Apr 12, 2022
Consistency leads to PRs and meeting your goals, more than any
other factor (form, programming). Nikki Burman, Director or Client
Experience & Exclusive Coach at BLOC, discusses how as a coach she
helps others and how a lifter she personally achieves consistency.
Learn how to never miss a workout.
Nikki often talks to clients who are considering quitting
training and online coaching with BLOC, and her approach is "let's
find a way to make this work." What this means if not forcing the
way on the client, but rather examining and looking to improve two
The first item she considers is the lifter's support system. Not,
as a coach, she cannot necessarily improve the support system BUT
she can help be a support system of sorts by encouragement and
accountability. She can also see if there are some sources of
support that might not be underused or unused in the coach's
Secondly, she asks "is the plan realistic?"
Missing workouts can lead to a accumulation of discouragement and a
sense of failure. The lifter is often following an unrealistic
Programs can be unrealistic for many reasons. A lifter may begin a
block program that is realistic, but a life event occurs that makes
that program no longer realistic. A client may feel burned out, get
injured, get bored, or reprioritize activities in her
How can lifters more easily accumulate workouts? Shorter workouts,
potentially with optional exercises, can make it easier to get in
the gym, and on those days where the motivation is there, you can
do the extra work, on the other days just get the meat and potatoes
Shifting how the workouts feel can help. That might mean getting a
pump, getting sweaty, changing exercise selection, or doing things
like AMRAPs, myo reps, or other means that can provide quick,
different workouts that still enable productive stress.
A misalignment of how important we think an activity is in our life
versus how important our effort or time suggests it may be can lead
to guilt. Niki suggests the following exercise, which can help you
see that misalignment.
List important activities and pursuits in your life. Give them an
importance from 1-5. Then think about how much time and effort you
put toward those activities, and identify the misalignments. Can
you make that 5 a 4 and truly live it out as a 4?
Build consistency, ensure your program is realistic, and learn how
to never miss a workout.
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