We love the great outdoors. There’s nothing better than getting in a good workout while being one with nature. Whether you’re grinding through wind sprints or a grueling 10-mile run through the backwoods, you’re at your limit even on the best days. Factor in some bad weather, like icy winds, or a sweltering summer day, and suddenly your workout just got that much tougher.

The good news is, you can harness hot and cold conditions for your personal training gain.  Depending on what you’re trying to accomplish, one might be better for you.

If you’re planning on competing or performing in the cold, it helps to train in the cold. Your body can regulate its temperature a little better, meaning you can often exercise farther distances or for a longer duration.

Even if your Tough Mudder event is happening in a mild climate, working out in extreme weather will only make it go much more smoothly.

First, Get the Right Gear..

The most important thing when doing anything outside in colder temps, is to make sure you’re dressed appropriately. You’ll want clothes that fit you right for whatever the activity is. Your goal is to prevent sweat from getting cold by blending with the cold air. Your goal is to lock in all of your heat to create your own sauna. It’s easy to think “more is better” but bundling to the max is a mistake. Even in the cold, outdoor exercise will cause you to sweat. Dress in a way that allows you to start off warm and remove articles of clothing as needed. These steps below will help:

1. Base Layer: Start with polypropylene. Polypropylene is more commonly known as “moisture-wicking” fabric. As opposed to materials like cotton, which absorb sweat, polypropylene helps sweat evaporate quickly.

2. Mid Layer: Veer on the side of ventilation. Cover your inner, sweat-wicking layer with another item for insulation. Wearing layers with ample ventilated openings can help to regulate body temperature in colder weather. Opt for items with zippers and mesh sides. 

3. Outer Layer: Wear an element-shielding shell. A nylon jacket or windbreaker made of Gore-Tex works well as a top layer. These rugged, breathable materials help repel wind and water while remaining lightweight and perfect for outdoor movement. 

4. Accessories: Protect your extremities. Make a quick checklist before you leave the house: feet, head and ears, hands and eyes and skin should all be protected before you brave the elements. 

So you know how to beat the cold, what do you do in the heat?

Acclimatization is the biggest benefit of working out in the heat.  The body is forced to adapt to the higher temperature, and this often has a positive impact on your workout.  If you have an upcoming event, or competition either in a warmer climate or in a temperature range that you’re not used to, then acclimatization gives the body space and time to adapt. 

Important factors :

1. Watch the temperature. Pay attention to weather forecasts and heat alerts.
2. Get acclimated. Spend some time in the heat.
3. Know your fitness level. It will be different in extreme temperatures.
4. Drink plenty of fluids. Louder for the folks in the back: Drink. Plenty. Of. Fluids.
5. Dress appropriately: Look for words like “breathable,” “moisture-wicking,” and “mesh” on the label to up your chance of staying cool, dry, and comfortable.
6. Avoid midday sun. Train leading up the afternoon or into the evening.
7. Wear sunscreen. This applies to both winter and summer. If you burn easily, sunscreen is necessary even in winter.

Heat, plus humidity, plus direct sunlight is a triple-threat, so keep that in mind, and try to schedule your workouts. Do the harder portions earlier in the day, and lighter portions in the hotter parts of the day. The fitter you are, the better your body can tolerate exercise in the heat, so if you’re starting to heat train for the first time, do a shorter and slower-than normal workout. Always listen to your body even more when out under the hot sun.

When we work out in nature, we resort to natural movements like sprinting, jumping, throwing, pulling, and pushing, to try to get naturally fit.

Outdoor workouts also improve our coordination and require a wider range of motion, which keeps us flexible and mobile. Working out outside has been found to reduce stress and mental fatigue, improve our moods, and even make us work harder.

Most would argue that exposure to unpleasant cold, heat, wind, and/or rain is a big disadvantage of working out outside versus at the gym. Sure, it’s unpleasant to exercise outside when the weather sucks, but overcoming that discomfort brings big rewards you can’t get from the gym.

The bottom line is, getting cold and uncomfortable can boost your metabolism, boost your mood, and improve your immune system. Also working out outside feels like being a kid again, going out to play. Who doesn’t enjoy a good play?

The basic outdoor workout exercises like pull-ups, push-ups, and sprints get boring fast. 

And a bored body doesn’t get fit.

Being creative is a must. Making up exercises that incorporate bodyweight, stones, logs, steps, circuits, and hills and more to spice things up. Like finding some monkey bars on a playground. Do some ab-intense exercises like

1.Hanging Leg Lifts

2.Toes to Bar

When you do these, you’ll see that, unlike planks and crunches, they work a lot more than just your abs.

Thinking outside the box is a key factor to sustained success. For example, training with rocks. Rocks aren’t just heavy, but awkward and natural. Lifting rocks will make you stronger and more mobile.

Here are a few exercises using rocks:

1. Overhead Walks

Hoist the rock above your head with your arms locked straight, and walk back and forth for about 45-60 seconds. Keep in mind, the rock you choose allows you to keep a strong grip and is light enough that you will not drop it mid walk.

2. Rock Squats

A traditional squat, holding rock in front of you as you squat

3. Forward Throws

Exploding forward and throwing the rock from your chest after you’ve picked it up.

4. Rock/Picnic Table / Bench Jumps :

Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the rock or bench. To initiate the movement, bend your knees and push your hips back while swinging your arms behind you. Push your feet off the floor explosively to propel yourself onto the rock or bench.

Nature is your friend, and it can be a fun factor in creating workouts. Hot, cold, windy or wet; nature has so many obstacles to use:

1. Grass and now are the ideal soft surface for springing, bounding, jumping, lying down, and pushing up on.
2. Hills: sprint and jump up them for extra difficulty. Or, try sprinting down lower angle ones for a surprisingly tough challenge.
3. Trees: practice handstands against their trunks and hang off their branches.
4. Rocks: Throw, roll, and swing them. Squat, lunge, run, and jump holding them.
5. Friends: Use their bodyweight to weigh you down with piggybacks or push-ups.

Now let’s get to work, year round.

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What is the benefit to working out as a couple?

Flowers, chocolates, and dinner. They are all date night favorites, but if you’re tired of doing date night the same way every time, why not buck tradition and try an unconventional date night with partner workouts to boost your endorphins.

Having a gym buddy is a great resource that helps a lot of people stay accountable and dedicated to their fitness goals. So, it makes sense that more couples are looking to become each other’s fitness partner. Besides, who knows you better or spends more time with you than your significant other?

That’s right, you and your “swole-mate” can start  new relationship trends thats are: 

•  Nutrition focused
• High in physical activity
• Cost effective 
• More intimate, with minimal equipment 

So, get ready to be each other’s inter-personal trainer and let’s whip those relationships into shape.

Round 1: POUNDING HEARTS

20 Crunch Tosses

Grab a weighted ball or any kind of ball and lie on your backs with the bottoms of your feet about a foot away from each other. One of you starts by holding the medicine ball and doing a sit-up, leading with your chest, then tossing the ball to your partner who is seated, catches the ball, drops down, crunches up, and tosses it back.

15 Partner Jump Squats 

From your starting position in a squat, jump as high as you can. Then hold a squat while your partner proceeds to jump as high as they can

10 Tricep Dips / Wall Sits

Target the back of your arms with a dip — and with the other partner doing a wall sit, they’ll still have to work, too. Switch positions after 10 reps.

Partner 1 should assume a wall sit against the wall.

Partner 2 should execute a dip off of partner 1’s thighs: Place your hands, fingertips facing your butt, on partner 1’s thighs. Then, either bend your knees with feet flat on the ground or extend your legs with your heels on the ground. Dip by bending the elbows, then extending back up.

Round 2: Love is a Battlefield

This round focuses on your upper body. Heads up,  this will wear your arms out but trust us, its a great exercise to fold into your routine. Do the following circuit as quickly as you can, three times. Rest as needed but move like a shooting arrow!

10 Wheelbarrow Push-Up With Squat

Begin at the top of a push-up, and have your partner hold your feet in their hands. Do 10 push-ups while keeping your core tight. As you lower yourself down, your partner should also lower themselves into a squat, keeping their arms straight and tightening their butt muscles. After 10 reps, switch positions.

10 Hamstring curl/Plyo Push Up

Use your partner for a hamstring curl, no machine required.

To do this:

Both partners should kneel, partner 2 in front of partner 1, both facing the same direction.

Partner 1 should place their hands on partner 2’s ankles and kneel forward a bit, providing counterbalance

Partner 2 should slowly fall forward from the knee up, focusing on the hamstrings on the way down. Place your hands down to catch yourself when you can’t hold anymore. Push back up to start and repeat. After 10 reps, switch places and partner 1 then does 10 reps.

Above all: Celebrate the Closeness:

Training as a couple has many advantages and little drawback. If you’re tired of the same old routine, put a little pep back into your training with some friendly competition. It’ll strengthen your accountability, develop more discipline, bolster creativity, create a new level of challenge, and bring you closer together as a couple.

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Winter is officially here and you’d be forgiven for dreading having to face the impending arctic-like conditions during your next workout. No one likes getting wet and cold, (except maybe Canadian Mudders) but we’re here to tell you that you shouldn’t stop outdoor exercise – you just need to know how to dress for winter exercise. It may sound obvious, but all you need to do is dress appropriately for the conditions. Let us help you pick out your winter workout wardrobe so that you stay warm and comfortable, while you get some much-needed fresh air. Who knows, dressing right may even help you grow to love winter training.

It’s All About Layers

It doesn’t take a genius to work out that more layers keep you warm. But do you know how to properly layer your clothing to stay comfortable and dry during cold weather exercise? 

By wearing clothing in a specific combination, you will regulate your body temperature more easily, keep moisture away from your skin, and stay warm and dry even as you are working up a sweat. When you’re getting dressed for the dreaded cold, we recommend that you consider three different layers: 

1. The base layer: Keeps moisture and perspiration away from your skin 
2. The mid layer: Insulates and keeps you warm
3. The outer layer: Fights the dreaded winter elements

Base Layer 

You will want to start with a base layer of tight-fitting compression material to keep moisture and sweat away from your skin. We’re talking running tights and long-sleeved tech shirts. It’s hard to believe, but you will still sweat whilst working out in the winter. There’s nothing worse than your skin getting irritated and uncomfortable whilst you’re trying to beat your 5K PB. We suggest that you aim for silk, polyester-blend, or synthetic fabrics instead of cotton. The latter actually absorbs sweat and will ultimately make you feel colder.

Mid Layer

This is your heat blanket, your insulator, your protector of the cold. Basically this is the layer that keeps you warm. It should be a little looser than your base layer to offer a full range of motion, but still be tight enough to carry moisture away from your body. A fleece or polyester jumper are great, relatively inexpensive options. If you hate the cold, then this is the vital layer for you. 

Outer Layer

Your outer layer is all about protection from the elements. The weather in the winter is often unpredictable and more intense, with all forms of precipitation as equally likely. You therefore need to ensure that you have an outer layer that protects you from everything the winter weather throws at you. A windproof running jacket or loose-fitting running pants (to be worn over tights) will work wonders. The key here is to also choose a layer you can easily take on and off depending on the conditions. 

Head, Hands, Ears and Toes

Finally, don’t forget about your extremities. These areas are often ignored, but are arguably more important to protect than the other parts of your body. Make sure you whack on a pair of warm, non-bulky socks and water-resistant running shoes with lots of traction to avoid face-planting the floor (a real workout mood killer). A warm, woolly hat and a pair of gloves should complete your outfit to keep the cold away from your fingers, head and ears and ensure that you’re ready to take on anything the winter weather throws at you.

A journey of a thousand miles begins with a single step. – Laozi, Dao De Jing 

A new year, a fitter you. You’ve set your goals, put a line in the sand and now it’s time to pick your plan. Selecting your training plan might seem like one small step, but it will mean one giant leap towards your fitness goal.

There are a ridiculous amount of training plans out there for you to choose from, many of them might get you the results that you are looking for. But what good is a training plan if you start it, get bored or distracted and it is left unfinished? 

It is just as important to pick a training plan that is going to keep you engaged and fit your workout style, as it is to have the right combination of exercises that will help meet your goals. If you’re just embarking on your fitness journey this will be crucial.

Now for the level-up question: “How do I pick a plan I’ll stick to?”

Pick a program, interrogate it using these 5 questions and then decide to stick or twist.

How fit do you need to be to even start the plan?

They say that BMW is the ultimate driving machine and some assume that because if you drive the ultimate driving machine, that makes you the ultimate driver. While this is certainly not a truism, the same concept applies to picking a program. If you are not at the right fitness level, picking an elite, high level plan there’s a high chance you’ll tank it.  A general rule of thumb if you’re hopping back into training, is to pick a program that is one degree under where you currently stand.  It is better to start off easier and get that morale boost than be huffing and puffing the first week and knowing you have more, much harder, weeks to come.

How long is the plan going to take?

“Time is money”, well it’s certainly precious. A common issue when choosing a new program is to believe, “more is better.” Just because you start a new training plan doesn’t mean that suddenly the rest of your life will slow down to accommodate or that extra hours will pop up in the day. Duration is key in terms of the number of weeks it’ll last, how many workouts you’re expected to do each week and how long each workout is.

The best advice is to choose a plan that requires a bit less time than you think you have. If it’s easy to squeeze your workouts into your schedule, you will feel successful and become more confident in re-arranging things- goodbye cleaning- as you progress.

What is the focus of the plan?

“It is far easier to do something you like than something you don’t.” – Anyone ever

Once you have your goal set, it’s important that you choose a plan focus, this can be a combination of your fitness goals and  things you enjoy doing, and are actually good at. There’s no point focusing on your weaknesses, not only will that be incredibly challenging to complete, you’re certainly going to cut it short or stop.

Think about what you usually enjoy doing for exercise: is it running, lifting weights, interval training, yoga? When you’ve picked your plan make sure to change up one of the day’s workouts for an activity you love to do. Better yet, find a program that includes your favorite workout types. This is in no way a cop out, as you’re more likely to see the plan to the end and with noticeable progress.  

Does it have variety aka will you get bored?

Variety and focus go hand in hand. We’re talking variety in terms of workout type and equipment you’ll need. You need to ask yourself, how much variety do I want in a program? Am I willing to do the same thing everyday? Every week? Am I a fan of repetition? Before you answer it’s worth nothing that although variety is important, there tends to be better success in knowing what you are up against week to week. As you look through your new plan, see if there is enough variation so that you won’t get bored and disengaged.

Do I have to go it alone or is there a community involved?

What will keep you coming back to workout day after day? Are you a lone wolf who commits and sees things through or do you need some help and support from others who are working through the same obstacles? Community and accountability go hand in hand, so pick a plan that brings this support. If community is important to you, Tough Mudder has created training programs that will not only prepare you for your next event but also connect you with other like-minded Mudders.

Finding the right fitness plan can be a challenge. Experimentation is important, especially if you are new to training or getting back into shape. Figure out what you like, what helps you progress toward your fitness goals and what will really keep you grinding week after week. The next step is often the hardest, give it a shot, and put your plan into action.

Now you’ve got the how to train, why not have something to train for? Grab your 5K or Classic ticket and be ready for the 2021 season. We’ll catch you in the mud.

“Comfort is the enemy of progress.” P. T. Barnum

There comes a time in every Mudder’s life when an exercise just needs to be more challenging. You reach a point when you may feel the power of progress surge through you, but you’re left wanting more. Craving to feel the excitement of conquering a new movement and leveling up your abilities once again. 

Enter the ‘Progression.’ Progression is how you level up your reps in your program and find new ways to challenge your physiology. Let’s explore some fan favorite movements and some ways to level-up.

“How do I level up my push-ups?” Looking for how to do the perfect push-up? Click Here

1. Spiderman Push-up

Start in a standard push-up position with your hands just outside your shoulders.

Begin a normal push-up and as you go down, bring your right leg up and outside of your body parallel to the ground. If you can, touch your knee to your elbow.

As you push back up, return your leg to the starting position. Repeat this movement with your left leg, and continue alternating throughout your set.

2. Renegade Row

Start in a standard push-up position with your feet just wider than shoulder width and gripping dumbbells instead of having your hands on the floor.

Perform a standard push-up (you will go deeper than a normal rep because of the dumbbells, make sure you activate your core to stay strong at the bottom of the movement).

When you get back to the top perform a row (pull the dumbbell to your chest) with one arm while keeping your body flat.

Alternate each push-up with a row and feel the burn! Once you get used to the balance and stability during the row, you can start with your feet closer together.

“How do I level up my squats?” Looking for how to do the perfect squat? Click Here

1. Squat to Press

Start in a standard squat position with dumbbell(s) in a racked position

Perform a squat keeping your chest tall and weight racked.

At the top of the squat, use the momentum from your rise to keep the weight moving and press the dumbbell(s) over head.

Return the dumbbell(s) under control to the rack position. 

2. Dumbbell Sots Press Squat

Start in a standard squat position with dumbbell(s) in a racked position.

Perform a squat keeping your chest tall and weight racked.

Pause at the top of the squat and press the dumbbell(s) overhead. Be sure to press the weight vertically keeping your arm inline with your ears.

Return the dumbbell(s) under control to the rack position and stand back up to the start position. 

“How do I level up my sit-up?” What’s the best way to level up your reps with sit-ups? Stop doing them and focus on practical core movements that help you move better. 

1. Chop/Lift

Start in a half kneeling position – front foot flat on the floor and back knee touching the ground (bottom lunge position). With both hands, hold a dumbbell by the back knee keeping shoulders square. 

Lift the dumbbell diagonally across your body keeping your elbows locked out Keep your hips square, only your core muscles should rotate.

Return the dumbbell to starting position the same way under control.

2. Rollouts

You will need a smooth surface (and a towel) for this exercise or an ab wheel / barbell.

Start on all fours with a towel under your hands. Keep your back flat and your core muscles engaged. Squeeze your glutes to help your lower back straighten. 

Push/slide the towel away from your body keeping your elbows locked out. Slide as far as you can without losing your back position.

Pull the towel back returning to the start position. 

Next time your training plan calls for one of the exercises above, level up your reps and push yourself to a new level of badass.

These progressions can allow you to reuse an entire training plan by leveling up the exercises in it to make it more challenging. Click here for complimentary Training Guides to the Tough Mudder 5k, Classic & information on how to Level Up with a more dedicated coach to keep you accountable to reach your goals.

Mudder Nation, we asked and you delivered.

You know that point in a workout when you need to break through? It’s the moment when you want to take your workout from a mild warmup to going full throttle.

Well here are some workout bangers to help you push through those moments

We asked Mudder Nation for their favorite workout bangers that help you train harder and you delivered with all the energy and variety we would except from such a varied group of people. From Cher to Disturbed you told us the tunes that help you crank up your miles, bang out more reps, and push to your own personal limit.

These are the songs that inspire you and they inspire us to. So we threw these workout bangers together in a Spotify playlist and hope they inspire you to push harder.

Want more? Put this playlist to use when you check out the Tough Mudder training programs, customized for your specific goals from 5K to World’s Toughest Mudder.

A fresh fitness program is like a map to get you where you want to go. Whether it’s preparing for an event, losing a few pounds or trying to accomplish a personal goal that has been just out of grasp, it always feels good to start something new. 

Now for the level-up question: Are you making progress?

The answer is, maybe, but how do you know for sure? Programs are usually just a list of exercises organized so you know what to do each day. They rarely set you up for success by creating a baseline that you can measure against as you progress.

You can’t manage what you don’t measure…. 

Have no fear! There are five easy ways that you can quickly assess your fitness level at the start of a new program:

1. BASELINE: Resting Heart Rate¹

Knowing your resting heart rate is a great baseline to assess your fitness and set goals in your efforts, especially if you are looking to improve your cardio and endurance. An average RHR is between 60-100 bpm and in general, the more aerobically fit you are, the lower your resting heart rate. You can track RHR easily each week, first thing in the morning before you get out of bed.

1. Locate the pulse in your neck (start with your fingers on your throat under your chin and take two finger walking steps to the side of your neck)
2. Use your index and middle finger to feel the pulse 
3. Look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute

2. CARDIO: 1.5 Mile Run¹

Cardiovascular fitness for those that are not elite athletes is one of the most important indicators of health. The easiest way to gauge your fitness level is by getting out and taking a run, a 1.5 mile run to be exact. The times below represent “fit” averages for men and women by age. 

3. STRENGTH ENDURANCE (Pushing):  Pushup¹

Pushing is a practical fitness movement that gets used a lot in life though seldom is a single, maximal effort required. What is more common is the ability to push a moderate load repeatedly. These two strength qualities, maximum strength and strength endurance are very different. Unless you are a strength athlete, strength endurance is far more relevant. Enter the pushup test. Push-ups are a great strength endurance test and can be completed with minimal equipment and space. Rep out as many as you can and if you are not able to do more than five in a regular position, start with your knees on the ground. The rep ranges below represent “fit” averages for men and women by age.  

4. STRENGTH (Pulling): Pullup²

The ability to pull is more often related to single efforts than pushing. When you pull on something in life, it is usually a forceful effort. Therefore, we want to measure pulling strength based on a higher load and effort than we do pushing. This makes pull-ups a great test for upper body pulling strength. Struggling to rep out pull-ups? No problem, check out our Intro to Tough Mudder 5K program that is geared toward building pulling strength.

5. CORE: Plank

Core strength is fundamental to good movement. A strong core means good support and no energy leaks as you run, jump, climb and reach for things on tall shelves. Practical core strength is also measured best in terms of strength endurance. We want stability over time. To assess core strength in this way, a two minute (2:00) plank is our guide. Hold a plank position for as long as you can, not the time that you start to shake and the maximum time you can hold it (up to two minutes). The more stable you are, the longer it will take for you to start shaking, the stronger you are, the longer you can hold it. 

1. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20046433 
2. https://physicalliving.com/how-many-pull-ups-should-i-be-able-to-do/

These tests represent a holistic look at your level of fitness to help you set a baseline as you start a new program. This way, you can see if the program is working and you are getting stronger in the right areas. These tests, however, are not the be all and end all. The most important thing is that you are getting better toward your ultimate goal. This cannot always be tested by the above standards, these are just a place to start. 

With the new year upon us, take the opportunity to embark on a new journey and accomplish something big. Assess your fitness, set goals, and start tracking goals today. And then join us on a Tough Mudder course to kick some serious ass.

Pull-ups are unanimously the exercise that I hear most often that people want to get better at and simply, to do. The pull-up is challenging and it can be difficult to find the best place to start, especially if you can’t do one. This is where the falling star comes in. You may ask, “why is it called the falling star?” The answer is simple, it sounds a lot better than “eccentric pull-up” or “negative pull-up”, which is essentially what it is.

Why should you learn the falling star?

1. It is a simple way to start training pull-ups without bands or other equipment
2. Your body is stronger in eccentric motions (going down) so you will be able to perform multiple reps in each set
3. Your body will get stronger in the pulling portion of the pull-up by spending time getting stronger in the eccentric part (the returning from the top to the bottom hang) 
4. It reinforces a return to the full hang as opposed to cutting the movement short 
5. You get to do an exercise with an awesome name like “falling star”

Here is how to perform the falling star:

1. Using the ground or a box to get above the bar, start at the top position of the pull-up with your chin over the bar, your hands just outside your shoulders and your palms facing the wall in your grip. 
2. Take your feet away from the ground/box and slowly, lower yourself to the starting position of a pull-up until your arms are straight and you are in a dead-hang position
3. Make sure as your lower yourself, you are going as slowly as you can, each rep should be five seconds or longer. (Pro tip – Keep your core tight and your glutes engaged to maintain stability)
4. Use the ground or a box to reset with your chin over the bar and start again

While this is a great place to start developing strength for pull-ups, you may need something to make it easier to help you get started. 

No problem, here are two suggestions for the falling star:

Bottom-Hang – Keep it simple, place your hands on the bar in the positions described above and just hang. While this sounds easy when it’s described, it is very effective in building the fundamental strength needed to perform hanging exercises like the falling star and the pull-up. Start with 30 second hangs, three to four sets and build from there.

Top-Hang – Another simple regression, start in the top position described above and just hang. This is challenging and you don’t spend a lot of time at the top of a pull-up, usually you blast through it so you can get back to the bottom. Being strong at the top will help you progress to the falling star and set you up to feel better at the end of each pull-up once you are able to start cranking them out. Start with 15 second hangs, three to four sets and build from there.

Everyone wants to be able to crank out at least one great pull-up and upper body strength, especially pulling strength, is essential for practical strength in the real world. Get stronger here and all your pulling related problems become just a little bit lighter!

And falling stars are great for training grip strength, which you will need to conquer your Tough Mudder course. Haven’t signed up yet. Lock your spot in here.

Setting goals for the new year can blunt motivation. Here’s why: It’s after the holidays, maybe you’re feeling guilty about indulgences, and the tendency is to feel you like you need to clamp down with discipline and hard work. Not exactly a good recipe for the spirited motivation that will see you through to realizing your 2021 goals. In other words, rather than a year long slog (that most people bail on early), what’s a way to make chasing your goals more of a joy ride than a tiresome plod?

Any list of top authorities with expertise in the ‘how’ of staying motivated and achieving demanding goals includes Dr. Eric Potterat, Ph.D.  Dr. Potterat, a passionate trail runner and human performance psychologist, knows what makes people tick when it comes to motivation. 

In recent years he’s worked with everyone from 150 Red Bull athletes, to the 2019 U.S.A. Women’s Soccer Team (winners of the World Cup), to the 2020 Major League Baseball Champions. Before focusing on sports, Dr. Potterat had the unique distinction as a psychologist serving in the U.S. Navy, a commander working as the Head Psychologist for the U.S. Navy SEALs, a special forces group known for some of the toughest military training in the world.

Dr. Potterat emphasises that the motivational tools and tactics that work for elite performers are available to all. “The irony is that all of the skills necessary for great success are skills that are learned. It’s not like elite athletes or business stars or top professionals of any sort are born with them. They are learnable, teachable skills.” 

In fact, Dr. Potterat says, the same mental skills that an elite runner uses to achieve success are the same skills used to be successful in the classroom, the boardroom, or on the race course. “Performance is performance,” Dr. Potterat adds. “The stakes and consequences may be different, but the skills required for success are the same.”

With this principle in mind, he says that no matter what your starting point, talents or current abilities, you and I can learn a great deal from how the elites do what they do – and apply them toward making 2021 a great year.

Now for the tactics, here are three of the key tips Dr. Potterat advocates:-

Break Your Goal Down

One way to undercut your motivation is to think about a big project in its entirety. Think about how long it’s going to take, how much you’ll need to do, and how hard it’s going to be, and you can go from energised to enervated in an instant. 

The goal seems so overwhelming that an alternative to getting started – like sinking into the couch and distracting yourself with a beer and Netflix binge – exerts a seductive pull. You can prevent this problem with segmenting. Dr. Potterat uses a popular new year’s resolution as an example.

“This time of year, a lot of people set a goal to lose weight like, ‘I want to lose 20 pounds.’ When you think about the difficulty of losing 20 pounds, it can be really daunting.”

What you want to do is to break the goal down into manageable pieces, he says. By organizing the weight loss goal into easy-to-accomplish segments, like losing one pound per week, it becomes easier to believe it can be done. Then it’s easier to initiate the daily, doable actions necessary to ascend the first stepping stone toward a long-term goal. Check out Tough Mudder Challenges for ready made Milestones to work towards. 

“As you segment your goal into controllable pieces and think about them and do them one-by-one, you build both confidence and momentum.” This confidence keeps your state of motivation energised for the long haul. “You’re eating the proverbial elephant one bite at a time,” Dr. Potterat says.

The same tactic of segmenting can be applied in an endurance event: “You break your 10k or 10-mile event or marathon into pieces and narrow your focus to one piece at a time. Maybe you break it down to one obstacle at a time. Or one quarter-mile at a time.” The key is to deal with the immediate task in front of you and avoid any despairing stress that comes from thinking about the magnitude of the whole thing.

Get a handle on your self-talk

In keynote speeches and his consultant work, Dr. Potterat emphasises that the voice inside our head can either keep us going or sink us down. An illustrative quote he likes is from the second act of Hamlet:

“There’s nothing either good or bad, but thinking makes it so.”

The impact of self-talk, Dr. Potterat says, is vividly apparent in adverse situations. When it comes to difficult things happening in the course of an activity, the one place we have control is the voice in our head. Do we dwell on the negative and the things we can’t control? Or do we focus our thoughts on the positive, talking ourselves through the situation?

“Those who have been successful in high-pressure situations have navigated adversity at some stage of their lives,” he explains. Self-talk is a tactic that can offer a pathway through stress. He offers the example of a beginning runner encountering feelings of fatigue in the depths of a first long distance race. “You’re that runner and during a rough patch you start thinking: ‘I must be hitting the wall.” This negative reaction feeds into one another, amplifying feelings of fatigue. More negative self-talk follows, and it can make for a rough day.

Potterat says you can counter this problem by doing what elite performers do. When negative thoughts surface, consciously redirect your thinking from the negative to the positive and talk yourself through the problem. In conjunction with the right preparation, positive thoughts will keep you charged up with motivation and performing at the level you are capable of.

Positive self-talk bleeds into a third tactic Dr. Potterat recommends; making sure you work through your goal with the right frame of mind.

Adopt a challenge mindset

Let’s say you’ve set a goal that elicits a mixture of excitement and fear. It’s a goal that’s going to demand you push through a barrier into new, uncomfortable territory. You go after this goal and the obstacles and tests start cropping up. What’s your mindset?

“The mindset piece is really important,” Dr. Potterat says. “It’s a piece a lot of people ignore. The question is, do you view an obstacle as a challenge or a threat?” A real motivation-killer is perceiving an obstacle as a threat.

“A threat to your reputation, for example. Or if you’re in the business world, it may be a threat to the bottom-line. Or maybe the threat of failing in front of others – a threat to the ego.”

The threat mindset can leave you feeling like it’s too much of a risk, draining your motivation and commitment to the goal. Instead, it’s more effective (not to mention more fun) to adopt what Dr. Potterat calls a challenge mindset: “When you adopt a challenge mindset, you think of the obstacle as nothing more than a challenge; a challenge that I’m going to give my best effort to accomplish.”

Dr. Potterat says that children at play provides an excellent example of the challenge mindset. “Kids are very good in the way they approach a barrier or obstacle. Like puzzles or Legos. It’s nothing more than a puzzle to solve and they go at it fearlessly.” This changes when kids start getting involved in competitive sports. “When kids get socialised, they tend to veer into a threat mindset,” Dr. Potterat says. “But before this socialisation process, the challenge mindset is natural to them.”

The good news is you can rewire your mindset back to the challenge mindset, allowing you to have fun in the pursuit of your goals and letting go of the fear of failure.

Now Chase those Goals

Breaking a big goal up into bite-sized pieces, talking yourself through the rough spots, and replacing the threat mindset with a challenge mindset. If you’re looking for a place to start try our free training plans. 

The mindset you create can be the driving force that keeps you motivated for the long haul: “The challenge mindset is the umbrella over everything”. Tools and tactics like segmenting and self-talk, and others like breathing and visualisation, are going to do a lot to help you towards this.

“You want the overarching mindset of: ‘Hey look, this is a challenge and it isn’t a threat, and I want to go beyond my comfort zone just a little bit. So I’ll think of each approaching obstacle as a challenge – and an opportunity to get out of my comfort zone and see what I can do.’ That’s it.”

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Drop it like it’s … the most important exercise you can learn. Here’s how to squat.

The squat is one of the best bodyweight exercises as it involves nearly every muscle in the body (it’s also extremely important on the dance floor). For Mudders, the squat is a movement that is used to get over many Tough Mudder obstacles so it’s an integral exercise to have in your fitness program when training for your next event. The great thing is they’re perfect for training at home or a workout in the garden.

Basic Squat Warm Up

It’s important before you start any exercise to do a proper warm up so to avoid injury. Take the time to do both static and dynamic stretches so your muscles are ready to go. These could include quad and hamstring static stretches, leg swings (both front to back and side to side), walking lunges, and calf raises. This warm up should last for about 5 minutes and then you are ready to get squatting.

How to Perfect Your Squatting Form

Now that you are warm, see below for a step by step beginner exercise guide to doing the perfect squat.

1. Before starting any exercise take a breath in through the nose, allowing the lungs to fill, and the exhale slowly out through the mouth.
2. Stand in a relaxed position, head facing forward, and chest up.
3. Your feet should be approximately shoulder width apart or just slightly wider.
4.  Extend your arms straight out in front of you, this will assist you in keeping your balance. if it’s more comfortable, bend your arms at the elbows or clasp your fingers together.
5. Sit back and down, pretend like you are sitting down onto a chair. One thing to remember is to make sure your knees do not track over your toes.
6. Lower yourself so your thighs are almost parallel to the floor, keep your weight back in your heels.
7. Make sure your core is activated and then push through your heels back into the starting position.

**TIP: If you are wanting a more beginner exercise, use an exercise ball up against a wall, and slowly use the ball to roll into position.

How to Advance Your Squat Strength

The next step to improve your squat movement is through adding weight or resistance. Start off by adding hand weights whilst you perform the exercise then once you are comfortable with this you can add a bar across the front of the shoulders. Adding frontal weight to the exercise forces the body to maintain a good upright position throughout the movement. Increasing the strength in your legs will help you when you are trying to overcome obstacles such as Hero Walls, Everest & Pyramid Scheme. Remember you don’t have to have gym equipment to add weight, this training can be part of your home workout using regular household items as weights.

Now that you have conquered the squat, Tough Mudder obstacles should be a piece of cake. We have plenty more training guides and an official Tough Mudder Challenges group. Feel like you’re ready?  Book your ticket today, here are all our upcoming events.