What’s Your Time Worth?

Each day you wake up, you only get 84,600 seconds.  That’s 1,440 minutes.  24 hours.

How exactly are you going to spend those precious seconds? Wasting it on nonsense?  Wasting it on garbage?
Or are you using it wisely?  Using those seconds to serve a purpose?  Using those seconds towards your WHY?
Towards that reason you pop out of bed, towards that reason you go to the gym, even when you don’t quite feel like it, towards that reason that you do what you do each and every single day.

How are you spending your time?

Fitness Friday

What would it take to get you to commit to a lifestyle of exercise and proper nutrition?  What would it take for a loved one, a friend, a co-worker?  All of the long term health benefits may have zero effect on whether someone takes on a healthier life.  Show them the short term, immediate benefits and you may have a chance.  We live in a “now” world, where everything had to be done yesterday, so this makes sense. 
Changing Tune on Exercise

We posted this article on our Facebook page and got a great response from it, so we wanted to post it again.  Starvation isn’t the answer.  Low calorie isn’t necessarily the answer either, nor is the BS marketing that plays on low cal = best.  The most powerful picture in this entire article is the girl at 3 different weights, but looking her best at the highest of the 3 weights (further showing that scale # is garbage).  Eat lots of whole foods, train smart and hard, and most of all don’t be afraid to build muscle. 
1,200 Calories

We often get wrapped up in doing certain things to ourselves that we know we shouldn’t, but we end up doing them anyway.  Have you ever done anything like that?  On this list, #12 hits close to home as does #28. 
Stop Doing These to Yourself

We love deadlifts.  Have you noticed?  It has so many benefits, such as strengthening the whole body in a big way and teaching the body how to move.  Most of all, anyone can pretty much deadlift in one way or another.  Want a stronger core?  Deadlift.  Want to look awesome?  Deadlift.  Want leaner legs and shredded abs? Deadlift!
Oh and deadlifting is great for shedding lbs. via fat loss.  Heavy-ass lifting induces a growth hormone response, which increases the use of fat for energy.  Poof, fat loss!!

Weekend Workout

Pick a variation, straight bar, hex bar, sumo, conventional, and work on your pulling. 

Start off with 50 bird/dog reaches & 50 dead bugs to warm up, then hit those lifts. 

Start off in a rep range of 5-8. 

Motivational Monday

“Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it!” – Johann Wolfgang von Goethe
What are you going to do today that will take you closer to your goals?  Are you going to take that first step towards what you want? 
Take that first step, that bold choice to begin whatever it is you want, and pursue your dream, pursue your goal!

Fitness Friday

Do you find that you compare yourself to other people on a constant basis?  Why is that?  It never works out in your favor, and in the end, leaves you feeling crappy.  So why do it?  Here’s what I want you to do:  Make a set of rules for yourself to live by that makes you feel good, that makes you happy.  Be proud of who you are, be proud of all your accomplishments.
Rules- Nia Shanks

Eating before a workout or before a race is essential.  You want to fuel yourself.  Just make sure you’re taking in the right foods.
Pre-activity Food

What does a portion look like?  Luckily Precision Nutrition put out a quick little guide to help you along, just in case you’re struggling with figuring that out.

Weekend Workout-

Goblet Squat – 8-12
Push-ups- Max Effort
Pull-ups- 8-12
Reverse Lunges- 12 ea leg
Single Leg Glute Bridges – 15 ea leg
TRX Rows- 15
Plank- 30-60 seconds
Supermans- 15

Go for 3-5 rounds.  Make it challenging, especially on the Squats and Lunges.

Motivational Monday

“The distance between who I am and who I want to be is separated only by my actions.”
We all have goals, we all have dreams.  What are you going to do to get there?  What is your plan?  What is it going to take for you to get from where you are now to where you want to be?  What has to happen?
To get where I want to go, I’m going to work, I’m going to hustle, I’m going to do everything I can to reach the goals I have set in front of myself.