Born To Move Part V
Our last post discussed a simple yet effective concept for goal setting. Given the time of year, with goals once again coming into focus for all of us, I’d like to expand upon this concept to something I have been thinking about recently. I’ll start with a Christmas story.
For almost all our years of marriage, I have asked my wife for an Apple Watch for Christmas (and sometimes my birthday). I was always met with the same response.
“You’ll never stop looking at it. No.”
Now, I have appreciated this response since I’m constantly trying to undo my pseudo-addiction to my screen(s). All the while, I observed my clients and family members using the watch to its full extent. Calls, emails, voice memos and, of course, the fitness features.
Through the years I have learned that anything a client presents to me as a motivational tool, I have to at least positively support. Although I remained skeptical of smart watches, fitbits, pedometers, GPS trackers and the myriad of apps available for fitness tracking, I knew that these tools were just that: tools in the motivational toolbox to be used at the right time with right care. Used carelessly, they can become an obsession and alienate the very purpose for which they were created. Used properly, they can provide just the right edge to bring the client one step closer to their goals.
To my pleasant surprise, the wife caved this year and lovingly bought me an Apple Watch. It was honestly one of the most thoughtful gifts anyone has ever given me. To her, this is a thing that could take my attention away from her and the kids. I already scroll far too long down Instagram and Twitter. So, I have vowed not to abuse it. In addition to serving as a tool to keep my phone further away from me for longer, I have delved into the fitness features, led by the famous three ring closure:
Movement via active calorie tracking (roughly 630cal it’s decided for me per day)
Exercise via 30mins of “brisk” activity per day (I’ve used walking fast, strength training, or other cardio)
Standing via getting up for at least 1min 12 different hours per day
What’s the point here? Apple has done a nice little job making a small, measurable, daily goal to keep you meeting a daily “floor” (as discussed in previous blog post) After having our third child in June 2021, the nights became shorter, the days longer and the workouts less effective for me. It was definitely the roughest year on record for me, physically. At least after a week, the watch has helped me re-focus my energy back to the small measurables. Of course, the kids sleeping the night more consistently has helped tremendously, along with re-organizing my daily meals and nutritional mindset.
Another concept that has stuck with me as its circulated fitness social media is the 3x52 method. This clever quip, meant to catch the eyes of regular gym-goers and participants in strength training, doesn’t refer to your sets and reps, but your days and weeks of training. Three days a week, fifty-two weeks this year. It is not meant as a rigid protocol, but a low-floor, high reward mindset towards being consistent overtime.
You don’t reach your goals because you did something 6 days per week in January. You get there by elongating that performance overtime, something like 3 days per week for 52 weeks. Sometimes we get a little too caught up in the short-term goals, and need to extrapolate out our thinking long term. It has to be practical, small and measurable.
Close those rings. 3x52. Move well, move often.
