Not seeing results? Step your game up!

Okay, this post may be a little bit of a rant…

I’ve been working in gyms and with clients for around 15 years now. Needless to say, I’ve seen a ton of people working out and putting in efforts to change their bodies.

Kinda…

I say kinda because I think there is a difference between working out and putting in the effort.

Let me explain.

You can see this in certain types of people:

The people who leave the gym looking just as good as when they came.

The people who constantly complain about their workout or how hard it is.

The people who stop with 10 seconds left in their circuit and start drinking water.

The people who leave their water bottle at home so they have to walk to the water fountain every couple of minutes.

The people take 15 seconds to transition between every 30 second station of a workout.

If you identify with any of these, please read on 😛

I would say that all of those people are working out. They’re at the gym, they’re doing something and they can even take a selfie to put on Instagram and prove it. haha

However, I wouldn’t say that they are putting in the effort.

They’ve got step 1 down and show up, which is important, but they’re lacking on step 2. Step 2 is putting in the effort to make it worth it.

To show up at the gym and just go through the motions isn’t going to get you results. I see too many of these people first complaining about their workout and then complain about their lack of results.

Unless you’re a body builder; if you rest for most of your workout, don’t own a water bottle or suffer your way through every workout then I have very simple advice for you:

Stay home!!

Seriously, you’ll enjoy life much more and there’s nothing wrong with enjoying life. Just don’t complain about your lack of fitness or that you have a body you don’t desire.

However, if you don’t like that advice then you might be ready for the tough love asvice:

It’s time to step your game up!

Stop complaining, suck it up, bring a water bottle and finish your workout as strong as possible. Just like you always get the last few drops put of your wine bottle, empty your own tank in every workout.

If you’re gonna do it, do it! If you show up, give it 100% and be proud of your efforts.

So if you’re not seeing the results you want, it’s time to step up your game.

If you feel you are giving it your 100% every time and you’re still not seeing results, message me because you’re in a whole different category! (this article doesn’t apply to you)

Chad

All About Proprioceptors And How They Can Benefit Your Running

All About Proprioceptors

Our bodies are awesome!

Think about it!

We have sensory nerves throughout our body that send feedback to our brains about where we are in space.

These sensory nerves, called proprioceptors, tell our brain about the terrain we’re running on, as we’re running, and our body makes the appropriate adjustments.

If you want to learn more about proprioceptors and see how you can better implement them into your training – check out my latest 5 Minute Barrier;

Thanks for hanging out friends!

If you want to follow along on my journey follow me on Instagram, Twitter, Snapchat and Anchor!

-Justin

Saturday Series – The Day 1 Mindset

If you’ve ever started a new fitness routine or diet strong only to fall off the wagon after a couple of months, this new mindset is for you!

The Day 1 mindset is the simple belief that: every day is day 1.

Day 1 is typically the first day of doing something. After day 1 you continue on with day 2, day 3, day 4, etc. Simple right?

It’s kinda like you start something one day and then continue on forever. With the all or nothing mindset, this is what you’d believe. You get one chance to start and then from there it’s 100% forever. If not it’s all over and you’re back to nothing.

By adopting a day 1 mindset, you start to build the belief that every day is a new chance to start over.

It focuses on building the getting started muscle and helps you realize that every day is a new day to pursue your goals.

Any time you strive for a goal it’s going to take many twists and turns and ups and downs to get there. Reaching a goal is never a linear path. There will be setbacks, struggles and failures.

Building habits and momentum is great, but it’s not JUST the momentum that will get you there. Even if you’ve done something for 21 days in a row and supposedly built a habit, it’s still hugely beneficial to see the next day as day 1 again. The focus shifts from “not breaking the streak” to “today is another chance to keep going in the right direction”.

 

Just because you succeeded at something yesterday, doesn’t mean you’re going to succeed at it today.

 

This may sound daunting at first because getting started is the hard part, but you’ll notice a change after a while. You’ll start to see that day 1 gets easier and easier. The momentum you build helps solidify this belief. Eventually, if or when you miss a day, the next day is still day 1 again and it’s not as hard to get back on track.

 

If you can realize that every single day is a brand new day and a brand new chance to take one more step forward in the right direction, then you truly have the day 1 mindset.

 

You lose the fear of failing because the next morning it no longer matters.

I challenge you to give this a try for the next 30 days. See every day as day 1 and let me know if it starts to get easier.

~ Chad

If you liked this, I recently wrote another post on the same topic. Even further back in time, I wrote an article about the All-or-Nothing mindset which is worth a read as well 😉

 

Beating The Marathon Taper: PR When It Counts

Marathon Taper Madness

The Marathon Taper — or as I like to call it Taper Madness — is a tricky concept to understand.

Complicated by symptoms of: feeling antsy, restlessness, having an overall energy surplus, being fixated on your race, day dreams about heartbreak hill, and just a general anxiety about training — ok a few of those may just be me.

It is not made any easier by the fact that not everyone will respond the same way to a traditional taper. A traditional marathon taper being cut back on the mileage starting a few weeks out from the race and then a few short and quick workouts marathon pace workouts to keep your legs fresh and race ready.

This brings me to this weeks 5 Minute Barrier; I’ll give you a few tools to beat Taper Madness and recognize if a traditional taper is right for you.

Thanks for watching and don’t forget to thumbs up that video and give me a follow on Twitter, Instagram and Snapchat if you liked this info and want more!

Justin

Attention All Cardio Bunnies: Lifting Weights Rocks

Weight Lifting Jedi Level

Let’s talk through my least favorite “I don’t want to lift heavy weights” statements, shall we?

“I hate protein shakes”
“I don’t sweat when I lift weights, I’m def not burning calories”
“Lifting weights is only for big guys”
“I’m too weak!”

and, my ultimate favorite…

“I don’t want to get bulky!”

All of these statements are not only excuses, they are also 100% wrong. And the funny thing is…

I used to say all of them!! Continue reading “Attention All Cardio Bunnies: Lifting Weights Rocks”

From fitness newbie to loving exercise. Yes, it can happen!

Fitness Newbie

It’s 1999. Y2K was fast approaching, Haley Joel Osmet was seeing dead people and I was a pudgy 10 year old hating her life in PE. It was the day of the Presidential Fitness Test and I was shaking in my Skechers. Based on my recess activity, I already knew that I wasn’t athletic and I was positive I was going to fail.

The mile run was where I started to lose it.

I began to hyperventilate, paralyzed with fear that I wouldn’t be able to complete the long distance. In the end I (miraculously) did and later I scoffed at my 15 minute run time. “I’m just not athletic” I said, munching on my dunkaroos, “I hate sports and I hate exercising. I’m just never gonna be good at it, ya know?”

Fast forward to high school. I’d traded my Skechers for Uggs and I’d successfully gotten out of every physically demanding thing (other than dance classes) that was thrown at me thus far. I’d conveniently been sick for every trying day of PE in middle school. I’d even persuaded my doctor to suggest that I had “exercise-induced asthma” to get me out of running in my cheerleading practices. So, when my best friend suggested that we go to the gym after school, I almost dropped my Nokia brick phone.

Workout? By choice? Me? Was she joking? I laughed it off, pretended there was a Gilmore Girls marathon on ABC and slowly slinked away. There was NO way I was going to workout for pleasure! Continue reading “From fitness newbie to loving exercise. Yes, it can happen!”

Marathon Training: Generic Plans Vs A Whole Body Approach Pt. 1

Personalized Marathon Training

As the saying goes, “Marathon training is a cruel mistress”, why else does every marathoner feel the need to tell you about their training regardless if you have asked our not?

It’s a lot of time, effort and sweat equity put into one day, months away, where you will test your mettle on the road…

Which is why you need to be cautious with which marathon training plan you choose!

You need to choose a plan that will work best for you; a plan that will fit within your time constraints but also work with your body and how you as an individual respond to training. However, sometimes it’s hard to tell which plan will work best, especially if you are unsure what to look for!

Take the plan below for instance: Continue reading “Marathon Training: Generic Plans Vs A Whole Body Approach Pt. 1”

Getting started – it’s the only thing that matters

Getting Started - it's the only thing that matters

Getting started on something is usually the hardest part. I believe it’s the only thing that matters!

I actually wrote a similar version of this article about a year and a half ago but just realized I never got around to publishing it…

I apologize because I feel I prevented a learning opportunity for you.

I’m writing about it again now because I had a new realization about this concept the other day. I even did a Snapchat rant about it.

Continue reading “Getting started – it’s the only thing that matters”

Why I Stopped Being A Personal Trainer

I’ve been thinking about this a lot lately. Why I stopped 1-on-1 personal training.

I’ve been thinking about what I’m doing in Mexico with Fitmix25 and what I’m doing with AnthroPhysique. I’ve dedicated my life to these two systems because I deeply believe in their benefits for someone’s health and fitness.

I’ve been thinking about why my belief so strong and what truly is the benefit of these systems?

It comes down to something that happened to me 9 years ago in early 2007. Continue reading “Why I Stopped Being A Personal Trainer”

Do you have vague goals or measurable goals?

Running a marathon is a measurable goal.

When I ask people for their goals, I oftentimes get vague responses. Most commonly, people tell me that they want to lose weight or build muscle.

Let’s start with the “losing weight” response and let’s first change the terminology.

What we’re really talking about here is losing body fat, right? You can lose weight by simply dehydrating yourself, but I realize that what people mean by “lose weight” is actually that they want to “lose fat.” – if your goal is to simply lose fat, how do know when you’ve attained that goal? Continue reading “Do you have vague goals or measurable goals?”

As an Athlete: What Do I Do When I Retire From Sports?

Nicole athlete picture - pole vault

There are millions of post collegiate and post professional athletes out there who are venturing into the “Normal” world as we would like to call it. Your day changes and does not revolve around practice and meet schedules anymore, you no longer have to plan everything in your life around your training. Some people might look at this and think that sounds great, but for many former athletes this creates a lot of anxiety!

I myself have finally stopped pole vaulting – after trying my best to just meet my potential for the last 3 years as a post collegiate athlete and after an illness took a lot of my capability away (physically and mostly mentally) adding real life into the mix on top of all that with a Masters program (That I am proud to be finishing up) Jobs (I had and still have 3) It was the best and most stressful times of my life.

what do i do when i retire from sports

This Article Without the Game written by Lexi Panepinto really sums up this major life event. I encourage you all to read it!

Personally I struggle a lot now – trying to find my place, “who I am now that I am not the pole vaulter? What defines me?”. I have broken down a lot; in and out of the gym and on my final days of practice. I wish I let a lot of the pressure go during my final season so I was able to enjoy it more but I still have my moments where I break down because I am not that athlete anymore. Even though there is still so much to come in life, you can seem lost in the moment and this moment can last a long time.

My advice to all who are going through this or about to enter into this is try your hardest to enjoy your last “hoorah”. If you do not you will look back on it in a negative way and always feel like you did not give your last shot your best. If you are already past your last season and struggling to move on, look at the highlights! Who have you become because of this sport? What did you gain from it? Friends, lessons, motivation, courage? Regardless of how your last meet, game, practice, or whatever it may be ended, end it with pride, happiness, and passion that will never leave. Find your next goals. There is always something more that can be just as fulfilling and exciting.

Nicole athlete picture - pole vault

Luckily I have very supportive people by my side who are cheering me on in my next adventure. Find what motivates you – for me: that is my family, nutrition, and fitness. Having my family grown with my husband to be, growing my knowledge in nutrition and pursuing my doctorate, and increasing my fitness both as a hobby and as part of my career. As much as I miss pole vault and I always will I am excited for this next adventure. Just one step at a time!

Nicole

Building A Better Booty: Coach Shelby’s Quest For Glutes

Building A Better Booty 3

Is there anything better than a well developed set of glutes aka: Booty?

Hm.. perhaps some gorgeous back muscles but one thing at a time!

My obsession with glutes started in my early twenties. I had a classically flat bum. Don’t get me wrong, it was small but it was most definitely flat.
And I hated it (along with this picture!)

Building Better Glutes 1

So I set about to change it! I squatted, deadlifted and lunged for a good three years; and while my glutes did develop, the results weren’t exactly what I was hoping for… “Womp womp”

So the next two years I spent truly trying to grow my booty. Again, changes happened but not many, I am very hamstring dominant and without proper focus they take over all the work my glutes should be doing.

Slowly but surely I started to get pissed off!

Then I got pregnant – Having to scale back my workouts a bit I decided to spend the majority of my time working all the tiny muscle groups I normally neglected in my regular workouts (preferring to train the core lifts).

So I then delved into glute research; I read a total of 387 articles on glutes, glute programming and how to achieve a roundly backside shape. and finally, finally! I realized where I was going wrong:

My glutes were failing to contract fully and for me personally they respond better to high volume than heavy weight.

Well… OK…

So back to the studio. I began training glutes six days per week for 20-30min each day. I used a range of exercises to target all functions of the glutes (hip extension, hip hyper extension, hip transverse abduction, hip abduction, hip external rotation) and in a variety of repetition ranges.

Building Better Glutes 2

The most important part for me was ensuring I really felt my glutes working, specifically in hip hyperextension.

The fun thing about the glutes is you can work them in low loads with really high volume without causing damage. So that’s what I did.. for six months.

The results:

I put two inches on my glutes and changed their entire shape. While my pants fit around my waist I cannot get them over my butt. Thankfully, I no longer have a small booty!

Building Better Glutes 3

To top it all off, now that I understand their contraction I’ve been able to put some much needed numbers onto my core lifts. It’s been a win all around!

So here’s the thing:

Some people have great glute genetics, while others can contract their glutes on a whim and therefore have an easier time developing a roundly shape.

Then there are people like me who have poor glute genetics (read: flat bum!) and struggle to contract the glutes properly.

If this is you, you’ll have your work cut out for you.

BUT, a nice ass is definitely possible (with the right amount of work!).

There are three things it takes to build your glutes (or any muscle for that matter):

* Metabolic stress (that oh so lovely “pump” feeling)

* Mechanical tension (activating your muscles through a full range of motion)

* Muscle damage (feeling sore the next day)

If you’re missing one of the three your results will be a bit lack luster.

And what many females fail to realize is that putting muscle onto your glutes is a good thing. In order to have a “nice butt” you need to have muscle back there. The perk of this muscle is that stronger glutes help alleviate low back pain, protect the knees and are a great supplement to your bigger lifts (squat and deadlift).

So if you’ve been training in the hopes of having a nicer butt for some time with no luck, give me a shout. No one should have to suffer with a flat booty 😉

Shelby