Every year our team has to go through workouts during the month of June called “Fitness Friday.” Each Friday night workout endeavor is suppose to teach us how we should train the rest of the year to be able to endure a three hour game in three inch heels. At the end of the month we are tested on five elements of fitness.

It’s rigorous training, but I enjoy the feeling of getting pushed past my normal limit and learning how to train in new ways. The anxiety for me comes the day of the test, and this year was worse than ever. The pressure is pretty high in general, because you know you only have one shot at passing to officially get the prized ‘Fitness Friday Shirt’ with bragging rights. Additionally, since I’ve previously passed all four years that we had Fitness Friday prior to my three year break, I felt the added pressure of wanting to prove to myself that I was just as good this year, after having a baby and taking time off, as I was before.

Here are 3 things I learned that can make Fitness Friday happen everyday

1) Accountability

Wow this is huge!! It’s one thing to do your workout in the privacy of your own home where no one knows if you skip those last five jump squats, but on that track I had 26 other women doing the same workout and we all knew that it was expected that each of us pass this test!!!! When you have someone holding you accountable not only for your workout but also for the intensity in which you tackle it, you are much more likely to get it done and push yourself beyond your normal stopping point.

2) Coaching

This is much different than accountability because a coach not only holds you accountable, they cheer you on and support you throughout the process. Here’s a perfect example, I was doing the last element of our test, which is how many step-ups you can do on a 12″ step in 2 minutes (you have to complete 100 to pass). It’s the end of the night and the sun has already gone down. I knew that passing this test would mean I get my 5 year shirt, so I wanted to smoke it!!! I hear ‘ready, set, go’ and I start my step-ups. If you have ever attempted this test the lactic acid in your body builds up around step 45 and you feel like your legs weigh 100lbs each with every step. But on my left I had someone counting out “40 more…30 more..just 20 more…you’re almost there.” Then on my right I heard “you’re doing great…awesome job…push through…you can do this…keep going.” I felt like not only did I want to do this for myself, but I also wanted to do this for them too. Plus, knowing someone was supporting me made me want it so much more!! Can you imagine if you had that kind of coaching in everyday life!?! “Way to go you just ordered a salad instead of nachos!!” “Don’t cancel your yoga class today because you’ll feel exhilarated and grounded as soon as it’s over!” “It’s normal to feel this way right now, you’ll be through it soon.” Wouldn’t that be awesome? All I can say is choose your friends wisely or get a health coach…

3) Showing up

I’m not talking about showing up just on the test day and hoping for the best, I’m talking about showing up on the practices days when you didn’t have to be there. There’s no way I could have gone into the test and nailed it without putting the previous training sessions to practice. Just like in life if your goal is to look awesome in your bikini, you can’t expect to go to the gym occasionally and just hope that when you put the bikini on the morning of the 4th of July you look 1,000 times better than you ever thought you would. No, it’s about consistently showing up to the things you know will set you up for success – whether you feel like it or not.

I ended up getting my “5th is better” t-shirt for successfully passing my 5th Fitness Friday test and let me tell you I almost want to frame it!!! I worked hard to get each one of my shirts and without all the hardwork and dedication I put into the previous four years I wouldn’t have gotten the privilege to be the only member of the team to receive the “5th and better” shirt this year!! In life, some of the most important things, like diet, exercise, and stress management, are always a work in progress but knowing you put forth effort everyday to achieve your ideal life, body, and health, makes it that much sweeter to enjoy!

Thinking back to the night of the test I realize now these three things greatly impacted my performance. Now that the test is over the hardest part is taking what I’ve learned and applying it to my normal workout routines. I say it’s the hardest part because change is usually met with some resistance because it’s easy to get stuck doing what’s comfortable and familiar. However, if I can work these three things into everyday life getting the feeling I had Thursday night can become more than a once a year thing.

Here’s to you making a life that you’re proud of, enjoying the sweetness of hard work, and basking in the glory of knowing you gave it your all!

As always, I would love to hear from you in the comments below. Have you had success with any of the keys above? Which one would make the most difference in your life?

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