MTXE (Mental Toughness, Extra Effort) was a mantra adopted in the 1980’s by the Wichita State University basketball team. I recall seeing the letters MTXE painted on their basketball court and was curious as to what it stood for. Once I was able to determine what the acronym meant I loved it and took it to heart.
Mental Toughness, Extra Effort painted a mental picture that embodied the use of mind and body to overcome any obstacle that may stand in front of a person. It helped me realize the mental aspect and the physical aspect of a challenge are equally important when one sets out to achieve a goal. As I recall, those 4 letters resonated with me as much as anything a coach ever taught me.
Previously, I wrote about how the mind can be a tricky beast. On one hand, it will allow us to perform great and limitless things. On the other hand, it will allow us to convince ourselves to remain sedentary, lazy, or even depressed. It is of utmost importance that we control our thoughts and recognize those times we begin to believe things not in our best interest.
When we begin a new routine, such as a fitness and health program, our minds will try to convince us to take the easy way out. I started and stopped working out several times prior to finally sticking with it. Finally, I convinced myself it was time and any negative thoughts I had were going to be immediately dismissed from my mind if I was ever going to get into shape and live the fit and healthy life I want to live.
Our bodies can take a great deal of punishment. It is really remarkable what we can put them through and how responsive they can be. However, it is necessary to mentally engage in a physical activity in order to get the most benefit from it. Here are some tips to get in the right frame of mind before you set out on your fitness journey.
· Self-Talk
A pep talk is something all of us need from time-to-time. If you begin to struggle in your work-out remember the commitment you have made and think about how much good this is going to do for you if you just get through it. Any fatigue you are feeling is only temporary, but the long term benefit will far exceed this moment. Reward yourself through positive affirmation once you have completed the day’s exercise.
· Take your time
Especially when you are just starting out it is important to do your routine carefully so you do not get injured which would just push your goals back further. Also, you want to get a good feel for what you are capable of and you want to use the correct techniques in your routine to give you the most benefit. You can use breaks between routines to rest and regroup.
· Be your own advocate
Remind yourself that this is a marathon, not a sprint. It will take time to get to the fitness level that you want to obtain. Think about how much better you are going to feel and look as you progress. Feel free to change up the routine a bit if you need to. Just keep moving.
· Adopt a phrase
I brought up MTXE earlier in this article. Using a phrase or mantra to get through the tough has helped me through many difficult work-outs. Thinking your phrase or even saying it aloud can be very beneficial to reaching your goal. ‘One day at a time ’, ‘Push through’ , and ‘I am worth it’ are just a few common phrases that can be helpful to you. The key is to make it your very own and live it out.
· Use visualization
When I was in sports in high school I learned the importance of mentally visualizing going through the motions of the athletic competition prior to actually performing. Closing my eyes and imagining what would happen in the game or event was incredibly valuable to me. If I had gone over different scenarios in my mind I would perform much better once those actions played out in real life. I wasn’t caught off guard as often when adverse situations arose on the field of play. I still use visualization a great deal in my everyday life. It has become routine for me.
· Bring your music
I enjoy all types of music so this one is easy for me. Music can complement a work-out perfectly. Load your iPod or mp3 player with your favorite tunes and increase the enjoyment. Not only do you get to hear the music, it can provide a mental escape to where you don’t think as much about being tired or quitting. In fact, using the right types of music will lift your spirits and may help you to go longer and feel stronger than you may have otherwise.
· Pick a time
Now I must confess I don’t always work-out at the same time each day. I have 3 children and they require my attention throughout the day and often times it is during the time I have set aside to train. However, I do try to consistently train in the early evening right after work and most of the time it works for me. I seem to be most alert and focused at that time. Pick a time that works best for you and try hard to stick to it. Consistency is what is needed when sculpting the body you desire. The time you train is going to change occasionally, but try your best to carve out a specific time for yourself.
· Change it up
One thing about working-out is that you will hit periods where you plateau or level out. You won’t see the changes in your body that you did earlier. It is at these times you may want to change your routine a bit. Try other movements that will work the areas of your body you are trying to transform. Try a different time of the day, try different types of music, or try a different location. Just don’t stop what you are doing. It happens to everyone to some degree.
The mental part of fitness training is equally important. Your mind can be a distracter from the task at hand or it can be an unrivaled proponent as you move toward becoming fit. The better you harness its power will determine how successful you are at creating the new you.
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