Progress Is Progress, No Matter The Speed

In today’s fast-paced world, everything seems like it’s moving at warp speed. You can connect with people halfway across the world in the blink of a Facetime, you can order your Starbucks ahead of time, and don’t even get me started on Twitter. Many people think that weight loss or muscle gain should be as fast as everything else in 2018 and so they turn to quick fix diets and crazy workout plans to try to “lose 10 pounds in 10 days” or “get a six pack in 30 days.” Furthermore, they get discouraged when those crazy results don’t come true in the insane timeframe allotted. But one major rule of body transformation is progress is progress, no matter the speed

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Now, what does that mean? That means that, no matter how fast or how hard you’re working to achieve your body goals, it’s progress no matter what and, frankly, that’s all that matters. Whether you’re losing a pound a week or a pound a month, you’re still losing weight. Your abs will come in slowly, possibly even one ab at a time, but that doesn’t mean that they’re not there— it just means that they’re taking a little longer to develop, AND THAT’S FINE!! Nothing in life ever comes easy and your body will move at whatever pace it wants. You just need to be okay with that.

Now, let me take a moment to debunk some of the quick fix schemes. First of all, it is physically impossible to grow a six pack, develop abs, or build your booty in a month’s time. There is no exercise, no diet, no drug that can make that happen. Any sort of muscle development takes months of regular exercise to improve. Will it be hard work? Yes. Will you stumble sometimes and have to pick yourself up again? Yes. Will it be worth it? Yes. So don’t give up just because you don’t have a Kardashian behind by day 30. Just keep trucking along and it will come to you.

Now, let’s debunk the crazy diets. Sure, eating little to no calories will result in fast weight loss. Hey, you might even get compliments from your friends. But you will be insanely miserable eating only 12 almonds a day, you will be devoiding your body of nutrients, and you will be creating an unhealthy lifestyle for yourself. Those crazy diets are not sustainable, not proactive, and most importantly, not healthy for you. It’s better to stay the course and aim for small lifestyle changes that will result in a slow but steady weight loss.

So what’s the moral of the story? Stay the course. No matter how fast you move, no matter how many mistakes you make, as long as you’re moving, you’re doing great. Progress is progress no matter the speed!

What Is Mobility?

Mobility over flexibility, I’ve had that simple motto for a while now,  meaning as runners we need to focus on our overall mobility in the running range of motion over general flexibility… but what is mobility?

Mobility – The ability to move freely and easily

Essentially mobility is everything to running. Your ability to move freely in the running plane of motion is incredibly important and this mobility can be hindered by:

Tight muscles

Lack of local flexibility

General form issues (side to side movement)

Hip flexibility (ability to drive your knee upwards)

Upper Body

Flexibity, “your legs follow your arms”

Torsion of your torso (think twisting side to side)

Simple right?

So let me explain “mobility over flexibility”

Is flexibility important? Absolutely, but flexibility for the sake of flexibility isn’t optimizing your time. Static stretching will make you flexible but your dynamic flexibility hasn’t changed much. So working on flexibility using dynamic poses is far more successful, reaching down to touch your toes isn’t exactly a running specific motion right? Therefore, mobility is localized flexibility in relation to your running form, you need flexible hips and glutes because those muscle groups are directly responsible for knee lift and drive.

Chad and I have talked about this before but how you work on your mobility is extremely individualized. We all have our own tight muscle groups and past injury history. A good mobility plan will take that into effect and use it in reference to your running form.

Take a look at my video below where I take you through an initial running form consultation and show you what I look at when I look at mobility in general.

 

Here are the 3 methods of increasing your mobility, and then you will individualize within these methods:

Running Form Drills (as demonstrated in the video above)

Mobility exercises (these were popularized by Kelly Starrett and are hyper-focused on individual muscle groups)

Myo-fascial release (foam rolling and other methods to release muscle tension and allow the muscle to function properly)

I hope you could learn something from that but if you have questions go ahead and ask them in the comments of this article and I would love to answer them.

You can also reach out to me on Instagram and Twitter or maybe I answered your question on a recent episode of my podcast Running Through It.

Happy Running,

Justin

Is Your Focus on Success or Failure?

You started working towards your goal but you’re failing.

You’re trying hard but every day is a struggle. You’re finding it hard to just keep up with life let alone find time to workout, eat healthy and update your journal/log.

In fact, most days it feels like more stress than something that helps.

What’s the point if it’s just making things worse?

Sound familiar?

These are the thoughts we have when we’re focusing on failure. We’re focussed on the struggle, how hard it is and how far away our goals are.

We missed another workout. We had another bad meal or binged last night. The list goes on and on for all of the things we’re failing at.

But what if we changed our perspective? Continue reading “Is Your Focus on Success or Failure?”

Prioritize Your Health

Everyone always sees working out as a chore, dieting as a cramp to your style, and health and wellness as a passing trend. And yes, we at Anthrophysique Coaching do concede that watching TV can SOMETIMES (just sometimes) be more fun than strapping on your sneakers, stepping on the treadmill, and running a couple miles. But, if you think about it, what’s going to add the most to your life– a couple of episodes of television or a couple of miles on the treadmill?

That’s why it’s important to prioritize your health above everything else in your life. A clean bill of health helps you wake up rested in the morning. A strong body helps you line dance well into old age. A sharp mind helps you beat the Jeopardy contestants in your living room and a strong heart helps carry you through some of the toughest moments of your life. A couple episodes of Friends will help with none of those things.

Here’s our challenge for you this week. Schedule your workouts like work meetings. You wouldn’t just cancel a work meeting the night before, would you? No, you would honor your commitment. So that’s what you have to do– honor your commitment to yourself and to your health. Treat your body like a Mercedes. You wouldn’t fill a nice, sleek car with poor gasoline, right? Your body deserves that same kind of treatment. Fill your body with clean, healthy foods that make you feel good.

If you need help honoring your commitments, we at Anthrophysique Coaching are here to help. We will help you honor your commitment to our long-term health and we will make sure priorities are in line with personal success. Also, we’re crazy people that are passionate about health and we love helping others prioritize their wellness. Contact us for coaching plans. We can’t wait to help you reach your goals!

Creating Consistency With Your Health Goals

In a 12 month period, how many months or weeks do you spend CONSISTENT with your health goals?

Consistently eating well.

Consistently exercising.

Consistently sticking to you goal.

It’s my belief that the current ’trend’ of health and fitness is done in 2-12 week periods. With most people actually failing within the 2-6 week range.

As in, we aggressively pursue our goal for 2-12 weeks but eventually we “fall off the wagon”. It’s the constant on and off that we do throughout the year.

We jump into some new trending 12-week program and either don’t finish it or don’t stick to it after it’s done.

I think a lot about this trend because it is my mission and goal to find a way to help people be more consistent with their health pursuits.

I believe our health is one of the easiest things we can control, to have a happy and long life, and it’s why I do what I do. I want to help as many people as possible have a long, healthy life.

I believe that the first step to that goal is consistency. Being able to develop consistency in the pursuit of your goals is what will keep you moving forward.

My suggestion: stop thinking short term quick results and start thinking long term. Be the tortoise not the hare.

Just get started! Lower your barrier to entry, start small, think of it as day 1 and get moving.

Worry less about WHAT you should be doing and more about that you are actually doing something!

~ Chad

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

Vacation – a Break From Your Normal Routine

Just this past Wednesday I got back from a 1 week vacation with my sister in Puerto Vallarta. It was a great week filled with a whole lot of relaxing and not much else. The perfect vacation.

To me the idea of vacation is that it’s a break from your normal routine. You do something different and for most you take time to relax. That’s what I did!

However, it may mean some difficulty getting BACK into your normal routine.

From my week away, I realized a few things.

1 – I love activity and I get bored pretty quickly by doing nothing.

I think this is an important element because it’s something that I consider in the whole concept of a ‘lifestyle change’. It’s what I consider to be my ‘normal routine’ and it’s all about momentum and habits.

If you’re the type of person that doesn’t exercise regularly and find yourself too tired to workout after work, that is your momentum and your habit. Your normal routine. You’ve built that through repetition. It’s hard to break out of that and into a workout routine because you’re going against your flow so-to-speak.

If you’re like me, and you’ve built a lifestyle of fitness, working out regularly and making healthy food choice are your momentum and habits. A few days of shitty food and no exercise would be going against your flow. After a few days of that you want to go back to your momentum. I found that after about 3 days of sitting by the pool I was ready to get up and move. I wanted a workout!

2 – I planned to rest and not much more.

On that third day I had decided I would go to the resort gym for a workout. However, when I packed for my trip I didn’t bring and running shoes, which of course are required in the gym. I had actually packed socks for my workouts, but at the last minute I recall tossing the shoes aside and saying “I’m only going to wear flip flops this whole week”. I wasn’t able to use the gym, but because I was in a workout mindset I ended up doing a few sets of push ups and pull ups near the pool. I made due with what I had in the moment, but had I planned for workouts I’d be better set.

Vacation - A Break From Your Normal Routine
Poolside push ups

That said, I’m actually a believer in a vacation being a vacation. Not just from work or other things you do, but from workouts too. Unless your vacation is pushing 2 weeks or more, having a week off from workouts can actually be a great thing for your body’s recovery. So I usually plan for the rest and plan to NOT workout.

3 – My metabolism is pretty good at managing calories.

A lot of people complain about gaining weight while on holidays. I get it and it makes sense. Especially when you’re at an all-inclusive like I was because the food and drinks are endless.

For me, because of my lifestyle as mentioned above and therefore the metabolism I’ve created in my body, I realized how well I self regulate. I had some indulgence of food and drink in the first day and a half. After that I felt like I wasn’t as hungry and I didn’t desire drinks as much. I wasn’t being active, my caloric demand therefore wasn’t as high and by filling it with greasy and sugary foods in the first couple of days, my body slowed me down and I didn’t feel hungry.

Again, I’m sure some people may experience the opposite of this and I’m not exactly a normal case here, but I do believe that it comes from my lifestyle and habits I’ve built.

4 – How you come back from Vacation helps dictate your momentum going forward.

Even though I wanted to exercise and I was pretty good at regulating my calorie intake during the trip, I did feel pretty lazy by the end of the week.

When I got back from my vacation on Wednesday afternoon and literally went straight to work. I coached classes at my gym that evening and again the next morning. I love what I do, but I was pretty tired.

I’ll be completely honest, when I came back I was completely planning on skipping my Wednesday night workout. I had plenty of excuses for why it would be best to wait till the next morning. Thankfully I’m slightly *cough* competitive and when one of my buddy’s came in to do the same workout I was supposed to do of course I jumped in.

I felt better afterwards and it kickstarted my momentum back into my normal routine. By jumping back into things, I jumped back on the wagon and regained my momentum of fitness and activity.

I think vacations can have a momentum to them. It’s good to relax and rest and recover if that’s what you’re going for. But doing that for a week or two gets you in that mode. I found that by the end of the week I was more tired throughout the day. I think part of it was from not having the best sleeps in my hotel bed, but also because that was the momentum I built. I had an inertia of not doing anything and my body was getting used to it and adapting.

For me, that’s a whole lot different than my normal routine. The key for me was that at the end of the week I broke that momentum and got back into my usual regimen. A couple days later I still feel a little more tired than normal, but I feel myself getting back on track.

Having the break is only good if you can get back on track again afterwards.

~ 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

Doing the work – do you know what it takes?

After over 10 years of coaching people in fitness and nutrition, I’ve finally realized that I know what I’m talking about. Well, truthfully, it’s that I’m finally confident in saying it. I’ve guided enough clients to the results they want that I am extremely confident with the programs and prescriptions I lay out for them.

However, it’s not usually the prescription that is the problem…

In relation to my last 2 posts, …you’re just not doing it and …straightest road to success I’ve learned that so many people are searching for that perfect answer of how they will get the results they desire.

The problem is that search and narrow focus actually prevents them from getting results.

I’m extremely confident that when I create a program for a client that it will help them reach their goals.

I’ve learned that it’s not that I’m prescribing the wrong thing, it’s that what I’m prescribing isn’t being followed.

Even when it comes to the packaged programs, DVD systems and latests hame gym gadget, for the most part they are going to work if followed. For the most part…

They key element is that they need to be followed.

Are you following me? haha

So if you’re starting to sense the theme of the last few articles, it’s that I’m not really concerned with trying to find the best thing to reach your goals. What I’m most concerned with is making sure you’re putting in the work to get reach your goals.

Are you putting in the effort and doing the work?

And the work isn’t just putting in your reps at the gym, stretching here and there or hitting the pavement every day for your run. Especially if it’s short-term, motivation-dependent work.

The work is putting in the effort when it gets hard.

The work is still getting outside or going to the gym even when you don’t want to.

The work is stretching and rehab every single day.

The work is getting it done because you said you would.

The work is getting back up when you’ve fallen down.

The work is doing whatever it takes to reach your goal.

Over the last two articles I bashed the idea of asking “what’s the best” something to get results. I’m going to give you a better question:

What will it take for you to actually to do the work?

The long term work.

What do you need to be able to truly commit, dig in, fight through the hard times and stick it out to the end?

What will it take to go beyond the original motivation you had to start the race, and fully complete the miles?

Where will you find the support that will pick you up when you can’t do it on your own?

Okay, maybe that was a FEW better questions, but I hope it got you thinking.

I’ll leave you with one more thought:

Whatever your goal and whatever you’re trying to achieve, it’s HIGHLY likely that someone else has already done it. Use them for motivation, guidance and support. Doing something completely on your own rarely works, and there’s nothing wrong with getting a little help and support now and then.

However, if you do use others for support, make sure they support you reaching your goals vs doing it for you.

I love comments, feedback and even questions. Please comment below and let me know if this article has helped you.

Chad

Knowing What To Do – The Straightest Road To Success

Straightest Road to Success

Last week I wrote an article about knowing what to do, and how much people waste time trying to get information on a very micro level. They’re searching for the straightest road to success.

They’re constantly in search for that one thing that’s going to make all the difference when in reality there’s a lot of things that factor into getting results.

As an online fitness coach and I’ve worked with hundreds of people on their health and fitness goals. I, like many others in my field, would like to say that I know what I’m doing and that I have the answer.

However, this comes with a grain of salt. I don’t always have THE answer first try, but I do have many ways to find the answer.

Let me explain:

Like my last article, when we are searching for micro level answers like “the best exercise” or “the best food” for some specific outcome, we have a very limited vision. We are only focused on one thing and we want one answer. We are trying to find the straight road to success. The linear path.

Sadly, there are plenty of people in my industry that are offering their program as THE answer and THE path.

This is probably because what they’re selling worked for them. They found an exercise, food, routine, habit, schedule, etc that works for them.

And in truth it does or did work!

…for them.

They found a path. One.

 

The question is whether or not that path will work for you.

 

So, when I say I know what I’m doing, and even if I say I have the answers, what I actually mean is that I have a really good idea of what I’m doing. It’s a very well educated guess that comes from years of experience and hundreds of clients testing different methods. Testing different paths.

I like to think of it like a nature guide, mechanic or computer repairman.

You hire a nature guide because they know where to go. They know the path and they’ve traveled it before. However, in nature unexpected things happen. There’s avalanches, floods, fires, rockslides and wild animals. The real value in the guide isn’t that they know the one path to get you where you want to go, it’s that they know many paths and can navigate the obstacles that come up.

The mechanics and computer repair men are similar in that they have a deep understanding of how their products work. If it’s not working, they are ready to navigate the obstacles. They have the skills to troubleshoot by looking at many different aspects and finding the area the needs to be addressed.

All of these people know how to do this because of years of experience, study and trial and error.

NONE of them know the perfect answer when they start.

They will probably be close, but what’s most important is from there they have many options and paths.

They will use education, trial and error, and experience to reach their goals.

They will navigate the obstacles and find the straightest road to success.

The great thing is you too have the ability to use trial and error to find your path. You can jump into the wild and figure it out. It will have many setback and struggles, but if you keep pushing you’ll find a way.

The key is that whether it’s on your own, or with support and guidance, there is always a way to reach your goal. However, it won’t be straight and it there’s no one or perfect answer. It will take trial and error.

 

Straightest Road to Success

 

My conclusion is very similar to last week:

 

Don’t waste time trying to find the perfect answer or one path, it doesn’t exist.

No one thing is going to work for everyone. And even if it does work for you, it usually won’t keep working forever.

There is no straight road to success, but an experienced coach will help you find the straightest.

~ Chad

Snapchat Coaching – Be a Beta Tester

Follow Chad on Snapchat

For the month of February, 2016, I am going to be offering Snapchat coaching to ANYONE that wants it!

What the heck is Snapchat coaching? Let me explain:

First, if you’re not sure what Snapchat is, you may not need to read on. However, if do know it and/or you want a personal coach for a month and are willing to learn new technology, then READ ON my friends!

As an online coach, I’m always looking at how I can best use technology to support my clients. I feel like Snapchat is really starting to take of in the “older” generations now. (25-45+) I also feel like there is a huge opportunity to be able to help someone in a way that other social platforms don’t provide.

To figure this out, I need to test it. To test it I need people. People means you!

For the month of February, I’ll do my best to answer every Snap you send me. Questions about your training, motivation, eating, supplements, ANYTHING. Consider it a one-on-one Q&A.

I say I’ll “do my best” because ONE: my current clients and business are my priority, TWO: I’m not sure how many people are going to take me up on this, THREE: I don’t know how many questions people are going to ask me. Regardless, I’m willing to give it a shot.

So here’s how to get started:

STEP 1: Add me on Snapchat – AnthroChad

Follow Chad on Snapchat

STEP 2: Watch my story every day for general updates about what’s going on and if I’m ever missing questions.

STEP 3: Send me your personal questions

STEP 4: Wait patiently for my answer. If I don’t answer with 6 hours, send it again!

I’m excited, I hope this works and I’m super pumped about how much we can possibly achieve in 1 month!

LET’S DO THIS!!

Chad

Stay Fit Through The Holidays: Nicole’s Holiday Eating Tips

Holiday Eating Tips

The Holidays are a time that should be enjoyed as stress free. My holiday eating tips will help keep this true for you!

During the holidays, people are constantly worried about their weight and diet and how one meal will completely ruin everything they are working towards. It does not matter if you have been on a journey to being healthy for a long time or just starting, holiday dinners do not need to halt that journey.

My key holiday eating tips are:

1. I eat super clean surrounding the main holiday meal. I start the day off have with a good filling breakfast, a good protein and veggie lunch (no need for starchy carbs here as I am sure the dinner will have enough) and I try to get in around 30 g of fiber.

2. I get a workout in the A.M. as well. This will start your day out right.

Here are some tips for the actual dinner:

1. Keep things in perspective. The average weight gain for the holidays is 1 lb not 10 so do not stress.

2. You do not need to be super strict with yourself. This is a cheat meal and comes 1x per year so enjoy it.

3. Dress in something that makes you feel good about yourself. I know this is a silly one but it truly helps. Wear something that makes you feel good and reminds you of all your hard work. Show off that body! You deserve it with how far you have come already. This will also be a good reminder that you have worked hard and to indulge but not over indulge to where you are off track on our plan.

Holiday Eating Tips

4. Save your calories for the homemade and stuff you do not get often. What I mean with this is try not to snack on all the little appetizers and non special items like chips and dip, etc. Save it for what you really want.

5. Do not feel like you need to pile your plate up with food – remember portion sizes. Load up on the veggies and protein and try to stay lighter on the carbs.

6.Chew slowly. It takes time (about 20 mins) for your body to register that your full. It has been researched that keeping food in your mouth longer increases the sense of satisfaction in your brain and your stomach. Thoroughly chew each food and pause in-between bites and put down your silverware between bites as well. When you are talking, make sure to keep your silverware down as well.

7. Turn your back on temptation. Keep your back toward the dessert table. Try to stay out of site of the table so you are not tempted.

8. Start your meal with the healthy options first. Your protein and veggies and then finish with your bread and starchy carbs.

9. Have dessert. Have three bites and set it down. If you still need more continue this but chewing thoroughly, putting your silverware down between each bite. Pick one dessert to have and give your self a portion you feel comfortable with.

This is one day and it is not going to throw off your whole plan. Just enjoy it, follow these steps, and get back on track the following day.

– Nicole Miller
Nutrition Coach

Want more nutrition tips? Follow me on Instagram – @nicolemariew

What Makes a Successful Running Coach?

Hi Friends,

A question popped up on a questionnaire I filled out last week: What makes a successful running coach?

I was filling it out to spend two months in Flagstaff while the NAZ Elite crew get ready for the Olympic trials. The question really got me thinking… that’s pretty relative right?

After all, who determines what successful means? Is it simply that you’ve coached runners to new prs? Or maybe all of your runners just enjoy training? Or do you have to be recognized by your peers?

What Makes A Successful Running Coach?

I believe there needs to be a bit of all three to be successful. With that in mind – here are some points I pride myself on that every coach needs to keep in mind:

Your runners need to enjoy training

You must be in tune with your runners, don’t let them burn out. Training can be tough and there are days they might hate you, but you need to know the difference between being tired from the rigors of training and being mentally worn down. Sometimes your athletes will need a day off.

Your runners need to be in the position to run their best every training block

The training must suit their needs, and you must be willing to react and anticipate any problems they may have.

Your runners need to be comfortable talking to you

This means being open with your athletes, don’t just tell them what you think they want to hear. Be honest and be real, because if your athletes can’t talk to you – how will they tell you how they are feeling.

You need to be able to market yourself and expand your coaching presence

This is something I struggle with at times but am constantly working on. A successful coach needs to be able to sell their brand and have your coaching philosophies in front of as many eyes as possible. This means being able to influence runners – experienced and beginners alike.

You must be able to talk confidently about your coaching methods

If you can’t talk confidently about the science or reasoning backing your training then your runners won’t feel confident executing the plan. Don’t just say regurgitated terms, really KNOW why the training works and what you are accomplishing. You don’t have to be a Biology major but you do need to know why you are training this way.

You must be flexible with your coaching methods

Sometimes your methods won’t work like you expected: maybe it’s how the runners are responding, maybe it’s a lot of external stress on the runners, maybe you didn’t execute your end of the plan as well as you wanted. You must – MUST – be able to change your approach! As one of my mentors told me, “let the runners have the glory,

You must be willing to learn

Whether that’s by reading or asking questions, be a sponge and never stop learning – even if you can’t incorporate a method or you disagree with the reasoning behind it. The more you know the more you can be ready for any questions your runners may ask.

You must be willing to move on

Sometimes things just don’t work out – you need to be fluid. Maybe there is a athlete relationship that isn’t working or a way you are explaining things or maybe a way you are marketing yourself. Don’t be afraid to shut it down and move on to something else… don’t be afraid to fail.

Ultimately success can be defined as many things but it always comes down to the runners!

Follow me on Twitter to ask me how I stand up to these points, or if you have guidelines I didn’t cover.

Happy Running,

Justin