EXCUSE: THE ACHILLES TENDON OF THE STRONG

          I recently read an article in a National Strength and Conditioning association journal wherein the author, an exercise/sport psychologist, addressed a universal enemy of athletes. It is that insidious beast, that pestilent antagonist of humanity called excuse. She declaimed the various ways that it creeps into training and terrorizes even the best of us.
 
          I began to think about my training in recent months and in the last few years, and within moments her points began to appear in my retrospection. She listed all of the justifications we make for training poorly or not at all. She highlighted how destructive it can be to ultimate success and progress.
 
          Even as a trainer—someone who purports to be an expert in health and fitness, I see my life and values undermined by certain excuses I have made my whole life. There is always that doubt that keeps me from attaining what I know is possible and reaching out for what seems impossible. The result is that I feel like the ultimate impostor. I don’t feel like I can take a stand and challenge people in weak areas of their lives. It is a nasty creature, excuse.
 
          Part of the purpose of my last blog was to demonstrate that I am going to hold myself to the same scrutiny as my clients. Surprisingly, oftentimes I really don’t. I sit on my pedestal of education and knowledge and avoid getting dirty the way I must to be a role model, a coach, and an educator. I think to myself that I can give a minimal effort and still accomplish twice that of the typical gym crowd. The truth is that I can derive some success with this mentality, but only to a very finite degree. However, I am robbing myself and missing out on the energy of total immersion.
 
          And so . . . I am ready to take my humility pill and get my hands dirty. I am going to make myself accountable to the standard that I project to friends, family, clients, and peers. Yes, we are plagued by excuse—that mean villain—but we don’t have to be ruled by him! We can begin each day with new fervor and give our best. At the very least, we can resist by not being deceived, by being accountable, and by creating and cultivating new goals and aspirations for ourselves.

I just don’t get it…

          Throughout my life and career as a personal trainer, I have been perplexed, overwhelmed, and disheartened by a very common behavior that seems almost universal. I see it in myself at times, and I wonder how someone devoted to health and fitness promotion could exhibit it. It is simply put a sabotage lifestyle marked by yielding to unhealthy behaviors such as binge eating, drinking, avoiding positive routines, and generally indulging in immediate gratification over long term balance. It is that sort of diseased thought process that says “what the heck? I might as well!” “We’ll deal with it tomorrow.” “Maybe the consequences will pass me by.”

          It is painful for me to observe this behavior in other people who seem to have given up on life—who behave in ways that cause me to cringe, merely because they have given up on the fight to be more, to be better. I recently saw an episode of Bridezilla where a young bride-to-be exhibits this sabotage mindset to an almost comical degree. She must have everything her way, and when she fails to fit into her expensive dress, she opts to beg her parents for a new one without any attempt to change her eating or exercise. In fact, she actually scoffs at exercise and eats scoops of ice cream after being forced to work out. The whole show is meant to be humorous, but I was disgusted. This individual would rather eat herself into a new, expensive, and larger dress, than deny herself the pleasures of overindulgence.

          In response, my wife made the insightful observation that everyone around her pays for her poor decision making! Ultimately, she will pay for them too, if she doesn’t experience a conversion of sorts. The show highlights how we can be blind to the effect we have on others through our choices and bad habits. I believe we are each called to more, and we each have a group of people who share in our triumphs and failures. Don’t we owe it to them to give them more success than tragedy?

          So what can be done to temper us against this insidious foe? How can we ensure that it doesn’t get the best of us? The solution, I’m sure, is more complex than I am qualified to prescribe. However, I do know that we must have a core system of values—a sort personal honor code by which we live. That set of values must incorporate knowledge of the fact that our actions “echo in eternity.” Our values must play out in every part of every day. Every decision, great or small, must adhere to that standard. Yes, we will fall, time and time again. But the beauty of the system is that it forces us to continually strive for something more—that ideal existence that we know is possible but fear most days to make reality.

 

Group Training: Filling In the Gaps

THEN

          In ancient times gladiators trained together in small groups to attain elite physical conditioning. They worked, lived and exercised together. They grew stronger together. Gladiators were taught in small groups by a master, a practice which helped them individually and in team combat. he cohesion of the small group made the rigors of life for these warrior slaves possible.

NOW

          With the increasing emphasis on health and wellness and simultaneous increase of disease among Americans, new demands are placed on fitness training professionals. The desire to attain overall fitness and improved functional capacity now competes with the narrow goal of enhancing physical appearance. Small group training is meeting the demands of the masses due to versatility, exciting atmosphere, economical cost, and its inherent peer support and accountability.

TRADITIONAL METHODS

          One-on-One: Since its inception, personal training has been geared towards highly individualized client-trainer interaction. People pay premium to have uncontested attention–and it definitely works, but not for everyone!

          Go-it-Alone: The mentality is that each person has unique goals and is responsible for his or her own program. A trainer may or may not help in this process, but something is lost with this design. It can limit potential by isolating individuals from a primary resource—the influence, experience, knowledge, and motivation of peers!

SMALL GROUP TRAINING (Filling in the Gaps)

          It is demonstrated in numerous studies that people profit from group training. This is a result of Transactive Memory which simply means that groups develop a shared memory system. The group learns together and collectively is able to recall information more effectively than those educated alone. It is important to understand that many of the challenges of life require group interaction (like team sports, business meetings, etc.), so training alone might not be the most valuable vehicle for long term, real-life performance enhancement.

          Another reason why group training might be more effective than going it alone relates to the Social Identity Theory. This multifaceted, complex set of concepts explains how and why individuals socialize and form a collective identity. It provides insight into how people perceive life and others within and without their group, and it reveals that people included within a distinct group oftentimes develop a “We” rather than an “I” mentality. Especially in exercise or weight loss, it is invaluable to have a support system and a team atmosphere. Overweight and obesity is frowned upon and ridiculed by society, which leads overweight and obese people to avoid social engagements, especially those which appear to exclude them. A team of individuals determined to improve their lives will profit from a shared dream and a collective security. That is one reason why Biggest Loser type challenges are one of the hottest fitness trends in recent years.

          Small group training empowers people at similar fitness levels, or with similar goals, by building a group dynamic. It leads to interpersonal accountability, mutual reassurance, the formation of new and increasingly challenging goals–essentially the formula for longevity and program adherence.

NEW METHODS

          Small group training, because of its social dynamics is energetic. The design and construction of group programs must be proportionally exciting. Oftentimes circuit-based programs are used to harness and facilitate an energetic environment. As a result, there is no room for repetition counting and one-at-a-time type workouts. Participants are pitted against several work stations where they vigorously engage the challenge for a small increment of time before moving on to the next available station. There is not a lot of time for thought or conversation. However, exercises must be explained and learned prior to the workout for safety and efficiency.

          New group training methods do not rely heavily on machines but instead incorporate the newest “toys” that are portable, creative, and entertaining. They provide great results but liberate people from warehouses of single-function strength machines and treadmills. They resemble, interestingly, more ancient forms of training.

          The functional training movement (within the fitness industry) has enhanced group training by providing individuals with challenges that closely mimic real-life activities and movements. The training techniques enable people more than ever to be balanced and versatile, coordinated and strong, flexible and chiseled. It is possible more than ever to be the whole package without even thinking about it!!!

POSSIBILITIES

          Group personal training offers much to individuals in pursuit of better, healthier lives. It is engaging, energetic, and cost-effective. It involves group support, team building/positive group identity, and program longevity. Thus, it ensures that people will actually see the rewards of their hours in the gym. So get out there and train like a gladiator!