Workout Wednesday #7: Grit & the Pursuit of Discomfort
If we were all honest with ourselves, how would we stack up?
Happy Wednesday, friends! I’ve taken an unintentional break from writing. I have a more rigorous academic schedule this Spring and I’ve been working on a new mobility certification, which I’ll incorporate into upcoming Workout Wednesdays. However, I’m also not going to write unless I have something to say, or something that I feel may benefit the readers I’m privileged to have.
Recently, I signed up for my "one (good) scary thing” this year - my first full marathon. I’ve been actively recruiting someone to run it with me, and think I’ve nearly sold my brother on attempting it with me. (If you’re reading this, Blake, just sign up. Once you drop the cash, the motivation kicks in.)
The “one scary thing” was born out of reading the biographies of some crazy, tough as nails humans (think Rich Roll, David Goggins, etc.) and out of a serious appreciation for crawling out of the postpartum slump (twice). Coming back from periods of virtually no physical activity due to *insert literally anything here* can be a massive catalyst for habit formation and overall consistency.
A common theme in these awe-inspiring feats of human capabilities is one’s ability to be uncomfortable and to sit with the discomfort. As humans, our brains are literally wired toward maximum comfort. Your body is quite adept at keeping you safe, comfortable, and sedentary.
As a fitness professional, convincing folks to step out of their comfort zone, even in a controlled environment like a group exercise class can be a tough sell. I’m always trying to get people to lift more, pedal faster, or push harder. So, it’s no surprise that most people are shocked at feats of endurance like Ironman, ultramarathons, and the like. I think my grandmother’s exact response after asking me how long a marathon was: “Oh, Sis (my nickname), that’s TOO MUCH!”
More often than not, when folks come to an impasse in their training, frustrated by the lack of results they’re seeing, it’s because they simply aren’t doing the work they think they are.
The work doesn’t have to be maximum intensity all of the time, nor should it be, but exercising 1 hour a day after sitting for 8, doesn’t cut it. Going to the gym and participating in an exercise class without sufficiently challenging your body, doesn’t cut it. (Examples include: completing an hour of exercise without so much as breaking a sweat, minimal change in respiration, heart rate never seeing Z4/5).
If this is you, or you think this might be you, honestly consider the following:
On a scale of 1-10 (1 being minimal intensity and 10 being maximal intensity), how would I rate my average exercise intensity? How might a fitness professional rate my exercise intensity?
Are there areas in my personal health where I know I’m limiting my own potential?
Examples: intentionally avoiding certain types of exercise because I know I’m not “good” at it, or because I know it’s going to be tough)
Why do I struggle with discomfort?
Is it a matter of self-efficacy (I don’t believe I’m capable)? Confidence? Social anxiety (worried about what others think)? Fear of failure? Ironically enough, you have to START by doing the hard things, to prove to yourself you CAN do the hard things, which will make you BETTER at the hard things. When I first became a group fitness instructor, I could barely exercise and talk at the same time!
If you’ve been someone who has done the same thing for far too long, it’s a simple fix to make small changes and safely increase your intensity. Up the weight you’re lifting by a couple pounds in your next class. Add more resistance in your spin class. Run .2 faster on your next treadmill run.
I’m certainly not advocating that everyone immediately go out and sign up for an Ironman. There are plenty of people who tackle these bucket list events with zero training base, overtrain specifically for the event because they go too hard, too fast, and end up hurting themselves as a result. However, both beginners and long-time exercisers can fall into the same trap of complacency.
Self-Assessment
Begin by mapping out what you currently do in a typical week. The goals are to include:
Minimum 2d/w total body resistance training
2d/w flexibility / mobility training
150 minutes / week moderate intensity exercise OR 75 minutes / week vigorous intensity exercise
These parameters alone should help you identify holes in your training. If you’re only doing yoga, or you only do cardio, or you only lift weights, or you only take the same classes, you’re missing out on critical cardiometabolic and musculoskeletal health outcomes.
Your kid doesn’t care how much weight you can deadlift if you can’t chase them across the yard and your friend doesn’t care how far you can run when you can’t help them move their furniture.
Restructure your classes, training sessions, workouts, etc. to meet the physical activity guidelines above.
Once you’ve created a balanced training program (or if you’ve been a long-time exerciser who meets these consistently), then evaluate how your fitness journey is going. Again, the goal is not to make every training session as hard as possible, but 20% of your training should feel very challenging.
Nothing happens without a first step. If you’ve been someone who has gone through the motions or held back in your training for whatever reason, you’re not wrong. But, you haven’t tapped into your full potential. Think of all the incredible things you haven’t even realized you’re capable of and let today be your day 1.
When you’re ready, try a “one scary thing”. You just might transition into one of those crazy people who looks forward to a good challenge.
Simply Fit is a free, weekly newsletter written by Dr. Amanda Durall, a Kinesiology professor, fitness professional, and busy mom of three aiming to simplify exercise science and deliver practical recommendations to help you achieve your fitness goals. Want more free content like this delivered straight to your inbox? Subscribe for weekly training tips, technique overviews, and more evidence-based fitness content!