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”

You Never Regret A Workout

This morning, I woke up with a humdinger of a cold. Puffy eyes, scratchy throat, stuffy nose, the works. I looked and felt like death warmed over and ran through an entire tissue box in the span of about ten minutes. Is there anything more annoying than the start of a cold? I think not.

In the nights prior, I had scheduled a workout for that morning. It was supposed to be my longest run to date and I had been working towards this distance for about two months now. Running is definitely not my forte, but I had started to develop a “like” for it and was actually making headway on my long distance goals. I must make a note here: though I am talking about running, I am certainly not the coach to go to for running advice; please see Justin for all your track needs 🙂

Unfortunately, this cold had blocked any possibility of me feeling my hair in the breeze this morning. There was no way that I could make it five minutes on my run without stopping to blow my nose. It basically gave me every excuse to forgo any sort of exercise, adjust my alarm, and grab at least an hour more of sleep. I was achy, sickly, and just all around gross and no part of me wanted to exercise.

But as I started to readjust my eye mask I remembered an old saying that always pops into my head in these types of situations; you never regret a workout. And it’s true, isn’t it? Barring any sort of physical injury, no one ever finishes a workout and says, “What a waste of time.” Because working out isn’t a waste of time. It’s a positive step in every facet of your life. It improves your mind, body, and soul and it always starts or ends your days right. While the minutes leading up to a workout can be filled with dread, the moments after a workout always bring a sense of accomplishment and those lovely exercise endorphins that we all love and treasure.

That saying, “You never regret a workout,” prevented me from going back to bed. It helped me lace up my sneakers, blow my nose about four million times, and head to the gym. Did I do a hard work out? Not at all. I lightly jogged on the elliptical for about 30 minutes (don’t worry, I wiped it down with disinfectant afterward). While it wasn’t the most taxing workout, it was physical activity and I felt great afterward. It didn’t magically eliminate my cold but it did give me a happy feeling that stayed with me for the rest of the day and for that I’m grateful.

So just remember, in those times of doubt, those times when every part of your body is telling you to just skip the gym and stay home, I want you to focus on the accomplishment you will feel after you complete your exercise, the euphoria that comes with crossing something off your to-do list. Everyone, say it with me: YOU NEVER REGRET A WORKOUT!

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”

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.

10 fat loss exercises better than burpees

Exercises alone don't burn fat

A friend of mine sent me this message on Facebook the other day:

Exercises alone don't burn fat

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.

I’ll expand here: Continue reading “10 fat loss exercises better than burpees”

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”

Not seeing results? Step your game up!

Okay, this post may be a little bit of a rant…

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.

Kinda…

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:

Stay home!!

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)

Chad

Yoga For Runners – The Perfect 1-2 Punch

Yoga Can Do Wonders For Runners

If you know me, you would know that I am not the most flexible person in the world — like less flexible than this computer I am typing on — but that doesn’t mean I shy away from anything that involves flexibility.

This hasn’t always been the case though.

In college there was a time when instead of an easy day we opted for a team yoga session, you know active recovery, taking an actual easy day and working on flexibility.

I wasn’t having any of it, I had a strict mileage plan and if I couldn’t fit those miles in during practice… when was I going to get them in? I had a bad attitude about change, I needed those miles! It was tough but I didn’t make it any easier on myself and coupled with thoughts like;

“I’m just naturally inflexible”

“I stretch everyday, what do I need Yoga for?”

and the kicker, “How is skipping an easy run going to make me better?”

Thoughts of a stressed out collegiate runner… Continue reading “Yoga For Runners – The Perfect 1-2 Punch”

You Know What To Do, You’re Just Not Doing It

“You know what to do, you’re just not doing it”

I’ve said this exact quote in many client consultations over the years and it’s a fundamental belief of my coaching model.

I have the assumption that everyone knows WHAT to do, it’s just that they AREN’T DOING IT.

I believe this and bring it up because it’s the most common question we get as coaches:

  • What do I do to work my: obliques, butt, inner thigh, love handles, jiggly bits
  • What do I eat to help me lose weight, gain weight, build muscle, not lose muscle, get toned
  • What’s the best exercise for…
  • What’s the best food for…
  • What’s he best protein, BCAA’s, creatine, Vitamin D, B, A, C, E, F, G, H, I, J, K (you get the point) to take
  • What, what, what…

On some level it may be true that you don’t actually know the answers to these questions. But unfortunately it’s not the lack knowledge itself that’s the problem.

The problem is that it’s that it’s at such a micro level of focus.

And honestly, most people don’t know the perfect, specific answer to these questions fully because it’s always going to take some level of trial and error. (I’ll expand in next week’s article)

However, the micro focus questions are not what I’m talking about here. I’m talking about the general sense, the higher level view, the bigger picture focus on knowing what to do.

In the big picture we all know what to do:

Exercise more an eat less junk!

Until you are DOING that foundation, the microscopic view of individual vitamins or exercises, as expressed in the example questions above, mean nothing.

First you need the habit and discipline to do what you need to be doing.

I was inspired to write this because I recently watched a Keynote speech from an internet mentor of mine: Gary Vaynerchuk

In that keynote he says:

“Information has never been less valuable than it is today”

If you want to see it yourself, watch about 45 seconds and then come back here. Please. (you can watch the rest later)

His point is that the internet has everything we ever need to know and is literally at our finger tips on our phones. In seconds Google or Siri can tell you anything you want to know.

I digress back to my point.

Not knowing what to do is not your problem, it’s that you’re not doing it.

Getting answers about what to do will take you less than 30 seconds with a google search on your phone.

Heck, I’ll make it even quicker for you with some links:

But the truth remains, whatever knowledge you gain, you’re still going to have to get out there and do it. You’re still going to have to take a step forward and move.

My suggestion: put down the phone and step away from the search. Just go do something.

Anything.

Literally.

Do any damn thing you want that moves you one step closer to your goal.

Once you do, Tweet or Snap me and let me know what you did.

However, the next part is the actually the hardest.

Now you need to keep doing it. Over and over again. You now have to continue the journey.

Key point:

You may not know everything, but you know something you can do to get started. Just start doing it!

And no you’re not going to be perfect at it. No one is.

The Health Benefits of Improving Your Sleep

improving your sleep

I like to classify sleep as one of those things we “know we need more of” but fail at actually getting more of (kind of like veggies :P)

There are many health benefits to improving your sleep and without getting too sciencey on you, here are a few quick facts regarding our bodies and their need for Zzzz’s

A lack of sleep can actually cause the body to act similar to a state of intoxication

  • Less sleep can mean more weight gain (due to a lack of time for the regulation of necessary hormones)
  • A lack of sleep can impede any muscle building attempts due to HGH (human growth hormone) not having enough time to release and regenerate
  • While you sleep your immune system restores. A lack of sleep can cause you to become more susceptible to colds and flu
  • There is such thing as sleep debt. While you may function “just fine” on four hours of sleep, your body and hormones do not. Eventually you will have to makeup that time

Now, I won’t bore you with the different kinds of sleep but know that in order to function optimally the next day (increased brain activity, creativity, improved energy etc) you need to have hit a deep sleep (or your REM stage). Continue reading “The Health Benefits of Improving Your Sleep”

How To Get The Results You Want

you need the gym to achieve results

“I just want to get ‘toned’, but not ‘bulky’”, she said.

“I just want my arms, chest, and abs to be lean, and chiseled. I don’t want to look like a bodybuilder”, he said.

These are two of the answers I receive most often when speaking to men and women about their fitness goals. I’m not really sure who educated so many people on exercise science, but it is particularly clear that there are obvious misconceptions on what happens when people lift weights. Also, there are some misconceptions on what it takes for someone to reach those goals they stated in their answers.

Unfortunately, “toned” isn’t a word found in any exercise physiology textbook. It’s also not found in any peer reviewed scientific literature. Why? Continue reading “How To Get The Results You Want”

The Optimal Pre-workout – Jump Start Your Routine!

Optimal Pre-Workout

Pre-workout supplements are highly popular among gym goers in order to give them that extra boost to bring their workout to the next level – but contrary to popular belief many pre-workout supplements are ineffective.

Pre-workout formulas are known to vary greatly between manufacturers and can be also be contaminated with other ingredients.

Here are the key ingredients to look for in a pre-workout: Continue reading “The Optimal Pre-workout – Jump Start Your Routine!”