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What to Eat??

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. 

Weekend Workout

Yo, Dirty Southerners! The weather's perfect, so let's take this Weekend Workout outside. Yeah, it's a tough one. But you're tougher. Stay focused. Take it one rep at a time and get it done!

Run 1 mile

100 burpees

Run 1 mile

For an intermediate version:

Run 3/4 mile

75 burpees (10 min time cap)

Run 3/4 mile

Weekend Workout

You don't need a gym or fancy equipment to get a good workout.  You just need determination.  Give this tough one a shot.  Go as quickly as you can, while maintaining proper form. 

50 reps each, then 40, 30, 20, 10.

Burpees

Squats

Situps

(intermediate start at 40 reps each)

Want it or Work for it

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.

Kevin Snodgrass

NASM - CPT, CES

Weekend Workout

If you're in Atlanta, we're teaming up with Fit King Fitness for a Stone Mountain Run at 8:30.  Event details here.  Come join us!

For everyone else, here's a quick one for you to knock out at home!

50 Situps

50 Pushups

50 Leg Raises

50 Squats

50 Situps

50 Lunges

50 Leg Raises

What Now?

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?

Weekend Workout

Kick your weekend off right with this quick burpee blaster.

Burpees Every 3.

Complete 50 Reps each advanced or 40 reps intermediate:

Pushups

Squat Jumps

Sit-Ups

Lunges (ea leg)

Leg Raises

Sitouts

Mountain Climbers (ea leg)

Every 3 min stop and complete 9 burpees advanced or 7 burpees intermediate

Weekend Workout

Is there anything better than the South in the fall?  Take advantage of the weather and get outside for this Weekend Workout!

Complete as many rounds as possible in 20 min (add or subtract time based on your fitness level and availability).

5 Burpees

10 Pushups

15 Squats

20 Situps

25 Lunges (ea leg)

30 Mtn Climbers (ea leg)

Run 100 yards (50 out, 50 back)

STOP Doubting Yourself

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.

Weekend Workout

Burpees are always better with a friend, so grab a buddy for this one. 

Perform the following exercises as an AMRAP (as many rounds as possible). Work as hard as you can for 3 min, then rest for 1 min. Repeat this format of 3 min on, 1 min off, for 7 total times.

10 Burpees

10 Squats

10 Situps