How Are Those Goals Going?

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So here we are more than two weeks into the new year.  How are those goals going?  By now you may be struggling to maintain that motivation, you may feel like that first week you were crushing it, second week slowed down a little and then you feel like you are losing steam now.  First things first.  Take a deep breath.  Whether you are on your journey to building muscle, toning, or losing weight.  This is a process.  You’ve got to rethink fitness.  This isn’t something you do for a little while, hit your goal and then stop. This takes time.  It’s habits that we built and add to over time over months and years.

I am always surprised when people say that getting in shape takes too long.  My question to you is, what is the alternative?  Time is passing by regardless.  This year will go by and the next and the next, and whether you workout or not 2019 will come, and then 2020 after it.  The question is whether you want to be the same in 2019 making the same goals in 2020 and so forth.

So let’s break this down.  Let’s say your goal is to lose 40 pounds, and by the end of 2018 you lose ten.  Okay sure you can beat yourself up and think that you failed, or you can view it that you lost 10 pounds, learned a lot, and can then go even harder in 2019.  See this isn’t something done over night, and that’s okay.

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If it helps, think of it like having a kid.  You don’t have a child and then think oh in a year, it’s going to know every thing, be able to get a job a degree and go off in the world.  It takes time.  Same deal with fitness.

So if you are struggling right now with your goals because you aren’t seeing the results.  Relax.  You are two weeks in.   You’ve got a whole year to continually improve.  So do what you know you need to do each and every day and little by little change will come.  Don’t give up.

It’s helpful sometimes to get connected with people who can keep you accountable and keep you encouraged.  If you are on facebook, we have a great community of people to help you in achieve whatever your goals are.

You can also always find more motivation, tips, and videos at Bones to Bulk.

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Get Out of Bed

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So a question I get asked a lot is “how do you find the time for everything?”  Life is busy.  I work full time, am working on my bachelors, run Bones to Bulk, have a family including two small children under the age of 5, and still have to squeeze in my own workouts and meal prepping.

First off let me just say while it is not easy, it is completely doable.  So first step to building muscle.  Is know that you can.  Regardless of what anyone has ever told you, you absolutely can, so get your mind there.

Second get your butt out of bed.  You can’t expect to sleep till nine or later every morning and accomplish everything you need to.  Strive for 5am.  Much of the world is still sleeping which gives you a leg up.  If you can’t get your workouts in after work, or while the kids are in school, I know you can get it done at 5am.  So get out of bed, keep your phone on the other side of the room, install one of those annoying alarms that won’t turn off until you solve an algebraic equation, and get up.  Does it suck, absolutely, but get through a month of it and you will be golden.

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Third, by getting up early you will have already accomplished a lot on your to do list, which opens up even more time later in the day to further along the movement to your goals, such as food prepping, research, and even any side projects you’ve been wanting to do.  It does something not only to your body, but your brain when you start accomplishing your workouts first thing.  And you will soon see the benefit.  So get out of bed and make it happen, after all, you have goals that need crushing.

Fourth, don’t go at this alone, join a community that understands the struggles and helps each other through them.

Prove It

 

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I believe there is voice inside that is always calling to us, to be better, to rise to the occasion.  We are told by a lot of our society to blend in, fit in, and just do enough to get by.  That being content with where you are at is all that is needed.  That there is no need to prove yourself.

Well you’re right, there is no one you need to prove yourself to in this world except one person.  You.  That’s right.  How many things are there that you’ve dreamed of doing, say one day you’ll do it, or look back with regret wishing you had?  How many things do you say you will do when you have more time, more money, and less to do?

You will never have more time, we all have 24 hours in a day and that will never change.  It’s a matter of priorities.  If you’ve got kids, I feel you, it’s tough, tough to work, to go to school, to have side projects, to take care of them and stay in shape and eat healthy.  Hard?  Absolutely.  Possible?  Absolutely.

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Remember that whole thing about proving it to yourself?  You are way more capable than you probably have ever imagined.  You can do anything you set your mind to, anything.  That doesn’t mean it’s going to land in your lap on a silver platter.  It means you will have to work for it.  You will have to grind for it, day in, day out.  But it will be worth it. It will be worth it for how you feel.  Not just on the outside but on the inside.  That you have accomplished what you want, that you have met your goals, that you are capable, and that you proved it to yourself that you could.

So next time someone asks you what you have to prove?  Tell them everything.  You have everything to prove to yourself.

Find more at Bones to Bulk

Don’t go it alone, join the facebook community and get plugged in.

Why You Should Change Your Routine

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So routine is a great thing to keep you going to the gym and eating healthy.  Routine turns into habit and habits are not easily broken.  We normally think of habits as bad things, but there are good habits we can develop too.  So why would we want to break up our routine?

Well for starters, our muscles, like anything else, get into a routine and can get stagnant, and then stop growing.  So we need to break up our routine to keep them guessing if you will.  By changing up our workout routine we throw our muscles into a confused state and in essence work them out more which causes the muscle fibers to stretch more, which leads to more muscle growth.

bones to bulk

So in order to combat that plateau, change up your rep range each week.  As you do change your rep range, increase or decrease your weight.  For instance lets say one week you aim for 12-15 reps.  The next week drop it down to 9-11, then by week three 6-8, and week four, 3-5.  So your reps are decreasing each week for a 4 week cycle.  Now each week the amount of weight you are lifting should increase, probably only a  little bit from week one to two, but by week 4, you should be lifting a significant amount more than in week 1.  Then at the end of the four weeks, repeat the process.  While this is only once example of keeping your muscles guessing, you get the idea.

So break up your lifting routine.  Your muscles will be glad you did.

To find more info check out Bones to Bulk, and if you feel some accountability and encouragement would help you, join the Bones to Bulk Facebook Community.

Uphill Battle

 

 

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Photo Credit: Gary Crawford, https://www.flickr.com/photos/absintheboy/

So here we are four days into the new year and I don’t know about you, but it’s already kicking my butt.  Not so much in fitness, but in general life which then translates to my mental state which then can affect me in the gym.  Now regardless I’ve still gotten in the gym every day but that doesn’t necessarily mean I’ve “killed” it each day while I’m there.

And while I’d prefer some things to be different, I have to accept that life doesn’t always go as planned and we have to readjust, re-evaluate and then keep going forward.  That’s really all we can do.  Where we get stuck is if we just stop.  If we sit down and stop moving, get overwhelmed by the mountain ahead of us, and lose focus of the few steps in front of us.

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So no matter what comes at you whether in the form of work challenges, relationship challenges, or fitness challenges, don’t give in to the desire to quit.  Don’t give in to that desire to take the easy way out, or the road most traveled.  Instead go where the way is uncertain but leads to a better life, a better you.  2018 may have started great for you or started rough, but anything that has happened is behind you.   So get out there and kick some ass now.  You’ve got this.

Find more at Bones to Bulk

Join the community on facebook.

Online Personal Fitness Coaching

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Hey everyone. I am starting an 8 week fitness coaching program online. Course will include weekly video conferencing where I will personally meet with you, offer advice, answer questions, and keep you accountable. It will also include my guide, meal and workout plans. Only five spots available starting January 4th. $75. Comment below for more info or if you are interested. #fitnesscoaching #onlinefitnessprogram #personaltrainer

Fear and Fitness

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Let’s face it, life throws us some curve balls sometimes.  When it does we are often taken aback and don’t know how to pick ourselves up and continue on.  Fear is a real thing, it can grab us and shrink us down into our insecurities.  It can cripple us, it can keep us captive if we let it.  But let’s be real, fear is only as powerful as we allow it to be.

We have two options when it comes to fear keeping us from chasing after our goals, our  dreams, and our aspirations.  This carries over not just in fitness, but with our career, college, family, you name it. Those two options are:

  1.  We give in to the fear. We allow it to sit down and set up shop in our lives, keeping us in a semi miserable state where we dream of the weekend, and the “someday” that may or may not ever come.  It is a safe choice though we fail to truly live in this scenario.
  2.  We open the door, walk out, wave at fear, and keep going.  We don’t allow it a chance to cripple us but keep marching, keep pushing, keep going.  We do the thing that scares us, whether it’s quitting our job and going after that dream we’ve always had, or whether it’s feeling uncomfortable as we walk in that gym for the first time.

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Our fear doesn’t have to control us.  Don’t give it any power.  Suck it up, pull your coat tighter around you and walk out strong and deliberate.  There is no one who can do it for you, and no one will judge you for trying to better yourself.  And if they do, smile and walk by them as well.  You’ve got this.

Find more info at Bones to Bulk

Don’t go it alone, join the Facebook community