Simple Habits: One Step at a Time

Simple Habits

Simple habits are all about “Keeping it Simple”Simple Habits

Everything I know and have read about changing a habit, learning a new skill, or achieving a goal teaches that it is all about keeping it simple. Break it down into manageable parts. Keep your simple habits simple to implement. Personally, I have found this to be easier said than done!

I sometimes find it amusing that the habit that I need to work the hardest to incorporate is simply looking at the big picture and then breaking it down. Simplify!

Whether it is a new, “simple” fitness habit, an exercise and how to coach it, creating new programs, or planning out what generally needs to get done in my life, I have tendency to get stuck on the “holy crap that is a lot of stuff!” step. Then ignoring it and doing something that still is on the list which – normally – has nothing to do with what I set out to do. This is how things wind up getting put off until the very last minute. Continue reading “Simple Habits: One Step at a Time”

Happy Holidays!

The food binge can be limited to “only a day”!

And if it’s not, don’t forget to forgive yourself and get back on the horse the day after. Have a safe and enjoyable holiday season. We’ll see you in the studio!

An oldie but goodie (the picture that is)

Happy Holidays!

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Cheap Gyms Suck: Here are 8 reasons why

These days, it’s pretty easy to find one of those cheap gyms. Grab your laptop, phone or tablet, go to google.com and enter “cheap gyms in”, and then add your city name. Depending on how rural your life is, you’ll get a number of results back. Yes, they’ve made it cheap to work out.

But does cheap = effective? I mean, that’s why you go right? To get results! If you want to play social and think paying $10 per month for chatting with friends is “great value for money”, stop reading now (go get a group of friends to hang out with where you needn’t pay!)

Why do cheap gyms suck?

The following are 8 reasons why I believe cheap gyms suck:

OneUltimately, the cheap gyms are a waste of money – The big chain gyms are betting that $10/month isn’t worth the hassle some of them make you go through to cancel your membership (even after the 1 year commitment is over). So you pay, but don’t go. You should just give them $130, up front and in January. You’ll probably save yourself about a month of aggravation and avoid #2:

TwoAt a cheap gym, you’ll be waiting for equipment in January – The scenario is well-known to most of us. None of the equipment you’d like to use will be available when you need or want it. Trust us Sparky… The first few weeks of the new year at the cheap gyms are pure pandemonium. Lines for equipment and the ever-present “I’m using that” while they’re “resting” (Chatting up their next date – they hope). Lovely!

ThreeAnd, at the very same gym, come February – You’ll get access to any and all the equipment you want. But by then, you’re probably so disgusted with the crowds that you, along with the very same crowds you’ve come to love, will have stopped going.

FourYou go to exercise, not to get gawked at – Most of us would rather not feel like we’re on display during exercise. And, regardless of what the cheap gym advertising claims about “no pressure” and “no judgement”, the cheap gyms are pretty much all about the “meat market“.

FiveWhen it comes to getting help, you get what you pay for – The people behind the counter at these cheap gyms normally can’t help you with anything more than a quick, and often poor, vocal “demonstration” of the machine that is about to make an attempt at your life.

SixIt’s a lonely, lonely place while you’re waiting in line – Go to one of these gyms when you don’t know anybody, and unless you’re a networking whiz-kid, it’ll be just as lonely after you – finally – landed one of the “cardio machines” and try to figure how to do whatever you need to do with it. And be honest now: You went to a “no pressure gym” because you’re a little shy, right?

SevenNobody holds you accountable to get your workout done – Having a regular class or a repeating appointment with a group and Certified Trainer makes you feel accountable to somebody other than yourself. Tough to do that in a high-volume, low attendance box gym.

EightIt’s horribly uninspiring – There’s a big difference between being at the gym and actually exercising. In a cheap gym, there are often a lot of people “at the gym”. But look around… Not many people are actually doing something. There’s the guy walking back & forth in front of the “cardio machines” between his 10 second sets (see #4). Or the woman taking a 10 minute water break between sets (again, see #4!). A lot of people spend a lot of time in the cheap gyms. Not a lot of people spend that time effectively. And that’s just not all that motivational for those of us with fitness goals and expectations…

Or, you could join a different kind of gym. A boutique gym where the membership fee includes full access to a certified personal trainer along with social support and plenty of accountability & encouragement to help you get the most out of your time in the studio. You know, a fitness studio like ours.

Do you agree/disagree/have another reason you can share? Please do so in the Comments section!

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Personalized Group Training – New Exercise Routine: 12.11.2012

Consistency gives you the best chance of getting from “learning it” to “crushing it” during my small Personalized Group Training (Fitness Boot Camp) classes! We normally tell our members that:

  • Wednesday is the “Getting To Know You” day.
  • Friday is the “I got this!” day.
  • Monday is the “I crushed it!” day.

Corny, we know. But the point is this: Expect you may take a small step back when you come back to an exercise you haven’t done in a while. But by Friday, your body remembers. And by Monday, you could probably do it in your sleep (but don’t try. People get hurt that way!)

Please note: This description is intended to help the existing clients of Wicked Strong Fitness to prepare for this weeks new  Personalized Group Training (Fitness Boot Camp) class. A new exercise routine is “released” every Tuesday night in the Studio. Our clients then do the exercise routine in a studio setting with guidance from a certified fitness professional. I do not recommend attempting to do this exercise routine on your own, without professional guidance!

And if you’re not already a client of mine, you should really consider joining my Fitness Bootcamps. I’ve got people who can attest to the following: Working out is a lot more fun in a small group!

This Week’s Exercise Routine

1

Prone jack-knife YouTube

2

One-arm Snatch YouTube

3

Inverted row YouTube

4

Heavy Bag YouTube

5

Wheel roll-out YouTube

6

Lateral lunge YouTube

7

Kneel to stand YouTube

8

Kettle-bell swings YouTube

9

Step ups YouTube

10

Suspended push ups YouTube

Strength, Fat loss and Eating Well

Reflecting Back on Our Travels to Strength, Fat loss and Eating Well

On Facebook I follow “Strong Is The New Skinny” who also posts on STRONG LOLA. This morning Marsha uploaded a great photo and some comments about how it is not easy to lose weight, build strength and eat right. But, if everyday you choose to say “[email protected]#k this, I can do it” instead of “[email protected]#k it, I give up” the rewards are worth it. That is paraphrasing a much more in-depth meme she posted, but you get the point. And it got me to reflect on the “travels” taken by both myself and my clients over the past year. A journey of strength, fat loss and eating well.

Strength, Fat loss and Eating well
From the Facebook page of Strong Is The New Skinny.

No matter where you seek motivation to lose weight, build strength and eat right, in the end it comes down to making a choice each and everyday. That choice comes from you.

Today, at your finger tips, there are amazing resources to choose from and put into action. I think that is why clients need fitness professionals to filter out the noise and find a plan (program) that get results. Each day I learn more and find ways to share what I have learned with my clients. Just as they, in their own work, learn about their field and share what they learn with others who don’t have the time or interest to dig deep into the subject but still want “distilled” knowledge.

Fat loss, Strength and Clean Eating Knowledge Gems from 2012

Successful longer-term fat loss is achieved over time, while learning about eating habits and food that heals and fuels your body. Less calories in vs. more calories out will achieve weight loss, but it will not take away the impact that processed foods and sugar have on your body. In the end, as many people have personally experienced, the weight comes back on as your eating habits come back into play after the restrictions are over.

Building strength is the ultimate bottom line in getting fit. Strength equals freedom. Freedom to select what experiences you want in life. To achieve strength you have to have an exercise and nutrition program that builds your body. This ties back to eating habits and food that heals and fuels your body.

Food is your friend, not your enemy. In February 2012, our household adapted the Paleo approach into our eating habits. Through the year, I came to realize it is a form of elimination diet. The solution is take away what seems to be making, on average, the general population ill. We have experimented adding different elements back into our diet, but in general we eat whole foods, local as much as possible, eat a limited amount of grains occasionally, no dairy, and limited amount of legumes. I would not claim that we are “Paleo” anymore. I will claim that we are consistent, conscientious, clean eaters.

Looking back

Looking back on this year I am stuck by two things:

The ahhha moment when someone takes what they are given, starts to own it and make it their own, then reap the rewards.

 

And the other path, where the ownership of ones self is given away and the search that was started is abandoned.

 

I hope you find the path to owning your everyday, and choose to find strength, discover freedoms you didn’t imagine, and meet a friend in the food you eat.

To learn how and why to get the expected results, you seek an expert to guide you. Find the one that speaks to you and own your journey.

New Bootcamp: 12.04.2012

Consistency gives you the best chance of getting from “learning” to “crushing” the Fitness Bootcamp!

  • Wednesday is the “Getting To Know You” day.
  • Friday is the “I got this!” day.
  • Monday is the “I crushed it!” day.

Please note, this description is intended to help my existing clients to get ready/prepare for the new bootcamp class (“released” every Wednesday morning). My clients then do these exercises in a studio setting with guidance from a certified fitness professional. I do not recommend attempting to do these exercises on your own, without professional guidance.

And if you’re not already a client of mine, you should really consider joining my Fitness Bootcamps. I’ve got people who can attest to the following: Working out is a lot more fun in a small group!

This Week’s Fitness Bootcamp


1

Mountain climbers YouTube

2

Static Squat YouTube

3

Push Up YouTube

4

Heavy Bag YouTube

5

Power Wheel YouTube

6

Reverse Lunge with Valslides YouTube

7

Skier Swings YouTube

8

Back Extensions YouTube

9

Pull Ups YouTube

10

Reverse Lunge with Valslides YouTube