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.
“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?
A friend of mine sent me this message on Facebook the other day:
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.
Nowadays we are obsessed with instant gratification.
We have the world wide web at our fingertips, we have drones delivering our products within hours of ordering and we freak out if texts aren’t returned within a matter minutes. There’s even a product that cools down pizza so that we don’t burn the roof of our mouths when we take an immediate bite (replacing the annoying task of waiting five minutes for the pizza to cool down).
So, it makes sense that we expect an instantaneous result from our weight loss attempts. Right?
Unfortunately, the human body has not and never will catch up to the technologies of 2016. It’s still stuck in olden days, when long-term health and wellness beat out “a better body in weeks.”
Our bodies are not set for today’s pace.
They move slowly but they get the job done—ya know, the job of keeping us alive. And they do not react when well told to do otherwise.
The fitness and diet industry knows that but they’re not interested in following the laws of our bodies—they’re interested in making money. So, playing on our obsession with quick fixes, they push quick fixes and timed solutions, aimed at giving us our best body in a matter of months, weeks, sometimes minutes! Recognize the following marketing schemes?
“5 minute abs!” “30 days to bikini body!” “Meal replacement shakes — lose weight in a week!” “Take this pill and watch the pounds shed off!”
And so on, and so on.
It takes nine months to cook us, seven years for us to get our adult teeth and 12+ years for us to reach puberty. Why do we think that we can completely change our bodies in a week?
Now, I’m not saying that it takes 12 months to lose 5 pounds. But, I do know that it is physically impossible to develop visible core musculature with a five minute workout. And deep down, you do too.
Not only are these products misguiding and incorrect, they can also be very harmful to your body. Many of these products are loaded with harmful chemicals that affect your metabolism and, frankly, are cheaply made. Most meal replacement and conventional meal plan programs advocate low daily calorie counts – and a VLCD (very low calorie diet) is perhaps the worst way to lose weight.
Not only are they unrealistic (do you really think that you can survive on 1000 calories a day for the rest of your life? Really?) but they are severely damaging to your metabolism. The lower your daily calories dip, the slower your metabolism becomes. And, since your metabolism regulates your body all chemical reactions within your body, a slow metabolism is not only damaging to your weight loss efforts, it is damaging to your body in general. Take it from someone who actually was on a VLCD, it is not a road you want to go down!
Now you’re asking “why would the fitness and diet industry to this to us?”
The answer is actually in your question—it is an industry. As in, the goal of these businesses is not to look out for your health and well being but to make money. The fitness and diet industry makes $20 billion dollars a year. $108 million Americans are on diets every year and they are typically on their fourth or fifth attempt. These businesses make money when you buy their products for the first time—they make more money when you continue to buy their products after your second, fifth, eighth failed attempt at weight loss. They are actually counting on your failure because that is where their cash flow comes from.
So, how do you actually lose weight?
Well, first of all, know that it takes time – There is no such thing as a quick fix.
Unless you want to live on meal replacement bars for the rest of your life, you need to make a lifestyle change, develop habits that will stick with you for the rest of your life.
going to gym 3 days a week,
taking the stairs instead of the elevator,
aiming for 4-6 servings of veggies and fruit a day,
mindfully eating your meals
If you want to feel more in control, you can be more vigilant about your weight loss by tracking your calorie count (though it should never dip below 1300) and lifting weights. All of these habits will lead to a permanent, positive change in your body.
Now, it will take time—but wouldn’t you rather have a long, successful weight loss journey than five failed attempts at a quick fix?
So, my fellow dieters, let’s leave the quick fixes at the door. Throw out your meal replacement bars and shakes and laugh in the face of magazines that promise you a beach-bod in 30 days.
Instead, try to enjoy the slow but successful road to weight loss. Because, as the old saying goes, good things come to those who wait!
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.
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:
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)
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.
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.
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!