Tag: motivation

I Broke My Own Rules…

So I was laying in bed the other day, it was 4:45am, and I was wide awake. Now, I normally get up around 5:30am anyway so in less than an hour it will be time for me to start my day. Normally, if I feel “ready” to get up, I just get up and get my day started, I don’t roll back over and go to sleep. I find that it makes me feel like a slug the rest of the day. And against my better judgement I rolled back over and fell asleep. I made up excuses in my head, literally telling myself I didn’t have that much to do so why not sleep in. Worst mistake I made all week. Why? Because not only did I get bombarded by the alarm clock at 0530, I actually hit the snooze and fell asleep until 6am. When I finally woke up I actually felt much worse than I did at 4:45am when I was up and ready to go.

Why am I bringing this up you may ask? Because there is something important anyone can learn from a simple situation like this. When you aren’t feeling it, or are on the fence about executing something, that is when you really need to do it. Do it anyway. Don’t feel like working out? Do it anyway. Even if you are a little off that day, do it. Go through the motions. Because you will find that even going through the motions will have you feeling better than if you just skipped out all together. And pushing through days like these can be a huge momentum builder as you move forward. Don’t make excuses, instill some discipline, and get shit done!

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The Ultimate Weight Loss Supplement….Discipline

I wanted to touch on something today that is really a punch in the gut for most average people, because in today’s modern world most of us have no self control or self discipline, and it effects us every single day. Even the most simple things you may brush off and not even notice have an effect on your day. For example, the alarm clock, the awful, no good, loud, and obnoxious alarm clock. What do 90% of people do when they hear that sweet sound? Hit snooze at least 3 times, or turn it off and just go back to sleep. Well, right there you already lost. Now you have set yourself up to play from behind the rest of the day, staying in a more stressful, reactive state, rather than being prepared and ready to take on the day’s tasks. Another great example of no discipline can be seen when someone starts a new diet. They start off a few days doing great, and then they completely fall off the wagon and binge on trash food. Or even better, they go get a solid workout in at the gym, and then go “reward” themselves by having some sugary treat that is not only cancelling out the hard work you just did, it’s actually putting you in a worse state! The “reward” if you want to call it that is having the discipline to put in the hard work, and go home and eat sensibly, so then in 8 weeks you can look back and say, “damn, I feel great”! And the reflection in the mirror will show it too. A wise man once said there are only two major pains you will feel in your life….The pain of discipline, and the pain of regret. So the question is do you have the discipline to do what is necessary to take yourself to that next level, or will you give up and have to deal with the pain of regret? The choice is yours.

The One Thing Holding You Back From Achieving Your Fitness Goals


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.

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Just Go Through The Motions!

Today I would like to drop a little motivation and knowledge on everyone in regards to exercise. How many of us have had those days where we just aren’t feeling it? I know in all honesty I have one of those days at least two times a week. But you know what, I still get up and get my ass in gear and go get my workout in….I go through the motions! Even when you are not feeling it, and think that going to the gym on that particular day will be a waste of time, still find a way to get there. Do not let a little lack of discipline ruin what you are working hard to keep. So the next time you are not “feeling it” just remember why you started, and the progress you made. Skipping workouts is one of the quickest ways to hinder your fitness results. So keep pushing through, even when it gets tough. In the end, you will be happy that you did, and tomorrow we will talk about some of the worst things you may be doing to hinder your fitness results.



Are Limiting Beliefs Stopping You From Achieving Your Fitness Goals?

Around this time of year during the holiday season everyone begins the voyage of getting back on track with their fitness goals. Whether it be to lose weight, get stronger, or hell, to look good naked, whatever goal is in mind seems to begin to resurface. We tell ourselves, “this time it is going to be different, this time I am going to do “X” and I am going to lose “X” number of pounds”. But within two weeks you are looking in the mirror telling your own self, who are you kidding, you weren’t going to do shit. Because the truth is, you never believed in yourself in the first place. You can have all the greatest goals in the world, but if you do not truly believe in yourself to make it happen, then the odds of you even coming close to doing so is slim to none. We call this limiting beliefs. It is when all the good intentions are there, but deep down in your gut, you know you are not going to have the discipline to make it happen. Some of you may be thinking, that sounds stupid, why would anyone do this?

Well, in most cases when referring to the fitness industry, when results aren’t happening as quickly as you would have hoped, you start to have some self doubt. Then you begin this process of comparing yourself to others, saying things like, well so and so goes to the gym five days a week and is still overweight too so maybe this is just who I am as well. Or he has great genetics, so he is going to look good regardless. Or, my personal favorite, he’s on steroids so I can never be even close to what he is. And, from here we slowly, or sometimes quickly settle right back into our comfort zone, and another year goes by, and we look and feel the same. This is a sad vicious cycle for most people today and I am here to tell you a few things…

One, it takes hard fucking work to reach your goals, no matter what, and it will always be harder than you anticipated I promise you that. Two, limiting beliefs are bullshit. You can literally do anything you want, you must make the decision to do something and have the discipline, and daily rituals to back it up. Unfortunately the vast majority of people will desire change but continue on the same path their entire lives. Psychologists have actually stated that the reason people will continue on this path of no change is because the pain is not enough to elicit a change in one’s habits, which I totally agree with. For example, as a kid I was fat. At ten years old I was 140lb, which is about 1.5 times the weight of the average kid in fourth grade. I was teased and made fun of by my own friends and even family. So my pain began at a young age. And it was here that something clicked in me that made me want to be different. I wanted to prove to everyone, including myself that I was better, and once I started becoming more active, getting involved in sports, and then eventually weight lifting, I realized I had great potential, and that I could achieve anything I wanted as long as I put in the time and effort. Now, if I would’ve told myself a different story back then, like what’s the point, or there is no way you are going to be in shape, not only would I have not achieved my short term goals, but my entire life could actually have played out different.

Do any of these scenarios above sound like anyone you know? Does it remind you of yourself? If so, I must tell you my friend you need to stop limiting yourself and start believing. Nothing worth while has ever come easy, ask anyone that has ever done a fitness competition, or even just ask the average person who put in the effort to lose 100 pounds. It takes time, hard work, and discipline to make it happen. Along your journey if you begin to feel discouraged with your progress, just remind yourself that it takes time to get where you desire. So be patient and put in the fucking work!


Do You Need To Change Gyms?

Should I Change Gyms?

This is a question I think doesn’t get asked often enough and leads people to complacency and “average” thinking very quickly when it comes to getting the results they want at the gym. Here are a few simple things to ponder on to make you either realize you are where you need to be, or it’s time to move on.

Biggest Fish in a Tiny Pond

Are you the biggest, strongest, fittest, most consistent gym goer at your local 24 hour spot? If so….It’s time to switch gyms. Why you ask? You need to surround yourself with people of your caliper or hopefully you can surround yourself with people that are even better than yourself to help keep your competitive fire alive. If you are an advanced lifter training with beginners, novices, and intermediates at the local YMCA, you may look like the hulk there, but the truth is you may be robbing from your own potential.

What Does Your Gym Really Offer?

Where I am going with this one is does your gym offer personal training, classes, or anything that could be of benefit to your overall goals, or are they offering you free candy, pizza, and soft drinks as an incentive because you decided to show up to the gym today? Clearly the pizza and candy is a problem if you have any amount of drive to make yourself better. And if you actually think that a gym giving away this kind of crap is okay, then please stop reading my blog because you clearly do not get it, and you never will….Seriously thou. So make sure that your gyms attitude and motivation is looking out for your best interest, otherwise make a run for it.

How Is The Atmosphere?

When you are at your gym working out, are you noticing a lot of like minded people working toward something? In other words, no matter their fitness level do you notice good effort being put in or is it more of a social club? You can have all the motivation in the world heading into a gym, but there is something about going in the gym and seeing a whole crowd of people that could just as soon be at a coffee shop bullshitting about nothing. It can take your motivation level from a 10 to a 4 pretty quick. Gives you the impression that as long as we show up and eventually get through our lifting routine we should see some results. Now, if you have been a gym avid gym goer for some time you know this is a fairy tale, but if your newer to the gym scene, this type of environment can be extremely impressionable on you. So my advice here is, find a gym where you notice people of all ages really putting in some time and work. These are people you can most likely learn something from. The only thing you will learn from the social club is who won the game last night.

In closing, I urge clients to give this sort of stuff a lot of thought because I would say 90% of getting in shape is mental. It’s getting in the right frame of mind, day in and day out consistently that is going to get you the absolute best results. And you do not have the time to waste wanting to deal with issues that can already be avoided such as these above.

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STOP Ego Lifting!

A Mild Rant

Today’s topic is more of a rant than anything else. So I go to the gym today and I noticed this issue more than I care to say, which is absurd. Do not get me wrong there is nothing wrong with being motivated and ready to workout, but please perform your lifts properly. You will not get anywhere trying to throw on another 10-20 pounds of weight, when the original amount was already too much as it is!

Learn Proper Form 

So my message today is make sure you are doing your lifts correctly, with proper form. If you have a spotter they should not be getting a light workout helping you lift the weight off your back. I literally saw this from three different groups within 30 minutes. Do a weight you can handle on your own. Your spotter is there for a lift off, and support just in case you can’t get the weight, not to curl it off your chest when it caves you in!

If you need help learning proper technique for the love of god drop the ego and ask someone. If you know you are already doing something wrong the worst that could happen is you actually learn how to do it right! And if you are worried about asking and “looking stupid” just remember the dumbest question is the one not asked, especially in the gym….Because when you fuck up, everyone sees it. Ok I’m done now. Tell you what just don’t end up like the folks in this video below.


Hard Work Beats Talent Any Day!

Hard work will beat out talent if you want it bad enough. Learning the self discipline and focus to work toward your goals is the toughest and yet most rewarding and fulfilling experience of your life. I feel bad for those who will never understand this. Do you have a goal this year you are striving toward? If so, ask yourself am I taking the necessary steps on a daily basis to make this happen? Remember every day counts toward that end result! So what are you going to do?