Do you have what it takes to create your best self?
I mean REALLY light the fire to become your best self?
Whenever someone asks me what I do (professionally) and I tell them I’m a personal trainer, they immediately go into a spiel about how they have a gym membership and don’t go; or used to go and need to get back into it; or started but then life got in the way; etc. My first reaction (after, “what did I ask?”) is internally thinking that it’s not that these things got in the way or stopped them from keeping up. My first thoughts are that they didn’t approach the situation as well as they should have.
If you want the results, you can’t just say you’re going to do it and never do it. We’ve talked before about scheduling your workouts; prepping your meals; setting goals; etc. but too often this goes without action.
I know you’re as tired as I am of making excuses or continuing the same path you’re on now and want to make a change, but you can’t just want to make it – you have to take action.
Set Your Target – whether it be a number on the scale; a level of strength; a new dress size; etc. you must set your target. A specific end goal that you want to work toward with a realistic time frame of both starting and stopping is the best framework to helping you succeed. It gives you a concrete idea of what you’re working toward and the timeframe in which you’re working to reach it.
Create Your Plan – Including workouts, nutrition, recovery, schedule, etc. This may be the most detailed aspect of the journey, but if you keep it simple and consistent with progressive and challenging phases to reach the goal, you should be on your way to reaching every milestone!
Find the Drive – We have the drive within us, but you must light the fire to become your best self. Watch it rage and build and burn through this challenge. You must build the mindset that during this time, nothing else matters but creating your best self. Everyone will try to derail you, but if you REALLY want or heck NEED it, then they can wait. Happy hours are fun, but so are happy years on your life. Cut out the distractions and keep your mindset here and on your target. Envisioning each workout; meal; the end result; the person you become at the end of this journey; can all help you stay on track and maintain the flame that burns within you.
Though the steps are easy, the work is hard. But everyone is strong enough to take on their mountain if they want to. Set your target; create your plan; light your fire and get to work building your best self!
Need help to light the fire to become your best self!? Comment below on what your goal is and let’s connect to create that roadmap to the top!
According to legend, it’s physically impossible to discuss fitness or nutrition with someone – anyone – without mentioning the scale!
Okay, so that may NOT be true, but be honest, it comes up in MOST health conversations and it’s a piece of hardware that plagues us all. It brings us some of our highest highs and our lowest lows. Somehow this small piece of equipment has evolved into one of the most controversial topics of health in the world… and all you do is stand on it.
Because it is so widely recognized as the staple piece of equipment for measuring change or progress in a fitness/nutrition/health program, it has been given more power than it ever intended to receive or should be allowed to have. Too often and easily, we misplace stock of our progress in the number that a scale spits back at us – some to the point of letting it become their main focal point of self-worth, which is very unhealthy.
The scale must be taken down a peg or two and we must remember what it truly is. The scale is simply a tool in our belt of measuring progress. It is not an evaluation of who we are or what we are about or the efforts we put into our body. It is literally a measure of your weight – right now, at this very moment. Which means it is meant to change and fluctuate over the course of weeks, days, or even hours! There are so many factors that impact how much we weigh at a given time, including:
-Time of day
-Hydration
-Hunger
-Stress
-Amount of sleep
-Daily activity
-Hormone levels
-Did you just poop or are you backed up? (yes…this can really cause fluctuation)
And so many other possible factors that could throw off your weight. Any number of these could cause it to go up or down at any moment.
These are reasons why it’s crucial to remember that the number on the scale is simply another tool in our belt as we move forward on our health journeys – regardless of the target you’re shooting at.
Take stock of your success beyond the scale and celebrate each victory you reach on our journey to a happier and healthier you.
Increased Energy Levels
Combining regular exercise in any form, with nutritious whole foods, and managed sleep/stress levels come together to boost your energy to levels you could only dream of. Your body wants to move and by moving, it creates energy. That’s why activity when you’re doing it, may be tiring, but the release of hormones, the blood pumping in your muscles and breath firing in your lungs takes us to a higher level of energy beyond the exercise and carries through to our daily life activities.
Fit of Our Clothes
When I was embarking on my own transformation journey and started seeing results, one of the best, but most frustrating results was that my clothes fit better… then loose… then too loose. It wasn’t a bad problem to have for my self-esteem, but my wallet wasn’t super happy about it (but I’ll take that trade off). My sister would even give me grief because I was wearing “skinny” jeans and they were PRETTY tight, I will admit. But as I told her then – I wear them not just because I like the look, but because I couldn’t wear these before! I’ve gotten questionable looks from my friends I play hockey with when we won our league championship and the prize was a t-shirt and I asked for a Medium… because I knew it fit a little snugger, but I wanted it because it wasn’t a Large or X-Large which I had to wear for about half my life. We all know what it’s like trying to find clothes that fit – both up and down – but there’s something about slipping on a t-shirt that A) used to be too loose and now you fill it out with those big strong muscles; B) you have to change out of because it’s now a parachute; or C) was one you’ve been avoiding because last time it was JUUUUUST a little tight but you try it and it fits PERFECTLY!
Injury Pre/Re-Hab and Prevention
We are flimsy skeletons of bones connected by thin tissues that are protected by meat and skin and we live in a crazy world that is trying to hurt us all the time. Injury is a step away almost always. Regular exercise and nutrition can not only help prevent injuries that may potentially occur, but it can also help correct imbalances or problems you’re experiencing to eliminate pain all together. How many people do you know in the office or family or friend circles that occasionally complain about lower back pain and you know are more sedentary people? Chances are you’ve seen those people try and try to stretch the pain away or talk about chiropractors, pills, massages, heating pads, etc… everything in the world to mitigate the pain… except exercise, nutrition, lifestyle changes. What people don’t realize is that most general lower back pain can be resolved by strengthening the area directly – purposefully working those muscles to get stronger – rather than stretching it. I have seen this happen with a number of clients – one of whom had been seeing a chiropractor weekly for 3 months prior to working with me, and within our first month, has yet to go back to them (it’s been over a year we’ve worked together). Fixing an injury or even preventing one you can see coming is a huge victory that often gets overlooked though it should be given much more spotlight.
Relieving Reliance of Medications
Maybe the most highly overlooked success of following a proper fitness/nutrition/health program is its ability to relieve us of reliance on many medications. Type-2 Diabetes, Blood Pressure Meds, High Cholesterol, Anti-Depressants, etc. Working on your health can have immense benefits to relieving of you of reliance on these medications as you physically get your body in a healthy position, internally you’re healing problems of hormone imbalances and toxicity levels that plague our society today.
The scale is a useful tool in measuring progress, but it has been given too much power. Don’t let it rule over your journey to happy, healthy, fruitful life by holding your focus to it’s number and remember to celebrate all of your victories along the way – especially the non-scale victories such as increased energy; better fitting clothes; injury prevention; and relief of medications; along with a whole host of others.
I shared a little story about better fitting clothes, if you’re comfortable – please share a little anecdote of your success beyond the scale below in the comments and let’s hype the hell out of each other!
Too often we put off starting something new [diet, exercise, hobby, etc] because we feel like we need the motivation to do it. What we don’t realize is that often TAKING ACTION will lead to motivation.
Think about a time when you started a project with intent to only do about 5-10min worth of work, only to look up and see an hour has flown by!
You took action and that action led to more and more and pretty soon you end up 10 steps ahead of where you thought you would.
Here are the 2 best ways to make taking action effortless!
1. 5 Minute Timer — Turning your phone to DND or Airplane mode, set a timer for as little as 5 minutes. As soon as you hit “start” put the phone down and begin working on your task. In this instance – working out. Whether it be 5 minutes of 1 exercise; a mini-circuit of 2-3 exercises or whatever you want – just focus on 5 minutes of exercise. When the timer goes off, take stock of how you feel. Want to do another 5 or even 10 – do it! If you get through the 5 minutes and still feel “meh” about it… that’s fine too. You’re still 5 minutes ahead of where you were when you hit start.
2. Schedule on Your Calendar — There’s a saying that you won’t miss appointments with your boss, so why would you miss appointments with yourself. Every smart phone has a calendar app that you can set appointments on that send reminders to you prior to the event. Take a look at your day or week and put your workouts on your schedule ahead of time and know that you won’t miss that time. You’re a damn boss, so don’t miss an appt with yourself. Plus this is a great way to manage your time and help you say “no” to things and people that don’t align with your goals and help avoid distractions that knock you off track.
It won’t be easy, but even on the hardest day – when everything seems to be going against you, it’s doubly important. Don’t fret about intensity, just make moves; even the smallest.
Take action when motivation is fleeting. Always.
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What’s something you’ve been putting off for “the right time” that you’re going to start doing today?
Building the body of your dreams is not rocket science, but there are no true short cuts to the top. It takes hard work and discipline to reach your goals, but everyone is equipped with the ability to do it if they choose. The nice thing is that it all boils down to 3 main things: Training, Nutrition, and (probably most important) Mindset. Let’s take a look at the elements that you should focus on in order to reach the body of your dreams!
TRAINING
Dumbbell Biceps Curls
Sure, you can simply walk into a gym or buy a couple pieces of equipment and swing them around and if you’ve not done that before, you’ll see some sort of result for a bit. But they won’t be toward anything and it doesn’t make sense and you’ll lose interest and stop pretty quickly. Set yourself up for success by
first and foremost developing a specific plan. Within that plan, you should jot down your targeted goal that you’re working toward. Having a plan and goal in sight will help keep you moving forward, taking away the guesswork of “what am I gonna do today?” The plan doesn’t need to be too crazy, but having a specific start and end date will help keep you on track and keep some sanity knowing there is a scheduled time frame to focus on. Though everyone’s goals are different and yours will change along your journey, the best programs and plans tend to follow an ideology of exercising at least 3-4 times per week and is centered around weight/resistance training. Regardless of toning up, building muscle, losing weight, training for competition, or just looking to prolong your health and activity levels, those 2 staples should be involved in all of your training programs for optimal results. Once you’ve come up with the plan, it’s easy to find the dedication to show up. Taking out the guesswork of what you’re going to do is a huge hack to solving the issue of being dedicated. When you know what you’re going to do, the time frame you’re going to work toward your goal, and the structure is in your hand, all you have to do now is show up and get it done. The final thing to remember – and to me, probably the most important aspect to your training – is to make it fun! Training is difficult and makes you tired, but it also boosts your energy, makes you stronger, healthier, better, more confident, etc. and there are so many different ways to work out, try a few and find what works for you. Lifting heavy things and putting them down is fun to me; for you it might be a boot camp class. Making it fun is going to make it 10x easier to show up than if you go in every day with a negative attitude.
NUTRITION
An Apple A Day
This is probably the hardest aspect of working toward your ideal body but following these guides can make it a lot easier and more manageable. It doesn’t matter what your goals here either, these elements will help you reach whatever goal you’re aiming for. Regarding nutrition in accordance with training, there’s no debate that protein centric nutrition is key. High quality protein helps fuel the body and the muscles to keep working and re-build after a workout session. They also help mitigate holding onto fat cells which throw off our goals. Beyond protein, nutrition should be focused on whole food sources – not just labelled organic, but whole/organic sources as much as possible. There’s an unwritten rule that if you want to be healthy, only shop the perimeter of the grocery store. That’s where all the fresh produce, meat, and other foods can be found. The middle aisles are all the processed foods full of added sugars, fats, and garbage you don’t need. To that, avoiding added sugars and alcohol can help catapult you toward your goals in whatever direction it may be. Sugar causes inflammation and affects your immune system and hormone responses throwing off your hunger and ability to heal/grow. Plus, booze is basically poison with no benefit whatsoever except adding extra calories. If you have difficulty feeling full, try increasing your vegetable intake as they’re nutrient dense, take up more space, and can help you feel fuller for longer periods of time than sugary snacks and carbs.
It can be hard to keep all of this in mind, so the easier the food is to prep and manage, the easier it will be to adhere to. Like your training, keeping a simple plan can help you stay focused on your goals and make a typically difficult aspect of our health much more manageable. And if you fall off the wagon, remember that without its driver, it’s going to stop right next to you. Forgive yourself for indulging a sweet tooth or craving and make sure to hop back on at the next meal instead of throwing in the towel. One setback won’t end all your progress until that one becomes more. And if you’re worried that you’re not actually hungry, remember that staying hydrated with roughly 100oz of water a day can help stave off cravings and make you feel full longer. Plus, with a body made mostly of water, staying hydrated has a TON of other benefits.
MINDSET
Daily Journaling
Yes, having a training plan and approach to nutrition are incredibly important and going to be the building blocks of your journey to the top of the mountain, but the things you do to keep your mind on task are probably the most important aspects of this climb. Having climbed my own mountain, these things have helped me more than having a plan or easy to prep meals ever could and they should not be taken lightly! As I mentioned earlier, if you’re going to stick to a plan, one of the best things to do is to make it fun. You must remind yourself that exercise and nutrition are different than what you’re used to, and it is hard, but you’re rewarding your body for being so magical, not punishing it. The time before this journey was the punishment – now we’re nurturing and rewarding. Things that can help you feel rewarded are to keep a daily journal of the tasks you have set ahead of you. I like to list the top 6-10 items for the day that will move me forward including blocking time for my workouts or stretching. Journaling can help you let off steam as much as keep your eye on the prize of what you’re working toward. On top of that, it can help with envisioning the success you’re working toward. Seeing yourself in that future state can help keep focus and dedication going when the motivation is fleeting. Beyond those longer term plans, don’t ever forget to appreciate the small victories. Setting aside time every day or every week to look back and appreciate the small victories and steps forward remind us of how far we’ve come and help us avoid the pit of thinking we have so much further to keep going. Not only will these things help keep you focused and dedicated to your training and nutritio
n, but they are really beneficial ways to help mitigate stresses in life that try to pop up and derail you from your goals. Having a routine; keeping your eye on the prize; focusing on small victories and prioritizing your schedule can help keep stresses at bay or allow you identify if it’s a real stress or just an inconvenience that can be dealt with later. The final piece of the mindset puzzle is to make sure you prioritize sleep. We think we function well on 6hrs or less, but study after study proves otherwise. Do what you can to get 7-9 hours regularly per night to optimize your mental health that will set you up for great physical health. The body needs rest to recover and calm down from life. This is the time when your body repairs itself and when you cut down on the amount of rest, we tend to also let other habits slide that can throw us off from our fitness and nutrition goals we’ve been working toward.
Like I said, it’s not easy to work toward your best self, but making a plan, making it easy, and keeping a positive mindset and focus on your goals can help set you up to succeed better than you ever could have imagined.
What area do you feel like you would like to focus on and what’s one thing you could do RIGHT NOW to work on it? Drop a comment below and let’s start working toward our best dang selves!
One of the greatest mysteries of our time is figuring out what the best time of day to workout is. Okay, so it’s not one of the greatest mysteries, but it is a question that plagues many people when trying to put together their workout plan. Life is already busy enough without having to add another worry to your day. Here’s a quick run down of some pros and cons to each to help you make the most informed decision possible.
Morning workouts:
Pros
Better chance for fat burning
Working out first thing in the morning not only helps kickstart your body, but it gets your metabolism moving to start burning calories. Your body doesn’t stop after your workout and by beginning your day with physical activity, it helps turn your body on to start the day on the right foot.
Body is fresh and mindset positive
After a good night sleep, the body is rested and recovered – fresh and ready to go! The physical activity of working out first thing in the morning releases all the feel-good hormones in your brain to put you in a positive mindset to take on the day ahead.
Feel less stressed during the day
As mentioned above, getting in a positive mindset to start your day helps carry into the rest of the day, mitigating stress through the day and let you take on everything ahead of you in a positive light and a clearer head!
Cons
Body is low on nutrients and energy
Coming straight out of sleep, you’ve been fasting through the night. During the fast your body has been using energy and nutrients to funnel around your body for its normal functions. So when you wake up your body is low on energy and nutrients. If you’re going to make sure you don’t have problems with energy, have a snack before heading to the gym. Problem is.. that could force you to…
Have to wake up earlier
Obviously working out in the morning means having to set that alarm for a few minutes earlier than you may be used to. With a day full of work and life ahead, it forces your hand to set the clock back to allow enough time to wake up; grab a snack; get to the gym; train; clean up and get along to the rest of your day.
Greater chance of injury
Because you’ve been asleep, the body becomes more rigid and stiff. If you’re a morning workout person, you may want to add even more time to your routine to allow for a proper and adequate warm up session to loosen up the stiff joints and muscles. Otherwise, you may be setting yourself up for a higher chance of injury.
Evening workouts:
Pros
Chance to blow off steam
As we mentioned in the reasons for working out in the morning, the day is full of stress and activity. Working out in the afternoon/evening allows for a great chance to blow off some steam and burn some stress; putting us in a better mood to end the day.
More Physically prepared
Unlike morning workouts when we’re stiff and tired, at the end of the day, your body has been active mentally and physically. This sets you up for greater success to put forth your best effort and get the most out of your workout when you finally get in to the gym!
Calmer mornings
Because you got to sleep in from working out in the evening, your morning routine can run a little more calmly. Spend extra time with the family, enjoy a bigger breakfast, or knock out some journaling or list writing for the day.
Cons
Crowds
Commercial gyms tend to see spikes in members on site during after work hours. Though mornings can be busy, the number seems to double for those who hit the iron in the afternoon. Availability of equipment gets a little scarcer and if you suffer from issues of anxiety or stress about how to mitigate changes to your routine, it can be overwhelming trying to navigate the busy gym floor.
Life distractions
Unless you’ve made it a commitment to hit the gym after work, life can throw distraction after distraction at you to knock you off your game. Happy hour; kid’s events; family activities; exhaustion from the day; etc. any number of things can pop up during the day to make you want to skip the gym. Keeping a routine and rule to never skip an appointment with yourself can help you stay on track.
Sleep distractions
If you’re working out at night, it’s important to allow yourself proper time to come down. The increased activity increases your energy levels which can cause disruption to your sleep schedule. Allow proper time to come down off the high of training or run the risk of excess energy keeping you buzzing.
Now that we’ve gone over the pros and cons between the two, it’s time to decide the best option for you!
…
…
…
That’s it. That’s the answer.
The best time to workout (morning v evening) is whatever the best time is for YOU.
You know yourself best and you’ll still get the results you’re looking for based on your structured plan regardless of time of day. You know if you’re a morning person or an evening person based on your schedule and energy levels and ability to prioritize what fits best for you.
Like most things related to fitness/nutrition, there’s no “one size fits all” so feel free to try both and see what fits you best. Keep in mind that if you’re typically used to one and want to switch, give it a few sessions to get into a groove as your body will need to adjust to the new schedule.
