NOT another "TOP 10 Tips" Post

Back when I was starting out writing on the interwebs some 5 years ago, I remember "experts" saying you had to do TOP 10 Tip articles. I did a few. I tried to follow what I was supposed to do. What others were doing who were successful in the blogging world and specifically in the fitness blogging world.

But like all things, I eventually go off the path and do my own thing. You gotta follow your own heart, listen to your own drumbeat and other such sayings..

So I've grown to dislike the "Top 10" posts. Or top 5, 20.. Mostly because, you don't need any more tips.

You know what to do. But you aren't doing it. Or not enough of it. 

Why?

The biggest excuse I hear is lack of time, and rather than just scream at the top of my lungs "MAKE TIME!"  I choose to offer up something more helpful, in my opinion.

Here's what I want you to do. This is your action-plan.

Go to a store that sells t-shirts and shorts/sweats/workout clothes. It doesn't have to be fancy or expensive or colorful.

More basic the better, in my view but if you like to mix it up with fancy colors then have at it.

Also, while you're out, buy a gym bag. Seriously. It can be a no-name brand, doesn't matter.

Now before you go to bed I want youto pack the gym bag with your gym clothes. Set your alarm for an hour earlier than you normally do.

You will be doing a 30 minute workout. Depending on how far your gym is (it could be your garage or basement) you will have to adjust for time, obviously.

Even if you have weights in your garage I want you to perform this routine. It seems so simple and ridiculous, I know. But it's important.

The act of buying gym clothes and packing your bag can make a huge difference. And the repetition of this act, over and over for weeks, months, years will pay off in big-time results. (along with hard work in the gym and proper diet, of course)

If you have yet to cement your fitness habits this is a great way to start.

Just do this. Don't worry about packing your lunch every day or anything else just yet. Do this 3 times per week for 2 months. If you have found it hard to get to the gym and only go sporadically, this will help.

No "TOP 10 Tips" here. Just actionable advice. Now do it.

If you need someone to help you stay accountable send me an email. I will do my best to help you get over the hump.

Brisket Burger

I had the most amazing beef brisket burger today. Just wanted to share that.

How do you fit those types of meals into your eating plan?

One way is to count your macros/calories. If you want to lose fat you eat less than your body needs per day. (or over the course of a week)

The other way is to eat "clean" most days of the week and to have a meal or two one day a week where you go off the normal diet plan.

Either way works. Any diet can work.

For how long?  And will you have a big rebound?

Here's a big concern that no one really thinks about. Ok, you lose 20 lbs. in 6 weeks. Then what? What does your diet become after that? Can you sustain it?

Or do you go right back to where you were before ?

Diet and training are simple yet complex at the same time.

The human body is an adaptive machine. Our body doesn't want to be super lean. It wants to survive, which means having more fat stored up.

We have to constantly work with our body and understand it. The best diet is the one you can stick with and adapt as you go. As you change, as you age,  go through different transitions, transformations, have new goals etc..

The best thing you can do for yourself is to learn to listen to your body.. Pay attention. Write down what you experience. Take notes on what foods make you feel bloated, what foods give you great energy, what drinks give you a headache etc..

What I want to say is this - have that brisket burger. Enjoy it. And don't worry about it. When the meal is over, that's it. It's over. No guilt. No starving yourself for a half a day. Have a plan, stick to it 80-90% of the time depending on your goals. If you want more fat loss then go more towards 90% but you can still enjoy that apple pie or burger or whatever treat you want.

Don't stress about it. Just eat the damn burger already.

Everyone Knows Everything

On the one hand you have fitness experts who say the general public is clueless about health and fitness.  The other hand says people know what to do, they are just lazy and don't want to work hard. 

Which is it?

If I was trying to sell you a program I would choose one side and cherry-pick some studies to back that program up (there would be plenty on both sides) and voila, here's the answer for you.

But I don't work that way.

I know that life isn't so black and white. There's plenty of grey area.

But for the sake of this post let's talk about the person who knows what to do. Generally speaking.

Let's say you have a decent grasp on eating right for your body, what kind of exercises to do, how to structure a workout, a week/month of workouts etc.. you have a basic understanding of supplements and which ones are a waste of money and the ones that may help a bit.

But you don't do it.

Why?

Are you just lazy?   Can't find the time?  Have too much fat to lose and you know how long it can take?

Maybe it's just your MINDSET.

You don't take your fitness seriously. It's not a priority.

So what will it take to get you on track? For good..

Accountability.

Find a friend that you can go to the gym with. Drive together if that helps. Pick days/times and stick to them. Hold each other accountable.

If that doesn't work for you, try an online forum. Check in daily to post about your workouts, meals, progress, struggles etc.. it doesn't take as long as you may think. You're already on a computer anyway aren't you? Make a few internet friends and comment on their training logs. They will comment on yours. When you don't post, they will ask where you are.

If that doesn't work for you, find a coach/trainer. Search your area, ask around, post on your facebook.. get a referral. Talk to someone who has a trainer and get a recommended name.

This is huge. And it's often overlooked.

I've done each of these three methods and they all work.

Try one. Any of them!  They are better options than what you're doing now aren't they?

You can search the internet all day long for new diets, workout ideas and fun things to do but until you actually starting taking action CONSISTENTLY, you will stay stuck where you are and it will only get worse.

So start today. You know everything, I know.  But when you start taking action on this, you will find that guys will have tips for you that you wouldn't have found out yourself just from reading.  It's a whole new level when you have someone there to check on your form, assess your movement, and push you beyond the level you'd push yourself.

Mobility is sooooo boring

If you only had 30 minutes today to do some type of physical activity, what would it be?

A quick workout with weights? Maybe focus on just one exercise or one body part. Or maybe do some circuits, followed by some high intensity intervals.

But I high doubt you would include mobility in your 30 minutes.

Had this talk today with a client of mine. We were talking about the benefits of yoga. He said he wished he had time for that. The classes at the studio where I train are 60 minutes.

I said you could pick a few yoga postures and do them for 10-15 minutes each day. Even right after your regular workouts.

But 15 minutes of mobility is just damn boring. I get it.

I have skipped it many times myself.

But lately I have been making an effort to do it daily.

Part of what inspired me was a post I saw from a coach named Max Shank- it was called '5 minute flow".  Look it up.

Basically, you start your day with 5 minutes of mobility work. He suggests to just do circles with all your joints, if you are lacking ideas. Then start to incorporate some other movements. Work on your tight areas. Usually the hips/shoulders/upper back are trouble spots.

So you set a timer for 5 minutes. Do the work.Then drink 2 glasses of water.

This is a great start to the day.

If you're like me, you may be thinking 'it's only 5 minutes, will that make any difference?'

But before you answer, just try it for a week. Every day.

It's a much better way to start the day than head down, scanning your smartphone before getting an overpriced sugar-filled drink from planet Starbucks...

5 minutes.

Try it.

I have been doing it for over a week and I've found myself doing some extra minutes here and there, in addition to this. (post workout is a good time)

What's this Blog All About?

There are a million different blogs out there on the internet. You can learn about everything and anything, including fitness, nutrition and health topics.

So what is this blog about? What's the point?

I had a blog before this one for 4 years. I wrote about strength training, specifically with tips on lifting form, exercise selection dietary strategies etc.. very much a how-to get started and how to make progress in the world of fitness and lifting weights.

How many people did I really inspire or help?

It's hard to know for sure but when I decided to start a new blog I thought that kind of website was already done and gone for me.

We are constantly changing, evolving and I felt it was time to move on.

This blog is then what feels natural to me.

Running a personal training business is my number 1 focus. This blog serves as an extension of that. I can flesh out ideas and share some concepts that I find to be effective. Hopefully they help you.

I also write because I feel compelled to. I am a writer at heart.  So part of this blog's purpose isto tell stories and to entertain.

I realized that a lot of people read articles online just to read and not for advice perse.

From almost 20 years in the gym to the screen here. Hopefully something strikes you and even if it doesn't I must do it. You ever feel compelled to do something and you don't know exactly why?

Another idea that keeps creeping back into my mind is to write a book. Multiple books really but one about my fitness journey, in particular.

So this is another way to flesh out ideas to see where they lead.

I'm open for suggestions on article ideas also, as I truly enjoy helping people with specific questions. Send me an email with your question (try to keep it short- 1 paragraph) and I will give you an answer.  My opinions may not be mainstream as I don't fall into any category of fitness (powerlifting, crossfit, bodyweight only, functional, paleo etc..)

Thanks for reading.

Jim

Dogma and Feedback...or Waffles and Maple Syrup?

I had these two great ideas to write about. Then I started eating a 'treat'- some waffles with real maple syrup. 

As I savored the taste, I realized it would make a much better blog post than my other topics about fitness.

So let's talk about waffles. Or pancakes. Or tortilla chips and salsa... whatever you like. Those foods you are told not to eat, and when you eat them you feel guilty. Or you think you need to do more cardio to make up for it.. or you wonder why you can't control your cravings..

I go through these phases. For a week or two usually. Sometimes it's honey nut cheerios I crave. Or peanut butter cups. Or chocolate peanut butter ice cream. Or those bagels with all different kinds of seeds, topped with melted butter..

Here's how I find a way to fit these kinds of foods into my life and satisfy those cravings that we all eventually give into.

I track my calories daily.

I know what numbers I need to shoot for. It's not perfect. Rarely do I ever hit the exact numbers but you know what? I am getting leaner.

I get to eat the foods I crave (within reason) on top of the normal go-to meals I eat that contain a good amount of protein, veggies/fruit etc.. I make sure to get as close to my protein goal for the day and the carbs and fats will often vary.

This has been the easiest 'diet' to follow for me. When I want to cut fat, like I am now, I cut calories per day by about 500.  Give or take.

It's not an exact science. I don't use a food scale and I'm not obsessed over the minutiae. - love that word--   but this way of eating some call 'flexible dieting' or "if it fits your macros' is very effective.

Just like any other training or nutrition protocol, it may or may not be a good fit for you. But I need to stress here that YOU are the most important part of this process of finding a diet you can stick with long-term. 

When I get down to the bodyfat percentage I am shooting for I can then bring up the calories a bit to maintenance level or higher if I want to start building some mass.

So have your waffles and real maple syrup or whatever you desire. It's your life! Train hard, eat for fuel/performance 85% of the time and fill in the rest however you want.

Case of the Mondays or Holiday Hangover?

Today I woke up feeling rough.

Nose a bit runny. Sore in areas unexpected. Sleepy.

It's the Friday after thanksgiving, what do I expect right?

It made me think of the movie "Office Space".. and that famous line from the movie "somebody has a case of the Monday's"...

Do you ever feel that way on Monday morning? Or certain days like today, after a holiday or party,wedding..etc..?

You're human, it's bound to happen. But what do you do about it?

Just deal with it. Slog through the day. Just waiting for it to end.

Here's what I did today, and what I propose you do from now on when you get a "case of the Mondays".

Train. 30 minutes to 45 minutes of weights and bodyweight movements. Followed by 20-40 minutes of low-intensity cardio. (about 100-120 bpm heart rate)

The key is to just train. It doesn't need to be your best day. You aren't trying to undo all the damage of the booze and/or extra calories you consumed.

But you will feel much much better when you do this.

For the cardio I prefer the low-intensity work as I rather put more effort into the weight training and when you are feeling rough like this you don't need to do that high-intensity stuff. It won't make that much of a difference anyway. So why bother killing yourself with hardcore cardio (if there is such a thing)

After you do this workout of about an hour or so, you should do some stretching. You probably won't but if you do 10-15 minutes each day you will notice the difference.

When I don't do any stretching my body lets me know.

What stretches should you do?

There's all kinds, of course. And you can search some up on the internet.

My advice is to pick out some that you will do. They don't need to be complicated or fancy.

Just stretch out the hips, shoulders,calves,pecs, and wherever else you have tight spots.

Don't give up on it either. One day will not provide miracles. But consistent stretching over time will add up to make you feel much better long-term.

Split Personality?

We finished our last set of our leg workout.

As I turned around from the water fountain, he looked at me and said, "sled?"

It was time. He had his game face on.

This guy seemed to always train like a madman.

There was no tomorrow. Today is the day. Give it all you got.

We were both exhausted already but then we pushed into another level with sled pushes.

Have you trained with guys like that? Or is that you? Maybe that's you every once in awhile. You let the animal out.

I've had phases where I've gone all out, every session. Then there were times I just went in and did the work.

Then there's those days you just turn it up a notch.

What's the best way?

Where I'm at in my fitness/strength training journey I believe it's best to train hard but live to fight another day. I enjoy a little soreness but I don't want it interfere with my next two or three days of workouts.

I enjoy training every day. Even if it's just a 30 minute session. You can do 3 sessions per week and make progress. Even 2 or 4 days. I just crave something physical daily. It makes my days better. More complete.

So what's your fitness personality? How does it affect your workouts and your recovery from training?

Sometimes you're in the gym and you just have to hit it hard. You need that push. That burn. The strain and struggle.

The fight with the iron. To see what you are made of. How far you can go..

Then there are those days you just need to show up and put in work. It's not going through the motions just doing the minimum and watching tv while coasting along. But it's not giving every single ounce of your energy either.

There's a time and a place for many fitness personalities. Choose wisely.

You Got Hurt Again?

I remember thinking I needed to catch up to the bigger guys at the gym as fast as I could. I didn't want them seeing me benching the light dumbbells for too long.

So I got injured lifting too heavy.

The injury healed up and soon after I could bench again with no pain I did it again.

With dumbbells on an incline.

A lot of coaches out there will tell you to use dumbbells if you have 'bad shoulders' and that the incline is often easier on the shoulders also.

But even if that is true, you can still mess your shoulders up if you lift improperly.

And what do I mean by improperly?

I mean lifting in a way that is not suited for your body. It will wreck your joints. Maybe not that day. Maybe not that month.. but eventually.

So you can do things 'right' according to others on the internet or a trainer/coach but only you are inside your body. Only you can feel the movement, the range of motion, the resistance, the stress, the pump, the stretch and the strength of the muscles and joints.

Don't be afraid to try different ranges of motion. Mix in various exercises. Try all kinds. If you find a handful that work for you and you don't desire more variety then go with that.

It's empowering to know that your strength and fitness plan is really up to you. There is no right or wrong, no matter what anyone says.

Resistance Training- All That You Control

I was fired up.

Maybe it was the little extra calories I had the day before after being in a caloric deficit for a few weeks.

Maybe it was my first few clients that came in before the sun was up and worked their rear ends off.

Maybe it was just one of those day.

I was all set to squat a thousand pounds. Hit the weights with a passion and aggression.

Then I started feeling a little kink in my shoulder. Even with a good warmup. For a moment I got mad.

Again..? Come on! 

So I said ok, it's not my day for putting a bar on my back and squatting so I did some variations instead.

Worked the legs. That was the point anyway.

I had my mind set on doing the squats a specific way but I've learned to listen to my body as it gives clues to what is feeling right and what isn't.

In previous years I would just push right through that little pain and maybe nothing came of it...or maybe it got worse. That has happened many times over the years and I think maybe (finally) I have learned to take the signals and adapt on the fly.

Live to fight another day.

One of the only things we have control over, our fitness. And at my nice young age of 37, with almost 20 years in the gym and many years before that playing baseball, football, hockey.. I think it's a good idea to train in a way that builds my body/mind up, rather than snap up the joints.

So get in the gym and get crazy. But have the awareness to listen when you should hold back, or switch it up or adapt in some way to make progress rather than regress.

First Thing in the Morning

I was never a 'morning person'.

Am I now? 

I get up early every day but I wouldn't say I'm a morning person.

Do morning people just get up naturally without an alarm?

Do they enjoy being up and shaking off the cobwebs and going right for the coffee?

I don't know and it doesn't matter.

What matters is getting up early can be a great habit to help you get much more done in your life and this includes your workouts/nutrition.

I used to think morning workouts were impossible. But now I never train later than 10/11 a.m.

What you do first in the morning sets up the day. It's like laying down the foundation. Doing it properly so the rest of the work will follow suit.

I can hear the complaints already. I hear them often from clients before they begin training with me.

You're not a morning person. Isn't it better to eat before working out? I can't eat that early, I'm not hungry. It's still dark out. It's cold. I have to shovel the driveway. Get up earlier. Leave home earlier. On and on..

Do what you want but I'll tell you this-- if you have trouble with finding time to workout or with being consistent then working out first thing in the morning may be the best change you can make right now.

And I mean right now. Not for the next holiday. Or summer. Or after you get all your ducks in a row. (what does that mean anyway?) 

But RIGHT NOW. Take action. Decide right now that tomorrow you will get up an hour earlier and eat something light and then go to the gym or your garage. Get in a half hour session. Warm up for a good 5 minutes with bodyweight exercises/calistenics then do some weight training.

Finish with some more calistenics/bodyweight training for a few high-paced circuits. See how much better your day goes.

You will be hungry earlier in the day.

You will want to go to bed earlier.

There will be slight changes.

All for the better.

Even if you aren't a morning person, whatever that means. Try it out.

You may never go back.  I haven't.

Make Your Own Path

I love finding my own way.

My best training 'programs' have always been my own creation.

Templates and popular programs can be great too, and I've had some success with them as well, but nothing feels quite so empowering and fun and challenging and rewarding as making my own way. Experimenting. Trial and error.

Taking notes. See what works, what doesn't. What used to work and no longer has the same effect.

I try to give some of this vibe to my clients who I work with in-person.

To share some of my love for fitness, lifting weights, becoming better physically, achieving goals etc..

When a new client comes to me that hates working out or hasn't found a way to be active that they can stick to, it is a challenge I welcome and love. I hope to rub off a bit on them. Make them see that it's doable. That they can do more than they thought.

That working out/training doesn't have to be this awful thing you dread. And that there are so many ways to go about it that you are bound to find one that will speak to you. One kind of training that will really resonate with your inner-being and you have more desire to keep at it and to excel at it.

Training your own way can take you far. It transcends the gym and looking in the mirror.

Every struggle in the gym can mirror the challenges of life. Small scale but really when you build those habits of physically challenging yourself and overcoming the resistance, it builds something within you. True strength. Will.  And a sense of confidence. 

I can do much more than I ever realized.

This is what I aim to instill in my clients.

You can do much more than you realize. And when you reach another level, you can go even further still.

It's remarkable what we can do when we set our minds to it.

So find your own way. Try out different programs. New exercises. Hell, make up an exercise or modify one you don't like or don't feel it the way you think you should. It's your journey. Don't let anyone tell you there's a right way or wrong way to do it.

You can pick up tips along the way. This can help tremendously. But in the end, it's on you.

Just you vs. the resistance.

Make your own way.

A Boring Diet Post

Do you love reading about diets? Or does it bore you to tears?

I've been on both sides.

Right now I have been enjoying reading about transformation stories and the diet that each person employed.

Every one is different and has different needs when it comes to nutrition, fuel, eating, diet, macros, micros, breaking bread, having a snack, enjoying a big sunday feast..

So you're thinking, ok what's the point of this post? Glad you asked.

I've been tracking my cals/macros for quite some time now. Yes, both. They are both important.

Some say macros are all that matters, some say total calories is the only thing that matters. On and on it goes.

Back to my point.

Tracking. Even though I am pretty good at eye-balling meals and keeping tabs on what I'm eating, I still like to have a better idea, ESPECIALLY if I am attempting to build size or drop some fat.

Can you get by without tracking and make progress? Yes. Great progress? Maybe.

But why not utilize a great strategy that's really not that hard or time-consuming?

So if you have never tracked your meals or if it's been awhile since you have, and you aren't making the gains in muscle or the losses of fat, that you'd like..then try it.

Even if it's only for a month. I bet you will be surprised what you learn.

And if you learn something valuable and decide you don't want to track anymore, that's fine. It will be worth it.

How do you track?

You can use an app or do it on your phone or go old-school and do it with pen and paper. I have done all three. Right now I prefer using the notes in my phone.

I'm cutting fat right now so it helps me to know for my last meal I need to get in a certain amount of protein and carbs or whatever. 

If you can prepare many meals for the week and you know exactly what you will eat and how many times a day and at what times, that's great! More power to you. I don't. My schedule doesn't allow for that and I imagine that's possibly the same for you.

When you track your macros for the day and attempt to get close to those numbers each day, you will be amazed at the progress you can make. And fast!

Good luck.

Your Biggest Fitness Struggle

My mind was set. All I wanted was to get my deadlift up to 4 plates. 

405 lbs..

This was my priority number 1.

I pushed my other lifts also but all my focus was on this goal.

Having just one goal will give you tremendous focus.

Laser-like.

And this is a big struggle for most guys I talk to.

No excitement about training. Not looking forward to the gym.

No destination. No plan.

This is for you guys.

For the guys who have a plan and need a break from goals, this is not for you.

So having no passion for training. You don't have thoughts in your head while sitting at work about getting into the gym and crushing pullups.

Or how you can't wait to feel the sweat from your sled pulling after your lifting.

The problem of having no real zest for the physical. For hard training. The work. The grunting. Sweating. Swearing. Moaning and groaning that comes from real tough physical exertion.

What should you do to get it going?

Find something, anything really, that you can get excited about. Maybe it's one exercise you really enjoy because it's easy. Or one muscle group that seems to grow easy for you. Or a good challenge that gets you amped, maybe it's a crazy workout of the day that scares you a little bit.

Anything will work.

The feel of the barbell. The sound of the weights clanging.

The high after your session when you sip on your protein shake as you drive home. A feeling of accomplishment in your veins.

Just get that one tiny flame. Find it. And ride it. Let it take you to the gym. Or your garage or the park. Wherever.

Passion for physical fitness.

It doesn't have to be a gym.

In fact, there are NO limits here.

Anything goes.

But don't let another day, week,  or year go by without making some kind of physical progress.

Quickie for Fat Loss and Mental Toughness

Back when I was working 2 jobs and 'finding time' was very difficult this is one quick workout I would do.

When? On my lunch break.

How long did it take? 15-30 minutes.

What equipment is needed? None.

Who is this for? Anyone who works in an office type job where you get an hour, or even half hour lunch break. And you have access to some stairs. So technically no equipment but having stairs will help. 

Yes, you can find a way if you don't have stairs, so don't ask.

First I would climb the stairs. Our building had 5 floors. I went from the bottom to the top. Then down to the bottom. That was 1.

I did anywhere from 5-10 of these. When I first started this I did maybe 3-4. Just walking stairs can be challenging when you aren't accustomed to it.

After that I was good and warmed up and I did some bodyweight work.

Usually I did pushups, squats and some form of plank or bird dog. Anywhere from 3-10 rounds performed. 

Change up the reps, the speed, pause and contract. Mix it up.

The no time excuse is just that, an excuse. You have a break at work. You have 15-30 minutes to do something physical.

Just get it done.

If you want more ideas feel free to email me and I'll help you out.

One more thing before I go.

This little workout may not seem like much. It may seem insignificant. Like what's the point?

If you can't get into a fancy gym, how effective can the workout be?

It's effective, trust me.

And even more than that, it's the little things you do consistently that will add up over time.

Every 15 minutes you do a workout is going to add up over the week and the month. Every one counts.

Don't overlook the simple, minimalist workouts. They can be very important, especially when you're a busy dude and you can't get to a gym or find hours to work out.

Just Stop Complaining

A little tough love today because that's necessary sometimes. 

As a trainer/coach I walk the line between being compassionate and being hard on my people.

I want to help you. I want to help everyone. Get better. Achieve the results you seek.

Sometimes you don't want to hear me say that you need to do your cardio and eat your greens.

There are days that you just need to vent and you don't want to feel like you are getting yelled or or preached to.

I get it.

But then there are those times that you need to hear it.

Stop what you are doing.

It's not working.

You are sabotaging your efforts.

Get it together!

Stop eating like a child!

Put in the work.

Don't look for an easier way.

A faster way.

So today some tough love.

No complaints today. Don't think about tomorrow. Or the whole week. In relation to your fitness goals.

Just today.

If you have an injury, think of what you CAN do.

If you're tired, go for a shorter session at the gym.

Missed some meals or had too much junk on the weekend?

Forget it, it's over. Today you start fresh.

No complaining about your wife who doesn't cook healthy meals.

Or your 6 full time jobs you are juggling and can't FIND TIME to get in 30 minutes of weight training.

Nope. Not today.

Today you train.

I don't care what you train. What program. What set and rep sequence.

Just get it done

Information Overload

I don't know about you but I get tired of all the information on diets, weight loss, the newest greatest pill that will burn fat while you sit on your couch and eat donuts all day.

Most of it is just garbage.

I love to learn and find new tips I can use in my own life and to help others, whether it's clients that I train or people I help over the internet.

But I like to learn and take action on what I learned.

Not just soak up endless information and never apply it. Just talking about it does nothing for me.

I'm an action man. I would rather get into the gym and try out a new method rather than debate if it will work or not.

How about you? Do you find there is way to much info, much of it conflicting?

One day there's a study saying coffee is bad. Next week it's good. It goes on and on with just about everything.

How do you sort through this mess?

Keep it simple.

You know what is good for you. What works for you and what doesn't.

You've tried different programs and failed or found success with them.

One thing people often overlook is the ability to listen to your body. To what the signals are. What it's telling you. If a certain food gives you problems. If an exercise keeps causing injury. If you feel one movement in the "wrong" area.

Take time to listen to your inner self. Whats going on inside. Really listen to it and forget about all the info on diets, fancy programs, supplements..

By all means, read. Learn. But take what is useful, apply it. And forget what is just taking up space in your brain.

Take action.

And if you find you still struggle, ask someone who has some experience dealing with the issue you are struggling with. Often, just one tip will make all the difference.

How Do You Get Motivated?

I'm fired up today. And I sure didn't wake up that way.

How do I get motivated? How do YOU get motivated? To train. To improve your fitness. To get stronger. To gain muscle, burn fat, get healthier, own your life, gain confidence, fill out a shirt, get better at a sport etc..

Regardless of what anyone else says, this is my opinion here. I believe that no one is 100% motivated at all times. And I also believe that motivation doesn't always have to come from within like some hardcore fitness gurus may say.

Example.

And I'll make this quick, because it's a blog not a novel and we all have like 5 seconds to spare so here we go.

Today I was exhausted. Spent. Almost hit the snooze this am. I never do that.

Fighting off some kind of sinus/allergy crap and it's annoying the heck out of me. Putting a drain on my energy. I can go on and on all the reasons why but here's what I did. The action.

I said I'm going to the gym to just do one exercise. Just 1. Then I'll sit in the sauna and sweat for a half hour. So that's what I set out to do.

Packed my gym bag, went to do my 1 exercise. It wasn't even going to be a really tough one. Just rear delts. But like almost every single time I play this mental trick on myself, once I get there, get going, warm up, feel some blood moving in the body, a bit of sweat, heart rate goes up.. then on to the next exercise... few reps, some sets later.. on to the next.. and then I'm revved up with some music that gets me going.

I had some old school Black Sabbath come on. Boom, I started hitting up the dips with bodyweight for high reps. Feeling awesome. Still tired yes. Same body. Yes. Same mind. But I found a way that worked FOR ME.

And that's the answer.

Find whatever will get the job done for you. Today. This moment. OR whenever you go work out. Find it. It's out there. Or in there. Either way.

Maybe you need to get stronger for your family.

Maybe you have a wedding coming up and need to look better.

Whatever it is. Just do one exercise. Just do cardio. Just walk.. etc.. start. And you will be surprised how much just getting moving will do for you.

Motivation is not some magical thing that only the select few possess and they have it all the time. Everyone has to find ways to get up early. To go to work and stay late and still go to the gym afterwards when all they want to do is go lay on the couch and eat chips and dip.

Find a way. Outside. Or inside.