Harnessing the Power of Frequency

Harnessing the Power of Frequency

By Mackennon Klink, CSCS, PN1 


“A small daily task, if it be repeated daily, will beat the labours of a spasmodic Hercules.”  – Anthony Trollope 

Are you struggling to achieve your fitness goals?  More often than not, we tend to set our sights on achieving a huge goal.  In short, our eyes are bigger than our stomach.  Now, that goal can be almost anything- lose 20-30lbs, make fitness a consistent daily activity, or bench press 225bs.

We tend to set our goals with both gust and enthusiasm, feeling there’s nothing that can get in our way. Unfortunately, motivation can only take us so far before it begins to fade away.

However, as the daily tasks of aching said goal – being in a caloric deficit, going to the gym even when life seems to busy, etc. Even we are overwhelmed and tired of doing the same thing over and over again, we need to stay the course.

Over the long run, the inglorious habit of frequency fosters a productivity, efficiency, and creativity that we rarely see.  For it’s the duty of frequency that we actually make our goals a reality and see the fruits of our labors.  Here’s why: 

  1. Frequency Makes Starting Easier

 Getting started always seems like an overwhelming task.  What do I do and how do I even do it are the daily questions we constantly ask ourselves.  While it’s easy to feel overwhelmed and give up on our goals, the best thing you can do is simply start.  It doesn’t matter if is perfect or even good, simply by starting to work towards our goals we begin to remover that mental boulder to get some momentum.  Once we have that momentum (i.e frequency), we are able to notice the fruits of our labor.  Our daily tasks become easier to perform and you’ll never feel detached from your goals. 

  1. Keeps the Pressure off

 Anytime we begin a new endeavor, we begin to feel the pressures of the task.  This is completely normal and reminds us that we are human.  We feel the tremendous pressure of being brilliant and to be perfect.  We begin each endover with uneasiness and highly critical eyes to nail every, simple aspect.    However, the more we do our daily task, the easier and feel pressure we feel.  The overwhelming pressure of being perfect or hitting the exact marcos slows disappears until it’s gone all together.  As long as we are strently working towards our goal, the pressure dissipates.  

3. Frequency Nurtures Frequency 

 Once you develop the habit of working towards your goal, it becomes easier to do what you need to do. For example, if your goal is to lose weight, you must meal prep for it.  If you allow yourself to guesstimate your way into “weight lost”, you are dancing with the nutritional devil.  The first time you meal prep, it make seem like an impossible task, yet the more and more you expose yourself to it, the easier it becomes.  Frequency allow us to acclimate to the pressures of achieving said tasks.  Once we acclimate to daily demands, this removes the pressure and allow us to get our shit done in a more efficient and effective manner.  

The major key to achieving your goals lies in the preparation and execution.  Instead of feeling perpetually frustrated that you don’t have time, make the necessary time to prioritize yourself,  make the time to do the things you need to do – everyday.  If you do a little bit each xy, you can get a lot done over the course of months and years.  Your frequency doesn’t necessary need to be daily, but you need to prioritize what is important to you. In order to prioritize yourself, you need to find the courage to believe in yourself.  Without the courage to do what you what to do, you’ll never be able to prioritize yourself and achieve the level of success you so deserve.  


“We are what we repeatedly do.  Excellence, then, is a not an act, but a habit.” – Aristotle 

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