If you’re like me, then it’s the day after Halloween and you’re sitting on half a truck-load of candy you were convinced the neighborhood kids would come collect. Now what? One thing is for sure, leaving it in the bowl on the coffee table is a guaranteed way to bust your diet wide open. So, instead of testing your will-power every time you walk through the living room, why not donate that left-over candy? Save yourself the temptation and do something good in the process.View full article →
I got into fitness late. I was 27 and skinny. Not skinny-fat, just skinny. Like, my BMI was in the low single digits, skinny. But, I wanted to make a change, so I started working out and focusing on what I ate. At the time, I knew next-to-nothing about exercise and even less about nutrition. Despite that, I was in the gym 6 days a week doing something and I tried to eat right. Through a process of determination and dumb-luck, I was able to make some progress.
Fast forward 8 years and what was once daunting and foreign has now become my profession. I’ve learned more about fitness and nutrition than that scrawny newbie thought possible. Even then, there are some rules that skinny 27-year-old stumbled on that still work today.View full article →
Real talk, people.
I was doing an assessment with a potential client recently. Working out was a chore, but she felt she needed to do it. So, at the behest of a friend, she reached out. I asked her about her goals and what she wanted to accomplish in working out. Now, over the years I’ve faced my fair share of obstacles in my own fitness journey and I like to think I’m pretty good at coming up with creative solutions to challenges. But, this was a new one. Every single solution I offered was met with resistance.
The conversation went something like this:
Me: We can do an in-home program where I come to you.
Client: I don’t have any good space.
Me: We can meet at a park nearby.
Client: I don’t like it when it’s too hot.
Me: We can do early mornings.
Client: I don’t like to get up early.
Me: We can try evenings.
Client: I have to get the kids to bed.
After 15 minutes or so of this, I decided that I wouldn’t be the best fit for her needs. I admit, this particular situation was extreme, but we face something similar anytime we’re presented with an obstacle. We have two options: Complain or Act. There’s a quote from a great blog authored by a good friend of mine that perfectly illustrates my feelings on this choice: “Complaining is the surest way to tell the world you are powerless.”
In retrospect, when talking about her goals, I realize I asked this client the wrong question. I simply asked what she “wanted.” Instead, here’s what I should’ve asked her and here’s what you should ask yourself before your next trip to the gym.
1. What are you willing to WORK for? We all want to be faster, stronger, leaner. We all want to feel better and look better. Simply WANTING something is not enough. You may want it but if you’re not willing to WORK for it, take whatever it is right off your list.
2. What are you willing to sacrifice to achieve it? Here’s where it becomes real. Are you ready to sacrifice your time? Are you ready to sacrifice your comfort? Are you ready to sacrifice your resources? Nothing worth having ever came easy, right? Right. If you’re not willing to give up your time, get uncomfortable, and even spend some of your resources, then take whatever it is off your list.
3. Last one, and most important. Do you want this more than anyone else wants it for you? Your doctor may want you to lose weight. Your trainer may want you to get better at pullups. Your significant other may want you run more often. But none of that matters if you don’t want it. Sure, you may see some short-term success. You may lose weight right away, knock out a pullup or two, or even run 4 times a week for a while. But if you’re not committed, if you don’t want it more than they want it for you, it won’t last.
Here’s the bottom line. Before you sign up for a membership at the gym, start a new workout program or reach out to a trainer, decide what you’re ready to work for, what you’re ready to sacrifice and make sure you want it more than any body else wants it for you. Do these three things, and success is all but guaranteed.
NASM - CPT, CES
The summer is easy. Finding the motivation to stay active isn’t a challenge. The weather’s nice, there’s always a beach or pool trip on the horizon, there are infinite opportunities to get outside and play, etc. But, it doesn’t last forever. The weather’s turned on us, pools are closed and we’re nearing the gluttonous gauntlet that is the holiday season. So, what now? How do we stay active when everything seems to be working against us?View full article →
This article originally appeared here, in a blog written by one of my clients. As a personal trainer, this is something I see everyday. I see it in my newbies just starting their fitness journeys. I see it in my veterans in pursuit of loftier goals. Having dealt with a number of injuries in the last few years and the inevitable self doubt that goes with that, I even see it in myself. So, this article hit pretty close to home. I hope you get something out of it, too.View full article →
It’s the most common fitness excuse and it might be something you’ve heard yourself say a time or two: “I just don’t have time to workout.” It’s always led with some caveat like, “I really want to, but…” Look, we’re all busy, every one of us. That’s a given. So, when I hear this excuse, what I take it to mean is, “working out is just not a priority for me.” Because you’re reading this, I’m going to assume you really do want to get in shape, become more active, lead a healthier life, etc, but you don’t know where to begin. With that in mind, I’ve put together a tried-and-true list of ways to make fitness a priority and to help you overcome this obstacle of “not having time.”View full article →
We gotta talk about something I’ve seen a lot recently, from watching the competitors in the Crossfit games, to training my clients, to my own personal workouts. It’s something that’s tough to bounce back from mentally and physically. And it’s something every single one of us will face.
You set out to do something, you set out to accomplish a goal, you set expectations of yourself and you fall short.
And it sucks.
I don’t care if your goal is to win the Superbowl, PR a 5k or to lose 5 pounds, when you fail to accomplish your goal, it sucks.
But here’s the thing that I want to remind you and that I need to remind myself from time to time: Failing to hit your goal does not make you a failure.
Next time you miss the mark, in a workout or in life, here are a few things to remember:
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When it comes to fitness, you’re a machine. Being active is as much a part of your routine as sleeping and eating. You don’t ask “will I do something today?” You say, “what am I going to today?” You take rest days to give the weights a break. But, you got the funk. Sore throat, runny nose, maybe a fever or some stomach issues. Now what?
If you’re like me, taking a break can feel like you’re backsliding. I hate it. Being active is just fun, so I want to do it. But should you? When you’re sick, should you workout? Would it be better to take time off and recover? And if you do something, what are the best things to do?
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Park workouts have become my favorite. Something about grinding it out in the dirt and grass and sun is just therapeutic. My schedule is such that I can typically get out there around lunch or early afternoon when it’s empty. It’s just me, the weights, and work. The way I like it.
Today was a little different. A car was parked a few spots down from where I was set up. Not terribly unusual, but I could tell the guy was watching what I was doing. No big deal. It’s a park. It happens.
After the workout, I start packing up and I notice the guy is walking over to me. He says:
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If you’ve seen one of our social media posts or come to one of our free workouts, you’ve likely read or heard the phrase “Every Damn Day.” Yeah, it’s aggressive. It’s direct. It’s a statement, not a question. And, maybe it’s a bit in your face. But, it’s one of our Dirty South Fit mottos because it describes our approach to health, fitness and life. But in a practical sense, what does “Every Damn Day” actually mean?View full article →