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”

You Never Regret A Workout

This morning, I woke up with a humdinger of a cold. Puffy eyes, scratchy throat, stuffy nose, the works. I looked and felt like death warmed over and ran through an entire tissue box in the span of about ten minutes. Is there anything more annoying than the start of a cold? I think not.

In the nights prior, I had scheduled a workout for that morning. It was supposed to be my longest run to date and I had been working towards this distance for about two months now. Running is definitely not my forte, but I had started to develop a “like” for it and was actually making headway on my long distance goals. I must make a note here: though I am talking about running, I am certainly not the coach to go to for running advice; please see Justin for all your track needs 🙂

Unfortunately, this cold had blocked any possibility of me feeling my hair in the breeze this morning. There was no way that I could make it five minutes on my run without stopping to blow my nose. It basically gave me every excuse to forgo any sort of exercise, adjust my alarm, and grab at least an hour more of sleep. I was achy, sickly, and just all around gross and no part of me wanted to exercise.

But as I started to readjust my eye mask I remembered an old saying that always pops into my head in these types of situations; you never regret a workout. And it’s true, isn’t it? Barring any sort of physical injury, no one ever finishes a workout and says, “What a waste of time.” Because working out isn’t a waste of time. It’s a positive step in every facet of your life. It improves your mind, body, and soul and it always starts or ends your days right. While the minutes leading up to a workout can be filled with dread, the moments after a workout always bring a sense of accomplishment and those lovely exercise endorphins that we all love and treasure.

That saying, “You never regret a workout,” prevented me from going back to bed. It helped me lace up my sneakers, blow my nose about four million times, and head to the gym. Did I do a hard work out? Not at all. I lightly jogged on the elliptical for about 30 minutes (don’t worry, I wiped it down with disinfectant afterward). While it wasn’t the most taxing workout, it was physical activity and I felt great afterward. It didn’t magically eliminate my cold but it did give me a happy feeling that stayed with me for the rest of the day and for that I’m grateful.

So just remember, in those times of doubt, those times when every part of your body is telling you to just skip the gym and stay home, I want you to focus on the accomplishment you will feel after you complete your exercise, the euphoria that comes with crossing something off your to-do list. Everyone, say it with me: YOU NEVER REGRET A WORKOUT!

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”

Why Online Personal Training Is Simply The Best

When it comes to physical appearance goals, whether it’s to lose weight, gain weight, grow muscle, lean out, etc, we all know that there are two main facets that we have to monitor to reach our target; food and exercise. In the “olden days,” (i.e. the days before we were all walking around with tiny computers attached to our hands) people turned to books and dietitians for advice about food and visited personal trainers for exercise guidance. But here we are in 2018, where everything, even meditation, can be done online.

So why are we still looking to the “olden day” tools to help us get to our goals?

This is where online coaching/personal training comes in. Continue reading “Why Online Personal Training Is Simply The Best”

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

Building a 100 Year Body

We are living longer than we ever have before.

Thanks to modern medicine and scientific advancement, reaching 80, 90 and even 100+ is quite common.

One of my biggest fears is that we will live to 100 but our body only makes it to 70. We spend the last 30 years of our lives with minimal function and barely moving. Our life outlasts our body.

This make me think of one of my favourite quotes:

“We don’t stop moving because we get old, we get old because we stop moving”.

What this means for me is that in my fitness and health endeavours, I don’t only want a body that looks good now, I want one that lasts and functions for my whole life. I don’t want to just live to 100+, I want to BE ACTIVE until 100+.

Similar to a recent article I wrote, we need to focus on how our body functions and having a strong foundation in order to do this.

So many fitness programs today are focused on 2 things:
1 – an appearance/aesthetic result and
2 – getting that result as fast as possible

This speed and focus on external image often leads to sacrificing internal systems along the way.

We may look good at the beach, but this cumulative damage to systems on the inside ads up and leaves us limited in function, replacing joints, in a wheelchair or needing to inject hormones in our later years just to survive.

I don’t know about you, but that’s not something I want.

What I want is a 100 year body.

What I want it’s to look good AND FUNCTION GOOD until my last day!

~ Chad

What is Your Mind Telling You?

Mind

What is your mind telling you?

We all have an internal self talk. What’s important is whether that self talk is negative or positive.

Internal self talk is probably the biggest obstacle for most people when pursuing their goals. Any goal that is, not necessarily just health and fitness.

Often, our struggle is because our own mind is getting in our way. If we have a lot of negative self talk, that keeps us where we are and it’s hard to move forward.

Things like:  Continue reading “What is Your Mind Telling You?”

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

Hacking Motivation – how to stay motivated towards your fitness goals

Ever feel like you’re struggling for motivation to get to the gym?

Or you started strong for a few weeks but now you’ve lost your motivation?

Motivation is having a reason to act in a certain way.

The motivation we start our fitness journey could be:

  • wedding in a few months
  • vacation coming up soon
  • doctor recommended
  • frustrated with how you look/feel
  • inspired by another person and want similar results

Regardless of why you start, the key factor is that there is always a reason to get you going in the first place. The problem however is that the motivation you started with isn’t what keeps you going in the long run.

So, how do we stay motivated? How do we find new motivation when what we started with is lost? How do we get back on track?

By hacking motivation.

How do we hack motivation?

Success.

Success is how you stay motivated.

Let me explain.

In all the reasons why we start, there is some goal we are trying to achieve. There is some end point that we are moving towards.

This goal is the initial source of our motivation. However, it can also become the reason we get discouraged.

  • we aren’t seeing results
  • it’s taking longer than we thought
  • it’s harder than we thought

We lose motivation because we aren’t seeing the success we want to see.

Hacking motivation is creating success where it seems we have none.

We don’t feel or see success because of the perspective we have. In most cases, we are purely looking at the end goal or some big picture change.

In relation to our end goal, it may look like nothing has changed or we’re failing.

What we’re not seeing are the small changes and little successes we’ve reached. Our perspective is on what we’re NOT achieving vs what we ARE achieving.

An example:

I want to lose 20 lbs. 3 months after starting I’ve only lost 3. This perspective is frustrating and incredibly demotivating!

By only looking at pounds lost, I lose motivation.

However, if I look at smaller wins or other factors, I might see success.

My success might look like:

  • I’m more active and exercising regularly than I was before
  • I’m eating healthier most of the time
  • I’m actually feeling better and have more energy in the day
  • I’m sleeping better
  • My digestive issues have decreased
  • I’m feeling stronger in my body
  • I’m 3 lbs less than where I started!

By changing our perspective and finding the small wins, we can see the success we are having. By seeing the successes we feel more positive about what we are doing and stay motivated.

If you’re ever feeling demotivated on your health journey, change your perspective.

Find what you are achieving instead of only focus on what you haven’t achieved and you’ll be better able to continue pushing for your goal.

Find the success.

~ Chad

Sound too good to be true? Comment below and we can chat!