This is the final installment of a three-part series that shares how to use the “WHAT’S UP” acronym to help stay focused and reap rewards in your spiritual, professional and physical life. Learning to ask myself WHAT’S UP has helped me act with selflessness and love in a professional setting and has helped me discern the path that aligns with my life-goals and God’s will for my life. Asking WHAT’S UP in my spiritual life has brought me closer to God, especially in times of confusion or disappointment. In this final installment of the three part series I explore how to ask “WHAT’S UP” when planning successful, results-focused workouts.
Also read the other two articles in this series What’s Up With Your Spirit? and What’s Up With Your Career?
Each letter in the WHAT’S UP acronym is associated with a key word or phrase. Each key point is utilized in the order in which it is placed in the acronym, and often builds on lessons or insights learned from the preceding point.
WHAT’S UP W – Wide perspective H – Head in the right direction A – Attitude of gratitude T – Truthful acknowledgement of the situation S – Solution-based planning U – Unselfish thoughts and actions P – Perspective review
Looking to kick-start a new workout plan? I encourage you to ask yourself, “WHAT’S UP?”
PART 3
Ask WHAT’S UP? for a New Workout:
W – Wide Perspective Prior to starting a new workout regimen it is crucial to gain a wide perspective of where you currently stand. For a novice, this should include a visit to your doctor to obtain a clean bill of health. One of the benefits of viewing any initial planning efforts from a wide perspective is that it becomes easier to set attainable goals and make a realistic self-assessment. Once my goals are set, I can work to achieve those goals with confidence, purpose, and drive.
H – Head in the Right Direction After adjusting my perspective I often come to a better understanding of which direction I want to go. This is a chance to start off on the right foot, and ensure that I am mentally prepared for the task I am about to undertake. It’s like the calm before the storm (if my workout is to be intense); it gives me the chance to be sure I have everything I need for the battle. I focus on the task at hand, with the back-drop of the perspective I’ve just gained in the previous step. One reliable sign that I am heading in the right direction with my workouts is that I am excited to begin my program. There is no reason that I should not be PUMPED to get pumped, so I make sure I am headed toward a goal that excites me personally.
A – Attitude of Gratitude Attitude and mental health play an important part in any workout. Studies have shown that the psychological effect of something as simple as counting reps backwards (starting at your goal rep amount and counting down to 0) can improve your chances of achieving the physical goal. Perhaps the framing of the task into ever decreasing amounts helps us see the “light at the end of the tunnel” during a grueling workout, and leads to a generally more hopeful outlook. I examine my attitude, being sure to note, target, and remove thoughts of doubt, blame, or self-criticism. Gratitude for my health, my body and the opportunity to take care of it will inevitably have a positive effect on my workouts.
T – Truthful Acknowledgement of the Situation Most of my training injuries (whether bruising my ego or my muscles) have been caused by my refusal to truthfully acknowledge my abilities at that time,,and/or by losing sight of my goals. Being honest with myself and staying focused gives me a real approach for real results, while minimizing the potential for injury. Especially if you have not worked out before, developing a baseline of your current ability is essential in helping gauge the heights to which you will inevitably rise in the near future! With the bedrock of a wide perspective, heading in the right direction, and an attitude of gratitude, we are able to weather any temporary setbacks. I know that my current situation (whether good or bad) is the result of choices I have made in the past. But my future will be the result of the choices I make right now. Acknowledge where you are now and make the choice to change your life today.
S – Solution-based Planning Solution-based planning for my workouts includes deciding what I want to accomplish and structuring my workouts accordingly. If I am trying to maintain size and strength, I will not plan for long, strenuous cardio sessions and low carb intake. I make sure that my actions and dietary planning match up to my goals, and then watch how quickly I reach my milestones!
U – Unselfish Thoughts and Actions Being unselfish during my workouts has to do with being considerate of those around me. More importantly, it means defining the priorities in my life and acting accordingly. If I have a family that needs my presence, by all means, I will be there for them. However, having a family, or a job, or a lack of motivation are not excuses to keep my body from a healthy activity level! I schedule time for myself, and in even as little as 7 hours a week, have found that I have more than enough (with a healthy diet) to create lasting results. Go for it!
P – Perspective Review There is much to be said for giving yourself and your workouts a constant review. The same can be said for a review of your dietary, sleep, and active rest habits. After my workout, I take time to think about what I’ve accomplished, how good I feel, how good I look, and how blessed I am to be able to devote time, energy and intention to my physical health. Time is a luxury, a healthy body is a blessing, and I am a precious child of God, meant for extraordinary things! I take the time to breathe, cool down, and know my place in the palm of God’s hand. I focus on the fact that God gives me “a spirit of power, love, and a sound mind”. Anything that is blaming or condemning, especially with regard to my health and workouts is not from Him. I reject those thoughts, refocus on the wide perspective, and give thanks for the blessing of a body able to work out and push itself for the sake of health and the glory of God.
I hope that one or all of these points is helpful to you. Asking WHAT’S UP has helped me remember my focus, set accurate and useful goals, and recognize the blessings that God continues to give me. The next time you are faced with a challenging spiritual battle, a professional crisis, or just the need to update or initiate a workout plan, remember to ask yourself WHAT’S UP”!
WHAT’S UP! – AN OVERVIEW W – Wide perspective H – Head in the right direction A – Attitude of gratitude T – Truthful acknowledgement of the situation S – Solution-based planning U – Unselfish thoughts & actions P – Perspective review
