How Can I Smash my Personal Records?

If you are having a hard time getting results with your physical performance, body shape or mental strength, here are a few quick tips to help you smash some records:

1. Use a 90 day countdown

Buy a whiteboard, write your goal in big letters at the top, and put today’s date next to it, then at the bottom write the date 90 days later.

Now make a tally of all the days in-between these dates, you can use pen marks, crosses, boxes or smiley faces, as long as you can mark off each of the 90 days to countdown to your goal.

Put the board somewhere visible, now you are going to reinforce your goal every time you see the whiteboard, and marking off each day in turn makes you feel closer to it and improves motivation for 3 months of goal smashing training time!

(side note: I love whiteboards for goals! Get as many as possible and put them everywhere. If your goal is in front of your face 24/7 it keeps your focus on it)

2. Be consistent

Aim to do something regularly and consistently for a long period of time. Obviously this links in with the 90 day countdown, but sometimes people will find it easy to do several random things for 90 days and get nowhere!

Pick one goal, one training method, one job application, one savings goal or anything you like and try to make small, regular improvements for 3, 6 or even 12 months. If you could add 0.5kg to your max bench press every week of the year doing a progressive workout program that would be 26kg of extra weight lifted!

You won’t be able to progress that much by just messing around and program hopping. Consistent effort and never missing a workout on a simple program is always better than missing a session now and then with a complicated and ‘scientific’ program. Same goes for restrictive, fad diets - maybe they would work, but a better diet is a healthy, consistent one you will do FOR THE REST OF YOUR LIFE.

Evaluate your progress and use these two simple methods to smash some records in the gym, in the mirror and in your life

Rise Above


Anthony Shaw

Head Coach
Raw Strength Gym, Warrington

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