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

The real reason your program isn’t working

  • Not seeing results quick enough?
  • Hit a plateau?
  • Feel you need to try something else?
  • Feel like what you’re doing just isn’t working?

I get a lot of reasons for people wanting quit because “this isn’t working”.

They’ve hit some sort of plateau, aren’t seeing results quick enough or have just had a week or two “off the wagon” and have struggled a little bit.

They feel they won’t be successful with their current plan and that it’s just not working.

However, from my perspective, slow progress, plateau’s and struggle is totally normal and common.

In fact, I’ve never seen anyone NOT struggle with their goal.

To think you can start off on something new, never struggle and be able to reach your target perfectly the first time is a little crazy if you think about it.

What I usually see is that it’s not the program that’s not working.

The issue I see most commonly is time.

People haven’t put in the time needed to truly see results.

 

We wall want the results NOW!

And why not? We see endless amounts of ripped bodies and ads on Instagram and other social media telling us it can be done quickly and easily.

Really that should be your first warning sign! It’s all total bullshit!

However, you believe it because they have proof! There are clear photos of the success people have had. There are testimonials of how great it has been, how easy it was and how good they feel.

Now I’m not trying to discredit any of these programs because many are probably pretty good. I’m talking more specifically about the time or speed of these results that the plans and programs are suggesting.

In my experience the promotional testimonials you are seeing fall into the “results not typical” category. At best I would guess 1% of people see results that quickly. Especially the type of results that are going to last.

My challenge to you is to actually do some research. Put in some time, put in some work and maybe even reach out to others.

How many people have actually done that “90 day Shred” program? Of those, how many experienced the stated results? Of those, how many kept those results long term after the 90 days?

Of the truly successful ones, ask “How long did it take you to get these results”

I guarantee it won’t be an overnight success story. I guarantee they didn’t nail it on their first try with no struggle.

In the end, my guess is that you’re probably just going to finish this article and say “I know Chad” and go on with your day.

We all REALLY know right?!

However, if your fitness goals are set 3 months at a time I’d argue that you don’t know. If you’ve tried more than 2, 3 or 4 different programs with little success or success that didn’t last, then you don’t really know.

It makes sense in your head, but when you’re motivated to try something new you forget it and think you’ll be different. You think you’ll be part of the 1%.

You think THIS will be the program that finally works!

But please, please, please do the research! Don’t just take my word for it.

This article is just words and theory on a website. Get some proof! At minimum just ask some friends and/or truly look at your own track record.

It’ll be incredibly valuable the next time you hit a plateau or rut on your journey.

When you struggle, it’s not always just the plan or program that’s not working.

More often than not, it’s probably not working because you haven’t put in enough time to get past the struggle.

~ Chad

You know your goal, but are you missing the most important part?

Most people have a goal in mind when they start their fitness journey.

Some goals are super specific, others are more general, but you always have a target you want to reach.

However, what I see missing for a lot of people is a clear recognition of where they are starting from.

Let me explain with an analogy:  Continue reading “You know your goal, but are you missing the most important part?”

How to Find the Right Program

I’ve been coaching clients for over a decade now. I’ve worked with tons of different people, ages, body types, etc. I’ve also worked with tons of different systems, programs, and exercise regimes.

In this time I’ve noticed that most people are in the quest for the right program.

They want to find the program that will work best and will get them the results they want.

Of course! Why wouldn’t we want that? Continue reading “How to Find the Right Program”

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

The Perfect Program

When you start a new fitness program, you probably want to know the best way to get the result you want right?

Of course!

It seems reasonable: You have a goal you want to reach, you’re not sure how to get it, so you ask if anyone can help you get there. Or maybe you do a google search.

The good news is that there’s a ton of options out there. The bad news is how do you know which one is right for you?

Which one is that perfect program?

Which one is going to get you the results you want the quickest?

Unfortunately, everything out there seems to claim it is the best: 6 minutes this, high intensity that, “The #1 secret you’ve been missing…”, “6 pack shortcuts” and “The ultimate fat burning program”.

If you follow their plan, you’ll look just like their models!

We’re taught to believe that the perfect program exists. And we’re taught to believe that the it’s the perfect program itself that will get us the results we want.

There is a little bit of truth in this. A good program that fits your needs is important, but that’s not usually the problem.

When I start coaching someone, the problem isn’t that they aren’t doing the RIGHT program, it’s that they aren’t doing ANY program. Or at least they can’t stick to any program for a reasonable amount of time.

Let’s say I create the perfect program for you. It targets everything you want to target and will get you all the results you want to get. Sounds pretty sweet right?

Now what if you don’t do that program?

If you’re not doing it it doesn’t matter how good the program is. It’s useless.

It doesn’t matter how perfect the program is, you’ll never get any results if it just sits there collecting dust.

For most people starting out, the perfect program is the one you’re actually doing. It’s the one that progresses you effectively, meets your needs, and helps you achieve success so you’re motivated to keep pushing yourself further.

That’s it. It’s that simple.

When you’re getting started in a workout routine, often it’s less about WHAT you’re doing and more about the fact that YOU’RE DOING IT.

Once you’ve built yourself to a point where you’re exercising consistently (3+ times per week for at least 6-12 months in a row) THEN you can become more concerned about the specifics of the program. At that point your body is adapting to the program you’re doing so you’ll need a smart, targeted plan to help you reach the next level.

When the level you’re trying to reach is Level 1, worry less about finding that perfect program and focus on just doing something.

Do you have experience with this? Share your story in the comments below.

– Chad

Head Fitness Coach and Founder

5 Mistakes You DON’T Want To Make When Starting a Fitness Program

April Fitness Program

Most of the people that come to me are just starting a fitness program. They’ve started a routine in the past, but have failed. Many times. Sound familiar? It’s usually due to one of the reasons below. Here are 5 mistake to avoid when starting a fitness program:

1. Wait till next week

Waiting till later perpetuates the problem. Most people who aren’t working out, aren’t because they keep putting it off. Today turns into later, which turns into tomorrow, which turns into next week. Stop NOW. Start exercising NOW. No, seriously, STOP! I want you to literally stop reading this, stand up and do 10 squats. Ready, GO!

BOOM! Isn’t that awesome. Now, keep reading because you still need to be careful of #2.

2. Start too fast

Not in a “doing 10 squats before you finish reading an article” sense, but in a “not taking time to rest” sense. Many people start a program and workout EVERY DAY. Without rest your body is going to burn out and at some point FORCE you to rest. This is demotivating because you feel like you can’t do it or you’re injured and will now be set back. It’s okay to have rest days.

3. Not having a plan

Let’s say you were going somewhere you’ve never been before. Would you just jump in the car and start driving? No, you’d get the address, look it up on a map, find the route from your house to the location and THEN get in the car. Many people just run to the gym because that’s where fitness ‘happens’. Without a plan, this is useless. Create your own, find a program, or for best results hire someone to create a program that’s for you. No matter what, having a plan is going to get you there faster than just randomly exercising or driving about.

4. Have ‘Athletes Brain’

This is for all you folks that used to workout or used to play sports. It’s probably been years, but for some reason your brain believes that you can still do all those things you used to do. However, because it’s been years, your body can’t. Physically you are unable but your brain says otherwise and try’s to tell your body to shut up! I call this athletes brain and it’s the surest path to injury. If this is you, you need to learn to tell your brain to shut up and listen to your body for once.

5. Go solo

You’re excited, you have a goal and you might even have a deadline. You’re ready to rock, so you do just that. However, soon there will be bumps in the road or it will start going steeply uphill. The going gets tough. If you’re on your own at this point, it’s a real struggle and it’s easy to lose motivation. Having someone on your side can be there to support you in those tough times. A friend, family member or coach can all be great resources to help ensure you complete your goals. Get someone on your team from the start and set yourself up for success.

To wrap up, there are 5 key things to avoid when starting a fitness program: Wait till later, Start too fast, No plan, Athletes Brain and Going solo.

I want you to do something RIGHT NOW to help you get goingI For those of you that didn’t stop and do the squats earlier, do them now. Once you’re done, grab your calendar, plan your next workout session and then pick up the phone. Call someone that can help you and let’s do this!

Please comment below on your experience of these 5 items and what you’re doing NOW to avoid them.