I have been going to Flywheel religiously two days a week for several years. Flywheel is a spin class where you ride a stationary bike to music with an instructor leading the way. I love the dark space where I zone out and ride to the beat. The music fills me and I get taken away on a journey each class. During class you accrue a score based on your effort (a calculation based on resistance and speed). I somehow get the same score every… single… class. For a while I tried to increase my score by saying to myself before class: “work harder!” Not surprisingly that was ineffective. Finally, I took matters into my own hand and planned how to increase my score ahead of time. As they say “nothing changes if nothing changes.” So I decided to do things differently. I made a plan before class and implemented it and immediately got a score 15 points higher than my regular score (an increase of 6%). I used the same methods that I give my clients when they are working towards a goal and it worked. Below is an outline of my plan which can be applied to all of our goals:

Ask

I had the opportunity to chat with an instructor after class a few weeks ago and I finally revealed my frustration. Why couldn’t I increase my score? He suggested a technique to use. He explained that I should focus on my speed rather than my resistance. In other words when I ignore the teacher’s instruction, ignore the resistance, but follow the speed. Hmmm, this had never occurred to me. I guess there is a method to this madness!

Breathe

OK, I know I am a yoga instructor so you would think breathing would be obvious, but it wasn’t. I needed to use my breathing to help me. Sometimes I would panic and breathe too fast and shallow. I needed to take some deep breaths to help me along. By connecting with my breath, I was able to stabilize my mind and get back on track.

Feel the Fear and Do it Anyway

As a student of the Artist’s Way by Julia Cameron, I have learned that procrastination is just a form of fear. So I asked myself what I was afraid of? Why couldn’t I push past my number? What was holding me back? I uncovered the fear: the fear of being uncomfortable, the fear of getting hurt and the fear of pushing too hard. I knew I had to move past these fears if I wanted to progress.

Take it One Step at a Time

As a coach I tell my clients to create bite sized chunks when pursuing the goal. It can be intimidating to think about the big goal, so instead we should break it down into smaller goals. Spin classes include approximately a dozen songs per class. I decided to focus on one song at a time. I made a mini-goal for each song. I did not allow myself to think about three songs in the future; I just focused on the present song. How was I feeling right then? Could I add resistance, could I add speed? Was I working at the right pace for myself right now?

Self-Compassion

How was I talking to myself throughout class? Was I being kind or was I beating myself up? I promised myself I would say supportive things like “if you need a break after this song, you can take it.” This helped me not panic when I was giving it my all during a song and worrying about whether I would be able to keep up with this pace during the whole class. Knowing I would listen to my body and take care of myself, I was able to increase my productivity. Self-compassion helped reduce my fear.

Be Proactive

It took me a couple years, but I finally decided to be intentional about the class. I wasn’t ready to make a change until I was ready. For the first couple years maybe I was just trying to create a routine for myself where I actually showed up to class. But one day I was ready to take my workout to the next level and when that happened I made a plan. If we want to make a change in our life, we need to give it the respect it deserves by asking questions and making changes.

Lesson learned. When it is time to make a change, be intentional, methodical and kind. We don’t need to excel at everything we do, but when it is time to make a change, go for it!

 

 

 

 

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