I’ve had a setback

Let’s have story time shall we…

In the past 6 weeks or so I’ve been going hard in the gym. I’ve been testing out some new workouts and ideas I have and pushing my limits. It’s been great!

For 6 weeks I’ve been going hard, feeling good, and seeing progress.

Then last Friday hit.  Continue reading “I’ve had a setback”

The Journey is Always Filled With Failure

I had a great talk with my client the other day where she was feeling super positive. She had a great day, got her workout done early, was eating healthy and had the positive mindset looking towards the weekend. Everything was rainbows and butterfly’s.

But as the incredibly talented Adam Levine says: It’s not always rainbows and butterflies.

A little way through our chat I asked her if she could write down a review of her first month. The ups and downs, what she learned and what she didn’t expect. Things like that. I was surprised when I realized this got her upset. Even though things were going great at this moment, she was upset just thinking about it.

She realized that she felt she would only see the negative. That even if there was good, she tends to focus on the bad and the failure. She was upset that her outlook was that way.

This conversation got me thinking. Why do we focus so much on failure and why do we consider it such a bad thing? Continue reading “The Journey is Always Filled With Failure”

Fitspo Doesn’t Work

I recently read an article that the Fitspiration (Fitspo) trend is backfiring.

This is something I totally agree with and mentioned a bit in my last article “Does motivation lead to action or does action lead to motivation?

I’m not able to speak to the mental health issues brought up in the article or the relation to social media use in general, but I do agree with the state this so-called “fitspiration” puts you in.

Fitspo is short for Fitspiration which is short for Fitness Inspiration. The idea is simple: browse images to inspire you to exercise. With 55+ million posts on instagram you have plenty of options!

The ideal formula is:

Look at images -> get inspired -> exercise -> get fit -> look good naked.

The formula seems simple enough, but it rarely works in reality. It usually ends up looking like this:  Continue reading “Fitspo Doesn’t Work”

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?”

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”

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

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!

 

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

Life is now, why wait till January?

Why wait till January

Hello, I’m the newest Fitness Coach to join the dynamic team of AnthroPhysique. As this is my first blog post, I wanted to give you a quick intro and tell you how excited I am to be a part of this team! I feel so passionate about what I do, it’s amazing to be supported by like-minded people that are so talented in their profession. I hope you will read my bio to learn about me and what I do.

As 2017 is creeping up, I am reminded of my own fitness journey I began in March. In the last nine months my life has been filled with positivity more than ever before. While I owe much of that to fitness, it was also my desire to make a change that drove my results home. Many of us are creatures of habit, and while we may adapt to many of life’s arbitrary circumstances, we often neglect the real need to change.

 

Why wait till January
(left, pregnant 2014; middle, March ’16; right, Nov ’16)

I’m not sure why we wait until unfortunate events take place to adjust our forward-thinking. I compare it to being in a dysfunctional relationship and waiting for the other person to breakup so you don’t have to be the asshole. You both know it isn’t working, why drag it out?

Our lives are constantly going through an ebb-and-flow, there is no better time than the present to take initiative. In my own life, I hid behind my anxiety. I thought that if I avoided confrontation, or let opportunities pass, I was simply just missing out on that one thing — but I couldn’t have been more narrow-minded. When we limit ourselves from things we fear, our inaction replaces experiences, passion, and most of all, living. Life is now, why wait until January to start working towards your goals?

These are a few of my philosophies. Take advantage of today, because if you start today, you won’t regret it tomorrow.

Well I guess for my first post we just jumped right into things here didn’t we?!?

Wishing you a safe, healthy, and happy holiday!

~ Alice

To follow more of my day and lifestyle, check out my Instagram.

Step out of your Comfort Zone and run a PR

The worst thing you can do for yourself is be comfortable…

Ok ok hear me out for a second!

The best work is done when you venture out of your comfort zone. I feel it too – I suffer from that fear of getting uncomfortable.

“We’re involved in racing because there’s that element of competition. But there’s that desire to push yourself beyond the natural comfort zone and the boundaries that are preset if you like, and to be better than the rest.” – Allan Mcnish

Then you’re struck with negative self talk, “what if I try and fail, what if everyone laughs at me, what if I have nothing to offer”.

Instead of fighting against that negative self talk, it’s so much easier to sit back and stay comfortable with where you are.

Think of this in a running context, Continue reading “Step out of your Comfort Zone and run a PR”

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