How to Avoid Procrastination

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Photo by Kevin Susanto on Unsplash

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 Feel Fit

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“man lifting barbell” by Alora Griffiths on Unsplash

Have you ever felt that you are not fit? Maybe you are working out hard, lifting weights, putting on muscle and trying to do the right things we just don’t feel fit. But is it that we are not fit or that we are mentally stuck in what we think feeling fit looks like?

It can be easy to get a picture of what we think “fit” looks like. We think that being in shape looks like someone we look up to, or our muscles aren’t what they should be and we end up getting frustrated or depressed about it.

As I said in today’s podcast, we are typically the worst judges of ourselves, we are far harder on ourselves than we should be. Now I’m not saying you shouldn’t push yourself hard, but rather than constantly looking at where you are not, look at where you are. Look at where you’ve come from. Look at how much more you are lifting than what you used to do.

You should have a clear goal of where you want to be, but remember that there is no elusive peak of fitness, there is always a way to become better, to become stronger, so don’t feel like you just are not there, you will always need to work to be better, and that’s okay.

3 Reason to Ditch the Scale

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Photo by i yunmai on Unsplash

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.

How To Motivate Yourself to Go to the Gym

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“man lifting barbell” by Arthur Edelman on Unsplash

Have you ever found it hard actually getting to the gym? You have good intentions, and plan on waking up early and getting it done and gaining the muscle mass you long for, but you end up sleeping in, and just admit defeat, thinking you will never muster up the self-will to get in there.

It happens to us all. It’s hard sometimes to actually get into the gym, but there are some tips that can help you get by the excuses. I talk a lot about overcoming excuses on the podcast.

  1. If planning to go in the morning set yourself up for success. Have your workout clothes laid out the night before, set your alarm and put your phone across the room so you have to actually get up and go get it. And go to bed at a decent time, don’t stay up late binging your favorite show when you know you are trying to get up early.
  2. If you are planning to go after work, plan ahead. Pack your gym bag and have it in your car so that you don’t go home first and get distracted by something else.
  3. Write down your why. Have your reason always in front of you, set it as your desktop background, tape it to your dash in your car, or on your bathroom mirror. You need to know why you want to get fit. Is it for health purposes? Longevity? To have more energy? For your kids? Your spouse? To have more self-esteem? Figure out your reason and hold onto that.

Remember there’s no excuse that can’t be overcome when it comes to gaining muscle. You can accomplish this, it’s just a matter of going for it and committing to get in the gym. You’ve got this.

Keys to Winning Outside the Gym

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Photo by juan pablo rodriguez on Unsplash

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.

Do You Really Need Protein?

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“almonds and milk” by rawpixel on Unsplash

Protein. We hear all about it. We consume it on a daily basis from one source or another. But what does it do, and do we really need it? If you follow my podcast you know how much I talk about nutrition being everything when it comes to hitting your fitness goals. But protein is often misunderstood.

I’ve known some people who wanted to gain muscle and so just started taking whey protein throughout the day. Whey is important, but that act alone is not going to just start making you jacked.

When you workout and exert a lot of muscle energy your muscles are literally starving and, because they’ve expended all their energy. They need amino acids (the building blocks of protein) in order to repair themselves. You see when muscles are worked out they literally tear. Then new muscle fibers come and grow over those tears like a scab on our skin. After these new muscle fibers patch up the tears that results in our muscle being stronger and denser.

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“man holding black dumbbell” by Alora Griffiths on Unsplash

Protein comes into play in patching up those tears, because our muscles need them to heal, otherwise if you are depleted of amino acids, the body will actually pull them from other muscles if it can (which is counter-productive to growing muscle).

So the cure? Try to down a scoop of protein within 30 minutes after working out, this gives your muscles their much needed boost of healing. My video talked about the importance of that this week.

In addition whey protein when mixed in low-fat milk can aid in pushing you up to your calorie range for the day. It’s a quick way to get some extra calories. But as with anything, you need a well balanced nutrition plan and don’t think that the whey protein will be enough to get you jacked. But it’s a very useful tool.