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.

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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.

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.

Want to Quit Your Fitness Goals?

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Photo by Tim Foster on Unsplash

Let’s face it. If you’ve tried getting in shape before if you’ve tried to hit those fitness goals that you’ve been striving for time and again and keep hitting that brick wall, then there is a part of you that wants to throw in the towel. That wants to quit. I mean it should be this hard to gain muscle, lose body fat, or get fit right?

But it is hard. If it was easy everyone would be doing it right? Sure that line sounds good in theory but when you are busting your butt day in and day out and not seeing results you want to strangle whoever came up with that saying.

I get it. I really do. Just because I live and breath fitness doesn’t mean I haven’t had those times, or even still have those days where I just want to throw my hands up and walk away.

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Photo by Joshua Earle on Unsplash

I realized something though. Sure we can throw our hands up in dismay, tell ourselves that we gave it a shot, and go back to the old version of ourselves. But here’s the kicker. We want to change that old version of our self. We know what that old self looks like, know it’s not enough for us.

What is enough is changing things up. If it doesn’t work, that doesn’t mean it’s over and done, that means try something new, keep working, keep grinding, keep sweating, and keep busting butt until you start to re-create yourself into the version you want. If you haven’t checked out our programs they can help you get there. Find them at our website.

Should I Eat Carbs?

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“People eating huevos rancheros, waffles, and breakfast food for brunch” by Ali Inay on Unsplash

With the carbophobia craze in full effect and the keto diet stronger than ever should we eat carbs? Well as we talked about my last blog, yes you should…..as long as they are the right carbs.

So what exactly are the right carbs? Well for starters you want to avoid any carbs containing white flour, sugar, or that are heavy on the starch side. So avoid most cereals, white bread, white pastas, white rice etc.

 

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Photo by Jasmin Schreiber on Unsplash

You want to eat whole grains. Because when you eat something with refined white flour in it, the fiber and grain is taken out, thus making it very hard for your body to process it and put it to use, which then translates to added fat.

Stick to whole wheat breads, whole wheat pastas, brown or wild rice, red or sweet potatoes. Whole grain cereals, whole grain oats. All of these are amazing sources of energy and fuel that your body needs in order to lift strong and gain muscles. So don’t fear carbs, just eat the right kind.

For more on carbs check out this week’s podcast.