I’ve had a setback

Let’s have story time shall we…

In the past 6 weeks or so I’ve been going hard in the gym. I’ve been testing out some new workouts and ideas I have and pushing my limits. It’s been great!

For 6 weeks I’ve been going hard, feeling good, and seeing progress.

Then last Friday hit.  Continue reading “I’ve had a setback”

Running Through It: Kellyn Taylor’s Breakthrough Marathon

I talk about NAZ Elite runner Kellyn Taylor’s recent Breakthrough at Grandma’s marathon on this week’s episode of my Podcast, Running Through It. She dropped 4 minutes off her marathon PR and 2 minutes off the course record. Kellyn’s Coach, Ben Rosario, is a friend of mine and one of my primary coaching mentors; so I asked him about Kellyn’s training. Continue reading “Running Through It: Kellyn Taylor’s Breakthrough Marathon”

Summer Running: Where The Pace Doesn’t Matter And The Effort Is King

Summer Running

Summer Running can be tough, it can be harsh and it will be unforgiving.

Growing up in St. Louis, and now living in Kansas City, you learn to cope with the ridiculous humidity that comes from living in a midwest river town. Running was always done in the morning and if you slept in, you were better off waiting until sundown to fit your miles in – we’re talking over 80% humidity in St. Louis most days.

Summer Running

Continue reading “Summer Running: Where The Pace Doesn’t Matter And The Effort Is King”

Cardio for Calories

When most people do “cardio” they’re doing cardio for calories. As in, they are doing it to burn calories, typically to lose weight.

Normally it’s a slang term for cardiovascular exercise, but really I think that it’s just about calories.

We’ve simplified the term into this overarching concept for getting our sweat on, checking our smart watch to see if we’re done, and feeling like we’ve burned off that desert from last night.

Sadly, this process is usually only done on 3 specific machines. You know, the ones found in the “cardio area” of any commercial gym. Yup, the Treadmill, Elliptical and Bike.

*image found on BodyBuilding.com*

For this article I want to focus on the idea of burning calories and what else could be a better option for our “cardio” workout. Continue reading “Cardio for Calories”

Progress Is Progress, No Matter The Speed

In today’s fast-paced world, everything seems like it’s moving at warp speed. You can connect with people halfway across the world in the blink of a Facetime, you can order your Starbucks ahead of time, and don’t even get me started on Twitter. Many people think that weight loss or muscle gain should be as fast as everything else in 2018 and so they turn to quick fix diets and crazy workout plans to try to “lose 10 pounds in 10 days” or “get a six pack in 30 days.” Furthermore, they get discouraged when those crazy results don’t come true in the insane timeframe allotted. But one major rule of body transformation is progress is progress, no matter the speed

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Now, what does that mean? That means that, no matter how fast or how hard you’re working to achieve your body goals, it’s progress no matter what and, frankly, that’s all that matters. Whether you’re losing a pound a week or a pound a month, you’re still losing weight. Your abs will come in slowly, possibly even one ab at a time, but that doesn’t mean that they’re not there— it just means that they’re taking a little longer to develop, AND THAT’S FINE!! Nothing in life ever comes easy and your body will move at whatever pace it wants. You just need to be okay with that.

Now, let me take a moment to debunk some of the quick fix schemes. First of all, it is physically impossible to grow a six pack, develop abs, or build your booty in a month’s time. There is no exercise, no diet, no drug that can make that happen. Any sort of muscle development takes months of regular exercise to improve. Will it be hard work? Yes. Will you stumble sometimes and have to pick yourself up again? Yes. Will it be worth it? Yes. So don’t give up just because you don’t have a Kardashian behind by day 30. Just keep trucking along and it will come to you.

Now, let’s debunk the crazy diets. Sure, eating little to no calories will result in fast weight loss. Hey, you might even get compliments from your friends. But you will be insanely miserable eating only 12 almonds a day, you will be devoiding your body of nutrients, and you will be creating an unhealthy lifestyle for yourself. Those crazy diets are not sustainable, not proactive, and most importantly, not healthy for you. It’s better to stay the course and aim for small lifestyle changes that will result in a slow but steady weight loss.

So what’s the moral of the story? Stay the course. No matter how fast you move, no matter how many mistakes you make, as long as you’re moving, you’re doing great. Progress is progress no matter the speed!

Learning From Lebron – “Be Better Tomorrow”

LeBron James

I’ve grown to really admire LeBron James over the years, but what happened this past Friday night after a heartbreaking game 1 loss really cemented him as the leader we should see in ourselves.

JR Smith had just made one of the biggest mental lapses in the history of the NBA Finals, making a crucial rebound and then running out the clock instead of passing it to a wide open LeBron in a tied game with 4 seconds still on the clock. LeBron, after being relentlessly questioned by the media about Smith’s play just stood up and said, “be better tomorrow”.  Continue reading “Learning From Lebron – “Be Better Tomorrow””

Do you Workout Because you Want to

Do you workout because you want to or because you have to?

This is an important question to consider because it can make a huge difference in your outcome.

In my experience I’ve seen a lot of people working out because they have to. They come to my gym or contact me online to start a workout program because it’s something that needs to be done. Either they are fed up with how they feel or look, or worst case scenario there’s been a health scare and their doctor basically demands it. In both cases they are doing it because they no longer want to be in their current position.

They’re doing it because they have to and in a way, it’s not really their choice.

This option does work for a while because anger, frustration, and fear are all great motivators. We’re angry at our bad habits or poor condition so it’s time to change. We’re scared of the health risks so it’s time to change. Our current situation has to be different, so we HAVE to change.

But being healthy because you have to creates resistance. Continue reading “Do you Workout Because you Want to”

The Journey is Always Filled With Failure

I had a great talk with my client the other day where she was feeling super positive. She had a great day, got her workout done early, was eating healthy and had the positive mindset looking towards the weekend. Everything was rainbows and butterfly’s.

But as the incredibly talented Adam Levine says: It’s not always rainbows and butterflies.

A little way through our chat I asked her if she could write down a review of her first month. The ups and downs, what she learned and what she didn’t expect. Things like that. I was surprised when I realized this got her upset. Even though things were going great at this moment, she was upset just thinking about it.

She realized that she felt she would only see the negative. That even if there was good, she tends to focus on the bad and the failure. She was upset that her outlook was that way.

This conversation got me thinking. Why do we focus so much on failure and why do we consider it such a bad thing? Continue reading “The Journey is Always Filled With Failure”

What Is Mobility?

Mobility over flexibility, I’ve had that simple motto for a while now,  meaning as runners we need to focus on our overall mobility in the running range of motion over general flexibility… but what is mobility?

Mobility – The ability to move freely and easily

Essentially mobility is everything to running. Your ability to move freely in the running plane of motion is incredibly important and this mobility can be hindered by:

Tight muscles

Lack of local flexibility

General form issues (side to side movement)

Hip flexibility (ability to drive your knee upwards)

Upper Body

Flexibity, “your legs follow your arms”

Torsion of your torso (think twisting side to side)

Simple right?

So let me explain “mobility over flexibility”

Is flexibility important? Absolutely, but flexibility for the sake of flexibility isn’t optimizing your time. Static stretching will make you flexible but your dynamic flexibility hasn’t changed much. So working on flexibility using dynamic poses is far more successful, reaching down to touch your toes isn’t exactly a running specific motion right? Therefore, mobility is localized flexibility in relation to your running form, you need flexible hips and glutes because those muscle groups are directly responsible for knee lift and drive.

Chad and I have talked about this before but how you work on your mobility is extremely individualized. We all have our own tight muscle groups and past injury history. A good mobility plan will take that into effect and use it in reference to your running form.

Take a look at my video below where I take you through an initial running form consultation and show you what I look at when I look at mobility in general.

 

Here are the 3 methods of increasing your mobility, and then you will individualize within these methods:

Running Form Drills (as demonstrated in the video above)

Mobility exercises (these were popularized by Kelly Starrett and are hyper-focused on individual muscle groups)

Myo-fascial release (foam rolling and other methods to release muscle tension and allow the muscle to function properly)

I hope you could learn something from that but if you have questions go ahead and ask them in the comments of this article and I would love to answer them.

You can also reach out to me on Instagram and Twitter or maybe I answered your question on a recent episode of my podcast Running Through It.

Happy Running,

Justin

Why Your Goals Overwhelm You

Take a second to think about everything you have to do today.

Seriously. Take a second. I’ll wait…

Got it all?

Did you add the basic things like showering, eating, commuting, cooking? I want everything!

If you really put down everything it’s probably created a little bit of stress. You know you need to do a lot, but putting it all on paper makes it seem like even more!

Now the last thing to check is if your goals made it on that list. Continue reading “Why Your Goals Overwhelm You”

Is Your Focus on Success or Failure?

You started working towards your goal but you’re failing.

You’re trying hard but every day is a struggle. You’re finding it hard to just keep up with life let alone find time to workout, eat healthy and update your journal/log.

In fact, most days it feels like more stress than something that helps.

What’s the point if it’s just making things worse?

Sound familiar?

These are the thoughts we have when we’re focusing on failure. We’re focussed on the struggle, how hard it is and how far away our goals are.

We missed another workout. We had another bad meal or binged last night. The list goes on and on for all of the things we’re failing at.

But what if we changed our perspective? Continue reading “Is Your Focus on Success or Failure?”

Prioritize Your Health

Everyone always sees working out as a chore, dieting as a cramp to your style, and health and wellness as a passing trend. And yes, we at Anthrophysique Coaching do concede that watching TV can SOMETIMES (just sometimes) be more fun than strapping on your sneakers, stepping on the treadmill, and running a couple miles. But, if you think about it, what’s going to add the most to your life– a couple of episodes of television or a couple of miles on the treadmill?

That’s why it’s important to prioritize your health above everything else in your life. A clean bill of health helps you wake up rested in the morning. A strong body helps you line dance well into old age. A sharp mind helps you beat the Jeopardy contestants in your living room and a strong heart helps carry you through some of the toughest moments of your life. A couple episodes of Friends will help with none of those things.

Here’s our challenge for you this week. Schedule your workouts like work meetings. You wouldn’t just cancel a work meeting the night before, would you? No, you would honor your commitment. So that’s what you have to do– honor your commitment to yourself and to your health. Treat your body like a Mercedes. You wouldn’t fill a nice, sleek car with poor gasoline, right? Your body deserves that same kind of treatment. Fill your body with clean, healthy foods that make you feel good.

If you need help honoring your commitments, we at Anthrophysique Coaching are here to help. We will help you honor your commitment to our long-term health and we will make sure priorities are in line with personal success. Also, we’re crazy people that are passionate about health and we love helping others prioritize their wellness. Contact us for coaching plans. We can’t wait to help you reach your goals!

Life vs Goals – the struggle is real

If you’ve ever had a goal, you’ve probably realized that it’s pretty damn hard to achieve.

You get started, you’re good for a week or two then BAM, life smacks you on your ass and you’re struggling to get back on track.

This is the thing with life and goals, they’re kinda like enemies.

Your goal is the thing you WANT to do.

Life is all the things you HAVE to do.

Your goal is the thing you AREN’T doing.

Life is what you ARE doing.

They are constantly fighting for your time. You try and make time for your goal but life just gets in the way.

This is the struggle of “Lifestyle”. The ideal situation is that the goal becomes part of your life. It fits within your normal schedule and life and it stops interfering.

However, building a lifestyle takes time. It takes the fight and it takes the struggle. Your goal will stay a goal and the thing you’re struggling to do for a long time. But that’s okay.

If you can accept that they are different, that they aren’t friends, that at times they are even enemies, then you can stay patient and let the process take place.

It’s your goal, it’s what you want, so it’s worth the fight.

The good news is that the fight isn’t forever. It’s gonna be longer than you expect or want, but if you keep working it will end. You will succeed.

Your efforts will win. Life will win. Eventually it will no longer be a goal and something you aren’t doing.

Eventually it will just be life.

~ Chad

Not sure it will work?

not sure it will work

Have you ever hesitated to sign up at the gym, download the app, purchase the equipment, or hire the trainer because you’re just not sure it will work?

not sure it will work

You’ve already tried so many things, is this just going to be one more thing that ends up in the same place? Failure.

Truth is, everything works. Every workout program, every diet, everything. Continue reading “Not sure it will work?”

Fitspo Doesn’t Work

I recently read an article that the Fitspiration (Fitspo) trend is backfiring.

This is something I totally agree with and mentioned a bit in my last article “Does motivation lead to action or does action lead to motivation?

I’m not able to speak to the mental health issues brought up in the article or the relation to social media use in general, but I do agree with the state this so-called “fitspiration” puts you in.

Fitspo is short for Fitspiration which is short for Fitness Inspiration. The idea is simple: browse images to inspire you to exercise. With 55+ million posts on instagram you have plenty of options!

The ideal formula is:

Look at images -> get inspired -> exercise -> get fit -> look good naked.

The formula seems simple enough, but it rarely works in reality. It usually ends up looking like this:  Continue reading “Fitspo Doesn’t Work”