Thursday, November 26, 2015

"I eat pretty good" The One Phrase Holding You Back

It's interesting when I meet people or train clients and they use the phrase "I eat pretty good" around me. Their perception of eating well must be on a spectrum that I never heard of because these are the same people that struggle with fat loss.

This phrase is as convincing as Donald Trump's presidential campaign. Sad part is, he will probably win....

Many people believe the way they eat right now is the most efficient way to loose a couple pounds. But being realistic, the past couple years that you've been eating this way hasn't changed. If you're not willing to change, you need to stop thinking it will. These same people fall under the category of thinking exercise can cancel out a bad diet. I never seen one person loose 10lbs when training 3x a week and eating like crap, or not eating enough throughout the day.

One simple thing to remember is if you want to change something in your life, you need to do something that you haven't done before. This is what gives you a different result.

Ask yourself these questions:

1. When was the last time I tracked how many calories I eat on an average day?

2 . When was the last time I ate a combination of protein, vegetables and good fat in every single meal for a week straight?

3. When was the last time I prepared meals for my entire week?

4. When was my last alcoholic beverage?

5. When was the last time I ate out?

If it took you a while to think of an answer for the first 3 questions and fired back quick answers for the last two, you are in deep trouble!

So what do I suggest you do? Look at your daily routine. Be realistic, what small changes could you do right now that will help you reach your goal?

Is getting in vegetables difficult? Try using a greens powder supplement.

Is missing snacks during the day a constant battle? Keep easy to pack snacks with you at all times. Boiled eggs, cut up vegetables and hummus, protein bars, etc.

Every excuse you have there's a solution. You just need to want it bad enough.

Thursday, November 19, 2015

Instagram Famous Trainers

Hate is a strong word, and I rarely use it. But what bugs me the most are the so called "personal trainers" on Instagram or any social media outlet(and I can name a few). They usually have 1 million plus followers and have a cult like following with everything they do; release a product and name it "bikini workout" and over night you're a multi millionaire.

Most of the time these "trainers" don't have a certification behind their belts, but have a body to show off and that's what people want to see. A body image that one day could be theirs.(But realistically that never will happen)

I just want to be clear, I am in no way jealous that they have more followers than me, or they are multi millionaires. Sure a few extra bucks in the bank would be nice, but not if I had to sell out and sell my soul for it.

Recently one of these Insta stars came out and told the truth about her "healthy" and "inspirational" life. She quickly had success by posting pictures on her Instagram account like this...

She realized she wasn't in fact promoting inspiration to women across the world, but instead creating a unrealistic image for women to achieve. The image of having a flat toned stomach, a thigh gap and so called "self love."

In her emotional discussion about self image in this article click here she admits being born with good genetics combined with calorie restriction, missing meals and excessive amounts of workouts paved the way for her success. Her idea of loving herself quickly turned into an ugly realization that what she was doing wasn't helping anyone.

Essena has now deleted her Instagram account, snapchat, and all of her social media accounts and started fresh with a new website helping women over come body image issues.

Now where am I going with all of this? 

I want to let everyone know the fake world of Instagram trainers and fit people creates a pile of crap and expectations that having a perfect body solves your problems. Following someone on the internet because they have six pack abs and you want to be like them is fine, but the moment you begin to hate yourself without knowing it creates a problem. 

Remember all of these people you see online have the gift of genetics. They are the 1% with great bodies of Greek Gods and Goddess. Its equivalent to you playing recreational soccer on the weekends and putting yourself down because you're not good as David Beckham..... When you put it that way, its crazy, but for some reason many people can't get that through their minds.

Remember, be yourself, love yourself, and don't get trapped into that fake reality. 

Thursday, November 12, 2015

New Services, New Projects, Here's what I'm up to!

If you're like me you like planning projects and looking forward to the future and what it holds.

Sometimes I think about projects and ideas so much that my brain will race all over the place to the point where I can't fall asleep at night on a Tuesday night knowing I have to wake up at 5am morning to train clients.

You do everything to try to get to sleep. Count sheep, stop singing that stupid Selena Gomez song, figuring out how many more mortgage payments you need to pay off the house, and of course turn your pillow to the cool side.

This leaves me writing my ideas down and reading a few more pages in my current book and possibly going on my phone to check out some more things. All of this will happen within 30 minutes trying to fall a sleep, then asking myself "what if I did this instead?" "what if I made this first" and then I will hopefully get to sleep around 1am....

So, here is what I am focusing on next that will help you, my readers expand your knowledge in the world of fitness and health.

1. My Website! Yes, I will finally have my own website. I am hoping to have it up and running this December or the latest in January. The reason why I have waited so long (almost a year) to have my own website is content. I could have easily put up a website my first month of my business but I wouldn't have anything! I'd be paying for a page with barely any content.

Now I am at a point where I will have things to offer and have frequent contentfor my readers and clients.

I plan to have a free ebook for everyone who signs up to my website which contains over 20 fitness related tips and explained in detail.

I will have products such as programs, supplements, small gym equipment, meal plans, online training and more!

2. Nutritional Coaching: With the success of my Transformation Challenge I will be offering my clients and online clients a chance for nutritional coaching on a bi-weekly and monthly basis. I've already mentioned this service to those in my challenge as they will have "dibs" on spots first, and then I will be offering it to the general public.

So the first week of December 1st I will advertise this service to everyone and I will have limited spots open. Be sure to email me or comment below to reserve a spot!

3. Meal Plans: Same thing, the participants from the challenge will have the first crack at this service. I will be creating meal plans for you based on what you like to eat and keep it within your macros, calories and what you usually shop for, or need to start shopping for. We will figure out the best strategies to help you to your goal, whatever it may be, and create a meal plan to support it.

Be sure to check when I offer this to the general population as nutrition is usually the fall back on most people's fitness journey.

Now go and enjoy your weekends everyone!

Thursday, November 5, 2015

Reality Check: Making Fitness a Priority

Before I dive into this, just a word of caution. I re wrote most of this, as I was going on a bit of a rant. Hopefully this blog entry isn't too harsh and you can still enjoy it.

As a training coach I see clients come and go. It's sometimes frustrating when someone new comes to me and really wants to change their life around in the fitness department, but some how disappears from the face of the Earth.

I understand life gets in the way sometimes, but I personally think that your priorities are out of whack.

How long can you go with low activity, poor eating choices, nagging injuries and life stress before your health deteriorates and there's no turning back?

You're probably reading this now fire red angry and think I am biased and have no idea how your life is. True, but I have an arsenal of clients and former clients that fit in 3-6+ hours a week of exercise with full time children and a career, doing it all year round without thinking twice.

How? They make it a priority without question. They know they don't have the same metabolism they had back in high school. They know the moment they stop exercising, it takes a short period of time to loose it ( 1 week you loose aerobic capacity, 2 weeks you loose strength about 20ish percent). They know it's hard work and have to continue.

Fitness is a lifestyle, not a 3 month thing where you loose 40lbs and you're good to go for the rest of your life. It's about sustainability, not a quick fix. You see so many of these "12 week fat loss programs"

"10 day juice cleanse starter diet"

"30 day shred fit bullshit program"

You get the idea.... Sometimes this is a place to start for people that creates a addiction to exercise and continue on. But for most, they start, maybe get through a couple weeks and quit.

So what should you consider when you want to get back into shape? Don't think its a 3 month, 6 month thing. It's a life style. Just like being a workaholic, book worm, and "Netflix and Chill"  type are life styles. You don't just do it for a few months and call it a day.

My point is plan that exercise will be part of your life, not just periodically. I never understood why people take "a break from the gym." This usually consists of "2-3 weeks off, and I'll be back" but then turns into a 3 month to a year hiatus from the gym. Why? What's the point? That's equivalent to your car having a few issues, you go get it fixed by the mechanic and tell yourself you won't drive it for a few months now that it's back to normal; a few months go by and you try to start you engine and it's not running as well as it was before when you fixed it.

Remember, since this is a life style change it's going to take time. The more you stop the more difficult it will be to get back into it, and see any real progress.