Not sure it will work?

not sure it will work

Have you ever hesitated to sign up at the gym, download the app, purchase the equipment, or hire the trainer because you’re just not sure it will work?

not sure it will work

You’ve already tried so many things, is this just going to be one more thing that ends up in the same place? Failure.

Truth is, everything works. Every workout program, every diet, everything. Continue reading “Not sure it will work?”

Are You Focused on a Goal or a Lifestyle?

Lifestyle Focused

Lifestyle has been a pretty popular word for a long time already, but it seems to be popping up more and more for me lately. Maybe that’s because it’s my main focus.

I’ve realized that all of my programs, coaching, workouts and focus is around living a healthy lifestyle. I’m not focused on short-term anything and I won’t even give that to my clients when they ask for it.

Something I just learned with a client is that you are either goal focused or lifestyle focused. They are very different and they require very different approaches to training.

You are goal focused if your normal process is:

Something motivates you, you set a goal and you go after.

I think this is most people.

While the motivation is high or you are seeing results, you go hard.

However, at some point the motivation withers away, the results slow or you reach a certain level of results and just stop. (I may write another article about this last one)

Anyway, the only focus here is some end goal. It’s what gets you going but what’s crazy is that it’s also what stops you in the end.

Someone who is lifestyle focused is more concerned about the process than the end goal. In a sense, the end goal is almost unreachable or it’s so long term that it isn’t about actually getting there, it’s just about the process of moving in that direction.

Being lifestyle focused means you are focused mostly on being consistent. There are good times and bad, there are ups and downs, there are successes and setbacks, but overall your key focus is consistency.

Not just consistency in a week or month, but consistency over a long period of time.

To me, you are consistent if you do exercise and eat healthy at least 5-6 days per week, 50-52 weeks per year.

It may seem like a high standard, but it’s the difference between someone who lives a healthy lifestyle and someone who intermittently pursues a goal whenever their motivation is high enough.

So ask yourself, are you focused on a goal or a lifestyle?

There’s a difference.

If you want to build a healthy lifestyle, I can help.

~ Chad

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

Is Your Workout All or Nothing

I work with a lot of clients who really struggle to be consistent with their workout routines. Actually, for MOST of my clients, the #1 thing we focus on in the beginning is developing their consistency. I’ve written about it recently.

A big struggle they have comes from a belief that seems very common.

I call it that All or Northing belief.

The basic principle is that my clients believe they need to be all or nothing. As in, when they workout, they need to do the whole workout, at 100% capacity for it to be worth it. Otherwise, what’s the point. There’s some level that they SHOULD be able to achieve and if they can’t then there’s no point.

Have you ever thought this?

You had a 60 minute workout planned, you only have 30 minutes so there’s no point. Right?

Many people think they need to do the program 100% to get results. They need to be able to get a personal best or put in their best efforts for it to be worthwhile.

If they’re sore, they need more rest.

If they don’t have enough time, they need to do it later.

Often, these are really just justifications for why you can’t do it now. The problem is that this creates negative habits that get harder and harder to overcome as time goes on. You get so used to putting it off that you really struggle to get up and do it when the time is right.

You end up doing nothing.

To get a different perspective, let’s do some simple math:

If you have three 60-minute workouts in a week and you do none of them, how much time have you spent working out?

Right, ZERO!

Now, if you have three 60-minute workouts in a week but you run out of time in each one and only do half, how much time have you spent working out?

Right, 90 minutes!

Now, go ask a 5th grader: which is bigger; 90 or 0?

Right, 90!!

My point here is that you’re going to be better off in the long run even if you only do half of your workouts. Half the time or even half the intensity. It’s not worthless if you can’t do the full thing.

JUST DO IT.

Besides, reduced capacity workouts are actually a great thing for your body and mind. It can help the muscles recover and you get a sense of accomplishment, not failure.

Doing 50% of a workout still feels like you at least did something.

Doing 0% of a workout feels shitty.

If you’ve ever run into this thought pattern, break it immediately by doing something. As I wrote recently , the perfect program is the one you’re doing. Stop thinking you need to do it all or nothing and just get out there and do what you can.

Have you ever done this? Share your experience in the comments below.

Consistency

Consistency in my opinion is one of the most important steps for developing a healthy lifestyle. It’s also one of the most overlooked.

It’s been an underlying theme in some of my latest posts and it’s definitely the main focus for all of my clients starting out.

If you think about it, where in your life are you the most successful? Is it those same areas that you are also the most consistent?

If we want to achieve a goal, it takes a certain level of pushing to get ourselves there. We may have setbacks and obstacles, but if we keep getting back up and pushing forward eventually we’ll get there.

This is consistency. It’s regularly performing what’s needed to reach our goals. It’s doing the work even when we don’t want to. It’s steady, it’s on-going and it lasts.

Unfortunately, this is NOT what I normally see in fitness. In fitness it looks a little more like this:

January: “THIS is the year!!”
February: “Why don’t I have results yet? This sucks!”
March: “I don’t have time for this anymore. Besides, I wasn’t getting any results”

May: “I need to get back into my routine. Need that beach body for summer!”
June: “It’s getting nice out, I’m going to start running”
July: “I don’t need my gym membership for the summer, I’ll be so busy outside.”

September: “Time to get back in the routine, I GAINED weight over the summer!”
October: “Why don’t I have results yet? This sucks”
November: “I don’t have time for this anymore. I’ll start again after the holidays”

UP and down… UP and down… UP and down…

I think there are many reasons for this, which I’ve explained in other posts, but here I want to look at how to build consistency.

The key to building consistency is starting small and starting simple. In college I had a teacher that said “K.I.S.S” – Keep It Simple Stupid.

When we have the UP moments, we’re excited and full of motivation. We dive in and go hard. It lasts for a bit, but eventually fades.

To prevent this, start simple. Start with something you know you can succeed at. Something within your reach.

Even if you feel like you can do more, stick with the simplicity.

If you hit the right level, you’ll get success after success. Week after week you’ll reach your goals and achieve what you set out to do.

You’ll be consistent!

When you reach this point, you’ll notice a new thought come into your head. You’ll notice a thought like: “wow, that was way easier than it used to be” This is the point where you’re ready for more.

Now you can increase your complexity and make it a little harder. However, keep this increase simple too and be careful not to go too overboard. If you do it right, you’ll remain consistent and you’ll reach the “ready for more” stage even quicker this time.

In the long run, this method will still get you the results you want. It may take a little longer at first but in the long term your results will last. You’ll have built a habit and a new lifestyle. You’ll be consistent.

What has been your experience with consistency in your workout routine?

Motivation – Where do you get it?

Motivation is defined simply as: the reason to act.

Seems pretty basic right? If I have motivation, I have a reason to act. If I’m lacking motivation, I don’t have a reason to act and therefore I don’t.

So how does that play out in real life and the world of fitness?

I’ve been spending more time on Twitter lately and it’s been a very interesting experience. I like doing searches to see what kind of things people are saying about fitness, health, nutrition and motivation.

If you do a search for “need motivation” for example, you’ll see people posting every 10 minutes or less on average. Now, this isn’t fitness only, but it still relates.

If you start doing searches about needing a personal trainer, it seems one of the top reasons anyone wants a personal trainer is because they’re lacking their own motivation and need someone to motivate them.

Some examples:

Motivation 1 Motivation 2 Motivation 3 Motivation 4 Motivation 5

What these are essentially saying is: I don’t have my own reason to act so I want you to give me one.

I see a major problem with this kind of thinking: The motivation is NOT IN YOUR HANDS. In this scenario, the motivation would be in the personal trainers hands. THEY would hold the stick, not you.

If they’re the ones holding the stick and pushing your forward, how are you ever going to build your own motivation? For the rare person, they do build their own motivation, but for most they don’t.

Now this doesn’t mean personal training is bad, that’s not what I’m saying. What I’m trying to express is that if you feel you need motivation, getting someone else to push you isn’t going to work in the long run.

What you need instead is to develop your own motivation.

Yes, it’s that simple!

… In theory.

Ever heard someone say: “that’s easier said than done”? Ya, it fits here too.

Building your own motivation can be hard and can take a while. Some days it will be high, others it will be low. Some weeks will be awesome, some will suck. It’s the nature of learning anything, there’s ups and downs.

So the big question should be: How do I build my own motivation?

I know for sure that there isn’t some magical equation that will work for everyone (sorry), but I think there is a guideline we can follow.

Here are 5 steps to building your own motivation:

  1. Vision – create a strong vision of your goal and where you want to end up. Make a vision board, change your screen saver or post pictures around the house. Having a clear vision of your goal will help inspire you on low motivation days.
  2. Belief – build the belief that you can. Start slow and start small. Small wins over a few weeks does wonders for self confidence and believing you can succeed.
  3. Consistency – following through on your goal is huge. Now this is normally where people feel they need the motivation to do this step, but this step can be how you build motivation. Even on the days you don’t want to, follow through with your plan. (this is where it’s very important to start small)
  4. Reminders – review your vision and goals daily. You’ll need constant reminders to stay focused and not lose sight of what you’re trying to build.
  5. Expect setbacks – failures, road blocks, set backs and struggle are all part of growth. It’s literally impossible to have growth without them. So stop pretending you’ll be perfect and be okay with the fact that you will have setbacks on your journey.

The final thing I’ll say about building motivation is that it’s often best to reach out to others for support. Even the best of us can use a hand here and there.

Support in my mind is someone who will keep you accountable to your own goals. Someone who can support you to build your own motivation, not be the motivation for you.

I hope this gives some insight into motivation, how we perceive it and where I personally think it should come from. I’d love to hear your thoughts. Please comment below.

Chad

Why it’s SO EASY to fall OFF the fitness wagon.

Do you have fitness habits?

As in, do you exercise on a regular basis, consistently throughout the year?

No? Don’t worry, most people don’t.

Are you the type of person that has tried many programs, had many gym memberships, read every diet book there is and still isn’t’ getting the results you want?

When September, January or some special vacation roles around, you get motivated, inspired and back on track. But then something happens. Usually in the 3-6 week range…

You lose motivation.

You stop enjoying what you’re doing.

You stop. Period.

Yes, it’s happened. You’ve fallen off the fitness wagon. Again.

So what’s the difference between you and that one friend you have? You know, the runner. The one that’s ALWAYS out there doing something?

Why do they seem to always continue on and you don’t?

What I’ve found in my industry is that it’s all about products that tell you what to do and why you should do it.

6 Pack Abs! 

Lose 10lbs in 10 Days!

Burn up to 60% of you body fat! 

It’s all about results, which is great, but do they actually work? How many people actually get the results they’re claiming?

Likely, these are the programs you’ve already tried…

These programs are only good at producing results IF you’re the right type of person, IF you follow them perfectly and IF you actually finish them. However, most people don’t finish them.

Why?

They don’t have the habits.

The dictionary defines habit as a regular tendency or practice.

Is your fitness a regular tendency or practice?

It’s tough because the problem with all the fitness programs out there is that they don’t teach habits. You have to ALREADY have them to succeed.

True, SOME people do develop a habit and on a rare occasion go from couch potato to lean mean fighting machine. But that’s rare.

So how do you actually build habits you ask? Good question!

Here’s 4 key areas to start with:

1. Progression
2. Motivation
3. Accountability
4. Consistency

These are the tip of the iceberg and each point goes very deep.

Stay tuned for my next emails where I’ll dig into each area and provide you with the tools you need to build strong fitness habits.

— Chad