, the gym ball challenges my body in new ways. Plus, it’s a great way to keep things fresh and exciting!

Adjusting to a new work schedule can be daunting, but it’s also an opportunity to be creative with my workouts. By prioritizing strength training and utilizing versatile tools like the gym ball, I’m able to stay on track and continue making progress.

So, if you’re also navigating a busy schedule, remember that with a bit of planning and flexibility, you can keep your fitness goals within reach. Embrace the change and keep pushing forward!

FRIDAY - Today kicked off with an early start, and I couldn’t be more excited about my planned workout—spin and swim! It’s a fantastic way to ease into the weekend while keeping my fitness routine fresh and enjoyable.

One of the things I love most about this combo is its emphasis on low-impact exercise. With a busy week filled with high-impact activities, incorporating lower-impact workouts is essential for maintaining joint integrity. This is especially important for those of us who engage in a lot of running, jumping, or other intense exercises.

As I dive into my spin session followed by a refreshing swim, I’m reminded of the importance of variety in my fitness journey. Here’s to a fun and fulfilling Friday, prioritizing my health while keeping my workouts enjoyable! Let’s make the most of this day and head into the weekend feeling energized!

Why Low Impact Matters

High-impact workouts can be hard on the joints, potentially leading to discomfort or injury over time. By mixing in activities like spinning and swimming, I’m giving my joints a break while still getting a great workout. Spinning is a fantastic cardiovascular workout that strengthens the legs without the pounding associated with running. And let’s not forget swimming—it's a total body workout that builds strength and endurance while being gentle on the joints.

How to Balance Your Routine

If you’re finding yourself in a similar situation, here are a few tips to help you balance high-impact and low-impact workouts:

Plan Your Week: Set aside specific days for low-impact workouts to ensure your joints get the recovery they need.
Mix It Up: Incorporate different forms of exercise. Consider adding yoga or Pilates for flexibility and core strength, or try a dance class for fun!
Listen to Your Body: Pay attention to any discomfort. If you feel pain, it might be a sign to scale back on high-impact activities and focus more on low-impact options.
Stay Consistent: Regular low-impact sessions can improve your overall fitness level and make high-impact workouts feel more manageable.

SATURDAY - Today, we ventured into the enchanting Majik Forest, where we created a little magic of our own. The cool weather was perfect for our quick 7km meander, filled with great conversation and the beauty of nature surrounding us.

This outing served as a wonderful leg loosener in preparation for tomorrow's adventure. There's nothing quite like a leisurely stroll in the woods to clear the mind and set the stage for what's ahead!

We are so privileged to have this beauty around us and so close to home. I will never take that for granted.

RACE DAY SUNDAY!

We tackled an exciting 13-mile course, and it was a fantastic experience! Running in Aid of the Amy Foundation and past some of Cape Town's most iconic landmarks.

While we snapped only a few photos, we truly enjoyed every moment.

A very giddy and excited me for finishing the way I did! Thoroughly enjoyed every step

Don’t miss my RACE REPORT for all the highlights!