Motivational Monday

For every time you try, you are no doubt going to fail.  There are going to be times where you fall down and you are not going to want to get up.  I’m telling you to get up, get stronger, get moving. 

You need to keep going, you need to keep pushing, you need to keep grinding. 

The more you adapt, the more you adjust to what life throws at you, the more success you will see. 

As Eric Thomas would say “Rise & Grind”

This couldn’t be any more true.  Tomorrow is our 1 year anniversary.  In that one year, there were times when we failed, there were times when we fell flat on our face, there were times when we struggled.  We got up, we kept pushing, we kept grinding away because we knew the end result would be worth it.  Today we have an awesome facility with awesome clients that we are super proud of.  Get past every obstacle, every wall.  You never know what’s waiting on the other side. 

Fitness Friday

Exercise has many benefits that we already know of.  However, there are a few that you may not be aware of.  Did you know that through exercise, you can boost your immune system, you can increase your brain power, and can help you de-stress.  Now, while not visible, these are benefits that we wouldn’t mind getting.
Exercise Benefits

What is the problem with most fitness programs for women?  They fall prey to most the BS wrong information that is out there, namely that women shouldn’t lift heavy, and eat 1200 calories.
Check out this video for some great info.

If you’ve been checking out the articles that I recommend, you’ll notice quite a few from a Dr. Yoni Freedhoff.  He’s been doing a series of short videos to debunk various nutrition myths that are out there.
Check out his website to see all 7, and if you want to stay up to date on his postings, you can follow him on Facebook.

Most people have a love/hate relationship with food.  Obsessively thinking or restricting yourself from food could lead to an unhealthy relationship with your food.  It’s super important that you have a healthy relationship because in the end you won’t demonize food, you won’t regret eating this or that, and in the end you ll be way happier.  Some people just struggle with their nutrition.
14 Habits of People with Healthy Relationships with Food

Why do you exercise? We need to shift from a thought process of Exercise = Punishment, to Exercise = Movement.
Why you exercise?

Weekend Workout
Lateral Lunges
Spider-man Climb w/ Rotation
Reverse Lunges
Mountain Climbers
Bodyweight Row
30 seconds on/20 seconds off
3 rounds

Why Do You Exercise?

Why do you exercise?  Why do you go to the gym?  Why do you get up early in the morning to go for that run?  Is it because of that piece of cake you ate last night?  Or is it because you just love the feeling of your body moving?

This question was posted on our Facebook page last night and the answers that we were getting were awesome.  Some examples we got were:

  • To see how far I can push myself
  • Stress Relief
  • To be healthy
  • It’s what I do for “me”
Those are reasons to exercise.  However it would seem based on what I’ve experienced in the past is that we’ve gotten a little confused as to why we actually exercise, or why we should exercise.  Just take a peek into most gyms and you’ll see people punishing their bodies because they hate how they look or hate how they feel, or they feel they need to make up for their diet the previous day. 

Here is what the current mindset is:  Exercise = Punishment

No one starts a healthier lifestyle or an exercise program because they love movement or they love exercise.  They start because exercise has become a necessary “evil” in the battle of the bulge, in this constant fight against the scale. 

This cycle of self-punishment has to stop.  Exercise has to stop being associated with negativity, because the more you look at it like punishment, the more you put a negative connotation on it, the more and more you are going to hate exercise.  When you hate something, you’re not going to do it, you’re not going to see the benefits from it, and in the end, you might as well not do it. 

Here’s the solution: Change the mindset.  Exercise = Movement

Switch from “I HAVE to work out,” to “I GET to work out or “I WANT to work out.”  “Have” implies that you have zero choice in the matter, that it’s forced upon you.  “Get” or “want” is associated with choice.

See that positive spin right there! 

Don’t take for granted that you have the ability to move, as some people would kill to be able to move.  Avoid looking at exercise as a means to burn calories, or lose weight.  That is completely secondary to the real reason we exercise.  Exercise because you love moving, because you love the feeling of being able to move your body through space, because you love that feeling of lifting something off the ground with no effort, because you love the feeling of being strong.

I want to leave this with a quote:

“Most people are focused on the result, I look at the results as a bonus.  Sure I have specific goals that I’m working towards but I think the process of getting there is much more important than the end result.  It’s the work that transcends, the work builds character and sharpens you.  The work teaches you humility & aggression.  The work strengthens you physically and mentally.  The process is really what it is all about.  The results…they will take care of themselves.” 
-Adam DiBella

Fitness Friday

There’s always a lot of great articles to go through when putting together this list.  Presenting info that is both informative and relevant goes along with making sure you have the best info at your disposal.  Educating you and not letting you fall for some of the garbage that is out there is important.  It helps in the long struggle to get rid of myths, false claims, and bad information.

One of the biggest pieces of garbage out there is the “detox.” There is no need to buy $60 juices that are marketed as some cure for weight loss or a “jumpstart.”  It’s freakin juice!! Nothing special at all.  Do you have a liver? Is it functioning properly? Do you have kidneys?  Are they functioning? Did you answer Yes to those questions?  Awesome, you have all the detox tools you need!!  Yay!
Here are some more useless diet claims: Diet Claims

Along those lines, we’ve often been fed nutritional advice and we take it as fact all the time because “Person A” or “Person B” said so.  Advice from long ago to avoid fat, to make everything low fat is kind of why our society is in the obesity epidemic it is in.  What other crappy advice have we been told?
Destructive Nutrition Lies

This is an upcoming post that will likely be posted Wednesday, but a little preview is that exercise needs to be associated with loving your body, loving the feeling of your body moving.  Not because you hate your body.  You exercise to feel good, to get that rush of endorphins that are released when you exercise.  It is no way, shape, or form punishment.  It should not be punishment for that cheeseburger or those cookies. 
This article touches on that kind of mindset, and how exercise is becoming the next “eating disorder”
Exercise Bulimia

On a lighter note, here are 15 weird fitness records.  I really only heard of the plank record, the rest are kind of interesting to down right weird. 
Fitness Records

In honor of Easter, here are some great ideas for Easter Baskets that goes past the usual jelly beans.
Easter Basket

Weekend Workout

Jump Squats
TRX Rows
Reverse Lunges

30 seconds on/20 seconds off x 4 rounds
Take 60-90 seconds between rounds

Motivational Monday

Bad days are going to happen, but you have to let go of them. They happened, but guess what, tomorrow is a new day! 
Life is a series of moments, and that bad moment is gone in a flash, and you’re ready for the next moment.  That bad day is gone tomorrow.  Make those moments great! Make those tomorrows great!