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”

Running with Anxiety

Running with Anxiety has been a monster I’ve had to deal with my whole life… While sometimes I was unaware of what to call this monster it has always affected my running and, more importantly, my life in a huge way.

It has affected me for the better recently but as I have talked about in the past I didn’t always know how to ask for help, and I didn’t always understand what was happening to me. Continue reading “Running with Anxiety”

Does motivation lead to action or does action lead to motivation?

Motivation Fitspiration

I’ve noticed in my social media feeds there are a ton of posts about Motivation. I’m sure my feed is a little biased towards fitness, but still, everyone is looking for motivation.

Whether it’s a #MotivationMonday tweet, #Fitspiration post on Instagram or a motivation board on Pinterest, the options for motivational content is limitless.

But does that motivation ACTUALLY leads to action? Continue reading “Does motivation lead to action or does action lead to motivation?”

Running Through It: Marathon Recovery Plan

Post-Marathon Recovery Plan

A Post Marathon recovery plan can be tricky, how do you get started on your next training plan? How do you make sure you are fully recovered?

As with all things the perfect plan is very individualized, some runners need more time off and need their recovery to be monitored to make sure they are completely recovered going into the next training cycle while other runners need to be coerced into taking time off because they feel fresh after a couple of days.

It is important to consider mental recovery in this case though, as my college coach used to tell us,

“You either take a break voluntarily or your body will decide for you”.

You may not feel exhausted… but the toll of all of those long runs and hard efforts will take its toll eventually. It can be very tempting (especially after a pr race) to just fire through from one marathon to the next and you might even get away with it for a little while.

However, eventually, this will catch up with you, Continue reading “Running Through It: Marathon Recovery Plan”

You’re exhausted, of course you can’t workout

Not having enough time is one of the best excuses to not workout.

Not having enough energy follows closely behind.

I get it. You’re busy.

You work all day, you have other things to do, you need to take care of the kids, etc, etc, etc. By the time you get home all you want to do is collapse on the couch. Who can even think about a workout!

Sound familiar?

Your energy is used up on the rest of your life, so there’s none left for a workout.

Maybe…

What if that’s a lie?

What if the opposite is actually true? Continue reading “You’re exhausted, of course you can’t workout”

Training for Longevity

Longevity

Training for longevity is a topic that has been popping up in a lot of conversations for me lately.

Longevity in a fitness sense is about having a high quality of function and ability throughout your entire life.

I believe our current generations will be living a long time. With the advancements we have in medicine, science, surgery, etc, many of us will likely reach 100 years of age and beyond!

That’s pretty fucking cool, but it’s also pretty fucking scary if you think about our current lifestyles and training methods.

I’m worried that we will make it that far in age, but I’m not sure our bodies will last that long.

One of the scariest things to me is the idea of living till 100 but having my body give out when I’m 60, 70 or 80.

I don’t want to be alive the last 20, 30, 40 years of my life unable to truly live! 

One of my favourite quotes is: Continue reading “Training for Longevity”

An Argument for Average Fitness

Average Fitness

I recently read an article by Mark Manson called “In Defense of Being Average“. (worth a read!)

The premise of the article is that we tend to idolize and make heroes of people (or characters) who embody perfection. We think up heroes like Batman and Superman, and idolize Greek gods and Spartan warriors. We’re always looking up to those that are the best at what they do.

The same is true in fitness. You can tell by the endless amounts of Instagram posts of “Fitspiration” focused on peach booty’s and 6-pack abs. It’s perfect images of perfect body’s in perfect lighting and perfect poses.

Don’t get me wrong, it’s nice to look at for sure, but what does that do for our expectations of OUR fitness? Continue reading “An Argument for Average Fitness”

Amazing Results in ONLY 15 DAYS!!!

I get quite frustrated from 30 day programs. I get more frustrated from 21 day programs.

Just now I saw on Instagram a 15 day program.

Seriously. WTF!?

What the fuck can you possibly achieve in 15 days?

In the post they’re hyping that it’s a diet plan, recipes, workouts, a group for support and coach all for only $150.

$150 for a 15 days program!?!

Now, $150 for a diet plan, workouts and coaching might not be that bad of a price, but again, what the fuck will you achieve in 15 days?

As always, I wonder then what?

This is the loophole.

Let’s say it’s a super strict cutting regimen. You actually see results because you go after it 100%. Heck, it’s only 2 weeks right. Anyone can go 100% for 2 weeks.

You’re so “successful” you lose 10 pounds!! Amazing results right!?!

But still, then what?

Will you be better off?

Will you be able to keep it off?

Will you have learned anything?

No you won’t. You will have forced yourself to succeed BECAUSE it’s so short term. You have ZERO plans or focus on the long term and how to MAINTAIN the results you just created.

Usually, you’ll be so exhausted by the intensity of the 15 days you’ll happily dance back into your “normal” routine and go right back to day 1.

This shit drives me crazy!

If you’re falling for this stuff and frustrated with not getting any results. You should be.

That stuff doesn’t work, it never works, and it never will. Stop falling for it.

I hope this post sheds some light on the process of these things and helps you see why. If you want long term results, get a long term mindset.

At least something beyond 15 days. Or 21. Or 30. Or even 90.

Please.

I Don’t Wanna – Lacking Motivation

“I’m tired.”

“I’ve had a long day.”

“It’s late and I need to rest.”

“What’s one missed day…”

Ever had these thoughts?

Ever been lacking motivation?

These are the thoughts we have on the days we don’t wanna.

We have a goal. We’ve been working hard for it. But today is harder than most.

Then the justifications come.

“Today I feel like I deserve a break.”

“Today I think rest is what’s best.”

“Today I just don’t have the motivation.”

I saw we, because it happens to me too. Many of my clients have thought I’m immune to these days somehow, but it’s just not true.

These days exist for most of us so don’t use it as another excuse and think you’re special.

The difference between success and failure for reaching our goals is the decision we make on these days. The difference between success and failure is how we end these days.

Did you give in, buy the excuse and take the rest day you “earned”?

Or did you buck up, dig deep and make it happen anyway?

We all have days we don’t wanna, but it shouldn’t affect the actions you take.

If you truly want to reach your goals, you know how this ends 😉

~ Chad

Intensity at What Cost?

Intensity

Do you like the intensity of HIIT workouts?

I’ve written articles on Intensity before, but this one is to address intensity for intensity’s sake.

Intensity is where the results are so it’s definitely a good thing. You can’t reach goals without pushing your limits.

Intensity

 

However, I’m seeing so many gyms and routines focused on intensity lately and often it’s just for intensity sake. Everything is made harder just so it’s harder.

#JustAddBurpees

It’s intensity for intensity’s sake and this is how we run into problems. Problems like injuries.

If you’ve gotten an injury from your workout, you’re doing it wrong. You’ve pushed well beyond your capacity and your body couldn’t handle it.

When the only goal is finishing your workout in a pool of your own sweat on the floor, this isn’t a good thing. If the idea is to “crush anybody that tries this” then the workout doesn’t have any other goal. It’s not specific to any person.

Smart intensity knows your limits and pushes on that. It makes it hard for YOU.

Stop focusing on intensity for intensity’s sake. This usually means pushing well past our limits and this type of training often ends with injury.

If you’re going to push, you need to know why you’re pushing and how far to push. You need to know how that pushing will benefit you, not harm you.

~ Chad

Find Your Thing

Find Your Thing

We all have a thing.

A thing is something that we fall in love with or find great pleasure in that helps us reach our goal.

It’s what gets us fully committed to pursuing our goal.

In fitness, it’s basically what helps you take the steps needed to reach your goals.

Your thing might be:
– running
– spinning
– aquarobics
– kickboxing
– zumba
– home DVDs
– bootcamps
– group fitness classes
– having a gym buddy
– personal trainer
– accountability coach
weekly progress photos
– publicly announce your goals

To name a few. There’s a ton of options out there to get you hooked!

If it’s joining a class you can’t wait to go to or making a commitment, all in, to a coach because you know you can’t do it on your own. In the end it doesn’t matter as long as it’s what gets you to reach your goal.

The point here is that there are nearly limitless options so get out there and try them!

My belief here is that:

“everything works for somebody, but nothing works for everybody”

You gotta find what works for you.

What’s your thing?

Find Your Thing

If you don’t know, make a list of what you’ve done. Then make a list of what you haven’t yet tried. It’s likely that’s your thing on the list of “haven’t done yet”.

~ Chad

This Shit Ain’t Pretty

This Shit Ain't Pretty

Building the body of your dreams (the one you follow on Instagram) isn’t easy, it’s not pretty and it doesn’t happen overnight.

I’m so sick and tired of all the crap out there that says otherwise that I wanted to step up and be a voice in the opposite direction.

The truth is, it’s not easy, it’s fucking hard, it takes a long fucking time, and you likely won’t get it on your first fucking try.

This Shit Ain't Pretty

 

Yes, of course, there are a few people that got those AMAZING results you see on the infomercial.

Yes, someone you know lost 40 lbs in 40 days.

However, that’s not normal.

What’s normal is that you’re following a 22 year old fitness model on Instagram.
What’s normal is they’ve had that body nearly their entire life.
What’s normal is that MOST people haven’t looked like their entire life, don’t have the same metabolism and won’t see the same results as them in the same time frame.

What’s normal is:

Most people fail many many times before reaching their fitness goals. 

And if they do it’s not a simple straight line. It’s an ugly, grinding mess that has you feeling like you want to give up over and over again.

So please, please, please, stop believing the bullshit. Stop believing the hype and stop believing you’re the exception.

Likelihood is you’re not the exception, you’re the norm.

It is what it is so accept that reality now and get prepared to put in the work it actually takes. Be prepared for the bumpy road because it sure ain’t pretty.

~ Chad 

 

Why You Should Food Journal

Ever had the feeling that you’re eating healthy but you just can’t seem to get any results?

A client of mine was recently feeling the same way.

He started a photo food journal to track what he ate. He takes pictures of everything he eats each day and shares it with me.

Within a week my client noticed that he was eating better.

A week!

Here’s why:

I’ve long been a fan of a journal when starting to change eating habits. At minimum because I need to see what my clients are eating to be able to help them. But also, because it’s often very eye opening for the client.

I’ve seen it so often, the new client says “but I eat healthy, how come I’m not seeing results “.

I ask them to journal and very often I get the same experience as the client mentioned above. The journal actually opens their eyes to EVERYTHING that they eat in the day.

Sure, the main meals, especially when you at at home are pretty healthy. However, many people don’t realize the frequent snacks, amount of sugary beverages they consume, gaps in their eating, or late night habits.

It’s not just what they eat that they end up seeing, it’s how they eat.

They see their habits.

Food journaling is a great idea if you’re unsure of why you aren’t seeing results or want to know how you can modify your diet.

I encourage you to try a photo journal like my client. You might be surprised by what you find!

~ Chad