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Big Results for Little Effort
While you may read this title and clearly realize this is not how the world normally works, many people often live life by doing as little as they can get away with – and there is no better example than with fitness.
People typically decide to start with the bare minimum. They may start exercising 2 days a week, to see if they can get results on a minimal investment. Of course, two days a week is enough to improve physical health, but it normally isn’t enough to see major results. Most people want twice the results with half the effort. Then they are let down and they realize they are missing something.
After they realize the bare bones minimum doesn’t work, they may up going to 3 days a week. Then, when that doesn’t work, they add more cardio more workouts.
When someone is working out as much as they can, they finally may get to the point they realize they may need to change how they are spending the rest of their time out of the gym. This is when they may decide to add protein shakes or supplements. They may even be ready to give up some of their bad eating habits.
I’m not suggesting fitness is no fun, and that you are to be miserable or starving to get big results – but, what I am suggesting is not trying to see how much you you can get away with. Instead, see how much you can do right. Sadly, we have the tendency to have the same mentality with our marriages, friendships and jobs too.
Let’s decide to see how much we can do RIGHT this year, instead of how much we can still do wrong and get away with it. Because, I tell you the truth, we rarely will be able to get away with much without consequences anyway. So, instead of adding guilt and shame to your pile of mess ups, just minimize your mess ups from the get go! 
You are worth the effort, worth the investment, worth the results!
31 Days of Motivation: The Impossible Starts with the Possible
Does someone become an olympic athlete by practicing the most difficult trick? No. A gymnist will start with a forward roll on the ground before they advance to cartwheels, round-offs and flips. They have to do what they CAN do first. Then they advance, onc small challenge at a time.
This is how our workouts are. If someone can’t do a military push up, they start on their knees. They may not even complete the movement in full range, but they do what they can, going deeper and deeper (with better and better form) each time they “practice it”.
If I had a dime for every boot camper, or member, who said they never DREAMED they’d be doing what they are doing now – I’d be filthy stinkin’ RICH! Sadly, many people don’t even begin to try because they don’t see what’s possible. All they see is the impossible.
Be encouraged! Don’t think about all the things you CAN do, just do what you can – and eventually, over time, you will be doing things you never thought possible!!
Happy 2014 everyone!! I hope you enjoyed my 31 Days of Motivation. More motivation to come!
31 Days of Motivation: Persistence is Powerful
Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent. Calvin Coolidge
TD Jakes once said (in a church service) “there is probably more talent in this audience than is on this stage, but they lack commitment”. I think of all the people I know who could have been pro athletes or music super stars, but are secret hidden talents because they lacked commitment and persistence.
Some of the best champions are not THE best, they are just the ones that refuse to give up – and the same goes with fitness. There are people who are in the gym DAILY and trying to watch what they eat DAILY – and even though they fail, their determination not quit brings them to success eventually. Better yet, they can be MORE successful than the toughest chick in the gym, or the most disciplined competitor, IF they are more consistent and committed.
BE ENCOURAGED!! Persistence trumps one day of strength. Never give up.
31 Days of Motivation: Beware of Short Cuts
Bring Your Gym Bag, Your Muscles AND Your Brain
When I show someone an exercise, I believe it’s important to tell that person what we are working, why that exercise is working that muscle group, and how they can make the most of that particular exercise to get the results they want. Not only will they understand the importance of that exercise, and know how to do it correctly, they will be more motivated to do it when they understand what it will do for them.
Sure, I could easily just point to a machine and have them go through the motions. Shoot, if I did that, they’d HAVE to keep coming back to me for help. Maybe other people consider that good job security. Some trainers have the mentality of, “don’t teach them anything, or they might go off and do it themselves”. But, if I just told people what to do, although it may change their body, it won’t change their mind.
Here’s my philosophy. People need a mind make-over. People need more than guidance, they need education. They need to make better decisions when no one is around to tell them what to do. The more a trainer empowers people with knowledge, the more lives they can change. The more success stories, the better their reputation will be – that THEY were the one that helped so many people reach their goals.
Sadly, some people just don’t want to learn. Often times people resort to short cuts or programs that tell you what to do because they don’t want to think for themselves. While joining a program that directs you is a good thing, beware of spending hours being told what to do without learning anything. Don’t be afraid to think, to try to understand, to invest time and energy in learning.
We are supposed to LEARN from our hard work. Dedication and discipline is supposed to challenge us, grow us and teach us how to persevere and overcome obstacles. Don’t look for short cuts, look for the right path – no matter how long or hard it looks. The right path is where you will learn the most, and you’ll learn how to stay on track once you get there!
Don’t look for shortcuts, sometimes the hardest routes teach us the most!
14 Quotes to Motivate You to Work Hard in ’14!
- The reason a lot of people do not recognize opportunity is because it usually goes around wearing overalls looking like hard work. Thomas A. Edison
- Plans are only good intentions unless they immediately degenerate into hard work. Peter Drucker
- Perseverance is the hard work you do after you get tired of doing the hard work you already did. Newt Gingrich
- Enjoy your sweat because hard work doesn’t guarantee success, but without it you don’t have a chance. Alex Rodriguez
- Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all. Sam Ewing
- Talent in cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work. Stephen King
- Young people are threatened… by the evil use of advertising techniques that stimulate the natural inclination to avoid hard work by promising the immediate satisfaction of every desire. Pope John Paul II
- For every two minutes of glamour, there are eight hours of hard work. Jessica Savitch
- All the problems of the world could be settled easily if men were only willing to think. The trouble is that men very often resort to all sorts of devices in order not to think, because thinking is such hard work. Thomas J. Watson
- You can’t get there by bus, only by hard work and risk and by not quite knowing what you’re doing. What you’ll discover will be wonderful. What you’ll discover will be yourself. Alan Alda
- Temporary success can be achieved in spite of lack of other fundamental qualities, but no advancements can be maintained without hard work. William Feather
- No great achiever – even those who made it seem easy – ever succeeded without hard work. Jonathan Sacks
- Opportunity looks a lot like hard work. Ashton Kutcher
- A dream doesn’t become reality through magic; it takes sweat, determination and hard work. Colin Powell
31 Days of Motivation: The Gym is Made for YOU – Right Where You Are!
I’m overwhelmed by the people who could ever judge anyone at a gym. That’s like judging a sinner at church. Just because someone joins a gym (or attends church for that matter), doesn’t mean they know everything there is to know to make the changes they need to make. That’s why they are there (duh!).
People are on a journey. Joining a gym is the first step, not the last step. THEN the journey begins. While I’ve personally never heard anyone make fun of someone who was overweight in a gym, I know it has happened somewhere, and it is a very real fear. Ironically, I probably see more people judging the fit people, like the power lifters, bodybuilders, NPC female athletes, yogis and CrossFitters for their extreme practices – but either way, there is no place for any of it in ANY gym.
If we compare the gym with the church, I think we all may be able to see things a bit differently. No matter where someone is in life, most people go to church because they know they need help. They know they need to make some changes, and showing up to church once a week is a start. Just because they go, doesn’t mean they change overnight. Even people who go to church still have junk to workout at home. It’s not like everyone who starts going to church immediately stops smoking, cussing, being selfish and making poor choices. No, making those types of improvements takes time. Over time, the people around them should start seeing their efforts to improve, and poor decisions should start shrinking like a dieter’s waistline.
The same goes for the gym. People can join a gym and learn a few tips here and there, but it takes time to accept it and apply it. I’ve had members who have been with me for YEARS who have been fed good advice for a long time, but weren’t willing to accept and apply it for a while. Does this make them a hypocrite, since they go to the gym but aren’t living healthy at home? No. It makes them a learner. Some learn the hard way, some learn the easy way – both are learning.
Sadly, people often go to the other extreme, making fun of the people who have applied all the principles and are completely “religious” about their fitness. They too can be an easy target of scrutiny. It’s the Super Member (like the Super Christian) that can be intimidating to be around, or be a turn off, because of their seemingly extreme ways.
Today, I’d like you to make a pact with yourself to try to put all judgement aside. We don’t know what people are going through personally. We don’t know people’s issues, or reasons for dieting, working out, or competing in fitness events. Sculpting their body may be the ONLY thing in their life they have control of – which may be their only sanity. There are also many reasons someone works out besides their looks. Some people do 2 hours of cardio a day because they have a tremendous amount of stress at home and they need to healthy social escape. The list goes on.
There are others who you may view as people who are “pretending” to do everything right but they haven’t lost a pound. Someone who has been a member of a gym for years and hasn’t dropped a pound is no different than someone who has attended church for years and still continues to sin. We should CELEBRATE they are still coming!! While we may not understand someone’s gym (or church) rituals or quirks, as long as they keep going, they have a chance to be impacted by the people around them. Some people are impacted easily, while others are stubborn and take time. Either way, we have to learn to love them where they are, just as I hope you love me where I am.
Let’s work together to build each other up no matter where we are on our fitness journey. Remember, EVERYONE started as a newbie – everyone! If you are further on your fitness journey, then encourage people around you, teaching them what you have learned – and never, ever, EVER give up on anyone, especially your self!
31 DAYS OF MOTIVATION: I Will Be Proud!
What is the opposite of being proud of accomplishment? It’s embarrassment, shame, guilt and frustration from not accomplishing anything. When we aren’t working out and eating right, but know we need to, we not only look awful we feel awful. We are discouraged, full of despair and sometimes we are so overwhelmed by our failure, we can’t even muster the first step in the right direction.
Do you need motivation? Do you need strength? Power ? Encouragement? Hope? Then I challenge you to quit thinking about what is behind us – and even quit focusing on how hard it is today. Instead, think on what lies ahead.
Sure, you may have a long road to go, but the destination is going to be SO worth it. This is what keeps the Pfiesters going. It’s knowing, once you reach your goal, you will not only feel amazing and look better – but you’ll have no more guilt and shame from not doing what you know you need to do. You will be PROUD!
X-FIT BLITZ: Jump, Snatch, Squat!
Add this XFit Blitz to any workout to get your heart pumping and your full body working!
THE BLITZ
1st Round: 10 reps each
2nd Round: 8 reps each
3rd Round: 6 reps each
Jump Rope
Snatch (dumbbell, kettlebell or water bottle!)
Squat Jump
Training Tips:
- No Rest Between Sets!
- Go as quick as you can.
- Time yourself to add intensity!
- Do double unders instead of regular jump rope to ramp it up even more!
- Do again often and see if you can beat your time or increase resistance!
Steve and I lead LiveXFit on LiveExercise.com, available online, on Roku and on Samsung TV! Come join us and do the whole workout on LiveExercise.com. Click on the link for a free demo workout and a free trial offer to have access to over 2,000 workouts!!
MATCHING GRAPHIC FOR INSTAGRAM & PINTEREST:
Do a 180 in 2014 and Try This Simple Workout!
Workouts don’t have to be hard – they can be super simple! Just to prove it, do these 3 exercises for 20 reps each as fast as you can. Time yourself to add more accountability, as well as track your progress when you repeat it. It’s a super simple and quick workout that will have you breathing heavy in a heart beat.
This workout is great for toning the core and upper body, as well as burning calories. Do it alone or add it to your regular cardio or weight routine. You can do it between exercises or laps when walking or jogging.
Want a little guidance? Join Steve Pfiester at LiveExercise for the whole routine. This triplet was one of several workouts he did today on the Chiseled Cardio show. Use this code (NOGYM2014) to get an EXTRA FREE MONTH added to your Free 14 Day Trial! Click HERE to see one of our sample workouts and start your trial!
Fitness Motivation: The Secrets of a Champion
One of the most deceiving things going on in the gyms today is belief that people can work off what they eat and drink. People show up day after day, working very hard in public to show the world they can be a champion in the gym. However, it’s what they do in private that is losing their fight with fat.
Muhammad Ali recognized the importance of what you do “far from witnesses”, and realized he could never win the fight in the ring if he didn’t win the fight with himself first. He had to fight laziness and mediocrity. He had to fight fear and doubt. He had to convince himself that he could be the champion he desired.
“I am the greatest, I said that even before I knew I was.”Muhammad Ali
In order to be the future champ, he had to be the champ in his workouts before he even faced his opponent. He had to go a few more reps and a few more steps past what his body wanted. He had to care for his body, which probably meant anything from a painful ice bath to getting the rest his body needed even when we didn’t want to take it.
“It isn’t the mountains ahead to climb that wear you out; it’s the pebble in your shoe.“ Muhammad Ali
He also recognized that it wasn’t always the big things in life that could bring a man down, it often was the small things that could trip a man up. The same goes with fitness. Your success can easily be tripped up by a few extra calories. The difference between getting thinner and seeing abs is the difference between stopping when you feel better, and continuing on past better to be your best. It is rarely the one hour workout (a mountain) that brings someone to quit, it’s the daily struggle to maintain a healthy diet, to keep showing up to the gym even when the results seem SO slow, that wears a person down.
“My only fault is that I don’t realize how great I really am.” Muhammad Ali
This quote may seem pompous, but it is a very true statement for most people. Most of our boot campers, and most of our members, do not realize how truly great they are. They often don’t believe in themselves as much as we believe in them. How can we believe in them? Because we have seen people JUST like them, who have the same set of excuses, fears, struggles and weaknesses, succeed. Once you realize how great you really are, you can do anything.
What I ask you today is this: Are you winning your fight far from witnesses, behind the lines, in your kitchen, in the gym and out there on the road? Or is you best effort what you want people see in the gym?
“There are no pleasures in a fight but some of my fights have been a pleasure to win.” Muhammad Ali
10-MIN WORKOUT: Shoulders & Quads
In BCx Boot Camp, we often refer to our workouts as “Missions”. Well, today’s mission is to put your cardio to the test, as well as work your shoulders, quads, glutes and core. Do as many rounds as possible (AMRAP) in 10 minutes.
“OPERATION BAG NASTY”
Bag Nasty: (U.S.) The military name given to the fast food options in chow halls, i.e.; hot dogs and hamburgers. Also common reference for MRE’s. In the Air Force, commonly a reference to pre-packed Flight Lunches.
Equipment:
Thrusters: barbell, dumbbells, sandbag, kettlebells or even 2 gallons of water.
Get Ups & Snatches: dumbbells, kettlebells or 1 gallon of water.
(Click on the link for video instruction)
10 Thrusters
10 Turkish Get Ups (5 left, 5 right)
10 Thrusters
10 Snatches (5 left, 5 right)
**10-MINUTE AMRAP**
Matching workout graphic:
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FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
