For many people, the hardest part of hitting the next level with your health goals isn't the search for the perfect workout or diet, or even the desire to commit to making the change.
It's the action of doing the work over and over again. Consistency, without falling off the wagon or having a rough patch, is what prevents most well-intentioned people from turning their goals into a reality.
Psychologists who study behavioral change explain this breakdown through the transtheoretical model (or TTM). And it's important to you because it can be used to understand -- and break through -- your barriers.
TTM explains that behavioral change occurs in 5 steps:
- precontemplation
- contemplation
- preparation
- action
- maintenance
And, with fitness and nutrition goals, the first 3 steps are, oftentimes, easier -- and the action part is where you eventually fatigue and drop off before you see the payoff of your efforts.
If you're looking for the mental edge to keep pushing hard, here's a simple fix that might work well for you.
How To Never Miss a Workout Again
According to research, you’re more likely to stick to your rituals when:
- You increase awareness of your behavior
- You take an action that increases commitment
- You create additional accountability
To cross off all three, you can use the calendar in your phone (and reminders) to have a built-in awareness and accountability advantage. It's an incredibly effective method recommended by Mike Mancias, LeBron James's trainer and Ladder Advisor.
The key is setting 3 reminders in your phone, each serving a psychological purpose. It's great with workouts and can apply to your diet too.
If you're looking to miss fewer training days, here's how it works.
Reminder #1 (60 minutes prior, awareness): Before the excuses can begin, this serves as a reminder of the commitment.
Reminder #2 (30 minutes prior, action): An alarm to take Ladder Pre-Workout. This is the ideal time to help reduce fatigue, increase energy, make sure the boost strength and endurance hits during your workout.
Reminder #3 (time to head to the gym, accountability): There’s a catch to this reminder — include a note that makes the commitment personal. Behavioral change is most likely when it's self-motivated, so attaching to a goal like "be healthy for your children is added accountability that reinforces your “why."
Set your 3 reminders, and then schedule your workouts for the week.
Once you do, here is a Mancias-approved training plan to help push your body to the next level.
The Level Up Workout
How to do it: This workout consists of 3 phases. Do all 3 phases in each workout, completing the number of sets specified.
This workout is designed to help you see results that last. It's not easy, but it definitely works to burn fat and make your muscles pop.
How to do it: This workout consists of 3 phases. Do all 3 phases in each workout, completing the number of sets specified.
Workout Circuit 1
Complete as a circuit, doing one exercise after another, resting as little as possible. Complete 3 rounds total.
Single leg hip raise: 20 reps/leg
Pushups: As many reps as possible
Bodyweight squats: 20 reps
Workout Circuit 2
Complete as a circuit, doing one exercise after another, resting as little as possible. Complete 3 rounds total.
Dumbbell lunge: 15 reps/leg
Dumbbell overhead press: 20 reps
Band overhead press: 10 reps
Dumbbell squat: 20 reps
V-up: 12 reps
Circuit 3
Complete as a superset, doing one exercise after another, resting as little as possible. Complete 3 rounds total.
Mountain climber: 30 seconds
Dumbbell lateral raise: 30 seconds
Biceps curl: 30 seconds
Seated Russian twist: 30 seconds
