Always Keep Pushing Forward!
Today’s topic is one that is extremely important to me and I wanted to share with you. When someone is setting out to achieve a specific goal, whether that be to lose weight, build muscle, or get better at a specific sport or activity you generally have some sort of idea as to what you would like the end result to be. And as you start to get into your training, results aren’t coming as fast as they used to and you begin to lose motivation. The fire you had in the beginning when everything was going perfect starts to fade. This is when one of the worst things you can ever do starts to happen. You accept that this is the best you can do, and you decide to settle on the results you have achieved. Well, I am here to tell you that is bull shit. When you make the conscious decision to stop pushing forward, and basically put yourself in cruise control, you are setting yourself up for failure. This is a loser mentality because you are basically throwing in the towel and saying, well that’s good enough I guess. Never, never, never set limitations on what you can do. When you begin to place limits on your results, whether you realize it or not you begin to fall into more of a complacent state of mind. Once you let the complacency kick in, it almost always begins the downward spiral to where even making it to the gym becomes a chore. Don’t let this happen to you. Always have goals, and set goals that are bigger than average. Always keep yourself pushing forward toward the next milestone. I promise you in the end you will be happy you did.
The number one thing holding most people back from reaching their goals….Fear of Failure.
For some reason many of us seem to get caught up in the fact that if we attempt something and fail, then we will be judged by everyone else as a failure or a loser, Well I am here to say fuck that. The only way you will be able to truly succeed is by overcoming failure and continuing to move forward. Failure is the greatest teacher when it comes to achieving success. The best example of this that I can recall is Michael Jordan. The guy has missed over 9000 shots, 26 game winners too, but as his career continued, and he worked his ass off, he was able to finally succeed and take his team to 6 Titles. Without that fire and work ethic, and his ability to drown out the nay sayers, Michael Jordan could have very well became irrelevant. He still would have been a good athlete no doubt, but he would not be remembered as the greatest of all time aka GOAT if he did not have the mental toughness to push through each of his struggles and failures. We could all learn something from his mindset to not stop when things get tough, or to understand that a set back is only minor, and the bigger picture is still ahead, you just have to keep going. This is why we see so many get into fitness and exercising and they stop and start every year, over and over like a broken record. They don’t see results in the first 20 days so they say screw it and give up for the next 6 months, or just accept the body they have without even considering that they may need to make some changes to there routine before they just throw in the towel. Listen I could go on and on with this subject because it is one I deal with in clients everyday, but simply put, fuck failure, and keep pushing forward. Even when you fuck up and eat bad, or miss a workout, do not throw the rest of the week out the window. Get back on the fucking horse and get to work because no one else is going to do it for you. It’s you vs you.
When it comes to weight loss your bodies’ metabolism plays a huge role in how successful you will be. To be blunt, it can make or break you in your weight loss goals. So here I wanted to leave you with three rules to remember about your metabolism that may help you if you feel like you may be stalling out on your results.
Rule 1: Metabolism is Unique to each Individual
This rule should really kind of be common sense, but it needs to be said and viewed as the most important. Every person is unique in how their body metabolizes what they take in. So even if you think you are following the perfect meal plan, but are still not seeing progress, then something needs to be adjusted.
Rule 2: A Less Efficient Metabolism is Actually Optimal
One big misconception is that when we eat low carb our bodies’ thyroid production slows down naturally, and this can stall weight loss. But, the truth is that we want our body to have a less efficient metabolism. Also, on this subject, this is where not all calories are created equal. Ensuring that we are taking in quality calories, and not just “fitting” food into our daily macros can be key to get that last little bit of stubborn fat off your trouble areas.
Rule 3: The Body is Always Either Anabolic or Catabolic
Always remember the body is either going to be attempting to store fat and muscle, or losing fat and muscle. Muscle loss can be collateral damage in the process of burning fat. The only time you will notice the phenomenon of being able to lose body fat, while simultaneously keeping that lean muscle is when you add anabolic steroids to the mix.
How is Your Digestion?
This is something that is actually simple but gets over looked a lot when it comes to weight loss and your health in general. One major issue that can lead to you stopping progress in your weight loss goals is bad digestion. Not being able to absorb nutrients properly due to bad digestion would be comparable to us driving a car without ever changing the oil. Over time you will be running on fumes! The body needs to be able to absorb certain key nutrients that will help us not only stay regular, but also aid in keeping a healthy metabolism, which is where the weight loss issue comes into play. A few of the key indicators that you may be having issues with your digestion are itchy skin, hives, bloating, and feeling excessively full after a meal.
What is your excuse?
My Last 30 Hours…
I wake up at 4am yesterday to get ready for work. Leave by 5am, get there by 5:45am to start my shift. Work from 6am-10pm, pulled a double which is all too common in my line of work. From here I go home, shower, catch up on orders from the website, answer as many questions as I can, get a bite to eat, and pass out around midnight. Wake up bright and early the next day, get my workout in by 9:30am, which was leg day, you know, the day most people skip. From here I develop content for the website for the next week, send out emails, process orders, follow-up with clients and friends on any help they may need, get orders for the week taken care of through my vendors, and then I cap off the evening with any pick up orders that may be arriving. This mind you doesn’t include any of the home life activities we all have on our plates such as yard work, home improvements, children etc. The point is even with being as busy as I am I still make it a priority to get my workouts in. These are the times when the successful get separated from the average or below average. When you start thinking of reasons why not to do something, or any type of excuse you are toast! Forget it, it’s over. In your mind you have already screwed yourself. Listen guys if you want to change your body, you must make it a priority to get your butt to the gym, and do some work while you are there. Work hard! I promise you if you start to put more emphasis and discipline into getting to the gym, and making it a bigger priority change will happen! You just have to make those initial steps first. I hope this helps give some of you perspective. Please share this rant with someone who you think needs to hear it….Or someone who is always skipping leg day. Either Way! Rant over.
How are you doing?
We are officially half way through 2018 so I wanted to drop a line for you guys and ask where are you with your fitness goals? Have you met them, did you start and then give up, or did you procrastinate your way into July? The statistics for this sort of thing are never in anyone’s favor. By today, over 95% of new year’s resolutions have been destroyed, leaving most people to say, “well there is always next year”. But this time I urge you to stop and consider the following. There are at least another 170 days roughly until Christmas, I mean we are talking 5 months+ of time to get yourself in a better postition than you are now. Not only that, but at a time of year when most people are falling off there wagons with there weight loss goals, let this be the time to get back on track. You don’t have to make any crazy commitments, like going to the gym 5+ days a week, just get started. Even if it is walking on the treadmill every other day for a half hour. Everyone has to start somewhere initially to get some momentum. During this time you can take that opportunity to put together a solid plan for the next 6 months. Something realistic that makes sense for your lifestyle, not something you read in a magazine or saw online that sounds great, but you know you will never stick to. I want everyone I come in contact with to succeed, but the truth is the goals you have in mind are not going to happen overnight. You must stay patient, and consistent for good sustainable results to follow. If you need help getting started, please feel free to use me as your resource. I am here to help you. I hope everyone had a great fourth of July, and I look forward to working with you guys throughout the rest of this year. Let’s make it a great one.
How many of you have been on a business trip or vacation where you have been driving for hours, and one of the only options to stop and eat are the golden arches of McDonalds. At times we can get in a pinch with our busy schedules and lifestyles that can make it not as practical to eat the best quality food choices. So I decided to put together a small list of my top 5 low carb fast food meals that can help you stay on track with your meal plan….And no, they do not involve a “supersize” of any kind, sorry not sorry.
- Chipotle Bowl– This one almost doesn’t even seem like fast food being the quality of meat is better than some sit down restaurants. But one a good note, Chipotle now has online ordering, so if you know you will be passing through a certain area around a certain time, you can have your meal ready for you when you walk in, pay and get outta there probably within 2-3 minutes. As far as what to get on your bowl I would suggest the following…
*Chicken, or Steak, Fajita Vegetables, Lettuce, Sour Cream, Guacamole, Cheese.
Getting a serving of all these ingredients will put you at about 20 carbs total, mostly coming from the guacamole, which is mainly fiber.
2. Naked Chicken Chalupa from Taco Bell– Yes Taco Bell made the list! If you order there naked chicken chalupa without tomato, this will keep you around 15 carbohydrates total.
3. KFC Grilled Chicken- Order KFC’s Grilled Chicken with a side of green beans and you are at approximately 10-12 carbs total. Perfect, and plenty of protein and fat to keep you feeling full.
4. Subway Double Chicken Chopped Salad– Make sure to order this with the avocado to add some more fiber and healthy fat and you will still only be at 10 carbs total, and about 40 grams of protein. Solid option, and tasty as well.
5. Arby’s Roasted Turkey Farmhouse Salad- This one made the list for its minimal 8 carbs total.
Well there you have it. 5 solid options all from various places. When making the list I wanted to pick out different places for each one, so that way at least there is some variety. These fast food spots do have other accommodating meals for low carb eaters as well, but I wanted to put meals that I have actually eaten myself and would actually recommend to you. Hope this helps some of you guys traveling a lot to stay on track. Until next time.
I found this low carb donut recipe the other day and had to pass along the recipe to those of you who may have a bad sweet tooth like me. This allows you that slight pleasure so you stick to your meal plan as much as possible. These will definitely be 100X better than going to your local shop and getting the real deal. Here is the recipe below. Give them a shot. Enjoy!
- 2 ½ cups finely ground almond flour (280 g)
- ¼ teaspoon baking powder (1.25 ml)
- ½ teaspoon baking soda (2.5 ml)
- ¼ teaspoon salt (1.25 ml)
- 2 eggs, separated
- ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
- 3/4 cup heavy cream (180 ml)
- ½ teaspoon vanilla extract (2.5 ml)
- ½ teaspoon liquid stevia (2.5 ml) (or your favorite sweetener)
- Heat oven to 375° F/190 ºC
- Lightly butter/grease the donut pan.
- Whisk together almond flour, baking powder, baking soda and salt. Set aside.
- Using an electric mixer, whisk egg whites until stiff peaks form.
- In a large bowl, whisk together egg yolks, butter, heavy cream, vanilla extract, and stevia (or other sweetener) until smooth.
- Gently fold the egg whites into the egg yolk mixture.
- Gently fold the dry ingredients and the egg yolk mixture together.
- Spoon the thick batter into the donut pan, using ¼ cup to 1/3 cup of batter for each donut.
- Bake until the donuts are lightly browned on top and a toothpick inserted into a donut comes out clean, approximately 15 minutes. Allow donuts cool for approximately 10 minutes in the pan before removing. Continue cooling the donuts on a wire rack.
- Serve plain, or drizzle with melted dark chocolate for added flavor and nutrition benefits.
So I have been training clients for quite a few years now and it still boggles my mind at how many people will completely lie about their current diets and training routines during my initial assessment with them. It’s like they want to make it seem like everything up to this point has been picture perfect and they just have no idea why they are not seeing results? Then after asking a few questions and doing a little digging I find out that the diet they initially told me might as well have an asterisk next to it with a disclaimer stating this is the diet I intend to eat, but throughout my crazy day between work, school, kids, and just life throwing me curve balls in general I never get to stick to this plan. And you know what….That’s ok! But, keeping this information quiet and pretending that everything is good to go is not going to help you. So if you have a trainer, or ever do decide to get one, please remember to be completely honest and upfront with them so they can help you to the best of their ability. In fact if you feel like you need some help getting a plan together, please feel free to reach out to me and I will be glad to help you for free. Just use the contact me tab on our website and send me an email to get started.
I hear people say this way too often at the local gyms so I thought this would be a great topic to bring up. Genetics, do they really matter at all? In my opinion, for the 99% of us average folks out there absolutely not. Now, if you are attempting to be an IFBB pro bodybuilder, or fitness professional of that caliper then okay yes genetics can give you that extra edge you need to get to the top. For example, I could lift daily, eat a perfect diet, and take a disproportionate amount of performance enhancing drugs and in five years I still would not stand a chance against him. So for that scenario genetics does make a difference. But in regards to the vast vast majority of us that are just chasing a better version of ourselves genetics will not matter at all. Sweat equity is what matters when you want to transform your body and get into better shape. I see so many people put these limitations on themselves and will use genetics as an excuse to not being able to achieve the look or goal they originally had. That’s bullshit. Have some discipline and self control to stick to your program and I guarantee in time you will start to see changes. NEVER limit yourself, always be pushing forward! Complacency is the killer of long term goals, so stay hungry and stay motivated my friends!