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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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

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.

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.

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.

The Only 3 Supplements You Need

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berry smoothie” by rawpixel on Unsplash

If you’ve ever taken a walk into a health food store, or supplement store it’s easy to get overwhelmed. There are a million and one choices and options for protein, and everything else imaginable. Catchy labels like “lose belly fat” or “lift like a beast” are everywhere. Is it all just a lot of hype? Are those supplements really doing anything other than taking money out of your wallet?

Well there are a lot of good supplements and a lot of bad supplements out there (not surprising right?). So which ones should you focus on?

For starters you need protein. I talk in my free course about how you need protein from both food and supplements. If you are lifting your body needs the extra protein to rebuild your muscles, otherwise after a workout if they are depleted they will literally take the amino acids they need from your existing muscles (counter-productive to building more). Stick with protein powders that don’t contain a long ingredient list or have extra fillers in there.

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“sliced lemon on white ceramic plate” by rawpixel on Unsplash

The second supplement that should be on your radar is Creatine. Creatine is something our body naturally produces. It gives our cells energy. So when we take extra Creatine our cells have more energy to expend when we lift in the gym, thus causing us to exert ourselves more, tear our muscles more, and ultimately build more muscle. There are two types of Creatine: Monohydrate, and HCL. Stick to HCL. The monohydrate version causes your cells to retain water which will give you a bloated look and feel (not what you want). Take this about 30 minutes before your workout, I suggest taking it with your pre-workout (bonus supplement that you should be taking).

The last supplement I recommend is fish oil capsules. This helps with lubricating the joints which get a lot of tension on them in the gym, helps keep you lose and lubricated. We are talking about supplements more in this week’s podcast episode. Check it out here.