I pulled this MetCon from the vault - the last time I did this was September 2010.
I remember it vividly.
No doubt you will too. Take a look at this workout of the week,
A1) 1 min of double Kettlebell swing to renegade row
A2) 30 sec burpees.
B1) 1 min of 2 x KB alternate cleans
B2) 30 sec push ups
C1) 1 min of double KB pull over
C2) 30 sec bear crawl
D1) 1 min of TGU
D2) 30 sec plank
All this is one round. Complete 4 rounds.
No rest until all 4 rounds are finished (no - that is not a mistake)
Remember to swing by The WPU Collective over on Facebook and let us know how you got on!
He is known internationally as, "The Speaker With The Orange Tie". I first met Steve Beckles-Ebusua 5 years ago.
We were both Coaches for an organisation that provided personal transformation and leadership skills for young people.
All the Coaches were in a meeting at the O2 building in central London.
It was Steve's turn to present to the group. With the ease and skill of a master craftsmen Steve delivered his presentation on beliefs. The slide about motivation popped up on the screen. Steve dropped a question which divided the group.
After he asked it, he stood back, arms folded and took pleasure watching us, while a spirited debate had us going at it like Wildebeest.
So what was the question Steve asked us?
Steve posted two pictures of individuals. Person A, and Person B. He then asked as a simple question which would change the way I Coached forever.
"Which one of these two people would you say is motivated?"
Person A was someone who was working out at the gym, looked in good shape and was sweating.
Person B was someone who was sitting on the couch, clearly overweight, eating pizza and playing computer games. Empty take away boxes cluttered the floor.
Then Steve dropped this bomb on us, "They both are."
The room fell silent, and we all looked at each other puzzled.
"How many people here play video games?" Steve asked. Only a few hands went up.
"For those that don't, how much dedication and commitment would it take for you to sit down and play for 2 hours... 6 hours or even 12 hours? I'm guessing a lot right?"
We nodded in agreement.
"The same is true for the Person A that you see here who is at the gym. Just because the nature of the activity is different, that doesn't mean that someone is any less dedicated, motivated or commited - just that their outcome will be different."
Then Steve said something that stuck with me since,
"The truth is that you are always motivated."
That insight alone profound and shifted my thinking and my attitude to how I approach my goals, and also how I coach.
That you are not motivated is a lie.
We are all motivated - just to do different things, that' all.
So rather than "I need to get motivated" question,
"What is my motivation for doing the thing I am currently doing?"
If you don't like the answer? Then change. Get a different and big enough "Why". Then take consistent action in the direction of your goals.
Remember, don't confuse being emotionally stimulated with being motivated - they are two different things.
So are you ready to turn the heat up this week? I bet you are!
Check it out,
6 Circuits in total. Rest 1 minute every 2 circuits.
Not for the faint of heart, but I know that's not why you came here - you love a challenge right?
Remember to swing by The WPU Collective on Facebok and let us know how you got on!
Remember the story of the tortoise and the hare?
I bet you do.
I loved that story from Aesop's Fables. Who could forget the Bugs Bunny cartoon version of it too, which had me in stitches me as a child.
As an adult it's a shame so many people forget about that tale when it comes to their health and fitness.
But you're different - I mean that's why you are reading this blog post right? I tend not to follow the crowd and swallow up mediocre conventional wisdom. I like to find what really works - no doubt you do too.
So let me show you how to keep sustainable change stupidly simple but effective.
Here's a great info graphic from the guys over at Precision Nutrition (one of the reasons I love being one of their Nutrition Coaches).
Let me know what you think.