There is no such thing as the perfect technique or the perfect workout plan except the workout plan that works best for you!
Don’t get too caught up on why a certain plan that may work for someone else perfectly does not work for you. Every person has a different body type and will react to different strategies and techniques.
What one person eats may help them gain muscle while it may cause you to gain fat and that is ok as long as you are paying attention to how your body is reacting.
You will want to make sure that you are testing what is working and what is not working. Don’t overcomplicate things when it comes to your fitness results because at the end of the day fitness should be adding value to your life and be something that you have a positive association with.
Don’t train yourself to hate nutrition or exercise because you are being too strict or hard on yourself because you didn’t do everything perfect. No one is perfect including personal trainers and fitness models that you see in magazines and tv.
Your mindset will make or break your results if you are not careful and pay attention to what you are saying and how you are training your mind to associate things.
An example would be, how most people think about “eating healthy”, they automatically think of restriction and starvation. They think about all of the foods that they enjoy eating and how they will NEVER be able to eat those foods again and have “fun”.
The major pitfall with this mindset is you are training your mind to think that eating healthy is bad and, that will cause you to avoid making the necessary changes or even worse, make you hate every second of your program until you get frustrated and quit and then the guilt comes on.
So use the fundamentals of exercise and nutrition but don’t get too stuck on one certain ”correct” way and test what works best for your body.
First what I recommend is that you get a journal and you start documenting what your goals are and get very clear on what it is you want to achieve first.
A common mistake people make is they get started on some form of workout program without clearly defining what it is that they want to accomplish.
You need to know how much weight loss/gain you want, what you want your body to look like, how you will measure your success, what your reward systems will be, what is your plan when you reach an obstacle, how will you change your belief systems, and how often will you measure these results.
If you do not have all of these in place then I suggest that you do not get started until you do. Most people for some reason or another are anti writing their goals down. But what you will find when you write down your goals is you will have more clarity.
Next test your body fat and weight to give you a starting point. This is a crucial step because this will give you the true numbers to measure and see how you are progressing.
After you test your body fat and get weighed I want you to then get yourself on a fitness program of some sort. If you do not know where to start my book can help
You can also go hire a personal trainer which I highly recommend or get a fitness dvd. The key to getting the results you want is to get started on something and have a plan.
Whatever you do DO NOT just wing it. If you have no plan, then plan to fail.
After you get a workout program I want you to get a nutrition program set up. Seeing a nutritionist can really help with your accountability and direction when it comes to reaching your goals. Remember the clearer you are about what you are supposed to be doing for your goals the more successful you will be.
After you get a nutrition program set up I want you to invest in a gym membership if possible. The reason why I suggest this, is the gym’s environment will support you in staying motivated. You are essentially becoming a part of a mastermind group which is a group of like minded individuals who are striving for the same goals.
When you get all of this put into place and you have your plan, I want you to give yourself at least a year to start to see SIGNIFICANT changes in your lifestyle and results.
Invest in yourself and in your future. Your health is the best investment you can make.
Many people do not like the idea of getting older, fatter, and less attractive. These are things that give many of us the fear of getting old. Sometimes you may wake up in the morning and think to yourself that life is just passing you by and you are not ready to be “maturing” at the rate you are.
What most people know about working out is it definitely helps them with getting more muscle, less body fat, and an increase in energy and vitality.
But a huge benefit that they may not know is by keeping a healthy and fit lifestyle, you will age better because working out and challenging yourself keeps your hormones optimally functioning.
When you are getting older each year, if you do not exercise and take care of your body then you will lose muscle mass and also reduce your body’s natural fat burning/muscle building hormones EVERY year.
If you are serious about keeping a young and healthy appearance and staying as attractive and confident as possible then follow these tips below
- have a well balanced weight training program where you are progressively challenging your muscles each week and perform these workouts at least 3 times per week
-make sure you are proactively working on getting better and deeper rest so you can recover from your workouts
-keep nutrition simple by eating healthy greens, quality lean proteins, healthy fats, and keeping the word “balanced” stuck in your head.
-challenge yourself by doing cardio work to keep your heart and cardiovascular system healthy
-be sure to stretch before, during, and after your workouts to improve/maintain optimal flexibility
-if possible get a massage once a month
If you would like more strategies on how you could get the results you want for the long term then buy my book http://www.amazon.com/books/dp/1938301234
Maximum Heart Rate and Some General Guidelines to Follow
Here is the link to the video as well http://youtu.be/4nHepIlLojs
• Eat lean proteins consisting of chicken, fish, lean beef, and
• Consume protein before eating carbohydrates to stabilize
blood sugar levels. This is true for both snacks and meals.
It is a great way to control blood sugar and appetite.
• Eat complex carbohydrates consisting of whole grains, oats,
• If possible, choose organic/natural foods.
• Eat healthy fats consisting of olive oil, nuts, fats from fish,
and peanut butter.
• Drink water when you feel hungry to avoid eating when you
are actually dehydrated.
• Drink at least eight 8-ounce glasses of water per day.
Discovering Your “Why”
In order to truly reach your potential and stay motivated for a sus-
tainable amount of time, you must understand your “Why.” Why
do you want to better yourself? What motivates you? It’s hard to
stay motivated just by telling yourself that you should do better
or be better—sometimes that can even be harmful. Instead, strike
to your core and feel the reasons why you are doing what you are
doing. And then take the time to figure out your “Why”: why you
want to better yourself.
It can be hard, but allow your emotions to get involved in this
process to get the maximum results. We are driven to do things by
emotion. First understand the emotion that has kept you from at-
taining your goals or the emotions that support negative behaviors.
Then you need to give yourself a strong emotional connection as to
why you want to change your behaviors.
• Who was your role model growing up? And why?
• Who is your role model currently? And why?
• What makes you feel the most positive about yourself?
• What makes you feel negative and unmotivated?
• What kind of legacy do you want to leave?
• With what kind of people do you associate yourself?
• With whom do you want to associate yourself?
• Why are you going to make a permanent change in your life?
As you have your New Year’s Resolution and you have the fitness goals that you want to achieve one of the most important things that you will want to do is be extremely clear on what it is you would like to accomplish.
One of the best ways I have found and have used for a long time and have suggested to my clients and mentioned in my book is to put together a goal and vision board so you are consistently reminded of the things that you want to achieve.
Here is the video I created to help you get some ideas http://youtu.be/LHYSyevp4Jk
You may be wondering, with all of the things that keep you busy throughout the day how can you still eat healthy and make it work for you? My advice for you is to first keep it simple and plan out in advance.
I want you to get a list of healthy foods such as healthy meats, vegetables, fruits, nuts etc. Next I want you to get a blank piece of paper out and then write down all of the foods that you enjoy or at least somewhat enjoy to eat,
From this list I want you to write down and plan one full day’s worth of healthy eating. I want you to plan it out so you can see what a good nutrition plan will look like so it can be your guide.
Next I want you to take this list and follow it for a minimum of 3 consecutive days. I want you to take notes and write down how you are feeling while eating this way. I want you to include things such as how your energy levels are, how hungry you feel throughout the day, how is your mood and things of that nature.
Next I want you to study what is going on during those 3 days and really pay attention to how your body feels. This is the exact way you can find your personalized nutrition that makes you feel your very best as well as look your best too!
I promise you, if you invest your time in studying yourself during these days that you are logging what you eat and how you feel, you can solve your problem of nutrition and know exactly what to eat.
This has been the exact way I have found my eating routine which works for me and allows me to eat the foods that I do enjoy while allowing me to have the results and energy I desire.
You are probably tired of hearing that you need to eat healthy, spike your metabolism, and eat 5-6 small meals throughout the day. You may be thinking where you are going to find all of this time to eat and cook all of this food in your exceptionally busy day.
Well my solution to your problem is to take this very seriously and invest your time for no more than a week and figure out what are the specific foods that nourish you to be your best you.
If you need a little help with your motivation then I created a video to help you out with that. Click the link to watch http://youtu.be/rDEWfaxDJc8
Today I wanted to share with you the importance of resting. Most people believe that the more you workout the better. This can be one of the main reasons why you are not getting the results that you want.
There are times where you want to increase how often you workout to get your body going and get yourself from the inertia of not exercising, but once you are in the routine of things you will want to make sure you are proactively setting up days where you rest.
Rest can be any form of sleeping or not working out and replenishing your body with the nutrients you need in order to recover. Results comes from the rest and recover stage as opposed to the actual workouts.
When you workout you are breaking your body down so that it can build up into something stronger and better. Do not overlook the importance of resting and sleeping if you are serious about getting the best results you possibly can, this can be the one thing that is holding you back.
Key tips are pay attention to how much sleep you are getting, how much water you are drinking, and what nutrients you put in your body.
You want to sleep anywhere from 7 to 9 hours based on your personal preference and how you feel. Use how you feel as the best way to figure out strategies that work for you. Do not worry about copying someone else’s routine.
As far as nutrients, make sure you are eating quality proteins and carbohydrates with every meal and drink a minimum of 64 ounces of water per day. These changes can make bigger impacts than you think.
Something that I have recently learned is very important and something that I use myself is to not only have my fitness goals which are very important to me, but to have other goals that are unrelated to fitness as well that I am striving to achieve.
This accomplishes something very unique in that sometimes if you invest too much into one goal and do not have others you will put your entire identity or self worth into whether you are a “success” or “failure” based off your progress.
What happens is you end up putting too much pressure on yourself and if you have a road block, which is going to happen, you will allow that to affect your motivation and it will have a counterproductive effect.
Instead have a goal, such as if you are wanting to lose 30 pounds, set another goal that is related to your family life, such as being a better friend or spouse or better relationship with yourself. Or if you are looking to get six pack abs, have another goal set of improving your cooking skills or communication skills.
The purpose of doing this is to give you a sense of progress which we all need in order to feel good about ourselves and to stay motivated.
Your action step right now is to take 30 minutes and quietly sit down without distraction and decide what these goals are so you are clear. Trust me it will make you much more effective.
New Video About Core Training and it’s Myths
Many people want to look and feel good about themselves. I personally think that by exercising and taking care of yourself, it is one of the best ways to accomplish that goal. By exercising consistently it will increase your body’s endorphins which is the body’s natural way of making you feel good.
The picture above is one of my clients that I train. His goal is to put on more muscle on his body. He is doing a phenomenal job and as his trainer I know how hard he pushes himself each and every day. I can notice a tremendous difference in how positive he feels and that translates into other aspects of his life.
Set time aside to take care of yourself because you deserve it. What is your fitness goal?
Here is a photo of one of our clients that has worked her butt off. She has really pushed herself and made fitness a priority. What she has done is taken her life from a sedentary lifestyle to a more active lifestyle coming to the gym 3-5 times per week and using a personal trainer.
She is not only losing weight and inches but she is also feeling more energetic and feeling like fitness is improving her overall lifestyle.
I consider myself a promoter of fitness even more than just a personal trainer. I promote changing people’s lives and putting smiles on their faces. That is the business that I am in.
Some quick tips to help you get healthier
- Exercise a minimum of 3 times per week for at least 30 minutes
- Set a time and schedule so you can make it a routine
- Find a friend to come to the gym or exercise with you because it makes it more fun
- Think long term about your fitness. Do not get too fixated on achieving results in a very short period of time.
Personal Training is about changing lives and helping people be their best self. Here is a photo of me training one of my clients. Way to go!!!!