I’m a broken record on the issues of resolve and commitment. If you scan my past writings, you’ll find many references to these traits and the overriding context of self-righteousness and judgment that I bring to these discussions (because I am in constant self-judgement about them). But, here’s the deal; I just don’t think much in the world gets done without these elements because they, along with discipline, are the only crutches upon which to hang when you have a mandate to do something that, well, sucks. Sure, we’re filled with the Holy Spirit of Inspiration sometimes, but when we’re not, then things like work, school, mowing the lawn, visiting the in-laws (not mine, of course), and, yes, training, just……plain…….suck. Still, we have a mandate to do all of these things because income has to be generated, stuff needs to be learned, grass needs to be cut, family needs to be smiled upon and, when all else fails, you should have your health. In these moments, when The Suck has it’s teeth in your veins, the only things that pull you through are commitment and resolve, because commitment doesn’t care about “want.”
Still, I’m beginning to believe that the most powerful force in fitness is neither commitment nor resolve. It’s not discipline, desire, willingness, inspiration, and it’s absolutely not that misunderstood myth known as “motivation.” All of these characteristics range in value from important to critical, but they all serve a greater Master:
Momentum.
A rolling stone gathers no moss.
A body in motion remains in motion.
In truth, there’s a chicken and egg thing here. Do commitment and resolve result in momentum, or does momentum inspire commitment and resolve? You can argue it either way and have a strong case, but this much I know for sure:
Success in fitness is dependent upon momentum; getting it, keeping it, recovering it. And when momentum dies, so does your training.
What is momentum?
1 : a property of a moving body that the body has by virtue of its mass and motion and that is equal to the product of the body’s mass and velocity; broadly : a property of a moving body that determines the length of time required to bring it to rest when under the action of a constant force or moment
Throw that one out, I have no idea what they’re talking about. I blacked out halfway through reading it. Let’s try this one:
2 : strength or force gained by motion or by a series of events
Okay, this one works, this is what I’m talking about. Strength gained by motion or a series of events. In other words, strength results from the movement gained by a series of successive events. I just totally bent that description to serve my need, but that’s really what it is, isn’t it? Momentum is speed and progress that result from perpetual motion. But, implicit in this definition is also the notion that the progress will end when the movement does. The series of events must continue or the momentum falters.
How does one acquire momentum?
“A journey of a thousand miles begins with the first step.”
Ah, yes, the ol’ “journey of a thousand miles” cliché. I almost led with “How do you eat an elephant,” but “journey” was the better call. Look, clichés don’t create themselves, they come from somewhere, and though they may get stretched thin by overuse, they became common utterances because they are almost always based in truth.
Fitness momentum begins with the first step, and most of the time that first step is the most difficult one to take. It’s not uncommon for someone to think about training for a long time, to consider it, to research it, to analyze it, and then…. do nothing. There are many reasons for this, not the least of which are discomfort, self-consciousness, financial concerns, performance anxiety and the vivid and many-layered movies they play in their heads in which they are the fattest, most uncoordinated person in a room full of beautiful people wearing really cool clothing. Thinking is the death of action. Making Sh** Up (MSU) is a silent assassin.
In truth, there’s no magic formula for getting started; no algorithm, no spell that can be cast, no chemical composition. Fortunately and unfortunately, it’s more simple than that. It’s fortunate because anyone at anytime can pull the trigger and do it; unfortunate because that same simplicity destroys urgency (why start today what I can put off ’til tomorrow?).
The question remains, then; how do you get started?
One of the greatest marketing slogans in the history of the world. So simple, so precise, so clear.
Don’t waste time; just do it.
Don’t over think it; just do it.
Don’t make excuses; just do it.
Don’t talk about it; just do it.
That’s how you create momentum, you just DO. You take a step, any step forward, take a CrossFit or Spartan Training class, go for a run, hire a personal trainer, walk into a gym, take your dog on a hike, do Yoga. You move. That’s how you start it. Even on a downhill slope a resting golf ball won’t begin to roll without a push. Once pushed, momentum takes over and it continues to roll.
How does one maintain momentum?
1. By not thinking. By not allowing “do I want to” or “do I feel like” to be a part of your fitness conversation. This whole struggle isn’t a battle you’re going to win in your head. The moment those questions are entertained is the moment that comfort will begin to wage it’s slow and sinister war on momentum. Don’t think; just DO. Keep that ball rolling. One step after the other, recognizing that this journey is more than a thousand miles, it’s a lifetime. I’m not sure how far that is in miles, but it’s far.
2. By making your training a part of your life, not part of your intention. Conditioning your commitment upon convenience is like a celebrity marriage; doomed to fail. The only way it works is when you embed it into your life and force other things to operate around it. Things come up; your kids, your job, other responsibilities, the world will conspire against you. But your fitness is vitally important, and if you fail to honor it as such, your program is destined for the slag heap. Once your program is dead it takes a long time to reanimate it. Months, sometimes years.
3. By not taking “time off.” You need to take a day off, it’s imperative to allow your body and soul time to recover. Two days are no problem if you’re an experienced exerciser. Three days put you at risk. Four days are a red flag. Five or more is death. You can’t build momentum with more than a day or two between training sessions.
Time.
Off.
Kills.
Momentum.
P.S. Beware of vacations! We all need vacations, they’re food for the soul. But they kill programs, so have a re-entry plan in place before you leave!
4. Training frequency. This is related to point #3. Two days a week doesn’t even meet your basic needs. Three days a week is your minimum “living wage” for fitness. It’s very difficult to establish and maintain strong momentum when you only train a few times a week. Aim for 4 or more workouts a week for maximum momentum.
How does one recapture lost momentum?
Yep, you’re back here again. Time to shut off the brain and it’s endless chatter, close your eyes and take that first step again.
How do I know if I’m losing momentum?
Loss of momentum isn’t lost on me, I can spot a dying program from a mile away. But you may not recognize the symptoms, so here are some red flags:
Frequent tardiness to scheduled workouts
Missed appointments
Disengagement from other people with whom you’re training
Lack of energy, enthusiasm and effort
Detailed explanations for why you’ve been missing your workouts
Long conversations in your head about why it’s okay to not train
As I said, I’ve seen it all and can spot a dying effort with relative ease. If I know you, I’ll bring it to your attention. But this is yet another reason not to train alone if at all possible. There are no checks and balances in solitude; your head will sell out your heart every time. Find an alternative to training alone so you can have someone other than yourself to be the truth for you.
Why do I struggle with momentum? What is wrong with me?
Nothing. Absolutely nothing. We ALL struggle with momentum. I actually live in FEAR of losing momentum and that fear propels me to continue without cease. There will be a time in your life when you lose the battle and your forward progress will stop and you’ll be faced with the task of restarting your effort.
When this happens, and it will happen, stop for a minute and clear your head. It will not serve you to stand in judgment of who you are. It will not help you to venture into deep examination about your weakness and lack of substance. It will not assist you to impugn your character. Clear your head. Wipe the slate. Start again.
Most of what we do in life is a battle of gravity versus momentum. For every action there is an equal and opposite reaction, and we are faced with those reactions and the manner in which they attempt to impede our progress every day. Get out of your head, silence the chatter, get down on the ground and begin pushing that boulder up the hill once again. Every hill has a peak, at which point you can tip that rock over the precipice and allow your momentum to begin anew.
At some point in all of our lives the giant, steel gears of our momentum will grind to a halt and we will be reduced to a head-in-hands crouch at the base of the machinery. This doesn’t define who you are. What defines you is the degree to which you rise and begin to once again turn the cranks that drive the wheels.
What defines you is your understanding that you are the momentum that drives your life.
Jonathan Aluzas is the owner of Arena Fitness, a personal training, semi private training and group exercise facility with gyms in Encino and Northridge.
