Category: Uncategorized

14 Feb 2019

Incremental Improvements

From what I have witnessed owning a gym for 6 years is the lack of patience in making progress.  Even after expressing how long it may take and how much work is involved in getting stronger or progressing with a gymnastics movement there still seems to be a lack of desire to work to get there.  Everyone wants muscle ups, but many have accepted that they never will get them so they don’t try anymore or that they want them now and they are unwilling to work to get them.  Why is this?  Probably due to our culture and the get it your way right away mentality.  Not everyone is like this, but I see it often. Bryan….”I’m just not getting this or I am just not able to do this yet.”  I usually hear this after a 3-4 weeks after giving an athlete something to do.  Fact is, most athletes aren’t strong enough, and do you know how long it takes to get strong?  A long time for a lot of people.  Maybe a year, maybe 2 years, maybe 3 months.  Everyone is different.  Some athletes are strong enough, but want to skip the skill work/progressions to get the movements.  Then, when not achieving a lift or skill they get frustrated and stay frustrated or skip it all together.

The solution?  The solution is the daily grind.  Daily working on things, even small things.  It doesn’t take 30 minutes a day to get better.  Take 5 minutes a day over the course of 3-6 months and I bet you will turn a weakness into a strength.  Handstand walk 5 minutes a day and I bet if you were almost walking you will be.  The “I want it now mentality” = an athlete that cannot be coached. 99% of athletes cannot skip progressions and practice.  Every now and then someone will have muscle ups right away, but do you know what?  They don’t work on perfecting them, more often than not.  Even they can improve incrementally on a daily basis.

Pick a skill, any skill and work on it 5 minutes a day for a month and I bet you improve drastically.  Find your weakness. Is it strength?  Mobility?  Find it and attack it.  It takes work.

10 Feb 2019

Cleanse Your Gut, Accelerate Your Fat Loss, Solve your hunger

Most people fail diets do to many factors and the result of the failure is back to the prior unhealthy way of eating. Mainly fast foods, high carbs, sugar, soda ect.  For many the cravings seem to great to pass up, and they make compromises here and there that eventually lead to throwing in the towel altogether.  Did you know that 3/4 of your immune system is in your GUT?  We have healthy bacteria in our intestines and unhealthy (yeast for example) and there has to be an optimal balance, otherwise one of the 2 wins.  Yeast thrives on carbohydrates.  Feed your body carbs and guess what your gut craves? More carbohydrates.  I have had horrible yeast problems in my gut and the detox is awful. What I have found is that if you can make it a week abstaining from sugar, grains, ect, the cravings go away and cleansing the gut during this time with healthy foods and concoctions accelerates the process.

4 Tips to Cleanse Your Gut

  1. Eat foods high in fiber and natural probiotics and prebiotics.  Fermented foods , chia seeds, flax seeds, garlic, greens, apples, lemons, onions, ….
  2. Drink extra water. In the morning drink 8-12 ounces of water with a full lemon and a tablespoon of apple cider vinegar.  At night do the same, only make tea with it and add a teaspoon of honey and if you can manage some ginger add this too.
  3. Buy a top notch probiotic and a yeast detox pill.  Take both together for up to 2 weeks, at least a weeks and thereafter a few times a week for a month.
  4. Eat strict Paleo/Keto diet. Higher fat and protein with no sugar.

What you will find is that the cravings go away for carbs.  You will lose weight.  Most americans guts are destroyed from antibiotics, processed foods, stress, and excess carbohydrates.

19 Jan 2019

Diet Simplified/Paleo/Attitude

Let’s face it, there are so many diets to choose from it makes it hard to know where to start.  99.9% of the people that walk into the gym are looking to either lose weight, build muscle, or do both.  So, how does one eat to achieve their goals?  Do you count macros?  Go Paleo? Keto? Zone? The answer is yes to all.  Choose one and follow it all the way through.  Problem is that most people crash and burn. “I tried it and it didn’t work.”  Ok, well, “How long did you do it for.”  The typical answer is anywhere from a few weeks to a few months.  We all want a quick fix.  It is a lifestyle change, to sound cliche.  Eating right will have it’s ups and downs like all facets of life, but you gotta stick with it, forever.  Fitness is no different.  I tried xyz program and it didn’t work for me.  The cold hard truth is this: YOU ARE THE PROBLEM.   Not the diet, not the program, not your lack of time, too much work, too busy, too tired, didn’t like the gym, money, ect.   Everyone has hurdles, but our attitudes are the biggest obstacle to our success.   Eating right takes work as does fitness, but get real with yourself, it ain’t that hard.  When I started cooking for myself I had a revelation: I was lazy.  I told myself this isn’t tough, I’m just lazy most of the time.  Eating the Paleo diet is by far the easiest way to eat healthy.  I’ve made it simple:

 

Eat colorful veggies, lean meats and fish, good fats such as olive oil, avocado, and nuts.  Limit fruit if you are trying to lose weight.  Do not eat sugar, grains, pasta, legumes, or dairy.  It works.  You will feel better, look better, and you will have more energy.  More often than not, the things we refuse to give up are the things that are keeping you from progress.  Change your attitude and  you will change your habits. Change your habits and you will destroy your goals.

30 Nov 2018

Wants Vs Needs

Over the last 15 years I have conducted hundreds of intake interviews as a drug and alcohol counselor as well as a gym owner for the last 7 years.  In both instances people are coming in to fix a problem they don’t have the answer to.   Men coming out of addiction often want help, but they want the help on their terms.  Many are not willing to do whatever it takes for as long as it takes.  Hate to break it to you, but people coming in to get fit and healthy are no different.  It more often than not goes something like this:

Client: “I want to lose 10-20lb, gain some strength, have more energy, and feel better about myself.”

Me: We can help you accomplish all of these goals, in fact here are a few stories of people here that were in the same position you are in and they have crushed these goals ect. ect.

Client: “I want to see if I like it or ok I will think about it.” -More often than not.

 

Hear me out.  There is nothing wrong with trying things first before investing financially.  I would too.  You need to ask yourself this question: Do I want to do something I enjoy or something that works?  The truth is this:  What works to change your body is uncomfortable.  It isn’t very “enjoyable”.  Progress in body change takes discipline and it takes months of temporary suffering.  It is hard-work.  That’s the truth.

 

The answer to your fitness needs:  Do what you need and put your trust in a gym that can get you there.  Ditch what you want to do, because doing what you want to do lead you through the doors without the physical change you were looking for.  It might take 6 months to a year to get where you want to be.  You have to be ok with that. There are not any easy roads or quick fixes to creating change.

15 Jul 2018

Disclipline

“We don’t have to be smarter than the rest; we have to be more disciplined than the rest.”

-Warren Buffet-

 

Everyone that work’s out is working out for a reason.  Whatever the reason may be they are all equally important.  One may exercise to get off medications to live longer and another may do it to look good.  Each are important to that individual.  Why is it that some people are successful and some fail repeatedly?  There are people out there on their deathbed do to bad eating habits and lifestyle choices they’ve made over their lifetime.  I have trained a few.  I trained a man that was bed ridden in his mid 40’s.  His wife wasn’t in much better shape.  There had to be 100 prescription bottles in their apartment I trained them in for about 6 months off and on.  Going in I knew it wouldn’t last, but I needed the money and I wanted to help.  I don’t know what happened to them both.  They realized they needed to do something, but for the man it was too late.  Without getting into the “why” people make bad choices debate, what we can look at is the lack of discipline throughout others lives.  Some are just born into unhealthy lifestyles, which is tragic, while others make bad choices and find themselves in a hole one day.  You don’t get fat in a day and you don’t end up on cholesterol medication overnight either.

If you find someone undisciplined in one area of their lives you can bet it is not the only place for lack of discipline.  On the contrary if you find some extremely disciplined you can bet their is carry over to other aspects of life.  Discipline is created overtime.  Over prolonged obedience in the right direction.  Good habits are developed over the course of small daily, right decisions that align with your definition of success.  Bad habits are no different.  If you are making bad choices it is not to late to stop and start making good ones.  We want change right away so when we try and it doesn’t happen right away we quit and go back to what we know best; self destruction.

 

A few tips to help create discipline:

1: Journal daily. Journal your successes and failures and write commitments to stay the course. A sort of self pep talk. Create daily, weekly, and monthly plans/goals.  Writing things out helps tremendously.  The most successful athletes I have seen are note takers.  I would have to say the same with people int he business world.

2. Read.  Read motivational books and books on character.  One must change their mind in order to change.

3. Hire accountability or join a supportive community heading down the path you want to pursue. We often become like those we surround ourselves with.   Run with the turkeys or soar with the eagles.

15 Jul 2018

5 Tips to help weight-loss

  1.  Fast and workout.  The best time to do this is in the morning on an empty stomach.  Your body will first go to the glucose from the most recent meals you have eaten, then what is stored in muscle cells, then your energy systems will go to stored fat.
  2. Quit being a weekend warrior.  You eat good and workout during the week, then you go out drinking and make bad choices eating.  Who eats good after drinking?  Good luck.  Think about the wasted calories you are consuming.  You want to be thin, but you would much rather sabotage what you did for 5 days during the week.
  3. Hire a trainer or join a gym where there is community.  Many who are already part of a gym still struggle.  Hire a trainer for some extra 1-1 training.  Hire a nutrition coach or someone for accountability and cut something out of your budget so you can “afford it.”
  4. Get 8 hours+ of sleep a night.  Your body recovers when you sleep.  In-adequate sleep leads to higher levels of cortisol, which in turn leads to more stored body fat.  Sleeping good all week and staying out all night Friday and Saturday? See # 2.
  5. Stop quitting and stop lying.  You join gyms and quit because it isn’t working.  You cannot afford it.  You don’t have time.  These are all excuses and lame ones at that.  99% of cancellations are because of not having time or money.  Sure there are some exceptions, but most are excuses to quit because the person was unwilling to commit to change and make the necessary sacrifices required to be successful.  Everyone has time and everyone can cut back on something in order to meet their desired goals.  Just be honest with yourself.  If you don’t have what it takes, just admit it to yourself and the trainer you hired or the gym you joined.
09 Jul 2018

30 Day Jump-Start Challenge

We are hosting a 30 Day Jump-Start Challenge January 12th.  This is a great opportunity to jump-start your fitness routine and create some new healthy habits.  The challenge consists of an in-body analysis before and after, 30 Day Paleo meal plan, ulimited classes, and accountability from our coaches.  Results come when you come consistently and when you begin to eat well!   Being in a group environment helps to keep you accountable and goals become more easily attainable when others are pursuing the same goals.

06 Apr 2018

6 Week Challenge Success Tips

A 6 Week Challenge is a great chunk of type to develop new healthy habits and to see some real change in your body.  Being apart of a group of people working towards the same goal is an invaluable tool to help people overcome obstacles that are hindering progress.  We have seen huge success from people that have stuck out the 6 Weeks and we have also seen people come 1 week and never come back again.  This is not unique to a 6 Week Challenge, but just health and fitness in general.  After witnessing success and failure I have  3 tips to help you reach your weight loss goals.

  1. Expectations.  Be in reality with where you are and how long it is going to take you to get where you want to go.  Count the cost before beginning.  This is going to be hard work and you need to be prepared for it.  You will  be sore and there are going to be days that you don’t want to come.  Expect this and be prepared to go against your feelings.
  2. Be consistent in diet and workout frequency.  If you eat well and workout consistently you will get results.  You cannot out train a bad diet.  There is no magic formula.  6 Week Challenges aren’t some magic fix to your problem.   This is a tool to help get you on track and it should be used as such.  6 Week Challenges offer structure and support to help you stay the course and continue after.  Don’t do 6 Weeks and quit or go back to Planet Fitness doing what you did before.  I have handfuls of clients that have done our 6 Week Challenge and gone back to their previous gym.  Guess what?  Most have come back or they aren’t working out at all.  I also have handfuls of clients that have continued with us and they are doing amazing.  This is a lifelong project.
  3. Make a list of goals and think about why you are doing it.  Be specific.  I have one guy that has just lost 20 lb and he told us he did this for his health so he could be around for his kids later in life. Find your WHY and you won’t quit!
11 Jan 2018

How do I eat healthy?

I am often told, “I just don’t know what to eat.  If I knew what to eat I would be able to do better,” or something along those lines by clients or potential clients that are struggling to eat “healthy”.  Fact is, everyone struggles to eat healthy.  Some are just more successful than others.  Why is that?  Are they more disciplined?  Possibly.  I would say they have an end to the means and they have learned over time that eating crap is counterproductive and over time it catches up with them. I know this from experience as I am now 37 and my metabolism has slowed down. What I used to be able to get away with or out train I can no longer do.

Discipline is learned overtime or created.  How does one resist temptation when a pizza is put in front of them and they are trying to lose weight?  They don’t eat it.  Then another temptation is put before them like candy and they say no to that and so on.  Overtime it gets easier to resist.  This is no different in the drug and alcohol recovery world.  An addict says no over and over again along with not placing themselves in front of temptation and overtime it gets easier.  I myself, being a former addict speak from experience.  Many people start diets and exercise programs and quit a few weeks or months in.  Why? It’s hard that’s why.  Changing old habits isn’t easy and developing new ones is just as hard.

Overcoming obstacles require one to have a goal or a WHY behind the action.  Figure out what this is and it will help create discipline in any area of life.  If you start exercise programs or diets in order just to exercise and diet because you should my guess is that this venture won’t last long.  If you exercise and diet in order to be healthy so you can live long enough to see your kids grow up, look more attractive, have more energy to play with your kids, reverse high cholesterol, or even to train for a competition you are more likely to succeed.

It is 2018 and everyone has the common knowledge that vegetables are good for you and Coca Cola, cookies, white bread, ect. are not.  Eating well requires work and lets face it, most of us are LAZY and don’t want to admit it.  Want to eat well?  Put in the effort by grocery shopping and preparing food. It is that simple.  That is a discipline that if you do it enough time it will become part of your weekly routine just like working out and doing other chores. You will get the hang of it over time. Just know that it will happen if you don’t quit.

26 Oct 2017

Weight-loss solution

I have done quite a few weight-loss challenges and I have had countless personal training clients that want to lose weight.  The initial consult usually goes something like this:  I have tried the such and such diet and it didn’t work.  I don’t know what to eat or how to eat good, I need someone to help teach me how to eat good.  I’m working out and eating good, but the weight is not coming off.  I have heard these very statements dozens upon dozens of times and the answers to all of them are the same. Nothing fancy or new, just plain and simple cold hard truth.

Here are some tips and truths we all need to hear:

  1. Drink more water, use smaller plates and portions, measure your food, get bad food out of the house, make your lunch and take it to work, eat more protein and veggies, weigh your food, get accountability, prepare your food, and exercise 5-7 days a week.  Are you doing these things on a regular basis?  People that are successful in their fitness practice these things.  People that struggle don’t.  Beyond a medical condition that is preventing progress, the answer is fairly simple, walking it out is not.   It is 2017, the problem isn’t lack of education.  There are dozens of diets and gyms.  It is fairly common knowledge that eating lean meats and veggies are good for you and McDonald’s is not.  What is your barrier?
  2. Our excuses/emotions are the barrier.  Small lies we tell ourselves grow into truths we gradually believe.  I see it happen all the time.  I have had people in tears telling me they need to lose weight and they are ready to commit and 1-3 months later they quit.  The email I receive usually tells me they don’t have time.  There was time before, now all the sudden there isn’t.  That is really just a way out. Everyone has time or we have convinced ourselves that we don’t have time until it becomes a false truth.  What happens?  Well, it’s hard and change is hard.  One has to make a commitment and confront the lies, excuses, and emotions that are preventing success.  I know I could improve in my CrossFit if I ran more.  I know I need to, but I don’t.  Why? I hate it and its hard.  I have told myself I don’t have time to go to the track or outside the gym and run 400m repeats.  I have gotten in the habit of speaking truth to myself internally. “That’s a lie, you have time you would just rather not do it cause it’s hard.”  I’m not that committed at the end of the day.  At the very least, I know the truth and I am living in reality.  I am fairly committed to fitness, but my unwillingness to do extra running is preventing me from taking my fitness to the next level.  At the very least, I am living in reality and I can’t lie to myself that I have done all that I can when it is time to test my fitness at a competition or in the CrossFit Open come February.
  3. Fitness is a marathon, not a sprint, but we should still sprint.  What I mean by this is having short term and long term goals however small or big they might be.  We need observable repeatable facts to see if we are making progress or if we need to switch some things up because we aren’t.  Setting realistic short term and long term fat loss goals help to keep you focused and give your workouts purpose.  Find a competition or a run and train for it. Visualizing success.  Eating right and working out regularly will become a habit if you stick with it.  There are always ups and downs along the way.  Day by day, hour by hour, make good choices and overtime it will pay off.  The daily grind will produce results if you stick with it.