IF WANT TO ACCOMPLISH SOMETHING, YOU NEED DISCIPLINE

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Keys to staying Disciplined

1. Set a specific goal with a deadline:
What are you working towards? Is it weight loss? a 5k? Set a specific goal and give yourself a deadline to accomplish it. Write it down and look at it everyday! This holds you accountable, keeps you motivated, and gives you that irreplaceable feeling of accomplishment once you reach your goal!

2. Preparation:
“By failing to prepare, you are preparing to fail!”. I am not sure who first spoke these words, but this holds true to almost every aspect of life. Proper preparation can minimize if not completely destroy any possible excuses, because no matter what happens, you have everything you need to stay on track with your fitness goals. How do you prepare? I’m glad you askedūüėÄ

Prepare your meals.
– [ ] Arguably the hardest part about increasing your level of fitness is eating properly. First, figure out what you should be eating. Next, get in the kitchen and cook up these clean meals for a day or two, or three. Not worrying about what you will eat decreases the chances of you making bad food choices throughout the day.

Prepare your gym bag:
– [ ] Using a small amount of time each night to make sure you have everything you need to stay on track with your workouts, puts you in a position to WIN each day.

Prepare your workout:
– [ ] You have the goal, but how will you put in the sweat equity. Write your daily workout on paper so there is no uncertainty with your routine for the day. Get to your location and smash your workout with no guess work. Anything extra you do is icing on the well-prepared cake.

3. Resist temptation…Sacrifice:
Temptation is the enemy of sacrifice. Sacrifice is one of the essential keys to success. It seems as if Temptation hits an all time high when you are focused on achieving a specific goal. You will make it extremely difficult to reach your goals if you do not make sacrifices. Having a deadline and being prepared makes it easier to stay the course. However, sometimes you have to stop and ask yourself, “Does this get me any closer to my goals?”. It’s a simple yes or no question, do not try to convince yourself otherwise!

– [ ] Your co-workers brought delicious treats to the job? so what, you can’t eat that shit right now. SACRIFICE!
– [ ] All of your friends are meeting up for half price drinks at the local bar? Go have a great time, but make sure only water or juice is in your cup. SACRIFICE!
– [ ] Super busy day planned, may not have time to workout? HA! Wake up 30-40 minutes earlier and smash a home workout (Maybe a workout of the week from the Mayfield Motivation Fitness Blog). SACRIFICE!

In the grand scheme of things, one bad meal, one. missed workout, or a few alcoholic beverages will not completely kill your progress. However, start your journey leaving no room for error. Set S.M.A.R.T goals (google it if you are not familiar with the acronymūüėĀ). Remember proper preparation gets the win. Have fun. Challenge yourself. Stay motivated. Stay focused.

I hope this helps someone, somewhere

Small sacrafices, Big goals

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Morning!!!!!

Saturday is my favorite day of the week, especially Saturday morning. I’m not sure why, it’s just a good feeling. Tomorrow will be exactly 10 weeks until my photoshoot and Im ready to get in attack mode! Once again, the discipline and focus I talk and yell about allll the time will be on display!

Keys to preparation:
– [ ] Clean eating (No Alcohol, No Breads or pastas, No refined sugars) except for a cheat meal here and there.
– [ ] Train everyday! No excuses
– [ ] Document the process

This will be even more challenging because my BIRTHDAY is on April 5thūüė≥ which is about 4 weeks from shoot day. Yea, Ive decided not to have a drink for my birthday. I will have a cheat meal and get back on track immediately! I want to accomplish this goal more than I want to have a celebratory drink on my birthday.

Do you want to be FIT more than you want to lay in the bed? ¬†I reccomend you sacrafice a few minutes of sleep and start your Saturday morning off with a great workout! Give the “Workout of the Week” a try and let me know what you think!

On the way to train a client. Everyone have a great Saturday!

WORKOUT OF THE WEEK #9

 

WHATS YOUR PHONE NUMBER?

Write down your telephone number EXCLUDING the area code. Complete the exercises from each digit of your 7 digit telephone number IN ORDER. Perform each exercise for 60 seconds with as little rest as possible between exercises, totaling 7 minutes of WORK! This is 1 round. Rest 2 minutes and repeat between 2-4 rounds for a fun, effective workout. Pace yourself accordingly.

For even more variety, try this with a group, using a different persons phone number each round.  If solo, scroll through your contacts and pick numbers at random to knock out each round!

Check out the technique video for guidance and modifications to some of the movements.

1-Jumping jacks
2-Burpees
3- Plank
4-Mountan climbers
5-Lateral shuffle
6-Push ups
7-Russian twist
8-Standing knee to elbow
9-Superman’s
0- Lunges or squats

I hope this helps someone, somewhere

 

IN MOTION

img_5548Booked my first professional photoshoot yesterday! The date is set for April 30, 2017. So, over the next 9-10 weeks I will be in preparation mode. I want to be as lean and conditioned as possible. It will be an outdoor shoot, so i’ll talk to mother nature and see if she can do me a favorūüėÄ. I have not identified a location, if you know of or see any cool places for a fitness photo shoot, send them to me! I’m looking forward to having some fun!

Today, I am going to email a couple of the trainers at the gym I train out of to see if I can shadow them during one of their sessions. I want to get better at training, period. These guys are always in the gym killing it with exercises and combos I’ve never seen before. I think it will be good to get some insight on how they structure workouts, what their foundation is, what their training philosophy is etc…So hopefully they don’t mind.

Get in motion and stay in motion!ūüí™ūüŹĺ

Training:

I have early morning clients a few days per week so I get up and do 20-40 minutes of conditioning/cardio.  This morning I did 20 minutes of walking lunges.  I will train chest this evening

Breakfast:
– [ ] 3 whole eggs
– [ ] Brown rice
– [ ] Apple

Lunch:
– [ ] Baked chicken thighs
– [ ] Green beans
– [ ] Brown rice
– [ ] 1/2 avocado

STALLED

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I realized this morning that my training has been stalled since the powerlifting competition in December. There are a few factors contributing to this;

1. ¬†I don’t have a set date to accomplish my next goal.
2.  No accountability partner.
3.  Overall lack of motivation

It all hit me when I got to the gym at 5am to meet my brother and he didn’t show up. I sat in the gym for about 10 minutes, pissed off haha. I left the gym and started digging into my thoughts and reflecting on my training the last few months. I realized that I have been going through the motions the past 2 months. Working only to maintain a decent level of fitness. ¬†I realized I was not pissed at my brother, I was pissed at myself. The factors above are nothing but excuses that I will change TODAY! Action plan;

1. My next goal is to do a professional fitness photoshoot. I will research and book it by Monday, 2/20/17
2. I will stop worrying about someone holding me accountable, and hold myself accountable! Every fucking day!
3. Remind myself daily of my purpose, be grateful for the things I am able to do, remind myself that the motivation is and always will be internal. Find it daily!

No more stalling! I will train this evening, deadlifts and full back.

Breakfast was solid:
– [ ] 4 whole eggs
– [ ] beef bacon
– [ ] apple

Lunch is on deck:
– [ ] Turkey sausage
– [ ] brown rice
– [ ] mixed vegges w/coconut oil

1 gallon of water to drink by days end.

Check out the weekly workouts and give them a try!   let me know what you think.

STAY IN MOTION! LETS GO!

FIT TIP OF THE DAY

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BE MINDFUL OF SUGAR!

FACTS TO CONSIDER:
– [ ] The average person consumes 765 grams of sugar every 5 days. That is the equivalent of 17 cans of soda.
– [ ] The american heart association recommends we consume less than 10 teaspoons of sugar per day. The average person consumes about 32 teaspoons per day.
– [ ] If you took away all the sugar in the average american diet, it would equal about 500 calories per day or 3,500 calories per week.
– [ ] Excess sugar can lead to many health issues including but not limited too; diabetes, heart disease, obesity, and hypertension
– [ ] Sugar is as addictive as any recreational drug.
Understand that all sugar is not bad sugar. There are clean and efficient sources of natural sugar that can properly fuel your body (Fruits, agave nectar). The sugars that make me worry about you are those found in artificial sweeteners, high fructose corn syrup, and fruit juice concentrates. These are all damaging to your overall health and packed inside almost all of your favorite foods and beverages.

If you want to get healthy, you have to limit your sugar intake. Yes, sugar is used to provide the body with energy. However, when consumed in excess, your body stores what is not used as FAT!

A good rule of thumb is to look for foods with single digit grams of sugar per serving on the label. This does not account for any hidden sugars, but you can still effectively minimize your intake by sticking to single digit sugars per serving.

I challenge you to cut all processed, junk foods and beverages from your diet for 7 days. If you do not see or feel a positive difference in your health, I have 3 free training sessions waiting for you.

Hit me up with any questions

I hope this helps someone, somewhere

Much love!

FIT TIP OF THE DAY

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DRINK MORE WATER

FACTS TO CONSIDER:
– [ ] 75% of the human brain is water
– [ ] A human can live about a month without food, but only about a week without water
– [ ] Roughly 70% of an adult human body is made up of water
– [ ] Water helps flush toxins from body
– [ ] Water helps your vital organs, especially the kidneys, function properly

I am always confused when people tell me that they don’t like to drink water. So, you refuse to consume the very thing that is essential to live because you don’t like it? Interesting. Look, YOU NEED TO DRINK WATER. It is a simple and effective way to improve your everyday function. Lots of bodily aches, pains, and discomfort occurs simply because you are not properly hydrated. Sodas and juices have some water content, but are filled with sugar and other artificial ingredients. ¬†Your body only wants the water from these drinks, but is working overtime to process the sugar. ¬†This causes mild dehydration and makes you feel thirsty. ¬†Immediately, you reach for another soda or juice and down it. ¬†Next time this happens, reach for the water and make your body happy!

Well, how much water should I drink?  you ask.

The recommended amount for the average person is 8 cups or 64 ounces or 1/2 gallon or 4 16oz bottles. This is not difficult to factor in to your daily schedule.

Example:
Buy a few cases of water with 16oz bottles. Drink one bottle with breakfast, lunch, dinner, and during your workout. That is 4 16oz bottles of water and your daily recommended amount. EASY!

I have love for you and I want to see you wellūüí™

DRINK MORE WATER!

I hope this helps someone, somewhere.

YOU WANT ABS, RIGHT?

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I want to give my insight on probably the most popular topic of fitness. If you are reading this, I’ll bet a few dollars that you have dreamed of or worked toward having a thin waistline with sculpted abs! As a Fitness Trainer, It is easily the most common topic I receive questions about. Look, you want abs, but you NEED a strong core. After reading this you will have a basic understanding about how to develop a slim waistline, strong core, and defined abs.

1. UNDERSTAND THE CORE
Your core is more than just your abs. Your core consist of of a variety of muscles, some of which work deep below the surface. ¬†I don’t want to get super technical because, well, its no fun to read and makes this shit more difficult than it has to be. ¬†So, to keep it simple, think of your core as a belt that not only wraps around your abs and lower back, but your gluteus and pelvis. ¬†You must train your core as a whole. ¬†The benefits stretch well beyond physical appearance. ¬†Yea, I said it, doing hundreds and thousands of crunches will not strengthen your entire core which will hinder your progress towards chiseled abs.

2. TRAIN THE CORE
Remember your core is a belt that involves more than just your abs. ¬†All of the muscles work together to support each other and you! ¬†If one area is significantly stronger than another, you put the weaker area at risk for injury. So, how do your train the core as a whole? Compound movements! ¬†compound movements are exercises that work multiple muscle groups at one time. ¬†Squats,¬†deadlifts, and planks are a few examples of compound movements to build a soild core. ¬†These exercises build strength, stability, and muscle in the core which is vital to brining out those abs of steel. ¬†In addition to compound movements, working each area of the core individually ensures there is no lacking. ¬†Crunches, hyperextensions, gluteus/hamstring developers, or any “glute” machine at your gym will do. ¬†A sample routine is included at the bottom of this article.

3. FEED THE CORE
I am about to give you the best possible piece of information you can ever receive on your journey to abs. ¬†Stop…Eating…Bullshit. ¬†Your diet is the most important factor in determining how strong, slim and defined your core will be. ¬†Consistently taking in cakes, pies, doughnuts, cookies, candy, soft drinks, white breads, pasta, fast foods, fried foods, alcohol etc… is not conducive to your goal. ¬†Have you ever eaten a combination of any of these foods and a few minutes later felt like it was nap time? That is called an insulin spike. ¬†Insulin is a hormone that allows your body to use sugar that you ingest from food for energy. ¬†When there is more sugar than needed in the body, insulin stores the excess as FAT. ¬†The previously mentioned foods are full of artificial sugar, carbohydrates and unhealthy fats that spike your insulin, promoting excess fat storage in your core. ¬†The bottom line is you must eat more vegetables, low glycemic carbs (carbs that don’t spike your insulin), healthy fats and lean proteins. ¬†A sample list of these foods is included at the bottom of this article. ¬†It is true, abs are made in the kitchen.

Get focused, train your whole core, clean up your diet, and build a masterpiece of a midsection.

Sample core routine:
* Barbell back squat x10 reps
* weighted crunches x10 reps
* glute/ham bridge x10reps
* front plank x30-60 seconds
***Complete 3-5 rounds***
***Use moderately heavy weight for the exercises that require it.***

Low glycemic carbs
* brown rice
* sweet potato
* oatmeal
* beans
* most vegetables
* grapefruit
* cherries
* pears
* apples
* oranges
* plums

Healthy Fats
* Avocado
* Almonds
* Cashew
* Pecans
* Walnuts
* coconut oil
* olive oil
* almond butter
* Natural Peanut butter
* Salmon
* Flaxseed

Lean Proteins
* skinless chicken breast
* 85-90% lean grass-fed beef
* 85-90% lean ground turkey
* salmon
* tuna
* shrimp
* eggs

***Many of these foods have diverse nutrient profiles, making them interchangeable. For example, salmon is a great source of healthy fats and protein.***

I hope this helps someone, somewhere

I’m always open to questions or¬†comments. ¬†Hit me up.

Be Well!