Do you Workout Because you Want to

Do you workout because you want to or because you have to?

This is an important question to consider because it can make a huge difference in your outcome.

In my experience I’ve seen a lot of people working out because they have to. They come to my gym or contact me online to start a workout program because it’s something that needs to be done. Either they are fed up with how they feel or look, or worst case scenario there’s been a health scare and their doctor basically demands it. In both cases they are doing it because they no longer want to be in their current position.

They’re doing it because they have to and in a way, it’s not really their choice.

This option does work for a while because anger, frustration, and fear are all great motivators. We’re angry at our bad habits or poor condition so it’s time to change. We’re scared of the health risks so it’s time to change. Our current situation has to be different, so we HAVE to change.

But being healthy because you have to creates resistance. Continue reading “Do you Workout Because you Want to”

Why Your Goals Overwhelm You

Take a second to think about everything you have to do today.

Seriously. Take a second. I’ll wait…

Got it all?

Did you add the basic things like showering, eating, commuting, cooking? I want everything!

If you really put down everything it’s probably created a little bit of stress. You know you need to do a lot, but putting it all on paper makes it seem like even more!

Now the last thing to check is if your goals made it on that list. Continue reading “Why Your Goals Overwhelm You”

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?”

Life vs Goals – the struggle is real

If you’ve ever had a goal, you’ve probably realized that it’s pretty damn hard to achieve.

You get started, you’re good for a week or two then BAM, life smacks you on your ass and you’re struggling to get back on track.

This is the thing with life and goals, they’re kinda like enemies.

Your goal is the thing you WANT to do.

Life is all the things you HAVE to do.

Your goal is the thing you AREN’T doing.

Life is what you ARE doing.

They are constantly fighting for your time. You try and make time for your goal but life just gets in the way.

This is the struggle of “Lifestyle”. The ideal situation is that the goal becomes part of your life. It fits within your normal schedule and life and it stops interfering.

However, building a lifestyle takes time. It takes the fight and it takes the struggle. Your goal will stay a goal and the thing you’re struggling to do for a long time. But that’s okay.

If you can accept that they are different, that they aren’t friends, that at times they are even enemies, then you can stay patient and let the process take place.

It’s your goal, it’s what you want, so it’s worth the fight.

The good news is that the fight isn’t forever. It’s gonna be longer than you expect or want, but if you keep working it will end. You will succeed.

Your efforts will win. Life will win. Eventually it will no longer be a goal and something you aren’t doing.

Eventually it will just be life.

~ Chad

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”

An Argument for Average Fitness

Average Fitness

I recently read an article by Mark Manson called “In Defense of Being Average“. (worth a read!)

The premise of the article is that we tend to idolize and make heroes of people (or characters) who embody perfection. We think up heroes like Batman and Superman, and idolize Greek gods and Spartan warriors. We’re always looking up to those that are the best at what they do.

The same is true in fitness. You can tell by the endless amounts of Instagram posts of “Fitspiration” focused on peach booty’s and 6-pack abs. It’s perfect images of perfect body’s in perfect lighting and perfect poses.

Don’t get me wrong, it’s nice to look at for sure, but what does that do for our expectations of OUR fitness? Continue reading “An Argument for Average Fitness”

Amazing Results in ONLY 15 DAYS!!!

I get quite frustrated from 30 day programs. I get more frustrated from 21 day programs.

Just now I saw on Instagram a 15 day program.

Seriously. WTF!?

What the fuck can you possibly achieve in 15 days?

In the post they’re hyping that it’s a diet plan, recipes, workouts, a group for support and coach all for only $150.

$150 for a 15 days program!?!

Now, $150 for a diet plan, workouts and coaching might not be that bad of a price, but again, what the fuck will you achieve in 15 days?

As always, I wonder then what?

This is the loophole.

Let’s say it’s a super strict cutting regimen. You actually see results because you go after it 100%. Heck, it’s only 2 weeks right. Anyone can go 100% for 2 weeks.

You’re so “successful” you lose 10 pounds!! Amazing results right!?!

But still, then what?

Will you be better off?

Will you be able to keep it off?

Will you have learned anything?

No you won’t. You will have forced yourself to succeed BECAUSE it’s so short term. You have ZERO plans or focus on the long term and how to MAINTAIN the results you just created.

Usually, you’ll be so exhausted by the intensity of the 15 days you’ll happily dance back into your “normal” routine and go right back to day 1.

This shit drives me crazy!

If you’re falling for this stuff and frustrated with not getting any results. You should be.

That stuff doesn’t work, it never works, and it never will. Stop falling for it.

I hope this post sheds some light on the process of these things and helps you see why. If you want long term results, get a long term mindset.

At least something beyond 15 days. Or 21. Or 30. Or even 90.

Please.

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

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

You Already Know What Quitting Looks Like

I’m going to keep this article simple.

I get so many messages, emails, comments, etc. of people and clients who are frustrated with a lack of results, or the time it’s taking to reach their goals.

I laugh because to me it seems so obvious. If you’re putting in effort and constantly assessing and adjusting then the results WILL COME.

It’s only a matter of time.

Too many people quit before they get a chance to see what happens if they don’t give up.

 

The thing is, you already know what quitting looks like.

That result is guaranteed.

~ Chad

1 is greater than 0

1 is greater than 0

I’ve used this statement for years with my clients and I’ve been seeing it pop up a lot more lately.

The idea is simple:

1 is greater than 0 means something is better than nothing. No matter how small that something is.

When it comes to goals, my clients often get stuck on the size of it. They get overwhelmed with the distance they still have to go.

What happens is we feel we need to achieve a certain amount in order for it to be worth it or considered a success. We feel it’s all or nothing.

In other words, we set the bar really high.

  • We forget that something is better than nothing.
  • We forget that one workout is better than no workouts.
  • We forget that a 5 minute walk is better than staying on the couch.
  • We forget that 1 good food choice is better than no good food choices.

We also believe that 1 isn’t enough. That the one small thing will never get us to our goals.

To a certain degree this is actually true. The 1 thing won’t get us to our goal. But, that’s not the point.

It’s not about reaching the goal. It’s about the direction we are going in.

Doing nothing keeps us on the current path. The current course. The course that is NOT leading to your goal.

Doing the 1 thing is taking the 1st step that starts you in a new direction.

It’s not really that it’s 1 step, it’s that it’s the FIRST step.

It’s 1 thing in the direction you WANT to go and that is always better than doing nothing.

The added benefit is that 1 thing usually leads to a 2nd thing. And on and on it can go. At least this way there is a chance.

Reaching your goals doesn’t come from the 1 thing. It comes from the accumulation of all the 1 things over a certain amount of time. There literally is no other way.

So, if you’re stuck in a rut, hit a plateau or feel like you’re never going to reach your goal, stop looking at the finish line. Start looking at your current starting point and figure out 1 thing you can do to move in the right direction.

No matter how small of a step it is, take it!

It’s only 1, but it’s better than 0 and it’s the ONLY way to get to 2.

~ Chad

Results not typical – overcoming slow progress

What if slow progress was actually normal?

I had an interesting conversation with my client the other day. She emailed me her progress for the week and talked about how failing to plan her week lead to failure in the week.

She felt her progress was slow and wasn’t as good as she wanted for the week. However, she did see the positive and said “slow progress is still progress”.

At first I thought: Very true!

I thought it was a great positive mindset about the week. It turned a negative into a positive. This is good right?!

But then I thought a little further.  Continue reading “Results not typical – overcoming slow progress”

Work, the variable of success

We are 3 weeks into January and the sad reality is that many people have already “fallen off the wagon” from their new year resolutions.

This might even be you.

You’ve missed a day, two or even a week already because life is busy and pulling you in every direction.

It seems like you’ve failed already.

However, that just isn’t true. It’s only a failure if you let it be.

You may have failed last week or maybe even yesterday but today is a new day. You get a new chance to get up and put in the work.

The difference between success and failure is how hard you work.

If you give up and stop working, of course that’s a failure. If you’re wondering why you’re not seeing results but you’re putting in minimal effort, stop worrying. It’s the effort, you need to work harder.

Even if you’re working your ass off and still not seeing results, you still have to work harder.

I’m sorry if that’s not what you wanted to hear, but it’s the truth.

How hard you’re working is the variable dictating wether or not you will be successful.

If you’re struggling, take a step back, review your goal and ask yourself what it’s worth. Is it worth the effort?

If not, that’s ok, but you need to find something else. If yes, then shut the eff up, quit whining and get to work!

If you need a little guidance to help you fit it all in let me know, I’m here to help!

~ Chad