You Already Know What Quitting Looks Like

I’m going to keep this article simple.

I get so many messages, emails, comments, etc. of people and clients who are frustrated with a lack of results, or the time it’s taking to reach their goals.

I laugh because to me it seems so obvious. If you’re putting in effort and constantly assessing and adjusting then the results WILL COME.

It’s only a matter of time.

Too many people quit before they get a chance to see what happens if they don’t give up.

 

The thing is, you already know what quitting looks like.

That result is guaranteed.

~ Chad

1 is greater than 0

1 is greater than 0

I’ve used this statement for years with my clients and I’ve been seeing it pop up a lot more lately.

The idea is simple:

1 is greater than 0 means something is better than nothing. No matter how small that something is.

When it comes to goals, my clients often get stuck on the size of it. They get overwhelmed with the distance they still have to go.

What happens is we feel we need to achieve a certain amount in order for it to be worth it or considered a success. We feel it’s all or nothing.

In other words, we set the bar really high.

  • We forget that something is better than nothing.
  • We forget that one workout is better than no workouts.
  • We forget that a 5 minute walk is better than staying on the couch.
  • We forget that 1 good food choice is better than no good food choices.

We also believe that 1 isn’t enough. That the one small thing will never get us to our goals.

To a certain degree this is actually true. The 1 thing won’t get us to our goal. But, that’s not the point.

It’s not about reaching the goal. It’s about the direction we are going in.

Doing nothing keeps us on the current path. The current course. The course that is NOT leading to your goal.

Doing the 1 thing is taking the 1st step that starts you in a new direction.

It’s not really that it’s 1 step, it’s that it’s the FIRST step.

It’s 1 thing in the direction you WANT to go and that is always better than doing nothing.

The added benefit is that 1 thing usually leads to a 2nd thing. And on and on it can go. At least this way there is a chance.

Reaching your goals doesn’t come from the 1 thing. It comes from the accumulation of all the 1 things over a certain amount of time. There literally is no other way.

So, if you’re stuck in a rut, hit a plateau or feel like you’re never going to reach your goal, stop looking at the finish line. Start looking at your current starting point and figure out 1 thing you can do to move in the right direction.

No matter how small of a step it is, take it!

It’s only 1, but it’s better than 0 and it’s the ONLY way to get to 2.

~ Chad

What to do when your goal feels impossible

Our AnthroPhysique running coach Justin had a great Instagram post the other day:

 

I’ve seen this on Instagram a lot and it’s very common with our clients.

You are so focused on your goal, the end destination, you get caught up in how far away it is.

You look at the road ahead and start to feel like you’re never going to make it.

You lose motivation, get depressed and doubt if it’s even possible.

However, the problem here isn’t that the road ahead is long and hard, it’s that in this moment you forget to look back at the road you’ve travelled.

You forget about where you’ve come from.

You forget about what you’ve overcome.

You forget about how hard you’ve worked.

You forget how hard it was just to get started, let alone keep going.

If you can just take a moment to turn around, look at how far you’ve come and truly appreciate the progress you’ve ALREADY MADE, you’re likely to have a different perspective.

You can appreciate that this is just part of the journey and really, you’ve already done this before.

You’ve overcome the hurdle.

That’s all this is. This moment is just another speed bump on the road to our goal that slows us down a little.

It can be overcome, and it’s easier if you look back and see how strong you already are.

You CAN!

~ Chad

The real reason your program isn’t working

  • Not seeing results quick enough?
  • Hit a plateau?
  • Feel you need to try something else?
  • Feel like what you’re doing just isn’t working?

I get a lot of reasons for people wanting quit because “this isn’t working”.

They’ve hit some sort of plateau, aren’t seeing results quick enough or have just had a week or two “off the wagon” and have struggled a little bit.

They feel they won’t be successful with their current plan and that it’s just not working.

However, from my perspective, slow progress, plateau’s and struggle is totally normal and common.

In fact, I’ve never seen anyone NOT struggle with their goal.

To think you can start off on something new, never struggle and be able to reach your target perfectly the first time is a little crazy if you think about it.

What I usually see is that it’s not the program that’s not working.

The issue I see most commonly is time.

People haven’t put in the time needed to truly see results.

 

We wall want the results NOW!

And why not? We see endless amounts of ripped bodies and ads on Instagram and other social media telling us it can be done quickly and easily.

Really that should be your first warning sign! It’s all total bullshit!

However, you believe it because they have proof! There are clear photos of the success people have had. There are testimonials of how great it has been, how easy it was and how good they feel.

Now I’m not trying to discredit any of these programs because many are probably pretty good. I’m talking more specifically about the time or speed of these results that the plans and programs are suggesting.

In my experience the promotional testimonials you are seeing fall into the “results not typical” category. At best I would guess 1% of people see results that quickly. Especially the type of results that are going to last.

My challenge to you is to actually do some research. Put in some time, put in some work and maybe even reach out to others.

How many people have actually done that “90 day Shred” program? Of those, how many experienced the stated results? Of those, how many kept those results long term after the 90 days?

Of the truly successful ones, ask “How long did it take you to get these results”

I guarantee it won’t be an overnight success story. I guarantee they didn’t nail it on their first try with no struggle.

In the end, my guess is that you’re probably just going to finish this article and say “I know Chad” and go on with your day.

We all REALLY know right?!

However, if your fitness goals are set 3 months at a time I’d argue that you don’t know. If you’ve tried more than 2, 3 or 4 different programs with little success or success that didn’t last, then you don’t really know.

It makes sense in your head, but when you’re motivated to try something new you forget it and think you’ll be different. You think you’ll be part of the 1%.

You think THIS will be the program that finally works!

But please, please, please do the research! Don’t just take my word for it.

This article is just words and theory on a website. Get some proof! At minimum just ask some friends and/or truly look at your own track record.

It’ll be incredibly valuable the next time you hit a plateau or rut on your journey.

When you struggle, it’s not always just the plan or program that’s not working.

More often than not, it’s probably not working because you haven’t put in enough time to get past the struggle.

~ Chad

What if 2 years changed everything?

If I told you it would take at least 2 years to reach your fitness goals, how would you respond?

Would you think 2 years is a long time?

Would you be willing to start that journey?

Would you want a guarantee?

Would you blow it off and find someone else who will tell you differently?

In my years of coaching experience, for most people to truly reach their health goals it takes 2 years, at least, of solid effort.

Now I’m not talking about the initial goal of 10, 20 or 30 pounds. I’m talking about the true, big picture, IDEAL VERSION OF YOU goals.

Sound scary?

Depends how you look at it. Continue reading “What if 2 years changed everything?”

Alleviate the Winter Blues or SAD

Winter Blues

It’s early in the year and you don’t feel like yourself. January is for new beginnings and resolutions, right? One look at your newsfeed and it’s peppered with #NewYearNewMe hashtags that make you question whether your own energy levels are up to snuff. To someone suffering from the Winter Blues the New Year is a reminder of a long road ahead.

For those suffering from the Winter Blues, the cold months, and than lack of light discourage many people from making and keeping plans. When your couch seems more inviting than the gym, fatty, and sugary foods are more comforting than mom’s homemade soup. When even Netflix and Chill seems too ambitious, you need to ask yourself if you’re just feeling the post-holiday hangover or the Winter Blues. Continue reading “Alleviate the Winter Blues or SAD”

Results not typical – overcoming slow progress

What if slow progress was actually normal?

I had an interesting conversation with my client the other day. She emailed me her progress for the week and talked about how failing to plan her week lead to failure in the week.

She felt her progress was slow and wasn’t as good as she wanted for the week. However, she did see the positive and said “slow progress is still progress”.

At first I thought: Very true!

I thought it was a great positive mindset about the week. It turned a negative into a positive. This is good right?!

But then I thought a little further.  Continue reading “Results not typical – overcoming slow progress”

Work, the variable of success

We are 3 weeks into January and the sad reality is that many people have already “fallen off the wagon” from their new year resolutions.

This might even be you.

You’ve missed a day, two or even a week already because life is busy and pulling you in every direction.

It seems like you’ve failed already.

However, that just isn’t true. It’s only a failure if you let it be.

You may have failed last week or maybe even yesterday but today is a new day. You get a new chance to get up and put in the work.

The difference between success and failure is how hard you work.

If you give up and stop working, of course that’s a failure. If you’re wondering why you’re not seeing results but you’re putting in minimal effort, stop worrying. It’s the effort, you need to work harder.

Even if you’re working your ass off and still not seeing results, you still have to work harder.

I’m sorry if that’s not what you wanted to hear, but it’s the truth.

How hard you’re working is the variable dictating wether or not you will be successful.

If you’re struggling, take a step back, review your goal and ask yourself what it’s worth. Is it worth the effort?

If not, that’s ok, but you need to find something else. If yes, then shut the eff up, quit whining and get to work!

If you need a little guidance to help you fit it all in let me know, I’m here to help!

~ Chad

Having Confidence in your Training Plan

I think it’s safe to say that confidence is a good thing, especially when you truly believe in your training plan… but what happens when you lose faith in your training or… you are too cocky about your fitness.

I’ve seen both situations – as well as runners who have failed from not realizing, or succeeded from checking their mentality.

Like anything in running there is a tendency to be hypercritical on every aspect of how you feel during a run. Running is more of a mental sport than we realize and those mentality shifts can happen without us realizing if we aren’t taking stock in our running or if we aren’t realizing that bad days happen. It’s the biggest thing I harp on with my athletes, how are you feeling? Is it mental or physical?

You can’t get too hung up on the minutia of a training plan… I mean you can but it really isn’t necessary until you’ve explored all other options..

What do I mean by minutia?

Think running 8:20 pace instead of running 8:50 pace – only when you’ve explored all other options should you be worried about easy pace and how it is making you feel. I’ve gone into easy pace and running by feel before so I’m not going to get into it here but my point is that your confidence shouldn’t come from easy run pace until you’ve explored all of the other variables. Minutia simply refers to being caught in the weeds… i.e. not seeing the bigger picture.

Confidence in your training is the greatest performance enhancer, go to any cross country meet in the nation and observe the runners on the line. I guarantee you that the top teams will have a certain swagger about them; they know they are ready and they are confidence that they will race well however they aren’t cocky to the point they aren’t ignoring the race plan.

Confidence in your Training Plan

 

You need that swagger! it isn’t saved for high school kids anymore. I give you permission to be wholly confident in your training, believe that what’s on paper will take you to the finish line! It’s ok to question things along the way but be sure that the right solution will be found and your body will react in the best way possible… It’s a confidence game after-all.

– Justin

Trust the process – seeing the big picture

After launching our new Lifestyle Coaching service in late October last year, I’ve seen some great progress in the clients that have already signed up.

The service is completely built around seeing “the big picture” and of course developing a lifestyle of healthy habits. Right from day one we are thinking long term and not just short term.

The benefits have been better than I expected!

In my 6+ years of online coaching what I’ve seen is that Continue reading “Trust the process – seeing the big picture”

Making new year resolutions? Read this first! 

You just spent a bunch of time with family, enjoyed opening some new gifts and ate your weight in turkey, ham, potatos, stuffing and likely a few varieties of pie and/or cookies.

Now is the time we reflect on the year that passed, what we did and didn’t accomplish and what we want to do in the new year. For many, this includes fitness and health related goals.

If this is you, I have some questions that will hopefully trigger a new perspective for your goals in 2017.

Please read on:

First thought: 

What if I told you thath you WON’T reach your goal within the next year?

What if I told you it will take 5 years to reach your health goals?

Would you try?

Would you not even bother?

Would you stop reading this and try to find someone who will tell you differently?

I ask these questions specifically because it challenges our perspective on goals. Most of the time we think we can reach our goals within 3 months or even within a year. Especially health goals.

In my experience, that’s just not true and for many people it can take many years. But so what?

The key question is: do you plan on living for 5 more years?

I’m sure the answer is likely well beyond that.

So?

Let’s say you think you’ll live 30, 40 or 50 more years. And let’s say that in that time you never truly reach your health and fitness goals?

Is it still worth the effort of trying?

Do you think reaching 50%, 70% or 90% of your goal is worth the effort?

If it’s not, then don’t bother. If it is, then why ever stop?

I know this article has been mostly questions, but I encourage you to honestly answer them for yourself.

Whether you decide it’s worth it or whether you decide it’s not, you’ll be happier either way.

~ Chad

You know your goal, but are you missing the most important part?

Most people have a goal in mind when they start their fitness journey.

Some goals are super specific, others are more general, but you always have a target you want to reach.

However, what I see missing for a lot of people is a clear recognition of where they are starting from.

Let me explain with an analogy:  Continue reading “You know your goal, but are you missing the most important part?”

Road Racing Is About Patience… Not Every Race Will Be Your Best

Road Racing

Road Racing is addictive – I get it, there is a reason why road races around the country made over $100,000,000 in total revenue last year.

We love racing but sometimes that comes without the proper buildup; maybe your friend talked you into it or you chose to run two marathons back to back… chances are you are not 100% prepared to run your best.

I’ve made that mistake at times – we used to think that the best way to train was to race yourself into shape but now we know that you have a finite number of hard efforts in a training cycle, be it mentally or physically… something has to give.

Success in road racing is about patience.

Sometimes racing too much can be detrimental to your confidence if you aren’t ready to roll – but racing can also be a good benchmark for your current training. Racing is a two way street and as a runner you must have perspective and you must have patience – there is a lot of experience that goes into knowing if it is a good time to race. That is where a good coach can be invaluable – knowing when you need a race to test fitness and knowing when it will kill your confidence or wear you down.

I tackled this very issue in one of my A Day In The Life videos:

 

– Justin

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Life is now, why wait till January?

Why wait till January

Hello, I’m the newest Fitness Coach to join the dynamic team of AnthroPhysique. As this is my first blog post, I wanted to give you a quick intro and tell you how excited I am to be a part of this team! I feel so passionate about what I do, it’s amazing to be supported by like-minded people that are so talented in their profession. I hope you will read my bio to learn about me and what I do.

As 2017 is creeping up, I am reminded of my own fitness journey I began in March. In the last nine months my life has been filled with positivity more than ever before. While I owe much of that to fitness, it was also my desire to make a change that drove my results home. Many of us are creatures of habit, and while we may adapt to many of life’s arbitrary circumstances, we often neglect the real need to change.

 

Why wait till January
(left, pregnant 2014; middle, March ’16; right, Nov ’16)

I’m not sure why we wait until unfortunate events take place to adjust our forward-thinking. I compare it to being in a dysfunctional relationship and waiting for the other person to breakup so you don’t have to be the asshole. You both know it isn’t working, why drag it out?

Our lives are constantly going through an ebb-and-flow, there is no better time than the present to take initiative. In my own life, I hid behind my anxiety. I thought that if I avoided confrontation, or let opportunities pass, I was simply just missing out on that one thing — but I couldn’t have been more narrow-minded. When we limit ourselves from things we fear, our inaction replaces experiences, passion, and most of all, living. Life is now, why wait until January to start working towards your goals?

These are a few of my philosophies. Take advantage of today, because if you start today, you won’t regret it tomorrow.

Well I guess for my first post we just jumped right into things here didn’t we?!?

Wishing you a safe, healthy, and happy holiday!

~ Alice

To follow more of my day and lifestyle, check out my Instagram.