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 

 

I won’t sacrifice your health for faster “gains”

Gain

Yes you are pursuing your fitness goal with maximal intensity, but is it at the sacrifice of other areas of your health?

I’m seeing this more and more lately so I wanted to address it.

Here’s my perspective:

I’m a Kinesiologist.

For the purposes of this article, all that means is that I study the movement and function of the body and how it works.

As a fitness coach, what this means is that when I create an exercise program for someone, I’m not only looking at their end goal and what they are trying to achieve, I’m also looking at their body and how well it functions.

What I see so much of today in the fitness industry is a singular focus intensity. Everyone wants HIIT workouts that “make me sweat”.

The good news from a coaching perspective is that making a workout hard is easy. I see endless amounts of videos on Facebook and Instagram of people creating insane workouts and super challenging variations of exercises. My personal simplification of it is: #JustAddBurpees

And it does make sense because intensity is how we get results.

It’s easy to make someone sweat and it’s easy to make someone work hard and push their intensity.

However, this often comes at a sacrifice to other areas of health or function in the body.

I see this in high intensity workout programs that don’t address body proper body mechanics and this creates added strain on joints and connective tissue.

I’m tired of seeing olympic lifts for added intensity meanwhile the knees and back are bending in ways that anyone watching knows is not right.

Bottom line, I’m not willing to make intensity the highest priority at the sacrifice of another area of health or physical function just for faster gains.

In my coaching I take the time to build a solid foundation with each client based on their individual needs. I take time to make sure they move and function well and I make sure they don’t develop other health issues just to lose a few quick pounds.

Unfortunately this process takes a lot longer than what we tend to see put in front of us online, but I don’t care.

I won’t sacrifice long term health for a short term result.

My goals is to help you create a body that not only looks good, but will function great for the rest of your life!

~ Chad

Why I Don’t Do Static Stretching

Static Stretching

Static stretching has long been abandoned as a pre workout warmup but should we also abandon it post workout? There is a lot of evidence that supports the idea that we should!

Now when I say static stretching I am referring to exercises such as bending over and touching your toes where you aren’t moving or exploring range of motion. We often go through these stretches with no real purpose and no real minfulness for the task at hand. Static stretching will increase your flexibility sometimes but it is not the most efficient in increasing your range of motion or teaching your body efficiency in the running motion.

Mobility exercises like the ones I have talked about in previous posts, often involve exploring the running range of motion such as the couch pose pictured below.

Static Stretching

There are also dynamic stretches that explore your sport specific range of motion – think of a dynamic warm up! You have leg swings, hip flexor pulses, fire hydrants and many other variations that work on activating the muscle as well as increasing mobility. I’m a big fan of working in the running specific range of motion and doing everything you can to improve your overall efficiency.

Then there’s yoga as well which takes all of these elements and incorporates core strength and breathing – I love yoga because it forces you to think about what you’re doing while you breathe and while you move. It’s not about sitting in a stretch and lengthening that muscle it’s about building strength in motion and building range of flexibility in all three planes of motion.

Is static stretching going to hurt you? Not necessarily but there is some evidence that excess stretching can lengthen the muscles too quickly. The point of this post is that there are a lot better ways to get more bang for your buck when talking about injury prevention and increasing your range of motion.

I will continue this idea in later posts but for now if you have any questions you can always reach out to me on Twitter, Instagram or drop by my Anthrophysique page.

Happy Running,

– Justin

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

To keep up on what I’m doing – follow me on Instagram and Twitter

Let’s Talk About The Warm Up; Are You Doing It Right?

typical pre run warm up

What’s a typical pre-run warm up routine for you?

For the longest time I would just walk out the door, do some leg swings – if that – and go on my way.

That was the routine!

However I know better now; the point of this pre run dynamic routine is to thoroughly warm up your running muscles and be ready to get into your run. So instead of taking 5 minutes to find yourself during the run you can warm up more efficiently and save yourself the pain of potential injury.

The more you warm up your hips, glutes and hamstrings the less stress you are putting on a cold muscle during the run.

You are essentially activating that muscle to fire properly so that your stride will benefit!

Check out the video below for a sample of my “A Day In The Life Video” series I’ve been working on. If you want, you can jump ahead to the 3:44 mark where I go through my warm up, touching on my glutes, hips, hamstrings and quads – to make sure that I am ready to go when I hit the road.

 

 

If you watched the whole thing, I hope you enjoyed the video!

Now let’s talk. Comment below about your warm up routine, or lack of and I’d love to see if I can help!

Also, don’t hesitate to reach out to me on Instagram and Twitter if you have any other run-related questions.

Justin

How many exercise variations do we need?

Have you ever tried a bicep curl? How about a hammer curl?

What about a preacher curl?
Seated curl?
Incline?
Decline?
21’s?
Arnold’s?
Eccentric?
Pause?
Balanced on a bosu?

I see so many exercise variations sometimes it drives me crazy.

I’m sorry, but I have no friggin clue why anyone would ever do a bicep curl while lunging or squatting on a bosu ball? WTF?!?

 

exercise variations

 

I wrote another article about asking clients not to YouTube their exercises. The reason I do this is because there are 50 different ways to do the same thing!

Why? Continue reading “How many exercise variations do we need?”

Just go back to eating pizza and ice cream

“I don’t want to look like a man”

This is probably the most common response I get from women when I tell them they need to train their arms more or use more weights.

There are 3 major problems I have with this:

#1 – the societal image women have of themselves that generates such a huge fear about having muscles.

#2 – the lack of understanding of what it actually takes to look like a body builder (a man).

#3 – You’re basically saying that you’re worried your results will be TOO GOOD.

Continue reading “Just go back to eating pizza and ice cream”

The Time Will Pass Anyway

I’ve had this as my email signature for years:

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”

~ Earl Nightingale

I was thinking about this quote yesterday because it was my 1 year anniversary of moving to Guadalajara Mexico. I moved here to start yet another fitness business and in 11 months since opening it’s going fantastically well!

It’s a group fitness, instructor lead, exercise program and we’ve grown to well over 200 members in our first 11 months. We’re already in talks with people wanting to invest in 2nd and 3rd locations.

However, this isn’t a story of an overnight success and a business growing incredibly fast in it’s first year. It’s actually a story 10+ years in the making.

I started as a personal trainer 11 years ago in a small gym in St. Albert, Alberta, Canada. A year later I opened CrossFit Edmonton and ran that for 4 years before moving back to Vancouver, Canada. I then started working with clients online and a year later AnthroPhysique was born. I even started a meal prep business in Vancouver called Fresh in your Fridge before moving to Mexico and starting this business, FitMix25.

The fun thing is that all of those businesses still exist today – I’ve moved on from some of them but I still feel like a proud father seeing them growing in the world.

The key though is that through my 11 years of business building I’ve failed, succeeded and learned a lot! However, since day 1 my dream has been to help more and more people live healthier lives. The physical form in which I’ve pursued that dream has changed over the years, but the dream itself is still the same.

I’ve been going after the same goal for 11 years!

Even though this example is around the growth of my businesses, the principle is fundamental to the pursuit of any goal.

The reality is time passes. There’s nothing we can do about that. The only thing we can control is what we do with our time.

If you have a goal, but do nothing to pursue it, I can guarantee your result: you WON’T reach it.

However, even though there will be setbacks, struggle, challenges, hard times and frustration, pursuing your goal is always worth it. It may take a long time to get there but so what?

The time will pass anyway.

~ Chad

10 fat loss exercises better than burpees

Exercises alone don't burn fat

A friend of mine sent me this message on Facebook the other day:

Exercises alone don't burn fat

I get messages like this all the time. People asking me about a new machine, a new program, a new study, a new diet, etc. I love it!

I love it because people are curious, want good information and I appreciate that they come to me to validate the info. They aren’t just willing to accept everything that’s on the Internet.

Anyway, my response to my friend’s was this:

1. It’s not that simple.
2. In what sense do they mean for burning fat? Something more intense? If so, then most don’t.
3. In general, some good exercises in the list (unrelated to fat burning)
4. In general, some advanced movements that I wouldn’t recommend for most people.
5. Marketing at it’s finest. People love the idea of burning fat. This will likely get many shares and a few people even try it. I doubt anybody will see long term success from it.

I’ll expand here: Continue reading “10 fat loss exercises better than burpees”