Posts tagged exercise motivation

Endurance Training Class is back!

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I don't know about you, but I plan on being around for awhile and I plan on being active for the rest of my life. So the older I get, the more I value endurance.

When you hear the word endurance, what do you think of? Running is my guess. That is part of the equation, but not the whole thing. It is about your heart, lungs, and muscles all being able to do what you want them to do for as long as you want to do it.

That is why we are bringing back our Endurance Training class! It will be a 6-week series on Saturday mornings 7:30-8:30am from August 5 to September 9, 2017.

This class will help you:

-Complete 5ks, 10ks, mud runs, and beyond

-Improve your breathing

-Get stronger and fitter

-Get leaner

-Have more energy

-Feel better overall

How awesome would it feel to get up a flight a stairs and not feel completely winded? Wouldn’t you love to be able to go hiking, biking, swimming or just being physically active with your family and not be held back by your current fitness level?

This class was a ton of fun and people saw excellent results last time, so I can’t wait to offer it again. There is a bit of bad news.

There are only 15 spots available and they are on a first come, first serve basis. You can reserve your spot below:

Endurance Training

PS-There are two payment options after the registration. The shirt option is $89 and includes a tech shirt with our popular Run HSV logo on it. If you just want to do the training, the 6-week series is only $75.

 

Lessons from a crepe myrtle (weird, but worth the read)

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All fun and games until they are viciously attacking your sidewalk

It's been a life long dream of mine to write a fitness post crepe myrtles. Today that dream comes true.

 

There is a crepe myrtle in my backyard that has been plaguing me. It looks awesome, but it drops its petals on my sidewalk, they stick to the bottom of my shoe, and then I track them into my gym.

 

So I started off solving this problem by continually sweeping out my gym. Take that myrtle! As you can guess, that didn’t really solve the problem. I was sweeping those petals out every day.

 

So I really got smart and swept the sidewalk where the petals were sticking to shoes. Listen I didn’t graduate high school with a 2.3 GPA by being a dummy. But guess what? The petals just kept acomin down and that became my new daily sweeping chore.

 

But if I really wanted to solve the problem, I should the sweet spot where all this is coming from right? By trimming up the branches that hang over the sidewalk I could prevent all this from happening.

 

There is one caveat for that though. It is not my crepe myrtle. I can trim the ones that I can get to, but there are some that I can’t. I will just have to make it work.

 

I am a little slow in learning this stuff, but I see the same thing with people with their nutrition and exercise habits. People that try to exercise like crazy to overcome a poor diet.

 

Then they switch to strict nutrition habits, but then the exercise habit starts to fall off. It becomes too much to handle.

 

So how do you get to the sweet spot of exercise and nutrition? By changing your mindset.

 

Don’t try to outexercise a bad diet. That is impossible.

 

Don’t put yourself on some crazy, restrictive diet that makes you miserable. The sort term results you get are not worth it because it is not sustainable and you will gain all the weight back.

 

The sweet spot is found where you find some form of movement that you enjoy and you can stick to. Then you find a way of eating that nourishes your body, makes you feel good, and actually tastes good! When you add consistent, effective exercise to consistent, effective nutrition you start seeing tremendous results. And these are long term changes that will stick around.

 

Then there is the things that are out of your control, like rogue crepe myrtles, thyroid issues, or genetics. If you can’t control it and nothing you can do will change it, then it is time to let that go. You just do the best you can with what you got.

  Don’t get down on yourself and don’t use it as an excuse to quit. Just do your best and keep your focus on what you have the power to change.

Is it possible to go 21 days without complaining?

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I was speaking to a group at a college a few years ago and I came to the potentially dangerous "Are there any questions?" part of the talk. I have had some blush inducing moments there, so I always get a little nervous.

 

But this time, it was not blush inducing. It was more anger/frustration inducing. He actually had a comment and he said "Well, this is good information, but we can't all be successful."

 

What??? Why not? It drives me crazy when people say stuff like that. You may not be able to get 6 pack abs when you are 60 years old or run a 5k in 15 minutes, but you can do better than you are now. You can improve at any age if you are willing to put in the work.

If you start with that attitude, then I guess you are right. You won't be successful if you are walking around with a self defeatist attitude all the time. Things are not that bad, buck up buttercup!

 

My wife is a nurse and she mainly deals with older patients. But she met a patient one time that had let herself go to the point that she will probably be bed ridden for the rest of her life. This person is not that old, but she is facing what I would consider a nightmare because she neglected her health for so long.

 

Don't you think she would trade anything she has to be in a body that could move? A body where she can take care of herself? I'm sure she wishes she would have taken a few more walks and made better food choices, while she still had it in her to do so. I feel so horrible for her because she is a prisoner in her own body and it was totally preventable.

 

Don't let that be you.

Are you healthy enough to move? Then you can be successful and you can reach your goal. Someone in a hospital bed is wishing they could do the things that you take for granted. Stop doubting yourself and start helping yourself!

 

Here is your action step. Go 21 days without complaining about anything that relates to your health and fitness.

 

As a way to keep yourself accountable, use this technique I learned about from minister Will Bowen. Put a bracelet (or a rubber band) around one wrist. Every time you complain, you move the bracelet over and your complaint free streak starts back to zero.

Are you up for the challenge? I hope so because it will absolutely be worth it.

Two Any Time Anywhere Workouts

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On Monday I challenged you to get in 90 workouts in the time remaining in 2017. But we all know there are times where you get in a pinch and can’t get the workout in you want.

 

I wanted to give you 2 workouts you could use for those emergencies. These will all be 20 minutes or less, require no fancy equipment, and can be done in smaller spaces.

 

 

The 90 Workout Challenge

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Happy Half A New Year! Can you believe we are halfway through 2017? I have to be honest, I’m a little bummed I’m not typing this from my flying car that steers itself.

 

But the beauty of today is that it can be the start of something great. Look back to what your goals were at the beginning of this year. How are you progressing on them? Are you halfway there?

 

If so, awesome! If not, it’s not too late!

 

Just think of this as your reset button. This will be a way to either stay motivated or to get you back on track.

 

Your goal is to get in at least 90 workouts in the time we have left this year. That is a little more than 3 workouts per week, so it is completely doable. You have to be intentional about it though.

 

We all know that there will be stretches where you won’t be as active as other times. School starting back, football season, holidays, fall break, etc... That is all coming up on the horizon, so you need to have a plan in place ahead of time.

 

If you have an exercise class, group, or partner that you already meet with, that is ideal. The added accountability will come in handy. But what about on those days when your car breaks down, the kids are sick, you are working overtime, you go on a work trip, or any other scenario that is trying to mess your groove up?

 

I got your back my friend! On Wednesday I will send you a few options that you can do any time and any where. These will not require fancy equipment, a gym membership, or tons of space.

 

Hope you have an awesome 4th of July!

 

PS- If you want to get a jump start on those 90 workouts, Huntsville Adventure Boot Camp is hosting a charity boot camp to benefit Operation Stand Down. They support local, homeless veterans. Check out their needs list, bring a donation, and let's have some fun!

Men, women, and children of all ages and fitness levels are invited to attend. It will be from 8-9am on July 4th at Weatherly Elementary School at 1307 Cannstatt in Huntsville.

How the sausage is made (weird motivation)

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If you want to become a vegetarian, I recommend you look into how sausage is made. You will probably become a vegetarian that day.

Nobody wants to think about the "behind the scenes" type of stuff that goes into making something. I went through a sausage making experience with my business this week.

I put out a video on Facebook this week called "Who we are and what we do" that explains kind of how boot camp works. This video was a little over one minute long. So that is how long it took me to put it up there right? Not even close.

That one minute video took me so many takes for so many different reasons. I stuttered, started talking nonsense (more than usual), I filmed half my face, and the list goes on and on. It took me 45 minutes to get one minute of content.

Then all you have to do is upload it right? Yep, that is if your internet is working. Anybody else have issues on Wednesday? Good times.

When I finally got my internet back and got the video uploaded, I worked on getting captions put on the video. Did you know that 85% of videos on Facebook are watched with the sound turned off? Now we both know and that is why I spent another 30 minutes figuring out how to put captions on the video.

What is the moral of this story? Other than hire someone who knows what they are doing.

The main point is this:

Even though it seems like it takes forever to see a tiny bit of progress, you are still moving forward! It is still working. You are doing something right, don't give up now.

Don't get discouraged because you "only" lost 4 pounds and it seemed like it took forever. 4 pounds of fat is about the size of a 2-Liter bottle. That is awesome progress!

 

Next time I do a video, I will be able to do it faster because I found out that a squat rack makes a great camera holder. And I will be more efficient at putting the captions on the video.

You keep at it too. I've seen it happen over and over for people. They are plugging away, plugging away, and then the weight and inches start coming off like crazy. That happens because they stayed the course, found out what exercises worked for them, what types of foods their body thrives on, and never gave up.

You can do it too, keep making sausage.

The Importance of Challenge Workouts

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Something we do in our boot camp classes are personal challenge workouts. In the first week, we will see how many repetitions we can do in one minute. Then in the last week, we will test again to see how much we have improved.

 

Last camp we did pushups, squats with weights, and shoulder presses. I was amazed at how far people came in just a few short weeks! Many people doubled what they could do in that first week.

 

I encourage you to do some sort of challenge workout. You can do this with the exercises I mentioned above, see how fast you can do a mile, how much weight you can lift, or any number of things that go along with whatever goals you are working on now.

 

There are three main reasons challenge workouts are an important part of any program.

 

1. You will see how far you have come

 

Sometimes we can get caught up in the workout grind and forget just how far we have come. You need that reminder, especially if you feel like you have not made any changes. It isn’t getting easier, you are just getting better.

 

2. Gives you a goal to work for

 

One of the best ways to stay motivated in your training is to have a performance goal in mind. Most of us have aesthetic goals (lose weight, drop dress size, etc...) but do you have a performance goal? If you don’t have one, get one!

 

3. Gets you out of your comfort zone

 

You don’t realize how much you are capable of. Part of getting results is moving the bar of what you think your threshold is. When you think your body can’t go any further is when you need to push a little bit longer. This helps your body redefine your stopping point. It is not comfortable, but it is worth it.

 

What will your challenge workout be?

Are you a worrier? This is for you

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“If you can’ get out of your head, get into your body.”

-Tim Ferriss

 

That quote is not to be confused with that sweet, Billy Ocean song from back in the day.

 

Do you know what the most common mental disorder in America is? It is estimated that 40 million Americans (about 18% of our population) are effected by anxiety. That is a lot of worry going on out there!

 

This worrying can go from regular worrying (paying bills, kid’s grades, worried about being overweight, etc...) to worry and anxiety that can cripple you. For the crippling kind of worry, professional help is the best option for you.

 

But for the regular anxiety, I wanted to share two things that really help me. The first thing relates back to the quote I started this with. Get out and move!

 

For me, intense exercise can make me forget all of my troubles. When someone is trying to choke me in jiujitsu, I am not worried about paying my mortgage. For some people, going for a run is instant therapy. Try to turn your brain off and let your body take over, you will get some temporary relief at the very least.

 

The second thing I recommend is the AAA philosophy.

 

 

I have preached this for years because it works! When you worry about something, what happens? The problems gets bigger, uglier and more insurmountable. That is not helping anybody.

 

That is why you need to do something about it! Even something small, can make you feel so much better. Because now you are back in control. You are not passively letting life happen to you.

 

You can set one of those mini-goals that I talked about on Wednesday. You could start a food journal. You could go for a short walk. The main thing is to stop worrying and start doing.

 

I guarantee you will feel so much better because it will give you hope. And you can go a long way with just a little bit of hope.

 

Take action today.

Overwhelmed and Discouraged

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In Monday’s post I talked about how discipline can equal freedom. Then I offered 4 tips on how to increase your self discipline.

 

Today I want to give you a little warning about what happens when you let your discipline begin to slip. This is something I have seen in my life as well as the lives of the people I work with.

 

Maybe you’ve been working really hard, so you decide to take a day off in your workout routine. Then you decide to take off a couple of more. Next thing you know, you have not exercised in a month and you feel awful.

The same thing can happen with healthy eating. You cut down on the shopping, prepping, and cooking food at home. That leads to more eating out and more fast food.

 

With both of these scenarios it gets harder to come back because you feel so far away from where you used to be. You dread starting over at your workouts and you can’t imagine fitting meal prep back into your busy schedule.

 

The best way to prevent this is to recognize when you first start to slip. Everyone needs rest days, so missing a workout here and there is no big deal. Eating out is not a problem and is a very enjoyable part of life. Just be cognizant of when the occasional deviation from the plan becomes a regular thing.

 

What about when you feel like you are so far away it’s not worth starting back? That is when you have to break things down into mini-goals. Don’t get overwhelmed by the big picture.

 

A mini-goal could be exercising one day this week. Just one day! Maybe eating out one less time per week. One less day! You know you have found a great start back goal, when it seems so easy it is ridiculous. That is actually what you want!

 

It is all about creating mini-successes for yourself to build momentum and stay motivated. When you get to where you are consistently working out at least 1 day per week, add in another day. Eat out 2 fewer days per week, after 1 per week becomes an easy habit.

 

It’s never too late to get back in the game. There’s time, but why wait? Do something today, that your future self will thank you for.

4 Tips To Increasing Self Discipline

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There is a podcast I listen to called the Jocko Podcast. One of Jocko’s favorite sayings is that discipline equals freedom.

That is a pretty powerful statement with just three words and I have seen it bear out in my life. When I am disciplined in my business, I have the freedom to spend more time with my family and doing the things I enjoy.

When I am disciplined with my nutrition throughout the week, I am free from guilt when I eat pizza on Friday night.

When I am disciplined with my workouts, I have the freedom of feeling awesome! Nothing feels as good as feeling good does

Here are four tips to help you become more disciplined, so you can have more freedom.

1. Keep the goal in mind

I can’t remember the last time I took a week off from working out when I wasn’t sick. I am absolutely driven (possibly addicted) to exercise. Part of it is that I am not quite right in the head. But the main reason is that I have a powerful goal in mind.

If I ever need a little inspiration I pick up a 50 pound dumbbell and remember I used to carry that weight on my body all day long when I was overweight. Never going back to being overweight is a huge motivating goal for me.

2. Realize you need it

Sounds simple, but it’s the truth. Look at your life and see where you need discipline. Being completely honest with yourself, choose one area you will begin working on today. Knowing is half the battle.

 

 3. Do something every day you don’t want to do

It could be as simple as turning the water cold for one minute in the shower, getting up 15 minutes earlier than usual, or turning off your phone at 8pm. What you choose is not important. The important part is overcoming that initial aversion to doing something.

This will make it easier in the future to break through the next time you don’t want to do something. This will also being to bleed over into your workouts and the rest of your life. When you feel like quitting, you know you can push a little further and make it. You will make overcoming obstacles a habit.

4. Remember this quote

 
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