Do the Work - Coaching Success - #550

05/10/24 • 13 min

Beast over Burden powered by Barbell Logic

Do the work. A bad to do list executed aggressively is better than the "perfect" to do list you never finish. Be a doer.

Do the Work: Don't Procrastinate

Don't identify as a coach, spend time creating the "perfect" to do list or checking off easy, non-important to dos.

Do that thing that makes you nervous. Do the work you know is the most important thing to bring you closer to your goal.

For many, it is getting your first paying client.

Go and do, stop planning, preparing, or creating and completing tasks that do not actually bring you closer to your goal.

You likely know the thing you need to do. Do it: today, right now.

Do the Work: Be a Doer - Be a Person of Action

If you are not sure what you need to do, spend some time thinking about it. Set the time aside, and execute.

For Matt, he realized as a gym owner that he needed to write the standard operating procedures for simple tasks such as cleaning the bathroom so that the high standards he had for his gym would continue but, importantly, someone else could execute these tasks. The freed up time would allow Matt to work on his business, not in his business.

You cannot scale if you are drowning in urgent tasks.

Do the important work, eliminate the non-important, non-urgent work, and actually reach your goal.

Do the work. Be a doer. Be a person of action.

This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

Check out the Barbell Logic podcast landing page.

Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts

Connect with the show

Do the work. A bad to do list executed aggressively is better than the "perfect" to do list you never finish. Be a doer.

Do the Work: Don't Procrastinate

Don't identify as a coach, spend time creating the "perfect" to do list or checking off easy, non-important to dos.

Do that thing that makes you nervous. Do the work you know is the most important thing to bring you closer to your goal.

For many, it is getting your first paying client.

Go and do, stop planning, preparing, or creating and completing tasks that do not actually bring you closer to your goal.

You likely know the thing you need to do. Do it: today, right now.

Do the Work: Be a Doer - Be a Person of Action

If you are not sure what you need to do, spend some time thinking about it. Set the time aside, and execute.

You cannot scale if you are drowning in urgent tasks.

Do the important work, eliminate the non-important, non-urgent work, and actually reach your goal.

Do the work. Be a doer. Be a person of action.

This podcast is brought to you by TurnKey Coach. Enhance your coaching effectiveness and efficiency with TurnKey Coach. You can learn more by going HERE.

Check out Coaching 101 - the new Academy course designed to cover the basics of coaching. It's leaner and tighter than our other offerings (and cheaper).

Check out the Barbell Logic podcast landing page.

Connect with the show

Previous Episode

Why & How Lifters Should Do Cardio - Beast Over Burden - #549

We discuss why and how lifters should do cardio: what is most effective and why include it in your program at all? We answer these questions and more. Why and How Lifters Should Do Cardio: What is Cardio?

Cardio is the term for those activities that raise your heart rate and stress your cardiovascular system. Another term - the term we prefer - is conditioning.

Conditioning tends to come more with the idea of a purpose, like training versus exercise. Cardio is more something you should do to get out of breath and sweaty.

There are three general reasons people do cardio.

Weight loss: Cardio is not a great way to lose weight or get leaner. Rather, focus on nutrition, lift to create a signal for muscle growth, and generally be active.
Performance: Conditioning helps you perform your sport or activity. For most clients, this means not feeling so out of breath when they play with their kids, go for a hike, or perform other physical activities then enjoy.
Health: You may perform cardio to be generally more healthy, especially your cardiovascular system.

Why and How Lifters Should Do Cardio: Energy Systems

Cardio encompasses three energy systems.

Aerobic: This is low-intensity, long duration. You are almost certainly primarily using your aerobic energy system now. This encompasses normal life along with low-intensity exercise, such as walking or an easy jog. You oxidize fat and carbohydrates.
Glycolytic: Medium-intensity, medium duration (~10s - 2 minutes). You use this for things such as running intervals. You break down carbohydrates.
Phosphagen: High-intensity, short duration (~10s or less time). You use this for short bursts, such as a 50m sprint, a jump, or a 1RM effort. This uses ATP readily available in your muscles.

Conditioning for lifters will typically stress the aerobic and glycolytic energy systems, as lifting stresses the phosphagen system (and the glycolytic as well).

Why and How Lifters Should Do Cardio: Conditioning for Strength Athletes

Most lifters will want to incorporate some easy aerobic activity and then high-intensity interval training (HIIT).

For the aerobic activity, things that simply get you active suffice. This can mean walks. If you enjoy other activities, such as swimming, running, or biking, by all means do those in Zone 2.

To include intervals, you should perform low-impact, low-skill activities for relatively short durations repeatedly a few times a week.

This can look like accessory circuits at the end of your workouts, hill sprints, prowler pushes, or some type of machine intervals (bike, rower, elliptical, etc.).

Why and how lifters should do cardio depends, but there are some general principles and best practices that make sense for your performance and health.

Check out the Barbell Logic podcast landing page. Get Matched with a Professional Strength Coach today for FREE! No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/ Connect with the hosts

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Next Episode

How to Lift Forever - Beast Over Burden - #551

We discuss how to lift forever. This is a mindset and approach to become and remain a lifelong lifter. How to Lift Forever: Why It Matters

Lifting for quality of life is a habit that can last for years and decade. We hope you lift as long as you can.

We've discussed the benefits of strength and voluntary hardship, and how accumulating hard sets and building muscle contributes to health and longevity.

This is why it matters. You can't lift in your 20s and expect to benefit in your 50s and 60s. You need to build and maintain a habit that stays with you through your many phases of life, including the valleys.

How to Lift Forever: Attributes

Niki really see a tripartite time division with lifters who lift for the long haul and how they think about and approach the past, present, and future.

Lifters who maintain the habit over years and decades plan ahead. They think about how they will train this week, month, year, and even five years. They invest time and money into their training.

Looking whether there is a gym close by your travel location, for example, or incorporating hotel gym workouts or even bodyweight workouts helps maintain the habit.

Looking at the past means being able to appreciate the past and be proud of the work and progress you've put in. The past, however, really becomes most important in terms of how it manifests and informs how you think about the present.

You have to be okay with being where you are at. It doesn't mean you are happy with it or you don't have a goal to improve, but you do not beat yourself up.

How to Lift Forever: A Mental Model

Thinking about the past and the present may be the most critical element. You find yourself where you are. You have a goal for the future. You understand you have made past decisions that have brought you to your present situation.

A question Niki asks is "What got me to this moment I'm not liking?"

You may find you're okay with your decisions. For example, after a vacation, you might be a bit more bloated with clothes fitting more tightly.

Did you enjoy the vacation? How important was the vacation? You might find you don't regret your decisions.

If you do regret your decisions, think about how you can adjust travel arrangements in the future so history does not repeat itself.

Don't beat yourself up or find yourself falling into dividing your expectations and reality.

Then, visualize your future. Think about where you want to be at a certain point of time (e.g. at the end of the year). Decide what actions will move you to that point and then execute.

Learn how to lift forever.

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