Principle of Overload:

In order for an individual to achieve a certain training adaptation, the body must be stressed by working against a stimulus or load that is greater than that to which it is accustomed.

Principle of Progression:

In order to achieve the desired training adaptations for a certain activity or skill consistently, the training stimulus must gradually and constantly increase

The definitions above are two of the basic principles of strength training.   To get stronger, you have to push yourself beyond what it is used to, and you have to do it consistently.  Those these principles are specific to exercise; I think they can apply to life as well. 

One of the things I love the most about working out is that I will never master it.  Yes, I can become stronger or get better at a certain exercise but unlike some other skills, I will never be done improving.  There will always be a new type of movement or exercise or some performance measure that I can improve upon.   And for the last decade or so, I have been drawn to the super hard, soul crushing, heavy breathing, lifting heavy/metabolic conditioning type workouts.   I have always enjoyed working out and moving my body, I like seeing what my body can do as I push it a bit harder, especially as I get older.  And I can honestly say I am stronger and likely more fit now in my 40’s than I was in my 30’s.  I like making myself uncomfortable physically (at least for short periods of time).  I find it humbling, I find it challenging and I truly believe it helps me get through other areas of my life.   

However, as a society, I do not think we like to be uncomfortable.    We do not like to be on a budget, eat foods that we know are likely better for us but maybe not as tasty, have hard conversations, do things we are not good at or maybe do not love doing.    We like our comfort zones.  But just like if you never overload your muscles, they will not get bigger or stronger, if we never step outside of our comfort zone, we will never grow.  Getting comfortable with the uncomfortable is where change happens.  If you want to improve your nutrition you have to get comfortable with planning and prepping a bit.  If you do not like to cook but want to get better at it, you will have to get comfortable in the kitchen.  If you think you are bad at push-ups, you will not get better by avoiding them.  If you want to get stronger, faster, leaner or whatever your goal is, you must get uncomfortable in the gym or when exercising. Though I believe in the power of saying no in certain situations or to specific invitations, I also believe that sometimes we need do things that we do not necessarily want to do. 

When I push through or complete a workout that I do not honestly think I will be able to finish, I know this will translate to life outside the gym.  I know that if I can get through this workout, it will help me get through what life is going to throw at me this day or week or month or year. 

Now, learning how to push yourself in and outside the gym does not mean every workout has to be the hardest, fastest, and best workout of your life.  We cannot get a PR every day.    It also doesn’t mean that you must be super uncomfortable every day in some capacity in other areas of your life.  I absolutely believe in recovery and resetting.  But I am also reminding myself to get a little uncomfortable more often.  

However, I will admit, I am much better at making myself uncomfortable physically than other areas of my life.   As I am in a huge transitionary period in my life, I have been trying to make myself more uncomfortable outside the gym.   Here are a few things I have done lately that are uncomfortable for me.   

• I signed up for an adult hip-hop dance class.     I have been wanting to do this for years but never had the gusto to go through with it.  Though I have access to multiple dance classes at my gym, I was always too embarrassed to go.   When an adult class was added to my daughter’s dance studio schedule a few weeks ago, a few other moms and I agreed to try it.  I have been teaching fitness classes for 20 years but being a student in a format that I do not think I am ‘good’ at was so nerve wracking. But I did it!   And each week I am still a little nervous but guess what?  IT IS SO FUN!  We dance, we laugh and have a blast. 

• Though I have been doing CrossFit for the past 9 years, in the last few months, I have been attending classes consistently two times a week and the workouts are heavy and hard.  These workouts never are or get any easier.  I just learn how to push harder or lift heavier.  Even coaches need coaches.  I want someone to critique my form, push me and help me get better. 

• Putting myself out there in other ways.  This has included signing up for a youth sports coaching course I was a bit nervous about, reaching out to people within my field to partner together, submitting article proposals to fitness publications and so on.   These are all scary for me.  Each time they are scary.  But every time I hit send on the email or complete what I have signed up for, I am just a bit more comfortable than the time before.  

I want to continue to grow, be challenged, progress.  It is hard, it is scary, but the more I get comfortable with the uncomfortable, it gets a little easier.   What have you done lately that made you uncomfortable in a good way?  How did you grow?  What did you learn from the experience?  I would love to hear, comment below!   

Xo,

Sara

P.S. Need help getting uncomfortable in the kitchen or weight room?  Contact me!  I have limited spots open for new clients.