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 Quit Saying Tomorrow

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Photo by Toto Linares on Unsplash

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.

Why You’re Eating Wrong

wordswag_1536861005165What if I told you that the key to everything you want with your fitness level has to do with food.  Would you believe me?  Sure the gym is important.  Working out is important, but it’s a very small piece of the puzzle.

With that being said, there is so much information both good and bad out there about nutrition.

Starting Monday I am launching an exclusive video series talking about the do’s and don’t of food.  All you have to do is be a part of my Facebook group to watch them.

Join here: Bones to Bulk Facebook Group

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 Exercises to do Outside the Gym

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Photo by rawpixel on Unsplash

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.

Why Age Is Not An Excuse

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Photo by Alora Griffiths on Unsplash

When it comes to working out does age really play a role? Should it? While there are a few things to keep in mind about working out as we get older, the answer to the questions is an affirmative ‘yes’.

Thinking that it’s too late to start or that you are too far gone is a load of crap. The truth of the matter is as we age there is no more crucial time to start lifting and maintaining our health. Once we hit our 30’s if we don’t lift, we actually begin to lose muscle mass. Each year it declines, as I discussed in this week’s podcast.

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Photo by Alora Griffiths on Unsplash

But the good news is this isn’t the way it has to be, and there is a remedy for this. Start lifting! Slips and falls are common for the seniors and they usually result in less than favorable results, but by lifting not only do we develop our core and balance, but we strengthen our bones.

When we lift, it’s not just our muscles that grow, our bones increase in density and size as well aiding us in our aging process. So stop saying you are too old to start or that it’s too late. Otherwise, another year or five years will pass you by and you will be wishing then that you had started now.

So stop thinking about it and start lifting. You deserve it and your body deserves it. Find out more in my video.

Why Your Bench Press Is Wrong

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by Alora Griffiths on Unsplash

Head into any gym on any given day and chances are someone will be on the bench press. Pumping out reps. It’s one of those staple workouts that must be done. But are you doing your bench pressing right? Are you even hitting your chest muscles while performing your reps? There’s a chance you aren’t. There’s 3 major mistakes we can make when doing the chest press.

  1.  Arching your back. From slight arches to insane ones, it’s easy to arch your back so much that your back barely touches the bench. This is taking the load off of your chest muscles and also setting yourself up to get hurt. Keep your back flat on the bench.
  2. Not coming all the way down. So often I see people only come about half way down with the bar, or stop a couple inches above the chest. You want to bring the bar completely down so it touches your chest.
  3. Bouncing. This is the last common mistake I see, performing your reps so fast that you are using the momentum of the movement to “bounce” the bar back up after it comes back up.

All of these mistakes are easy to do, but also are easy to correct. So next time you are trying to crush it on the chest press, evaluate yourself and see if you are making these mistakes. For more check out this week’s podcast.