Life Vs Fitness Life

Many clients have used this line,

"I'm too busy"

This phrase alone prevents clients reach their potential.

I find it difficult to help them when one foot is in the gym door and the other is out. If you are committed to your health, you should make an effort.

I completely understand everyone has their issues, baggage, work stress, children, so I can not judge.

But, if you are being prescribed medications for blood pressure and cholesterol and a handful of other things, that can be easily avoided by just moving. I'd choose to move than suffer.

Many people tend to forget that if their health lacks, how will you enjoy life? How will you keep up with your children? How will you enjoy your vacation if your body aches?

Sometimes I get frustrated with clients who complain they can't eat healthy...

I think to myself that if I really had to, I'd force feed clients vegetables every day like their Mother's, but it would probably end up like this.....

  

So you might be asking "HOW DO I MAKE EXERCISE AND CLEAN EATING A PRIORITY?!?!?!?"

It's called your limiting factors. Every day things come up, work, children, life in general.

First. Create a list of things that are limiting you from achieving success.

For example.

"I can't eat a snack at work because I have meetings all day and end up starving all day."

"I have to eat out for every lunch for work"

"All my friends like to eat out every weekend"

"I forget my lunch at home"

"I bring my lunch to work, but I don't eat it"

"I eat what my kids eat"

etc

Now what would have to change in order for you to succeed? In a perfect world what would have to happen to achieve this?

With that in mind, you'll begin to think a bit differently at the situation.

Things like,

"I'll bring a pre-blended protein shake to work and chug it between meetings"

"I'll stop watching another episode of House Of Cards before bed"

"I'll ask my spouse to help me cook for the week"

"I'll have a stash of protein bars with me at all times"

"I'll tell my buddies I won't be smashing down 8 beers on a Wednesday night"


There's always a solution, its the amount of importance and priority you put on top of health and fitness.

Just remember things mentioned above don't happen over night, they take time.

And if you are ever struggling just remember.....At least you're not married into the Kardashian family.....

Success Story: Hilary

Hello Everyone,

Today I wanted to share a success story of one of my clients.

Hilary, started training with myself and a couple other coaches about 3-4 years ago. Then she realized I was the only coach that would wake up early enough and contentiously train her at 6am week to week.

For a 6am client she probably has the most energy I've ever seen, and did I mention she's also a mother and still finds time to kick butt in the gym!

I do not know how she does it, especially when I, myself don't get going and out of that fuzzy sleepy state until 9am every morning.

Since then Hilary has put in the time, effort, and has taken every single bit of advice I have given her and went above and beyond that. Sometimes so much that I needed to tell her to slow down.

Here is Hilary before she started with me

And here is Hilary now kicking ass and taking names!

Now she is able to not only cycle over 100km and run 10km as a warm up, but also be incredibly strong. From deadlifting 185lbs to performing 5 bodyweight chin ups, she has come a long way and is still continuing to surprise me with her dedication in the gym.

I am very proud of her and all of her accomplishments, she is a great role model for all women out there, thinking of becoming the best they can be.

Great work Hilary!

Back Squats Are Out, Single Leg Squats Are In!

Many of you who are avid exercisers, on and off agains, or used to train "back in the day" all have probably done a back squat or some sort of variation.

The back squat used to be the back bone of every program, until people started to injure themselves and/or became a "half repper" and cheat yourself in thinking you are progressing....

I'm not bashing on the back squat nor am I proclaiming you need to stop back squatting. I just think personally there are safer, and more challenging single leg exercises you could use when training and training clients for their goals.

For example. Sometimes you won't have a spotter for a heavy back squat, and you end up crushed underneath the bar like a pancake.... Not a good scene at a public gym.

To be honest, unless you're a professional athlete, or competing in a power lifting meet, you don't need to back squat. Go down the safe route and really challenge yourself with these below.

1. Split Squats

2. Reverse Lunges

3. Walking Lunges

4. Single Leg Deadlift

5. Single Leg Squats to Bench/Pylo Box

6. Single Leg Step Downs

7. Rear Foot Elevated Split Squat

8. Full Pistol

9. Single Leg Skater Squats

10. Cross Over Step Downs

I put these in a certain order of progression. I know there can be a debate on which one is more difficult than the other, by adding load in the goblet position, offset position, and so forth. But for the sake of this article, don't be so critical and become an internet fitness guru, and enjoy what I did for you here.

Are You Ready To Change Your Life?

"I wish I could have a body like that"

"I hope I'll be fit by Summer"

"I can't eat every three hours"

Sound familiar?

All of these phrases above describe an individual that is not ready for change psychologically. When you use words like hope, wish and can't, you automatically set yourself up for failure.

It's like the 50 Shades of Grey premier on opening night and you and your significant other are standing in line outside of the movie theatre to get in with an attitude of "this is going to be lame" you set yourself up for a bad experience.

Where as if you go into it with a positive attitude, you might be able to get something out of it...

In this case, a poorly written book that was created into a movie that didn't do justice for Jamie Dornan.....So, no, nothing positive....

   

Now that I got your attention, lets get back on topic.

When it comes to changing your lifestyle to a more active one, there will be many challenges ahead. Many people know exercise and clean eating is essential to longevity, but sometimes you might not be actually ready for it.

Did you ever think your readiness level might not be high enough?

Try answering these questions if you are truly ready...

1. How badly do you want this?

2. Am I ready to sacrifice certain aspects of my life to be healthier and happier?

3. What am I willing to do to get to my goal?

When you start using words like 

"I want"

"I will"

"I'm determined to"

These are signs of compliance and development of good habits.

A great tip from Precision Nutrition is focus on one habit a month. You are 80% more likely to accomplish one habit at a time and stick to it.

Even if it's as simple as drinking 3 litres of water every day, taking a walk, or bringing snacks every where you go.

If you're a visual person like I am, use things that celebrate that. Use sticky notes around the house for reminders to workout, cook, etc.

Put your keys on your lunch in the fridge so you won't forget your lunch/snacks for work.

Use reminders on your phone for certain days and times. For example, set an alarm every Sunday afternoon to cook for the week. I do this for everything and works great to help me a lot especially when I have many things on my mental to do list.

So now the question is, are you ready to change your life?

One exercise you should be doing, but you're not Part Two!

Hello Everyone!

If you can remember a couple months back I wrote this blog post "One Exercise You Should Be Doing, But You're Not" It seemed many people were interested how to get great looking glutes like these.

        

And yes I googled "fit asses" for the pictures above haha.

Anyway, it had great feedback, likes, shares, etc. Because of it's success I will mooch off it completely like the endless Fast and Furious movies. RIP Paul Walker....

To refresh your memory I started the article about the barbell hip thrust and all its glory. Along with it, I threw in some other variations you can do. 

Now you're probably so eager to get fuller looking buns you want more exercise variations.

Below are three variations I throw into the mix with my clients.

1. Band Resisted Hip Thrust.

Sometimes its difficult to steal a barbell to yourself, so adding a band for resistance is one answer. 

To do this exercise correctly, take two heavy dumbbells ( I used 70s) and wrap a band between the two dumbbells, and place the band right on top of your hip bones, just like a regular barbell hip thrust, and proceed with the thrust!

I like this variation as you can get different levels of resistance depending on what colour band you have. Even if you are limited to one band you can always move the dumbbells further away from each other, and create more tension.

2. Single Leg Band Resisted Hip Thrusts.

Similar to the one above, but with one leg. Again its a more advanced exercise so if you're not feeling your glutes on fire and feel your low back, you're most likely not ready for this one.

3. Single Leg Deficit Hip Thrust.

This one adds a deficit component to the exercise which 1. makes it more difficult, 2. higher demand of mobility in the hips 3. destroys your glutes....

There you have it, go on my fellow readers and begin thrusting into your new buns!

"How a Chin Up Can Change Your Life"

This one is going to be a short one today, the week did not have enough hours this time haha.

This past weekend I attended a conference in Seattle which I go to every year. I look forward to conferences because they refresh many aspects of my view on fitness. If its one thing how I could improve an exercise or how to be a better coach/person, its worth the time and money.

Going in I was particularly excited to see one of my favorite presenters Martin Rooney.

To describe him in words he has the energy of the energizer bunny on steroids. I've never seen/met someone so passionate about fitness, which makes me want to be that much better just being around him.

I can only imagine how he rubs off to his clients he trains. If I had to choose a role model for a training coach, this is the guy.

Anyway, couple weeks prior to the conference Martin put out an amazing article about his wife.

http://www.trainingforwarriors.com/2015/05/how-a-chin-up-can-change-your-life/

In this article he describes his wife's weight loss journey and goal to get one chin up. Keep in mind Martin's energizer bunny passion for fitness, because I'd assume his wife is not actually like him, and would be a tough situation to be in if you're an opposite.

This blog post he wrote, had the most hits, likes, shares, etc than anything he wrote prior, which means this hit home with many people.

Often people think coaches' spouses are exactly like them, but in fact they are just like everyone else.

For example, my Angel, does not get excited when making kale chips like I do or finding a 100km + cycling event and can't wait to crush.

Give it a read, and let me know what you think!

The "Dad Bod" Craze

Before I start, I am in no way trying to portray the "Dadbod" as something horrible, I am only placing my opinion on the thought process behind it. I completely understand the mental, emotional and physical challenges when it comes to changing a lifestyle to a healthy one.

I am making a point against allowing men to think being 10-20lbs over weight is acceptable which then allows them not to even try to become healthier with exercise and healthy choices.

I wanted to throw this out there for discussion and YOUR thoughts, not judgmental comments.

So, lets get started.... This is the newest craze, the "Dadbod"

Here we have Leo enjoying some sun and showing off his "Dadbod" What is it exactly? You're not necessarily considered "fat" or "obese" but a little pudgy around the mid section, or have about 10-20lbs to loose to FEEL better.

One point to make here, Leo is 40 years old, and is a VERY talented actor and multi millionaire. So essentially he can do whatever he wants, and shouldn't be the poster boy for the DadBod.

I emphasize FEEL, as my next points will help my case.

This whole internet craze happened when a 19 year old woman named Mackenzie Pearson wrote a diary entry called "Why girls love the dad bod"

Again, I emphasize that she is 19 in bold....Not a 40 something mother of 3 with a more in depth view and opinion.

She has a quote in the first paragraph that states

The Dad Bod says, "I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza a time."Its not an overweight guy, but it isnt one with washboard abs, either"

First off, many fit individuals will admit that their cheat days look like this above when they are in their 20s.
But try doing the same activities in your 30s or older and these guys will quickly realize they are not in their 20s anymore and wont be able to do so.

If you're 30 and above living a life style described above I'm sure your life span won't last too long as you will most likely run into a jammer or some sort of heart infarction....

Here are some key points she wrote, that I will break down for you

1. "It doesn't intimidate us:.....We are insecure enough as it is. We don't need a perfectly sculpted guy standing next to us to make us feel worse."

Okay, I get it, women are insecure, and would feel intimidated if the guy she was dating was fit......So, the rationalize behind this is rather than learning to over come your insecurities and learn how to grow as a person, lets instead just find someone as insecure as you or worse to level things out.....

That's like if your child hates reading because he/she has trouble learning and feels self conscious when he/she has to read out loud, instead you allow him/her to play on the iPad.....

Where is the logic here? I always thought finding a good partner in your life was to find someone who would encourage you to grow and challenge yourself?

2. "We like to be the pretty one" This is just... to further prevent growth as a person, lets just find someone to be with that you can completely dominate and know for a fact that you are better looking to make yourself feel better...

As you can see where I am going with this....

This Dadbod craze is giving the green light to men to be mediocre and allowing women to settle..

This whole new perspective for men, that they don't need to try any more is a little sexist if you ask me.

How many women out there are heavily pressured to loose weight as fast as possible after giving birth to children? EVERY SINGLE ONE OF THEM.

Why? I don't even know...It's probably the media, spouses, and our culture.

Why isn't there a MomBod trend going around??

Where as if a male gained 15lbs he has no pressure to loose it. Doesn't seem fair to me?

The fitness industry even has specific bootcamps and classes for new mommies to loose weight. With this whole new Dadbod thing, gives the okay that men can be 15-20lbs over weight all their lives and its okay.


To wrap things up, as I believe I went on a rant above....

Women, don't let your standards go down, you are beautiful and can get pursue any man out there!

Men, don't think the "Dadbod" look is okay, strive to be your best! Be active every day, and the body will follow you without you even knowing!

What do you think? Leave a comment below, or post one on my Facebook page. I'm curious to know what you think, as I am looking at this from a fitness professional eyes.