So many people struggle with getting started. Getting started in the morning, after work, and to go to the gym.
However, getting started can and should be easy!
So many people struggle with getting started. Getting started in the morning, after work, and to go to the gym.
However, getting started can and should be easy!
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.
(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!
To follow more of my day and lifestyle, check out my Instagram.
So you sleep in a few days and start to feel bad that you missed a run or two.
You then think that you have to catch up on the runs you have missed which leads to more pressure, more catch up, which leads to more missed runs and so on and so on…
The cycle continues.
However, you can break this cycle! Continue reading “So You Missed a Run, Stop Playing Catch Up!”
A friend of mine sent me this message on Facebook the other day:
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.
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”
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!
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”
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.
I say kinda because I think there is a difference between working out and putting in the effort.
Let me explain.
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
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:
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.
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)
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”
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:
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.
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.
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.
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
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”
“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”
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!”
This is one of the most common and one of my favourite self-prescriptions I hear:
“I’m too sore to workout, I need a rest day”
If you workout consistently, soreness is part of your life. And if you workout inconsistently, soreness is inevitable every time you “restart” your training. Even if you sit at a desk all day soreness is likely part of your life too.
So what do you do about it?
Rest day? Ice bath? Salts?
Most people rest. “I’m sore so I need to let my body recover and rest. I belive this mindset stems from a common doctor response: “if it hurts don’t do it”.
But what if that’s not the best option?
When it comes to exercise, typically it’s the opposite that’s true. If your muscles are sore from a workout, most of the time using and challenging those muscles again will help reduce the soreness.
When it comes to lifestyle soreness, like sitting at a desk all day, the same prescription can be true. Exercising, strengthening and stretching the sore areas/muscles will do a lot to reduce the soreness.
However, if the soreness is extreme due to muscle fibre damage, which is often the case in a “first workout back”, then rest and repair is needed otherwise you can create further damage.
When you have soreness and tightness that has built up over time, recovery and/or reversing the soreness also takes time. And in my experience more time than most people want to invest. I’m talking both time in the sense of days, weeks and even months to recover and also time in the sense of amount spent per day working on active recovery.
No matter the reason, you’ve put a lot of time and effort into creating the soreness so you’re going to need to put time and effort into reversing the soreness too. Also, it can often get worse before it gets better. Recovery is usually a marathon, not a sprint. Plan for the long run and experience the benefits.
Next I’ll talk about maintenance!
Running should be simple – you put one foot in front of the other and go for it, then why is it so hard sometimes?
Today I will take you through a decision I made in college that changed the course of my running career – and how you can apply the lesson to your training today!
I was at an impasse, cross country season of my senior year had just finished and I was burnt out – school was killing me, I hadn’t pr’d in two years and I was working as hard as ever. So what did I do? I took my time off like I do every season hoping it would help me reset… it didn’t and I resumed training and resumed going through the motions.
Until one day I just so happened to forget to bring my watch with me to the trail, so I ran without it – and I actually didn’t feel miserable.
Woah! – could it be that simple?
So I kept running without a watch all week – feeling naked- until it was time for my weekly tempo, could I run that by feel too?
Yes, yes I could – I set out on my run taking it easy until I felt loose and went for it. I know what tempo pace should feel like, comfortably hard, but it had never felt that way to me when I was running my prescribed pace. That run felt different, I went ‘comfortably hard’ and didn’t worry about what pace I was hitting. Was it slower than usual? probably but I was enjoying myself more and my workouts had me feeling better than ever.
Throughout track season I was running the best workouts of my life without any of my usual blow-ups, then I went on to pr at every distance on top of finally breaking university records in the 3000m and 1500m.
The usual anxieties of always having a pace to run had left and I was feeling more confident on a daily basis.
Running by feel will take work, I had been running for 9 years when I decided to go for it! For more experienced runners like myself feel free to go for it, but for newbies and those who aren’t familiar with their paces here is a simple workout you can try!
The purpose of the step fartlek is to be able to run at a harder pace while counting your steps instead of time, this is a nice short workout that will show you what you can do without having to constantly look at your watch.
10 on – 10 off – 20 on – 20 off – 30 on – 30 off – 40 on – 40 off – 50 on – 50 off – 60 on – 60 off – 70 on – 70 off – 80 on – 80 off – 90 on – 90 off – 100 on – 100 off – and back down the ladder.
Go out and give running ‘naked’ a try and tell us how it feels – sound off in the comments or tweet us @Anthrophysique
I’d bet good money that you’ve done at least one internet search for a workout program or nutrition plan to help you reach your goals.
Am I right?
You may have even found THIS article through such a search.
The good news is that this interwebs thing happens to hold a TON of information. A simple search should yield hundreds, if not thousands of websites with daily workouts, hundreds of recipes, nutrition plans, and other sites blogging about what you should be eating and/or not eating.
There are 2 major problems that come from this: Continue reading “Knowing what exercise to do isn’t enough, here’s why:”