Lost Motivation to Exercise? This is Why:

I was talking with my coaches the other day about ideas to help people get started. We got into talking about things like intro offers, New Years resolutions, bikini prep and wedding dress goals. I was saying how these are key times where lots of people use that motivation to get started, but it’s also where most people don’t stick to it.

I told my coaches that the reason people don’t stick to it is because the motivation they start with won’t last. It’s our jobs as coaches to help our clients continually find the motivation that keeps them going.

What I’ve learned over the years is that motivation doesn’t last. The things we wanted when we were younger, we don’t really want any more. The things we want now, we may want in the future.

This is either because our goals change, or we actually get the thing we wanted.

Let’s say I want a sweet car that’s lowered and has a loud stereo. (Cough cough, yes, I did want that when I was younger) However, this isn’t something I want today. I don’t want it anymore because I actually got a car like that at one point. I reached my goal.

The same is true with my motivation to exercise.

When I was younger, I wanted to gain more muscle and weight because I wanted to be huge. I thought it would be cool to walk around and be this big jacked dude. It was a key reason as to why I lifted weights, trained regularly and ate what I ate.

Today however, my body goals have changed. Today my goal is more about just staying healthy and my definition of fitness.

Another common one I see is the “wedding dress” goals. I’ve had plenty of clients that went strong for 3-6 months and achieved their goals for their wedding and fitting into their wedding dress.

Can you guess what happened after the wedding?

Unfortunately, many of them stopped training. They achieved their goal, never set a new one and lost motivation.

The point here is that it’s not uncommon and nor is it a bad thing to “lose your motivation”. In my experience it’s completely normal and part of the process.

They key is that you’re constantly adjusting your goals and adapting your motivation.

Trust me, the motivation you start with won’t last. But it doesn’t have to. It’s a continuous process of constantly re-assessing your self and your goals and finding a NEW motivation.

Being motivated to get started is important, but finding new motivation to keep you going is key!

~ Chad

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”

All About Proprioceptors And How They Can Benefit Your Running

All About Proprioceptors

Our bodies are awesome!

Think about it!

We have sensory nerves throughout our body that send feedback to our brains about where we are in space.

These sensory nerves, called proprioceptors, tell our brain about the terrain we’re running on, as we’re running, and our body makes the appropriate adjustments.

If you want to learn more about proprioceptors and see how you can better implement them into your training – check out my latest 5 Minute Barrier;

Thanks for hanging out friends!

If you want to follow along on my journey follow me on Instagram, Twitter, Snapchat and Anchor!

-Justin

From fitness newbie to loving exercise. Yes, it can happen!

Fitness Newbie

It’s 1999. Y2K was fast approaching, Haley Joel Osmet was seeing dead people and I was a pudgy 10 year old hating her life in PE. It was the day of the Presidential Fitness Test and I was shaking in my Skechers. Based on my recess activity, I already knew that I wasn’t athletic and I was positive I was going to fail.

The mile run was where I started to lose it.

I began to hyperventilate, paralyzed with fear that I wouldn’t be able to complete the long distance. In the end I (miraculously) did and later I scoffed at my 15 minute run time. “I’m just not athletic” I said, munching on my dunkaroos, “I hate sports and I hate exercising. I’m just never gonna be good at it, ya know?”

Fast forward to high school. I’d traded my Skechers for Uggs and I’d successfully gotten out of every physically demanding thing (other than dance classes) that was thrown at me thus far. I’d conveniently been sick for every trying day of PE in middle school. I’d even persuaded my doctor to suggest that I had “exercise-induced asthma” to get me out of running in my cheerleading practices. So, when my best friend suggested that we go to the gym after school, I almost dropped my Nokia brick phone.

Workout? By choice? Me? Was she joking? I laughed it off, pretended there was a Gilmore Girls marathon on ABC and slowly slinked away. There was NO way I was going to workout for pleasure! Continue reading “From fitness newbie to loving exercise. Yes, it can happen!”

Please don’t YouTube your exercises

Please don't YouTube your exercises

One of my least favourite texts from a client is: “don’t worry, I found it on YouTube”.

This usually comes shortly after the text of: “how do I do _____ exercise”.

I hate this text because there are a million exercise and how-to videos on YouTube. If you watch enough of them, you’re going to see dozens of variations or version of the same exercise.

So how do you know which one is right?

When I create a program for a client, I have a database of videos that I can send them. Most of them are of me doing the exercise as a demo, other times I’ve found one on YouTube myself. The key point is that I have a specific video for the specific exercise with a specific way I want it performed.

Please don't YouTube your exercises

What I mean by specific is that it’s done in a way that creates the desired effect I’m going after. An exercise isn’t just an exercise. The variations are there because they can create different results. Changing something simple like range of motion, angle of movement or tempo can make a huge difference in what the exercise will do for your body.

Every program I make, every workout I design, and every exercise I chose comes with a plan. My plan is based on education and experience to get you from your current fitness level to your goal fitness level in the most effective way possible. Because of this, how the exercise is performed is a key part of that plan.

This means doing a search on YouTube is unlikely going to get you the intended technique. It’s going to give you a random variation and if you do this for each exercise it changes the workout entirely.

Most importantly, it severely deviates you from the plan.

Throwing a bunch of exercises together randomly isn’t a plan. It’s also unlikely to get you the results you desire.

Next time you’re looking for a workout or exercise, please don’t just YouTube it. First you need to know what your goal is and how each exercise will get you there. If you’re not sure how the exercise will get you there then I suggest getting help. Find a knowledgeable friend, hit us up on Twitter or find yourself an incredible coach

But whatever you do, please don’t just YouTube it!

Chad

What does a Nutrition Coach eat?

There’s one question that I consistently get from clients, friends, family, and even complete strangers at the grocery store when they find out that I’m a nutritionist: “What do YOU eat?”

The answer to that question is, well…it’s complicated, yet pretty simple.

Food is a HUGE priority for me but I try not to let it run my life.  I eat well, and keep it simple. Yes I love to try new recipes and experiment with new foods and cooking techniques, but the reality is, I know what I like to eat and what makes me feel vibrant and energized so I usually stick with that. Well until I get super bored of it, which believe me, definitely happens.

My schedule as a fitness trainer and nutrition coach calls for some pretty early mornings and occasionally later evenings, so I am very mindful to schedule my meals around my training schedule. As a result the time that I eat meals can vary greatly, but as much as possible I still try to stick with 3 meals a day and 2 or 3 snacks depending on my activity levels. This takes a little bit of planning, but it makes a world of difference.

Here’s the play by play: Continue reading “What does a Nutrition Coach eat?”

How to get back on track after 2+ weeks off

25 minute home workout

Hello, my name is Chad Williams and I have a confession:

I haven’t worked out in over 2 weeks!

I know, I know, you’re probably thinking: “but wait, aren’t you supposed to be a coach?” “shouldn’t you be leading by example?” “how do you get other people to workout if you don’t do it yourself”.

Or, you might be thinking: “Thank god, he’s human too!”

It’s actually that last thought that is the reason for this post.

A lot of times I get comments from clients, or when I tell people what I do, that I’m some super human that works out 8 days a week and sleeps on a treadmill to keep my body in shape. There is an immediate higher standard that I get held to of persistent, consistent exercise habits that no other human being could possibly reach. It’s the standard of fitness coaches, trainers and athletes.

If you have that type of belief, then it’s a major reason you aren’t reaching your goals. You don’t think it’s possible. Let me help you change that belief…
Continue reading “How to get back on track after 2+ weeks off”

Getting Back on Track – You know what to do, you’re just not doing it.

getting_back_on_track

When you think about exercise or your diet do you find it really difficult to get back on track?

getting_back_on_track

Have you ever had the though: “I know what I SHOULD be doing, I’m just not motivated to do it”?

This is a very common topic that comes up with our clients and I wanted to share it with you. Most of our clients know what they should be doing:

  • I should be working out more
  • I should get up early and do it first thing in the morning
  • I should just get rid of all the snack food in the house
  • I should do a grocery shop every week so the good food is ready
  • I should write out exactly what I’ll eat in the week so I don’t have to figure it out at dinner time when I haven’t eaten for hours and am HAGNRY!!!

I bet you’ve thought most if not all of these.

So what gives? If we all know what we should be doing, why aren’t we doing it?

The answer is simple: you don’t know how.

Bullsh*t! you say.

“I know how to do it, I’ve done it before. Heck, I’ve done it many times, It’s just hard to keep at it”.

I’ll agree with that. You likely know how to start, but you don’t know how to keep going.

You don’t know how to keep at it long term otherwise you’d still be doing it.

Here’s the deal:

Building habits are harder than you think. No matter what changes you make in your life, there will come a time when it gets hard. With health and fitness you get sick, the kids get sick, you travel for work, you take a vacation, you get so busy you miss a week, etc, etc. Something gets in the way.

Then what?

Do you have the tools to get back on track no matter what? Do you have the drive, motivation, passion, knowledge of what to do next?

What I’ve found most people need to build is the strength to get back on track when times get tough or they fail. To this day, it’s still something I have to continually work on.

The moral of the story here is that it’s not going to be something magical about the program, workout, meal plan, diet, etc that’s going to get you back on track, it’s building the muscle of taking that first step. Over and over again.

For the first few months, think of every day as Day 1. 

You’ll need to take that first step every day, over and over again to not only get you back on track, but keep you there.

A great first step I recommend you take is getting some guidance. Click the button below to request a free consultation and we’ll help you get started.

Do you know the most important part of a workout routine?

When you think of workout routine, what specifically do you think about?

Squats, sit ups, cardio, weights, group classes, personal training?

Do you think about warm ups and cool downs or leg day and abs day?

When most people think about a workout routine, they think about the exercises they’re going to do, how long it’s going to last or how many reps and sets they should be doing. Of that, what’s the most important part?

I believe that it’s none of them!

For me, the most important part is the ROUTINE!

It’s not about what’s in the workout, but the fact that you have a consistent routine of workouts each and every week.

This is where I see so many people struggling and where I spend a lot of the time during initial coaching sessions with my clients.

As I mentioned in The Perfect Program, it’s not about what you’re doing, but that you’re actually doing something.

The first and most important step of any workout routine is just making it a routine. 

A key element to building a successful workouts routine is to take time each week to schedule when you’re workouts will be. You’d be surprised at how many people skip this step and think they’ll just be able to magically fit exercise in their week somewhere.

You may even be one of “those people”!  😉

Set yourself up for success by scheduling your workouts every week. Then push yourself to make it happen. The good news is that after a few weeks, or possibly months is some cases you’ll be starting to form a solid routine with your workouts.

Once you have this most important piece down, then you can worry about reps, sets and which muscles to work on which days.

Are your workouts a consistent routine in your life? If not, what’s your biggest struggle?

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.

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.

Weekly Activity Challenge – Benchmark #2

Weekly Activity Challenge - Benchmark #2

Welcome back to the weekly activity challenge! If you missed the announcement last week: for the next year (at least) I’ll be posting a weekly activity challenge on Monday’s. This will highlight some form of activity or workout you can do throughout the week to stay active. The challenges will vary from walking, to stationary holds, to workouts and other types of activities that we do naturally as human beings. You can try them every day if you’d like, but I’d recommend at least 3 times throughout the week.

Every activity challenge will follow a few key principles:

  • They can be done at home or outside.
  • They won’t require any specialized equipment, just things you can find at home.
  • They will be based on natural human movements and bodyweight exercises.
  • Should take less than 60 minutes to complete, most will be less than 30 minutes.
  • Can be done every day.

For the next 4 weeks, I will outlining out “Benchmark Challenges”. These are activity challenges that we will test every 10 weeks to see your improvement. In the next 4 weeks, you’ll be establishing your baselines to get a clear picture of where you’re starting from.

Today, I’m introducing Benchmark #2.

Weekly Activity Challenge – Benchmark #2:

3 sets for maximum time of:
1. Max plank hold; 1:00

Weekly Activity Challenge - Benchmark #2
NOT this kind of Planking!!

This means you’re going to get into a front plank and hold that position for as long as you can. It might be 10 seconds or 2 minutes, but hold it as long as possible. Then, rest 1:00 exactly before starting set 2. Repeat that for 3 total sets. The 1:00 rest is important for when we compare in the future. It keeps that variable consistent for comparison.

Try this workouts once per day if you can, or at least 3 times throughout the week. If you try it every single day, don’t be surprised if you’re score drops a little at first. This will be due to sore and tired muscles.

Please post your scores in the comments section for each time you do it. I also recommend a Workout Journal for your own records.

Have Fun!

*image from Google Image search: Planking