Deliberate Practice to Reach Your Fitness and Health Goals



Written by: Callie Parry, Intern

The long standing rule has been that it takes an accumulation of 10,000 hours to be considered a master in something. In the premise of change, those 5 big zeros are daunting and discouraging. If only there was a way to cut down those hours even to just 1,000.

Recent findings have countered this statement by suggesting that quality trumps quantity. Those zeros can be cut back by focusing more on about how we are practicing rather than how long we are practicing. The type of practice I am speaking of is that of deliberate practice. Deliberate practice can be applied to all facets of life but is especially helpful in health and fitness related goals. Deliberate practice is utilizing mindfulness to ensure that workouts are all they can possibly be. It is a process-focused approach rather than outcome-focused. When individuals focus merely on the results they want they find themselves often getting discouraged because the results don’t come right away. By shifting ones attention to the method, progress is more quickly observed leaving people with a better sense of accomplishment. Practicing with intent and focus is not necessarily easy, it takes concentrated effort and commitment to work.

There are lots of ways to become more deliberate in one’s practice, but I would like to specifically touch on the concept of mindfulness. Mindfulness seems to be the new craze these days and it may be for good reason. Do not fret. I am not speaking of meditating for a half an hour every morning, although that is never a bad idea. I’m thinking more of being mindful and present in your daily health and fitness efforts. First, mindfulness comes from utilizing the breath. Taking deep breaths in and out during exercise and simply throughout the day will keep one capable of focusing on the moment.

After establishing breath, take time to engage all the senses. For example, when performing a weight training session notice the feeling of the weights in your hands and the contraction of your muscles. Pay close attention to your form and address any unwanted aches or pains. Staying present in the body is just as important as the breath and will help you get more out of your physical exertion.

The most effective way to stay mindful and present is to remove distractions. Those who practice deliberately hit the gym or the trail with the intention to do work. Their workout is more important than gossiping with their workout buddy or the movie on the screen. I’m not saying that working out with a partner or watching something while you workout is bad, but make sure that those aspects are not distracting you from the work you are aiming to perform.

Lastly, the best way to engage in deliberate practice and reap its rewards is to refrain from any trace of negativity in the dialogue that runs through your head. Letting negative thoughts about yourself and your journey only leads to discouragement and hinders your ability to put forth that hard work.

Now that you know how to step up your workout game, give it a try. Breathe, engage your senses, remove distractions and ward off negativity. Be deliberate in your practice no matter what it may be and you will be encouraged by the progress in the process.


Sunday Healthy Meal Prep Plan









I’m writing this blog as I am eating one of the delicious bowls of food that I prepped yesterday. I like to prepare food on Sundays so I have healthy food that I can quickly reheat for the week. On busy days, it is so nice to know that in the three minutes time it takes to reheat in the microwave I can have a satisfying meal.

My meal plan yesterday that I came up with by perusing the fridge and pantry:

Here is how I did it: pre2

I tossed delicata squash half moons with olive oil and kosher salt.

I tossed baby carrots with olive oil and dried dill.

I tossed potato chunks with olive oil and McCormick Grill Mates Smokehouse Maple seasoning.

I cut thick chicken breasts in half, seasoned with olive oil and Spike seasoning.

I wasn’t sure how long each vegetable would take to roast so I placed each vegetable on their own piece of foil, placed those on cookie sheets and put them in a 400 degree oven. After 15 minutes I pierced each vegetable with a fork to test for tenderness and removed each piece of foil as they got done. The squash was first, then the potatoes and the carrots ended up needing the most time.

While the vegetables were in the oven I prepared the black beans and barley  and grilled the chicken.

I then cut up the chicken and portioned each food into bowls.


Simple Black Beans and Barley or Farro


Black beans and white rice is a common combination. I happen to like black beans and barley or farro for the additional nutritional benefits gotten from using one of those nutritious grains.

This is an easy to make recipe and I make it often when I am pre-prepping food for the week. beans1

You can customize the recipe a bit by adding smoked paprika for a rich smoked taste and/or siriacha sauce to make it hotter.


  • 1 tablespoon olive oil
  • 1/3 cup finely chopped onion
  • 2 cloves garlic, crushed or minced
  • 1 cup barley or farro, I like to us Trader Joe’s Ten Minute
  • 2 cups reduced-sodium chicken broth
  • 1 teaspoon cumin
  • ½ tsp smoked paprika, optional
  • Siriacha to taste
  • 15 ounces canned seasoned black beans, drained
  • salt and pepper, to taste


In a medium saucepan, heat olive oil over medium-high heat. Add onion, and sauté 3 minutes, until onion is tender and starting to brown. Add garlic, and sauté one minute longer. Add uncooked rice, and stir and sauté 2 minutes.

Add broth and cumin and smoked paprika if using. Stir together, and bring to a boil. Cover, reduce heat to low, and simmer according to package directions.

Remove lid, stir in beans, and cover again. Turn off heat, and let stand for 3 minutes before serving. Add salt and pepper and siriacha to taste.