When you set a goal, focus on it. Nothing else.
.
If you set a goal to exercise 2x per week, be pumped when that happens! Don't be mad you didn't workout 3 days.
.
If your goal was to drink 1 less soda a day, don't be upset when you didn't drink 2 less on the second day.
.
Too often people set a goal, accomplish it for a couple days and then are mad when they don't do more.
.
We made that goal to be the goal for a reason. Not anything more. Do it consistently and watch what happens when the expectations don't change.
#buildyourfoundation
Do you just exercise to exercise? To burn calories? Get stronger? What about cardio. Are you running to burn calories or to run your first 5K?
.
Going into your workout/exercise program, tying your running shoes, or clipping into your peloton with the sole purpose of burning calories has a good chance to leave you feeling defeated after a while.
.
Having no larger purpose than burning calories takes all the drive out of most people for a few reasons, but a big one is because it's not an evolving goal. It has no real end date. Find a why.
.
Training to run your first race, or squat a new PR, or even to get larger calves, is an evolving, progressive goal. You will have a different goal for each workout. "Ok yesterday was a speed day, and this weekend I have a long run, so today will be a nice easy recovery run." Or "last week's squat workout felt off, but I changed my foot position this week and it was much easier! A new PR is coming soon!" This thinking will not only make exercising more fun and rewarding, it might even make you like working out. 😬.
.
Speaking from personal experience, as well as working with people for a while now, these "why's" are the reasons that people reach their goals, weight loss or otherwise. Not to mention someone saying they don't think you can lift that or you can't run that far and doing it with ease is cool AF 😎.
.
Training with a purpose other than burning calories will get you to your goal faster than judging your workout on how many calories you burned. Working out isn't even all that great at burning calories anyway 🤫.
.
Plus getting buff/fast/strong/whatever you why is more fun than just burning calories! #whatsyourwhy
Last year I was listening to a "tea w/@garyvee " podcast and he was talking with someone who was discouraged. And Gary said something to the effect of "man, you're worried about winning 100 to nothing, all I care about is winning 81-78."
.
This really stuck with me, because often times people push the pause button or give up on their fitness goals when they do something they think messes them up. Aka when the other team scores.
.
This is super short sighted. Just like a team adapts to whether they are winning or losing after each period/quarter, we too can use the information we learned in our first quarter to adjust and come back better. To keep pushing our score up, or to up our defense.
.
But you have to keep working and learning and trying to score your own points, while learning how to defend better.
.
Celebrate your points, plan better, and keep working, because the only time you lose is when you stop trying.
.
Goals arent met winning 100-0. They are met and won 81-78. Love winning and stop caring about shutouts #winsnotshutouts
It's now been a year since black squares filled IG profiles. This week, I rode past this mural. It brought up a lot of conversations, feelings, and emotions from the last year, but it reminded me that I needed reminded. I've still got work to do. Black lives matter. Still matter. Will always matter.
.
🎨@chrisrogersart
My favorite gym and diet hacks!
.
Nah. Hacks are for people who don't actually care about their results. They want to take a picture in the driver seat of a Lamborghini, but they don't actually want to own it.
.
Do the work. It makes the outcome soooo much sweeter. When I was trying to lose weight after weighing over 300lbs, I looked for every hack out there. Not only did I spin my wheels way more than necessary, I also wasn't really happy with the outcome. But that's a story for another day!
.
Show up and give what you can everyday. 5 minutes or 50 minutes. 1 meter or 1 mile. Try and be a little bit better than last time.
.
You got this!
Since gyms may be opening up soon, you might be able to snag some cheap stuff to build your home gym. Or maybe you'll finally be able to order straight from the source without 10week delays.
.
Either way, if you are building a home gym, here is what I would go with for myself and most people.
.
What does/would your home gym look like? How would you change mine?
Confession: I'm a pretty lazy person.
.
When things are comfortable, I don't have a reason to push myself. When things pile up, I put my head down and work on a million things at once. There is no in-between.
.
For example, during the summer and fall of 2017, I was my most productive self. I was busier than I had been since I had 21 finals in one week during mortuary school. I was in my final semester of grad school, closing on a house, prepping for a bodybuilding show, growing my business, and preparing for some major changes all at the same time. There was very little time to be lazy, so I wasn't.
.
Fast forward to the start of the Covid pandemic. I was eagerly devouring Apple news articles as they were released and searching for information. I saw some pretty scary stuff being posted on Facebook and it took its toll on my mental health. Facing all of this uncertainty scared me.
.
What would happen to my business? Would my parents stay healthy? How long would it be before I could see my clients again? How would the world be affected and how would our lives change in the future?
.
Then, I took a step back. I re-calibrated who I am and who I want to be. In other words, I threw myself into productivity.
.
In a world where I could no longer see my clients in person, I needed to adopt a new strategy for training. I had spent 6 months working on getting certified by @jonathan_goodman101 and the OTA and realized, hey, what a perfect time to implement that knowledge!
.
So, I got my clients set up with at-home workouts (they're still crushing them, btw!). Each person has different equipment available right now so I'm spending more time than I normally would when writing their programs. Since I'm not there to give instruction and cues, I provide videos instead.
.
Although my clients' training is going well and we've fully adapted to this new, virtual way of life, it wasn't enough for me. I wanted more knowledge to share, I wanted to level up!
.
Enter @precisionnutrition .
.
(Cont. In comments)
Don't be a dingus your first couple weeks back in the gym!
.
Take appropriate steps to adjust your training variables to make sure you don't get super sore or injured.
.
Remember the time you got really sore after a good workout? Now times that by 10 when you go back and crush it.
.
Be smart about your training capacity and the gains will start come back in a couple of weeks!
