Overload Principle

The Principle of Overload…
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The top 3 reasons why your results are plateauing

The top 3 reasons why your results are plateauing

The Top 3 Reasons Why Your Results are Plateauing

The top 3 reasons why your results are plateauing

Training for performance or just for health is a great experience of growth, but when the excitement of progress begins to dwindle, it’s natural to wonder “Why the plateau?” I will uncover the top three reasons that might be thwarting your results. Let’s navigate the challenge of adapting to changing fitness levels, shed light on the risk of overuse injuries, and emphasize the pivotal role that variety in exercises plays in sustaining momentum. So, if you’re feeling stuck questioning why your gains have hit a wall, we’re about to delve into the intricacies of these common hurdles, providing insights and strategies to break through those plateaus and revitalize your fitness journey. Get ready to elevate your workout game and bid farewell to stagnation!

Adapting to Changing Fitness Levels:

Progress is the goal, understanding and adapting to changing fitness levels is the cornerstone of continued success. Through the journey we hit peaks and valleys, and acknowledging that your body evolves over time is paramount. Adapting to changing fitness levels are the notions that what once challenged you may no longer provide the same benefits. It’s very important to recalibrate workout intensity, duration, and techniques to align with your current fitness capacity. From tweaking your exercise routine to accommodating variations in stamina and strength, adapting becomes not only a strategy for overcoming plateaus but also a fundamental aspect of evolving. Embrace the fluidity of your fitness levels, and you’ll not only optimize your efforts but also set the stage for a sustainable and progressive approach to achieving your goals.

Overuse Injuries:

Ever felt all of a sudden each workout is getting more and more difficult or draining? That could be the burnout or overuse injuries forming. It’s like a reminder that our bodies are not getting the rest, recovery or nutrition we need. Find that sweet spot between pushing boundaries and giving your muscles the break they deserve. Because, let’s face it, nobody wants to hit a plateau or deal with nagging injuries. This part is all about learning to listen to your body by throwing in those rest days, keeping on track with your diet and keeping your workouts diverse. By overcoming these plateaus, you’re ensuring you stay on the smooth track for the long haul.

The Importance of Variety in Your Workouts:

The importance of variety in your workouts unveil the secret sauce to combatting plateaus. When your body gets too acclimated with the same old routine, the gains can start to fizzle. The power of switching things up in your workouts like trying new exercises and exploring different fitness styles keeps things interesting for the mental and keeps your body adapting to getting stronger. Your body will always get used to doing the same thing over and over again. There’s different ways and variations to workout on the same goals you have. This is the space to embrace the huge variety of exercises that not only elevate your fitness game but ensure that each session remains exciting and effective. It’s time to bid farewell to workout monotony and welcome the true benefits of a diverse and dynamic workout.

 

Written by:

Dan Aquino – ASFA-CPT

 

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Hockey, Sports Performance, Personal Training, Tight Hips, Hip Stretches

Tight Hips? Let’s Get Them Loose!

Top 5 Ways to Stretch the Hips for Hockey Players

If you’re a hockey player, these stretches are great for opening up the hip region, especially if you’re experiencing tightness in the groin, hip flexor, or hamstrings. From the constant grind of the skating motion, you may experience tightness in these areas, but don’t worry, you came to the right place. Here are 5 stretches to loosen up your hips and improve mobility, specifically tailored for hockey players.

Stretch 1: Kneeling Groin Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Place both hands on the ground, slightly inside the knee, and hold there. For a deeper stretch, you can raise your back knee off the ground. Next, keep one hand on the ground and with the opposite hand, reach towards the ceiling and rotate the torso and eyes to look at the hand. Slowly lower the arm, place the arm on the ground, and then turn and repeat on the other side, staying on the same knee. Do not rush and remember to breathe through the stretch.

Stretch 2: 90-Degree Kneeling Hip Flexor Stretch

With one knee on the ground, turn the other knee 90 degrees while aiming to keep the shoulders squared and facing forward. Tuck your hips and lean towards the flexed knee, stretching as deep as possible. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed.

Stretch 3: Kneeling Quad Stretch

Start in a kneeling position, with one knee on the ground and the other knee facing forward. Lean forward about 45 degrees so that the chest is slightly over the quad, and with the hamstring relaxed, reach for the back foot. If you’re having trouble reaching the back foot, a resistance band can be used for assistance. Hold the stretch for 10-15 seconds, relax, and slowly lower the foot to the ground. Repeat as needed.

Stretch 4: Kneeling Hamstring Stretch

After lowering the back foot from the Kneeling Quad Stretch, lean backward to extend the front leg, toes flexed toward the ceiling. “Fold” your torso over the leg to stretch the hamstrings. Hold for 10-15 seconds and breathe through the stretch to avoid straining the hamstring. Perform 1-2 sets or as needed.

Stretch 5: Kneeling Hip Flexor Stretch

With one knee on the ground and the other facing forwards, keep the shoulders squared. Tuck your hips and lean forwards towards the flexed knee, keeping the core and glutes engaged. Hold the stretch for 10-15 seconds. Repeat for 1-2 rounds or as needed. Below is a Banded Assisted Kneeling Quad Stretch.

No Equipment, No Problem

You don’t need equipment or a lot of space to do these 5 stretches that will help loosen up your hips and make you a more mobile hockey player. Remember all the exercises shown were on one side of the body, so don’t forget to stretch the other side! If you have a foam roller and want a deeper stretch, check out this article if you missed it, 3 exercises for hip relief – Training Aspects. Stay tuned for next week’s article for more on these stretches specifically beneficial for hockey players.

#unleashthepotential

Written by:

Darrid Watson, CSCS, NSCA-CPT

 

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Training Aspects is the home of the hockey player. Training is not all the same. understanding the needs of the athlete and being able to create solutions for the imbalances and help develop the hockey athlete takes experience. The hockey player, whether a hockey forward, hockey defenseman or hockey goalie, go to a place that know the sport and can guide the hockey athlete to success.

Stack Healthy Habits!

Healthy habits…Stack Em Up!

This is a new concept the successful people are tying in as the main stepping stone to their success. No, eating healthy & moving your body intentionally will not get you a promotion at your job. However!!! Eating healthy, moving intentionally & doing things that make you better…naturally push you to do better in other aspects of your life. If you’ve heard the quote “you have to fill your cup before you can fill others.” The airline uses the concept with oxygen masks. Building & sustaining healthy habits will:

Build your confidence & self love. 

Confidence and self love can go hand in hand. When you’re feeling confident, simultaneously you are filled with self love. When you’re confident, you will do more things that you’re not comfortable doing, which leads to more growth and more confidence. Once you get control of your health, everything else falls into place. Find me one person who eats really healthy, is in great shape, journals, meditates, & is just super mindful of their health, 10 times out of 10, that individual has healthy relationships, has financial stability or freedom, and helps people around him/her. Being successful at being healthy leads to success in other aspects of your life. 

Healthy habits create good energy. 

    “Where focus goes, energy flows. And where energy flows, whatever you’re focusing on grows.” 

These infamous words by Tony Robbins can resonate with anyone. You’ve heard the concept when you buy an orange car, suddenly you see orange cars everywhere, There aren’t MORE orange cars in your life, you just have a different focus on orange cars than you did before. This same concept goes with everything else in your life. If you focus on good things in your life, you’re going to have a different energy than if you focus on the negative things in your life.

Longevity

Not many people think about how long they want to be alive on this planet. Even less people have an idea of how to even begin trying to “live longer”, let alone stay healthy while aging. There are biohacks now that can actually help you age backwards. Developing healthy habits and maintaining them assists with this concept.

Look & feel amazing

Looks aren’t everything. How you treat others actually transfers energy as it makes someone feel better about themselves, or about their day. 

Do you think that you are more likely to help more people if you are:

A) look and feel worse than you did last year.

B) continuously improving your health to look and feel great.

I think B should be unanimous here. You have to fill your own cup before you can fill others. Internally, if you feel like you are not looking and feeling your best, you aren’t going to have your best energy and frequency.

 

Written by:

Ryan Hoff AFSA-CPT

 

 

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find support in people who will challenge and elevate you

How to get unstuck: 5 ways to get out of a slump

How to Get Unstuck: 5 Effective Strategies

Feeling stuck? It’s a common experience, but it doesn’t have to be permanent. Here are five effective strategies to help you break free from feeling trapped and stagnant:

Assess Your Routine:

Comfort is comforting, but it can also lead to feeling trapped in a monotonous cycle. While organized society has provided us with comforts like readily available food and entertainment, it’s also disconnected us from the primal instincts of fight or flight. Take control of your day by creating a daily essential routine that includes mandatory workouts, scheduled meals, and dedicated time for self-development. Challenge yourself to break free from the autopilot mode and actively shape your day.

Explore New Activities:

get unstuck, growth, feel betterFeeling stuck often stems from a lack of personal growth and new experiences. Break out of your comfort zone by joining a sports league, attending a meetup group, or starting a new hobby. Embrace the discomfort of the unfamiliar; as you overcome challenges, you’ll feel invigorated by the sense of accomplishment and personal growth.

Expand Your Perspective:

The people we surround ourselves with shape our outlook on life. If you feel stuck, it may be time to expose yourself to new perspectives. Challenge your mental state by reading 10 pages a day of material that offers a different viewpoint. By diversifying your reading material, you’ll gain fresh insights and expand your perspective on life.

Prioritize Your Health:

Maintaining your health is crucial for caring for yourself and your loved ones. Incorporate daily habits such as nutrition and exercise into your routine to ensure your well-being. By prioritizing your health, you’ll have the energy and vitality needed to tackle life’s challenges head-on.

Cultivate Meaningful Connections:

Surround yourself with individuals who inspire and support your personal growth. Seek out relationships that challenge you to befind support in people who will challenge and elevate you the best version of yourself and provide encouragement along the way. By fostering meaningful connections, you’ll create a supportive network that empowers you to break free from feeling stuck.

Incorporating these strategies into your life can help you break free from the rut of routine and rediscover a sense of purpose and fulfillment. Embrace change, seek new experiences, and prioritize your well-being as you embark on the journey to getting unstuck.

 

Written by:

Kirill Vaks BA, CSCS

 

 

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Not feeling it today? Try these tips on still crushing your workout

Not feeling it today? Try these tips on still crushing your workout

Not Feeling it Today? Try These Tips on Still Crushing Your Workout

Not feeling it today? Try these tips on still crushing your workout

Ever had those days when just the thought of working out feels like a chore, and the couch is calling your name louder than your motivated self? We’ve all been there but don’t worry; skipping a workout isn’t the only option. This article will be your go-to guide for shaking off the “not feeling it” vibes and still conquering your workout goals. From low energy slumps to mental roadblocks, I have some tips that will have you turning the dial from “meh” to “let’s do this!” Learn some methods to kick that lazy feeling to the curb and feel prepared to fight back on that urge to skip.

Set a Specific Goal for The Session:

When figuring out the type of a workout feels more daunting than enticing, setting a specific goal for the session can be your secret weapon to turn things around. Instead of approaching your exercise routine with a vague sense of obligation, pinpoint a clear and achievable objective. It could be as simple as completing it in a certain timeframe, basing it around maintenance, or even getting in some active rest. By giving your workout a purpose, you transform it from a mundane task into a purposeful aid to your overall goals. This not only focuses your efforts but also infuses a sense of accomplishment into each session.

Create a Pre-Workout Ritual:

Sometimes, the key to crushing your workout lies in the preparation leading up to it. Creating a pre-workout routine serves as a mental and physical primer, signaling to your body that it’s time to shift gears. Whether it’s blasting your favorite energizing playlist (one of my favorite methods), indulging in a quick dynamic stretch, and/or savoring a nice cup of coffee, these rituals become your personal prelude to action. They act as a bridge between the burdens of the day and the intensity of your workout, providing a fitting psychological cue that it’s time to focus and get after it. Your chosen routine will not only add a touch of consistency to your overall fitness journey but also serves as a huge motivator. It won’t always be easy to keep it going but treating your wellbeing and creating this ritual will remind yourself of who you truly want to be.

Vary Your Workouts:

Repetition is a big factor that leads to boredom and decreased motivation in your workouts. By introducing diversity, you create a big game-changer that keeps exercising interesting and enjoyable. Switch up your exercises, re-evaluate your goals and create different workouts to achieve them, or venture into new workout formats. This not only keeps things interesting but also challenges your body in unique ways, preventing it from hitting a plateau. By embracing variety, you’ll discover renewed enthusiasm whether it’s trying a new sport, incorporating bodyweight exercises, or experimenting with high-intensity interval training (HIIT).

Change The Intensity:

Adjusting the intensity of your workout can be a strategic move to ensure you still get the job done. On days when fatigue weighs heavily, consider lowering the intensity while maintaining consistency. Try a lighter set of weights or a gentler pace during cardio. The key here is not to let the momentum fade completely. On the flip side, consider a shorter, high-intensity approach. Increase the intensity by pushing for higher weights, incorporating explosive movements, or reducing rest intervals between sets. This way, you’re trading duration for intensity, ensuring a swift and efficient workout that still leaves you feeling accomplished.

 

Written by:

Dan Aquino – ASFA-CPT

 

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Can’t find time to workout?

Can’t find time to workout?

Can’t Find Time to Workout?

Can’t find time to workout?

Finding time to prioritize our physical well-being often takes a back seat to the demands of work, family, and other commitments. The big struggle of “Can’t Find Time to Workout?” resonates with many, but it’s crucial to recognize that incorporating exercise into our routine is not just a luxury but a necessity. Let us delve into practical strategies and mindset shifts that can empower even the busiest individuals to carve out those important moments that keep us on track to accomplish our fitness goals. If you’ve ever felt the challenge of time constraints hindering your fitness goals, this guide is your roadmap to reclaiming those precious moments for a healthier and more balanced lifestyle.

Establishing a Consistent Routine:

The notion of “Can’t Find Time to Workout?” often stems from the lack of a structured plan. However, by weaving exercise into the fabric of our daily lives and treating it as a non-negotiable aspect of our routine, this time slot becomes tangible. It can feel tedious crafting a consistent workout schedule that aligns with your lifestyle, but no one knows your schedule and lifestyle as well as you. We can designate specific days and times for exercise to gradually increasing the duration and intensity, building a routine not only fosters discipline but also transforms physical activity into an indispensable habit. There’s always the commitment of it but don’t overload your plate jumping into something too difficult to keep up with. You can always start small and make changes as you adapt to this new routine.

Accountability and Social Support:

When the clock never seems to be on your side, having a support system can make all the difference. Instead of stressing over making the time, talk to your friends  buddies, people who embody the lifestyle change you want, and the personal trainers who’ve got your back. Personal trainers are the fairy godparent, offering guidance and that extra push when needed without the hassle of figuring out what to do and how you’ll get there. They are a direct way to ensure you’re not just paying for their services but the results and change you want while also making a friend who will guide you there. And let’s not forget your squad – the friends, family, or online buddies who turn sweating it out into a group activity. So, if you’ve been dancing around the idea of a fitness journey alone, it’s time for partnerships and getting the help to boost you into the person you want to be.

Making Time for What Matters to You!:

Alright, let’s talk real life priorities. It’s time to flip the script and make time for the good stuff… you! I know how it feels to experience the guilt trips and the disappointment of “I was going to but….”. Putting what matters to you NEEDS to be front and center. It’s not just about squeezing in a workout; it’s about prioritizing your wellbeing, health, and happiness. Make time less for the unnecessary and embrace your essential wants and needs. You will be giving a big, bold shout-out to self-care. I know you’re tired of watching your workout goals play hide-and-seek, so let us get ready to make time for the things that truly light you up. It’s time you make those efforts into creating the better, happier, healthier you!

 

Written by:

Dan Aquino – ASFA-CPT

 

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How toxic is your plastic?

How toxic is your plastic

How Toxic is your Plastic?

How toxic is your plastic?

We have all heard how plastic is bad for our health and hurts the environment, so why do we still use it without thinking twice? Yes, it’s quick, easy and cheap. Glassware is more expensive and needs to be washed. That little extra work and money can go a long way for you and your child’s health. Not to mention a less wasteful world to live in. Lets break down the most popular plastic products and how they affect your health.

 

Polyethylene terephthalate (PET or PETE or polyester)

Uses: Bottles (water, soft drink, juice, beer, wine, mouthwash, salad dressing), peanut butter/jam jars, oven-ready and microwaveable meal trays.

Toxicity: PET may release antimony. Antimony trioxide is used as a catalyst and flame retardant in PET. The longer a liquid is left in a PET container, the greater the potential for release. Warm temperatures inside cars, garages, and enclosed storage areas may increase the release of antimony into the liquid. Antimony trioxide is considered a possible carcinogen.

Personal Trainer Suggestion: To be on the cautious side you want to avoid this one whenever you can. Especially if you think the bottle or container may have been exposed to any type of heat. A great alternative would be a glass or stainless steel water bottle or container.

 

High density polyethylene (HDPE)

Uses: Plastic bags (grocery), opaque milk, water containers, juice containers, bleach, detergent bottles,  shampoo bottles, garbage bags, dishes, yogurt tubs, margarine tubs, cereal box liners, and some medicine bottles.

Toxicity: This type of plastic is relatively stable, making it a slightly safer plastic for food and drink use, although some studies have shown that it can release an endocrine disruptor nonylphenol (added to HDPE as a stabilizer). This is especially true when exposed to sunlight.

Personal Trainer Suggestion: Although this plastic is relatively safer for food and drink we would still suggest making the switch to glass or stainless steel bottle/containers. No need to take a chance with the possibility of release of endocrine disrupting chemicals.

 

Polypropylene (PP)

Uses: Food containers (ketchup, yogurt, cottage cheese, margarine, syrup, and take-out), medicine containers, straws, bottle caps, Brita filters, Rubbermaid and other opaque plastic containers, including baby bottles.

Toxicity: A relatively stable plastic, making it a slightly safer plastic for food and drink use, although it has been shown to release plastic additives (such as the stabilizing agent oleamide) when PP labware was used in scientific experiments.

Personal Trainer Suggestion: Relatively safe as long as you aren’t doing any lab experiments 😉

 

Polystyrene (PS) or Expanded PS (EPS)

Uses: Styrofoam food containers, egg cartons, disposable cups and bowls, take-out food containers, deli food plates and disposable cutlery.

Toxicity: PS food containers can release styrene, which is considered to be a human carcinogen and a brain and nervous system toxicant. Animal studies have shown adverse effects on genes, lungs, liver, and the immune system. Note that styrene is also present in second-hand cigarette smoke, off-gassing building materials, and car exhaust. The release of styrene from PS containers into food is increased when the food or liquid is hot and oily.

Personal Trainer Suggestion: Try to avoid this one as much as possible as it can release the brain and nervous system toxin styrene. Opt for reusable plates (stainless steel or ceramic) and utensils (stainless steel or bamboo) when having a picnic or eating at work. Try to bring a reusable container to restaurants for take-out or transfer the food over to a glass container as soon as you get home.

How Do I Know Which Type of Plastic I’m Using?

Just check the packaging, bottle or container you are using for one of the symbols listed below. The initials on there will tell you exactly which one it is. We only listed the most popular ones in this article, you may find different initials, we will put out another article soon about the rest of them 🙂

Conclusion

Polypropylene (PP) seems to be the most safe type of plastic if we had to pick one. Although we would still highly suggest making the switch to glass or stainless steel bottles, containers, and utensils to prevent the possibility of absorbing any harmful chemicals from these plastic products. Better safe than sorry 🙂

Written By:

Robert Jost

NSCA-CPT, ACE-CPT

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weight loss tips

4 Most common weight loss obstacles to overcome

Personal training, diets, habits, and The New Year:

Small changes, over time, lead to big changes. The big change usually does not present itself  until the change is out of control. Then, like many, The New Year comes around and resolutions are set but the plan is a temporary ! Understanding how the life puzzle is structured, allows for true solutions and applicable habits, that overtime will become the dominant habits. The life puzzle will be altered and success attained! With all that said, here are 4 of the most common obstacles.

Don’t take away… Add:

Don’t start dieting and don’t wait until January 1st to start. The usual plan, no carbs and eat less. Instead, here are 3 things to add into your diet that may promote weight loss/inches dropping:

Please keep in mind, these are tips and may not be meant for everyone. Depending on allergies and health history. Please make sure to check with your doctor before adding any of the tips below.

  • Get results with Training Aspects trainingIncrease water intake. Water is an essential variable in health success. When people talk about their metabolism, one of the best ways to help the metabolism, drink more water. Technically, 80-100 fl.oz is need for women and 100-120 fl.oz is needed for men. However, if you currently drink  2 regular bottles a day (that means you have about 30-40 fl. oz a day. Make a goal of doubling that. Get a clear water bottle(at least 36 fl.oz)  that will remind you to keep drinking or set alarms for yourself. Your choice, just drink more water!
  • Hit your protein intake goal. No, not eat high protein and low carb. Just make sure to eat enough protein in a day. Protein needs vary between individuals. For the average person with no true health issues,  divide your weight by 2.2 then multiply by 1.4. If you’re already active or extremely active multiply by 1.8-2.2 . Example, if you weigh 165lbs. 165/2.2= 75 then take 75 and multiply by 1.4.
    75 x 1.4= 105. Eat 105grams of protein a day. This doesn’t mean you can eat as much carb or fats, as you’d like but if you eat enough protein it may help keep the cravings and help decrease the desire of overeating .
  • Increase fiber intake through out the day. Fiber needs range between 25-30g for women and 30-35g for men. Nuts, seeds, beans, fruits veggies are all good choices to increase fiber numbers. Fiber is great for helping insulin stability, as well as, satiety.

This task becomes much easier if food logging is a daily activity. Whether by hand or with an app. My fitness pal* and lose it* are good tools that are free and you can get it in the app store (it may prompt you to sign up for the paid version, it’s helpful but not essential, free version works just fine). The things that are learned when food logging are eye opening.

You time:

Many ways to go with this one. Kids, work, meetings, friends, family, commitments, obligations… the list can get lengthy. When identifying the current schedule, change the mind set from “everyone needs me, and if I’m not there, everything will collapse” to “I know I’m great and everyone needs me but where can I make 20mins to an hour happen for me time”. The world will survive for an hour. Stop giving everyone, including your kids, all of your time. Your time, is your time, even if it’s 20mins. Make

it valuable, a workout doesn’t mean sweaty and needing a shower. It also doesn’t mean there needs to be gym equipment or a gym membership. Depending on your goal, pull up bar, squats and push ups or find a walking path, use the emergency stairs or even the stairs at home. A workout doesn’t have to be intense to start. “Your time” and Nothing disturbs your time! The assignment, work, the kids, the dog or whatever else can wait 20mins. Your health and abilities must be a priority. Plan your workout and make it an appointment that is not flexible. The same goes for food. If meal prepping isn’t an option. The night before decide where and when you will eat. Put that into your schedule, Non-negotiable. Don’t get stuck with the “I had no choice” excuse. There is always a choice, prepare the night before and when it comes to food, you’ll never utter the words “I had no choice”.

No Gym membership, no problem:

SquatOne of the great parts of the identifying stage, is realizing what were some of the good habits that are no longer present. If you had a dog and used to walk the dog twice a day for 30-45mins. Job/career change and the current one is in a chair. Competed in a sport or activity. Though workouts are beneficial, not being able to get to the gym or not wanting to pay for a gym membership doesn’t mean you can’t workout.

  • Variations of Push ups, squats, lunges pull ups (amazon, $25 bar and put it in  most doorways),plank, burpee, get ups.
  • Go for a walk, Walk the stairs (home, work or park), mountain climbers, jumping jacks, running man, step ups, jump rope ($5-10 on amazon),

These are all basic exercises which can be done pretty much anywhere! Check out our youtube page or check out our training app with Stan, our virtual trainer.

Create your own success story:

“Did you hear? John started this diet and lost 20lbs in the first month!” Good for John! John committed and his body reacted immediately! Unfortunately, Your health variables for success, may not be the same as John’s, physically, mentally, timely etc. What works for one person doesn’t necessarily mean it will work for another. This is why identifying your personal needs are so important, before committing to any program. Yes, there is a need for discipline and will power! Especially, as you begin the journey. Don’t let other people’s results discourage you, the comparison isn’t equal. Instead, Let those stories encourage you that it is possible! Look into what you’re committing to. Is the program that they committed to, the right program for you? Don’t force it! If you can’t commit, your just setting yourself up for failure. However, because you identified your habits, you can figure out, quickly, what you can and can’t commit to. Start there!

New year’s resolution Success:

The new years resolution is one of the most exciting times in the fitness world. People are excited for the new year and are ready to change their life. It is a wonderful time, challenge your discipline and commitment-muscle but start with a challenge that is manageable. Check back monthly on the habits that are being created and if you’re ready, progress them to the next level! Make health and fitness a priority and be the success story that everyone talks about!

      

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

 

If you missed article 1 of this series follow the link below:

 

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weight loss tips

The one exercise that is needed for health and fitness success

THE MIRACLE PILL: 

New year's Resolution 2020 Every few months, the fitness industry lets out a new super nutrient/vegetable/food/workout, usually some new “Amazing” product. The cure or solution to everyone’s health and fitness problems. Interestingly, 6-8 months later, there is a new and better product/service. There is no 1 product that is the solution to every problem. A person that is overweight and gets surgery, did not fix what created the original problem. It’s just one piece of the whole health fitness and life puzzle. Rearranging the life puzzle, schedule, people that surround the individual, work, work activities, events, kids, etc. are all pieces that may need to be Altered.

Altering the Life puzzle:

Before we begin, this is not specific or direct advice. This article is here to share some tips and be a helpful place to start, it’s not meant to be life advice! *DO not* cut off your family and or quit your job. That is not what we’re saying. Altering the life puzzle means adjusting areas that may be unneeded, unproductive, ineffective or little return. These changes take time and progressions… There is no overnight change

Each person has their own obstacles and journey to achieve success. That journey is priceless and is what allows the individual to truly look back and appreciate what was achieved! Before you start , it’s important to go into this exercise with an open mind, don’t assume you know why and lead yourself to your original assumption (though you may be right). No excuses, *Age is not an excuse*. There are many people that are in the best shape of their life and they are in their 50s and 60s. Spouse,Kids can make things difficult, this is true… however, people find a way to do it and there are many examples (no not just celebrities).  Sooo, with that said. Start by doing this by yourself, then without showing your answers. Ask a person that was present at the time. They may have some insight  that you may have forgotten or over looked. 

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Grab paper and pen: The habit questions of success

Question 1: Past success: When were you in the best shape of your life? 

  •  Identify the people that were most prominent in your life at the time
    • Why were they with you so much
    • Besides they were a good friend.. What specifically, not just they were a nice person. Tangible attributes that was truly valuable for your relationship.
  •  what activities were consistent in your week (every activity is important*) were you an athlete, dancer, went out often.
  •  What habits were present?  Worked out every morning, Dunkin coffee on the way to class or work, on the go meals or meal prepping, long walk to class or work because of parking spot, didn’t drink or not often , went to the club/dances, had a dog and took it for long walks.. The more details the better*
  • Commitments, stresses, obligations and schedule, what kind of commitments were there then?
    • If there were no commitments obligations don’t worry about this one. (still complete the whole exercise before coming to a conclusion…(Time and age is not an excuse)

Question 2– Present day: what changed? Everything that was written for the time you were in the best shape of your life to what a regular day looks like now: weekday, weekend, holiday etc.

Question 3–  What is, currently, holding you back?  

  • Write everything down no matter how minuscule it is.
    • people
      • What are they doing that makes you feel they’re holding you back
      • Why are they important 
      • How much time is needed to be spent with them compared to other important people in your life
    • Activities
      • What activities are present
      • Why are they important 
      • How much time is put towards those tasks
    • Schedule-(If you don’t keep a schedule this is a good time to start)
      • What are the important tasks and not so important tasks in the schedule
      • Why are those tasks in the schedule and can they be adjusted
      • How much time is needed to be spent in those tasks
    • Social settings
      • What are the settings and what behaviors occur (good or bad)
      • Why are they needed
      • How much time is needed in those events
    • Commitments
      • What are the  commitments
      • Why are they needed 
      • How can they be altered

Question 4: Of everything that was written, mark the easiest changes (that can be completed relatively soon if not right away) to the most challenging changes (as mentioned earlier nothing happens overnight, It may take some time to retrain the person, situation or commitment).

Now That you collected the data, reflected and have the easiest to most challenging changes, start creating your road map. How will you take action?!

Start there, but give yourself a time and day you will revisit this list (3-4 weeks) and see how you are doing. If all is moving well, see if you’d like to make a few more changes. However, if your results are coming along and you’re not worried about a plateau, keep going! Still make sure to go back and revisit this sheet in another 3-4 weeks. Keep yourself accountable.

healthy habits for successCreate a health and fitness vision with a road map:

Create a vision for yourself, journal it every morning, remind yourself of what the plan is and *why you choose* to work towards it rather than why you *Have to do it*.. No one likes to be forced into something but everyone loves to choose. Example.. Friend: Hey, do you want dessert? You: No, it looks delicious but I’m on a diet, thank you …. Or…. Friend: Hey, you want dessert? You: No, dessert does look delicious but the meal was great and I’m full, so I’ll pass but thank you!

The choice empowers you and diffuses the other people to try to sell you on breaking your diet (most people don’t like hearing a friend is on a diet, whether it’s their own insecurities or they really want you to try something they made… better not to mention anything about a “diet”). Don’t make it harder for yourself than it has to be! 

This exercise allows you to truly understand your weaknesses and strengths. It will help identify why and what has changed besides the regular excuses of “I’m too busy” and “I’m just older now”.  Seeing the difference on paper will help you understand what needs to be done. Then, if you choose to invest in your health, you have a better understanding of what is needed and can set realistic expectations that you can commit to.

 

      Stay tuned… Next Thursday, get part 3, the most common obstacles and how people have overcome them. If you’d like more information, sign up for our newsletter below and get: great tips, news, events and specials from us. Just fill out the form and in the message, share any questions or thoughts or you can just write “sign me up for the newsletter”.

 

 

Kirill Vaks
Sports performance movement specialist
BA-CSCS-ACSM-NFPT

 

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