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Is Your Mind Stopping Your Body from Getting Fit?

When I think of what fitness is and how someone gets fit and stays fit, it’s painfully obvious it has little to do with how athletic they are. Fitness has little to do with abilities, coordination, strength or stamina BUT it has EVERYTHING to do with the BRAIN. Success begins in the noggin.

You don’t have to be Einstein to get results (thank the LORD, because I’d be DOOMED!), but you do need to get your brain fit before you can get your body fit. The problem is, people are working on getting their body healthy but their mind is still sick.

Sure, you have to burn calories and you have to do work to get results, but many people let their mind sabotage their body – when they have very capable bodies to get the results they want. I have witnessed people doing “less work” than another person, or lifting less weight than another, and getting amazing results. Why? It’s not because their body is in better shape (often times they are more out of shape) – it’s because they aren’t letting their mind get in the way of their body’s success. They keep showing up and giving THEIR 100% – no matter what that is.  Read the rest of this entry

Fitness Motivation: Failure is Temporary

failure is not final

In this mantra I say “failure is not final – unless you give up” but in reality, failure isn’t final until your dead.

If you’ve followed me for any length of time, you know that I tend to be brutally honest. In a world filled with diet and fitness companies promising the sun, moon and stars, I feel people are in desperate need for honesty – and that’s not just with fitness. Make-up companies promise to make your skin look flawless (yeah, right!), clothing brands lead you to believe you NEED their clothes to feel great about yourself, and food products make you think you will bite your way into happiness if you can just taste their newest creation.

The Truth 

Quick FixOut of all the advertisers in the world, fitness brands are absolutely the WORST. They will do anything it takes (lie, cheat & steal) to convince you that their gimmick will work for you and it will be easy to succeed – and that’s why I think it is SO important to be honest with people. You need to know the truth. You need to have realistic expectations. Sometimes the truth is encouraging, and sometimes is may be discouraging. In this case, it’s a little of both. The discouraging truth is: You Will Fail. The encouraging truth is: You can try as many times as you want. There’s no limit to the number of attempts you can make – AND the more you try, (like the LOTTO) the more chances you have to succeed. Except with fitness, the odds of success are in your favor.

Quitting Doesn’t Have To Be Forever

Failure TombstoneOK, so we all fail. But, if you really think about it, we have all been quitters too. Even if we wouldn’t call ourself a “quitter”, we are all quitters at some point and time. Most of us have tried something and quit something. Does that mean you won’t try again and give it another shot? No, it just means you quit for a period of time. Your success just depends on how long you decide to quit for, and how long it takes you to recover from each failure. Some people fail and immediately try again the next day. Others stay down for weeks, month and sometimes years before they try and get back up again.

In the diet and fitness world, failure is going to happen. BUT, as SOON as you try again, you are no longer a failure or a quitter.

quit quittingQuit Quitting?

You may be sitting in front of the computer reading this as a quitter. Maybe you tried the latest diet and it didn’t work for you. Or, you didn’t workout this week, or eat as well as you wanted to. Maybe you have already called it quits (at least for this week) – or, maybe you haven’t purposefully quit, but you just quit trying.

Maybe you tried all week (and failed), so you are “quitting” this weekend. Meaning, you didn’t quite do what you set out to do this week, so you are not even going to try to workout or diet over the weekend because you plan to start over Monday. Even though you haven’t quit for good, you are quitting for the weekend.

Quit Quitting! You still have 3 days left – today, tomorrow and Sunday to make this week a success – and not a failure. Decide today to allow less time to lapse in between failures and to keep trying over and over and over again. Because, as long as you don’t quit trying, you will never be a failure no matter how many times you fail.

No Motivation, No Problem

I'm not motivated

gym motivationI believe many people are waiting for motivation to show up – as if they can’t make any progress without it. Feeling motivated comes and goes, so you can’t rely on it to keep you going. Science, however, is constant. The work you put in will always reap a reward. If you are one of those people who keep waiting to “feel” motivated, STOP. Stop wasting precious time waiting on a feeling to show up. Instead, use your noggin. Focus on the facts. Focus on the reward, not the work.

Although there are times I feel energized to run, and jacked to lift – they are too few and far between to rely on those feelings to keep me going. So, I rely on routine, discipline, commitment and follow through to get me where I want to be.

gym motivationWhy do I focus on motivational quotes and photos to help others? Because I’m the most unmotivated person I know. I know what I have to tell myself day after day to get to the gym. I know what it takes to talk myself out of ordering french fries. Fitness does not come easy for me. I’d rather lay on the beach and eat a burger like this chick! But I know how it will make me feel afterwards, and it ain’t pretty. Do you want to know where all my motivational quotes come from? They come from my own daily struggles, lessons learned and many failures.

Feeling motivated can be pretty magical, but being disciplined is way more powerful. No matter how you feel or how you perform, as long as you keep showing up and doing the work, you WILL get the reward. Keep Showing Up.

How to Guarantee Fitness Success: A New Way to Look at Fitness

no-turning-backSo you set out on a path to get healthy, lose weight and get fit – but how committed are you really? Do you have a back-up plan or an escape route already in place? Maybe you have a few pit stops you’d like to take along the way to make your journey a little more fun. By the end of this blog, you will be able to determine if you have prepared yourself for success, or set yourself up for failure.

“I Do”

comittment

People do not like commitment. Ironically, pretty much anything that’s amazing requires it. Marriage, work, family, finances, where you live – you can’t be successful in any of these things unless you fully commit. But commitment is not just about what you hold on to, it’s about what you have to let go of.

When someone gets married, they say “I do” at the alter. They list all the things they promise to do, but they don’t list what they promise to NOT do. Of course, that does without saying but, with fitness, I think we need more closure. We need to remember it’s more than just what we plan to do – but what we plan to stop doing.

Can You Let Go?

Let GoWhen we set out to get fit and eat healthy, I believe one of our biggest problems is that we refuse to let go of certain things. There are still foods we want to eat, things we want to do (or not do), and a certain lifestyle we want to lead. Even if we plan to get rid of stuff for a while, we still have plans to go back to them, or at least make it an option. The evidence of this may be in your pantry, or it maybe in the big clothes you still keep in your house (just in case). Holding on to some of these things might be holding you back from faster progress.

When you hold on to these things, it’s like you have a back-up plan – a Plan B (or what I’d call a Plan F, for Failure). If you truly want to turn your life around, there should be no option to “going back”. You need to completely let go of the things that created the old unhealthy you, and grab hold tightly of the new you and new healthy lifestyle.

Breaking Your Food Addiction 

RecoveryI’m going to give you 2 examples to help you think a little deeper on this. First, let’s use a recovering drug addict as an example. Even if the addict gets rid of all the drugs in the house, how successful do you think he will be if he keeps all the paraphernalia and friends that enabled that lifestyle? There must be a complete disconnect with that world in order for most addicts to kick it for good. In many ways, living healthy can require some of the same steps – and overeating can be a very real addiction.

Ending Your Love Affair

love chocolateSecond, let’s look at marriage again. What if you still kept a relationship with your last boyfriend or girlfriend? What if you were faithful for a few months, but allowed yourself to kiss someone every once and a while? Do you really think that marriage would work? I don’t think so. Marriage is a total lifestyle change. There are things you simply cannot do if you plan to stay married – and there are things you simply cannot do if you plan to stay healthy, fit and trim. However, many people treat fitness like a temporary fix – not a completely new lifestyle. Of matter of fact, many people actuallly plan to return their old ways. They count on it – like a “prize” for their efforts.

Can you imagine saying “honey, I’ve been so good for so long, so I was thinking I really deserve a treat”? (and they weren’t talking about having an ice cream sundae!) Of course no man in his right mind would say that, but they may change their behavior. They might not be quite as careful maybe as they used to be. Like in marriage, what can start as just having a little fun (a “treat), and having an innocent relationship, can turn into a full-fledge affair. I believe the way we treat our relationship with food has many similarities. We put our guard down, we “play” a little, and we ultimately fail.

No Going Back – The Ultimate Example

leap of faithIf you want the perfect example to follow, I’ll give you a great story to think about. It’s the story of Elijah and Elisha (thank you Jim for touching on this yesterday!). Elijah was a regarded prophet by all faiths who did many great works. When it was time for him to “pass the baton”, he found Elisha plowing the fields. When he shared his plan to pass his ministry down to him, check out Elisha’s response. Not only did he say “yes” (that he’d leave his life there and follow Elijah), but it’s what he did next was simply the most perfect example of being sold out and whole-heartedly committed.

goodbyeHe went back to his family to say goodbye and threw a party – but it’s what he served at the party that made the biggest statement. He grilled Oxen. Not just any ordinary oxen – he actually used the oxen he used to plow his field – and grilled it over a fire that was fueled by the tools of his trade. This was his way of saying “I’m not coming back“. Even if he was tempted to, it wouldn’t even be an option. (1 Kings 19:19-21)

THIS is how we should be when we decide to turn our life around – whether we are talking about getting spiritually healthy or physically healthy. We need to fully commit, become sold out and be able to say goodbye to the things of the past.

Are You Ready to Say Goodbye?

Are you so sold out to change your life, to get rid of your weight once and for all, that you are ready to say goodbye to your old ways? Or are you going to keep your “oxen” just in case you fail? I challenge you to search your heart deeply and ask God to reveal to you the things that you are holding on to that could be holding you back. A new life awaits for you – but only if you can say goodbye to your old one.

Today’s Motivational Mantra:

What are you holding on to

What’s Keeping You From the Gym? 5 Things that Could Be Holding You Back

If SO many people want to get fit, why aren’t they all members of a gym? I believe there are 5 main things keeping people from the gym. Since some of these reasons could be a sensitive topic for some of you, I decided to mix in some fun cartoons to lift your spirits and help make receiving these tips a little more fun – because, in reality, we can ALL relate to at least one of these issues.

1. PRIDE: “I’m out of shape and embarrassed.”

Fat & EmbarrassedIf I had a quarter for everyone who has said “I just want to lose 10lbs before I join a gym”, I’d be RICH! I am not sure why people feel they need to get in shape BEFORE they join a gym, but that is such backward thinking. That’s like saying I’m going to try to get smart before I enroll in school. Really?

My grandmother once said, “a church is a school for sinners, not a place for saints”, and that concept also applies to the gym. The gym is not a place for the fit, it’s a place to GET fit – and STAY FIT. It’s the place you go to get fixed. Unfortunately, people’s perception of the gym is that it’s a place for bodybuilders and fit people. Do you think they were BORN fit? Of course not. They once started out just like you. If you think you are “too fat” to be seen in the gym, or too out of shape to take a class, that is EXACTLY where you need to be – and I promise you, they will welcome you with open arms!

2. LACK OF KNOWLEDGE: “I don’t know what to do.”

Go to a professionalOf course you don’t know what to do. Did you get a personal training certification? Did you study exercise science? I bet you have a different expertise – we all do. I tell you what, if you are in the auto repair business, I promise to come to you to get my car fixed, if you promise to come to me (or a fitness professional) to get your body fixed. Honestly, if you knew what to do in every specialty, you wouldn’t need your mechanic, accountant, doctor, lawyer, teacher, preacher, tailor, realtor, banker, builder, repair man…

The point is, it’s totally understandable that you may not know exactly what to do. That is what fitness professionals are for. The awesome part is, you won’t need them forever. A good trainer is like a good teacher – they’ll teach you everything you need to know to eventually “graduate”.

3. MONEY: “I can’t afford it.”

maintenance

We all fuss when we have to spend money to have something fixed. Whether our body breaks down, or our car does, it’s no fun to spend money on maintenance. We sure like buying new things, but we hate fixing old stuff – including our old out of shape bodies. However, as valuable as your car is, don’t you think you are that much more valuable? Besides, leaving your body broken will actually cost more in the long run. The same way ignoring a simple issue, like a tire that’s out of balance, can cause a lot of big ticket damage (like uneven wear on your tires and damage to your suspension), ignoring your body now can cause a lot more damage down the road. If you really want to save money, you can’t afford NOT to invest in your body.

4. TIME: “I don’t have time to go to a gym.”

fitness cartoonThis is one of my favorite Randy Glasbergen cartoons of all time. We act like we actually have options when it comes to getting fit, but do we really? What are the alternatives? Poor health, feeling bad, muscle deterioration, weight gain, health issues, low energy, loss in strength and stamina, depression, and even death.

You will succeed when you esteem your body as high as your most prized posession. You make time to work so you can get paid. You make time for TV, or other simple pleasure, so you can relax. You make time to eat because you don’t like being hungry. So, you need to make time for fitness if you don’t like feeling unhealthy. It’s not about if you HAVE time, it’s about whether you decide to MAKE time. Your health should be a priority – because, without it you have nothing.

5. AVOIDANCE: “I prefer working out at home alone.”

funny treadmill cartoonFirst, I must say, there are some people who do very well working out alone. However, in my experience, most people do not. Even if someone genuinely prefers to workout alone, they may not be successful at doing so.

The real question is, why do you prefer working out alone? Many times it’s the result of one of the above excuses I’ve already addressed. Some people just like running, or an outdoor activity. Sometimes it’s purely out of convenience. Your fitness success isn’t just about you doing what you prefer, or what’s convenient, it’s about what you need to get results you want. This means what you WANT and what you NEED may be 2 different things. I like to lift weights, but my body needs cardio and stretching. If I only did what I wanted, I’d be fatter, bulkier, have poor stamina and have very tight muscles. Ha! :)

In addition, most people do better with a support system. Whether that support system is a gym, a workout buddy, a running group or a weight loss support group, most people need a certain level of accountability. If you are working out in private, there is a chance you are doing so because it’s a little easier to fail in private.

If you really want to get to the heart of this question, you have to honestly ask yourself more questions like, “Do I like working out alone because it’s less intimidating?” “Do I like working out at home because it’s more affordable?” “Do I prefer working out alone because no one will notice how out of shape I am?” “Am I avoiding the gym because I had a bad experience before?” The list of possible reasons is endless.

While having a home gym is great, and it can work for some people, there is a reason a gym setting is valuable. More equipment, more personal attention, more guidance, more options, more people to see you (for accountability), more support, more motivation, and fewer distractions (like the phone ringing, dryer going off, baby crying, etc). Again, this doesn’t mean working out at home alone is a bad thing, but it may not be right for you. To find out if it’s what you need, you have to be completely honest with yourself. Do you really think you’ll reach your goal at home alone? If you aren’t 100% sure, then you may need to get out of your comfort zone and do what you need to do to reach your goals this year.

 

Stop Your Whining & Find Your Happy Fitness Place

Complaining comes as easy as our first cry out of our mama’s belly – especially if we are the slightest bit uncomfortable. And, since exercise is uncomfortable, you can imagine there is a lot more complaining surrounding it. Well stop it! You are going about it all wrong. Sure, it burns. Sure, it’s challenging. And sure, laying on the couch is a lot more appealing to most people – but I think you are forgetting a few things.

Here are 6 tips to help you move out of the complain zone and find your happy place in fitness.

Don't Complain

1. You are able. As long as you are physically able to exercise, you should never complain. You have a ability to change your body, and improve your health.

2. Fitness works. When you feel like complaining through your workout, focus on the result. I seriously doubt you’ll complain about the results – and if you stick to your program, you WILL get results.

3. You are getting better. When we look in the mirror, the first thing we look at is our weak spots. Simply stop. Purposefully start forcing your brain to focus on your strengths and your progress, no matter how big or small. You will ALWAYS have weak spots, even if you get rid of the ones you are thinking about right now. So, give yourself a break and focus on everything else – your favorite body parts, your strongest muscle, how great you feel, how much weight you’ve lost, the confidence you are building, and the changes you are making.

fitness uncomfortable4. You aren’t going backwards. Complaining often comes before the desired results show, or when you’re stuck at a plateau. Maybe you aren’t losing it fast enough. Maybe you still feel weak, or slow. Nevertheless, stop complaining about where you are right now, and think about where you would be if you weren’t doing what you’re doing. Without fitness, your body regresses. With fitness, you progress. If you aren’t going backwards, you’re going forward and fighting the body’s natural deterioration. You literally are fighting aging – and winning. That is something to celebrate.

5. Your body is lasting. When you find yourself envying someone else’s meal or treat, ask yourself this question: What do you envy more? Yummy food or a yummy looking body? Food touches the tongue for maybe 30 seconds a bite, but you are stuck with your body all day long. Eat the crap and feel fat – then complain about that (because feeling crappy about yourself will spike will surely produce even more complaints). Otherwise, stop complaining about choosing a better life filled with healthier foods that make you look and feel great.

6. You are in control. Every time a muscle burns, your heart pounds and your body fatigues, you can celebrate because those are symptoms of change. Change is uncomfortable, but it will make you a better person – inside and out. So, every time you want to complain, don’t. You are being proactive. You are reshaping your body and future. You are in control.

Finish What You Started

Joyce Meyer once defined excellence as “Excellence is not extravagance. Excellence is simply being the best you can be with what you have”.

How often do we compare ourselves to others? How often do we define excellence as ‘best’ or by how much talent someone was born with? If you are honest, I bet it’s way too often. If excellence is being our best, then that means finishing what we started, no matter how we compare with others.

Just think how much greater we would be if we finished everything we started. Yet, we are often tempted to compare ourselves to others to the point it can make us quit – or worse, it can make us not even start.

Today let’s redefine what a winner is. It’s not 1st place. It’s YOUR 100%. YOUR best. It’s YOU finishing what you started. THAT’s what makes a champion. THAT’s what makes a winner. Vow today to finish what you have started. And no matter how hard it gets or how long it takes, never, NEVER give up!

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FITNESS MOTIVATION: Just Keep Showing Up

After reflecting on people’s excuses and their misconceptions, I came up with this:

EXCUSES are words we use to fill the gap between wanting something and achieving something. 
EXCEPTIONS are the excuses we make to explain why other people succeed.
EXCELLENCE is what is achieved, no matter the result – just because you tried. 

If you think succeeding is just losing weight, winning a medal, being the fastest, becoming the strongest, looking the best or anything else even similar – you’re wrong. Succeeding is just showing up. Showing up, even if you fail. Showing up, even if you don’t feel like it. Showing up, even if you don’t know it will pay off. Showing up, without excuse.

Anyone can “show up” when they are strong, fit and successful – but showing up when you are weak, out of shape and doubtful is what will make you truly victorious.

Showing up grows you. Showing up molds you. Showing up IS success. Quit making excuses. Quit thinking that fitness is about the end result: Success or Failure. It’s not. It’s about the journey.

MOTIVATION & INSPIRATION: Super short injection of “Just Do It”

EXCUSES are words we use to fill the gap between wanting something and achieving something. 

EXCEPTIONS are the excuses we make to explain why other people succeed.

EXCELLENCE is what is achieved, no matter the result – just because you tried.

I just made this for anyone who wants to use it. this is Steve, leading boot camp…giving it all his heart.

I’m going to keep up at Max Fitness Club.
I’m going to keep showing up running the streets of Vero Beach.
I’m going to keep showing up doing BCx Boot Camp at FitStudio
Where are YOU going to keep showing up?

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