How to Avoid Procrastination

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Do you struggle with getting to the gym? Struggle with eating right? When it comes to food prep do you fall short?

Fitness isn’t easy. If it was everyone would be in great shape right? But good things take work. What does come easy is procrastinating. So how do we avoid the procrastination?

First off, don’t delay when it comes to working out. When your alarm goes off, don’t hit snooze and lay in bed. Set your phone across the room, jump up and go. If you are going after work, don’t come home and get comfortable. Walk in, change, and then go.

For your food, you’ve got to make it a priority. Don’t wait until you have time to grocery shop and prep because it won’t happen. Plan a time for it on one of your days off, and go after it. Go shop, and then as soon as you get home prep everything.

Having your food on track, will help keep everything else on track because you will feel like you are making progress, which will help with your workouts.

Drink water. This seems like it has nothing to do with staying on track, but as you drink lots of water, you will feel healthier, and your mind will feel like it’s accomplishing more.

Don’t skip days. If you start skipping days it will become easier and easier to skip days. So don’t allow yourself to get lazy. Stay focused, stay hungry, and stay determined.

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How to Quit Saying Tomorrow

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Have you ever found yourself saying, ‘tomorrow I’ll go to the gym’? How about the infamous, ‘I’ll start my new workout plan after the holidays’. In truth there will always be some reason to put off working out and going to the gym. It will never be convenient, there won’t ever be ample amount of time, and you won’t be less busy next month.

So why tell ourselves these little lies? Because it makes us feel better about ourselves thinking that we are going to do something, even if we truly have no intention of starting.

When we talk to people we can tell them how ‘we are going to be starting soon’. It allows us to save face.

Let’s face it, if you are not actually doing it, no one cares about your talk.

So what do you do? Quit putting it off. Quit making excuses. Quit waiting to feel like it. You will never feel like it and if you wait for that, the next decade will pass you by with no change. I mention in this week’s podcast how the excuses we create in our minds can keep us stuck forever if we continue to let them have their rule.

Just go. Get your ass out of bed. Go after work regardless of how tired you are. Don’t come home and sit on the couch. Change and immediately leave again. Don’t give yourself any opportunity to fall into an excuse. If you need some accountability check out our private Facebook group and get plugged into our community.

3 Reason to Ditch the Scale

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Have you ever found yourself weighing in every day and getting frustrated at not seeing the changes you want? When you are on a fitness journey and are trying to gain muscle mass, it can be extremely frustrating to not see the numbers you want to on scale and correlating it with failure at not gaining muscle mass. It can almost become an addiction.

First let me say that I am a big proponent in weighing in from time to time when you are starting out. You don’t want to workout for six months and never step on a scale and realize you have not been on track for that length of time.

So I do recommend a once a month scale check-in just to see where you are at. But with that being said, it should not dictate your fitness journey. Here are 3 reasons to ditch the all controlling scale.

  1. It can dictate your actions too much. If you are weighing in once a week or more, you may change up your routine too soon. It takes time, Rome and your muscular body were not built in a day, so don’t fall into the trap of weighing in all the time.
  2. Is that ideal weight really ideal? Often we get stuck in our heads a certain number that we want to be and we are not happy until we do. But the goal is to be happy with our bodies and how we feel. One time I was convinced I should be a certain weight, and I made it to that weight and felt sick and bloated all the time. I realized it wasn’t my ideal weight and adjusted accordingly.
  3. Losing sight of the goal. I always talk about finding your why when it comes to your fitness goals. By focusing solely on the number on the scale we can lose sight of why we started and where we want to be.

So while yes you should weigh in once a month just to get an idea of if you are on the right path, the scale should be simply an aid in your journey not a dictator.

Should You Workout When You’re Sick?

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So you’re in a good routine with your workouts and then that dreadful sickness creeps in. You hope that it’s just a scratch in your throat, but soon you feel bad, your temp goes up and you are crushed that the great habits you had been working on are now drifting out the window as your body gets used to being sick. But is that how it has to be?

Should you workout when you are sick? First off if you are blazing a fever, you are very contagious so don’t go contaminating the gym. But with that being said, you probably should still workout.

You know your body better than anyone, what it can handle, and what is typically too far for you. While I do recommend resting a day or two when you are sick, don’t wait any longer. Often by the end of two days, any fever we’ve had is gone, and sure we probably are not 100% back to normal yet, but you are well enough to at least get in a partial workout.

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I mentioned in this week’s podcast how you may not be able to go as hard in the gym if you aren’t completely better, and that’s okay, you still should get in there and do some things. Because staying out of the gym for more than couple days is going to hurt your habits. And habits which I talk all the time about in my videos are crucial to your success.

I’ve seen it before. Someone gets sick and then they quit lifting for over a week, by the time they are all better, the body is lazy and doesn’t want to do anything and they fall off the cart and go back to square one.

So while you need a day or two to rest and get rid of the fever, don’t delay any longer.

Make sure you stay hydrated with tons of water, but don’t be afraid of lifting (go easy and maybe lighter) after a couple days.

Keys to Winning Outside the Gym

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We know the importance of the gym, but have you ever asked what you need to be doing outside the gym to get to your fitness goals?

There are some musts when it comes to staying on track throughout the week, because let’s face it some days getting to the gym is one of the easier aspects of staying on track. And while home workouts can be beneficial outside the gym like the ones in our free program, it also takes knowing how to handle food.

The real challenges can come in the form of the donuts in the break room, your kids’ Halloween stash, or your favorite pizza delivery service on speed dial.

Because while workouts are important, food is something we have to face almost 24/7. This is something we talk about it this week’s podcast.

The first key to resisting eating something you know is going to screw up your routine, is know it’s coming. You know there’s going to be junk in the break room, so make sure you are packing your snacks and lunch bag, and if possible just avoid the break room.

2. Prep your meals, cooking and preparing meals ahead of time can keep you from picking up junk food on those days when you get home late.

3. Stay hydrated. Drinking water throughout the day not only is super beneficial for your body, but can curb cravings and make you feel more full, making it easier to resist those candy bowls set out everywhere.

Eating healthy doesn’t have to be hard, it just takes some planning and knowing what you are going to run into ahead of time.

3 Exercises to do Outside the Gym

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When it comes to workouts we typically view them as only taking place in the gym. And let’s be real, if you are wanting to gain lean muscle you do need to be working out in the gym, but there are a lot of things you can do outside the gym to help you get strong. You can find more on this in this week’s podcast.

  1. Push-ups. Yes this may seem like a no-brainer, but push-ups can do so much for you, working your biceps as well as your chest muscles. Varying how wide your hands are can even work out your triceps, as well as bring more focus to your chest. Don’t be afraid if you can’t do a ton. Do as many as you can, take a break, and then do more. Set a timer for two to three minutes and do as many as you can during this time.
  2. Sprints. While this may seem weird to build lean muscle, it helps develop sudden bursts of power, and you can do them in your backyard, a side-walk or wherever there is a little open space. Again this isn’t something you have to do for long. Five minutes a day will go a long way.
  3. Crunches. Don’t feel you have to do an insane amount, but set a timer for 5 minutes and pump out as many as you can, rest, and go again.

Don’t be afraid to get outside the box and do some extra workouts when you are outside the gym. A little bit every day goes a very long way.