To begin the goal setting process we need to decide and prioritize what’s important. What are we willing to devote time to and sacrifice for?
In order to create change we need to be willing to get out of our comfort zone and do things we don’t normally do. Setting goals for something we aren’t fully committed to won’t get us far. Creating new habits is challenging at times – we need to be fully committed in order to overcome the obstacles we may face.
Working towards a better you takes time and energy. Focus your attention on something that’s important to you. If you aren’t willing to sacrifice for it, its probably not that important.
There are hundreds of workout programs and diet plans out there claiming to be the best. Many of them are solid programs that can produce great results. Unfortunately there is no “one size fits all” program.
Its important to understand that everyone is different. Some people will lose weight on a certain diet plan and some will not. There are many factors that play into these results.
The best program is one you can stick to consistently. It shouldn’t take over you life or cause added stress. It should create a positive change and improve your well being.
If you feel the need to try a diet or workout program make sure you stick to it. Trying something for a week will not change anything. If you are consistent for several months and still don’t see the progress you want, then revaluate and try something else.
Completing a task with your non-dominant hand is challenging, awkward and usually pretty funny. Throwing a ball or trying to write a sentence is nearly impossible, but we don’t get frustrated or get embarrassed. We know that hand hasn’t had a lot of practice.
That “beginner” mindset we have while using our non-dominant hand is the same way we should handle learning a new skill.
Many of us get frustrated while trying to learn new things. Whether it’s a new movement in the gym or learning new language its going to feel awkward and uncomfortable at first – and that’s okay! You just need to spend some time practicing.
This “beginner mindset” can make the learning process more fun and enjoyable. We shouldn’t get frustrated while learning a new skill, we should take our time and appreciate the process.
Increasing the weight on the bar, adding reps to each set, and going faster are all ways we can increase intensity. It is important to track these factors to make sure we are progressing – But its also important to understand they can not be increased every workout.
You shouldn’t be laid out on the ground huffing and puffing after every workout. Eventually too much intensity (too frequently) will lead to mental and physical burnout, as well as potential injury. Your body needs time to recover and repair in order to get stronger.
Working hard in the gym is important for progress. We have to get out of our comfort zone in order to see and feel change. Theres a time and place to go all out – but there’s a limit.
Listen to your body and make sure you’re giving it what it needs to recover from your workouts. Doing so will lead to more sustained progress.
Pull ups are challenging. They require significant upper body strength making them difficult to perform correctly. Here are a few tips to improve them:
Begin your pull by pinching your shoulder blades back and down and leaning back slightly. This will activate the right muscles and put us in a good position to pull from.
Maintain this shoulder blade position as you begin pulling yourself up. Keep your elbows relatively close to your body and avoid shrugging your shoulders at the top.
Reverse the motion on the way down keeping your shoulder blades down and back until you get to your bottom position. Maintain a braced core – avoid extending through your low back.
Whether you are performing pull ups with or with out support the principles remain the same.
We all have goals, aspirations, and visions of our future – what we will become, what we will achieve. But we find reasons to put those goals off to the side. We will get to it next week, or next month, next year even.
See the pattern? The hardest part is starting. We see a future full of potential and time. “Next week I will have more time.” But when next week arrives, you’re still busy. So another excuse arises.
Start today. Even if it is the smallest step towards your goal. You’re still starting. Then that will lead to another step. Your motivation will increase and you will be that much closer.
Today is as good as any other day will be. So the question remains. If not now, when?
The day after a hard workout can be uncomfortable. Muscle soreness and fatigue can make daily movement difficult. Skipping the gym may seem like a good idea, but moving around is important when your sore. We encourage our clients to come into the gym even when they are sore.
We believe in recovery days. Some foam rolling, light aerobic work, and mobility drills can make a huge difference in how you feel. Increasing blood flow, especially to those sore areas will make you feel better quicker. It’s okay to miss a lifting day if you’re feeling beat up – let’s dial back the intensity and focus on your recovery.
Going to the gym when you’re sore and tired helps keeps your routine in check. Consistency is key for long term progress. This includes days that you don’t feel 100%. When you start making it a habit to stay home when you’re sore it will affect your progress.