STOP setting FITNESS goals

STOP setting FITNESS goals

I recently had a meeting with a client about why setting just a fitness goal, really doesn’t do much for your long term success with fitness. In order really be successful - you need to go one level deeper than that.

TRICKS FOR MAKING YOUR DIET PAINLESS AND EASY

TRICKS FOR MAKING YOUR DIET PAINLESS AND EASY

In this post I provide my favourite tips for how a person can REASONABLY  stick to a diet. I'm all about providing actionable, small changes THAT WORK. In this post we're tackling nutrition and the struggle associated with keeping appetites at bay, as well as with being tempted by unhealthy options all the time.

I'VE PERFECTED THE ART OF THE GYM PLAYLIST

I'VE PERFECTED THE ART OF THE GYM PLAYLIST

Listening to music while exercising unites many of us when it comes to the world of fitness. All of us have different goals - but almost all of us listen to something while exercising. I’ve spent years mastering the art of the playlist that is not only enjoyable while lifting - but also performance enhancing.

3 UNCONVENTIONAL FITNESS GEAR HACKS

3 UNCONVENTIONAL FITNESS GEAR HACKS

In this post we go over 3 unconventional ways to use fitness gear to: get the most from your workout sessions and feel like you OWN the gym without feeling judged. Including why I suggest people wear hats in the gym, and why I personally leave my glasses in the locker room.

TOP FITNESS YOUTUBERS TO LEARN FROM

TOP FITNESS YOUTUBERS TO LEARN FROM

YouTubers can be hit or miss in the fitness industry. Here is our curated list of the best YouTubers who are not only creating informative and useful videos; but also entertaining and enjoyable ones. Subscribe for part 2!

HOW TO GET FIT WITH A 9 TO 5

HOW TO GET FIT WITH A 9 TO 5

On the road to long term fitness an important obstacle to deal with is the chaotic nature of modern lifestyles. Learning how to work around the limitations of a hectic lifestyle then is an important thing to do. This guide will show you how to achieve a healthy level of fitness regardless of what type of schedule you have. 

4 WAYS TO STOP BEING AN EXERCISE NOOB

4 WAYS TO STOP BEING AN EXERCISE NOOB

HOW TO STOP BEING A GYM-BEGINNER IN 4 HABITS.

5 MIN READ

Maybe you've been exercising for quite some time now, but feel as though you're stuck before the beginners threshold, or that you're in that "beginner zone". This can be because of numerous things; varying from your mentality, comfort with exercise, or other physical hangups (or simply experience level).

If you want to feel at home in the gym, take your progress to the next level, and move towards EXPERTISE - read this post.

1.) FOCUS

Avoid splitting your attention between anything other than whatever lift or exercise you are performing. Be mindful of your body moving through the contractions - pay active attention to every single part of the movement and be totally present in the act. 

There are two main reasons for this:

FIRST: the more obvious of the two - it well help you keep form. You'll build awareness for things like the tempo of the movement, where your form tends to break, and various other factors that higher level exercisers are familiar with

 

SECOND: you'll be able to perform better. This is especially true for weight training - but it equally applies to other exercise-types. Avoid getting too distracted by: other people in the gym, whatever is going on in your headphones, or generally anything aside from the movement itself. If you are successful in focusing harder on your exercise - you will surely be able to: last longer, perform more reps, or do more weight. 

Both reasons make this an ideal STARTING point if you aim is to give any of these a shot. 

2.) INTENSITY

You don't need to become the angry person screaming during their reps in the gym. You should become more intense during all parts of your workout though. Exercising with greater intensity and aggression will certainly help you perform better. More importantly it will help you discover that your real limits are much farther off than what you probably have estimated. CONSTANTLY ask yourself if you are ACTUALLY pushing yourself; or if you are just going through the motions. Just because the weights are higher than last week does not mean you have progressed as much as you could have.

Combine this approach with #1 to maintain safe and proper form!

3.) GRIP STRENGTH

MAKE SURE TO TRY IT OUT

Gripping something strongly, and more tightly will almost always produce better results. This concept does not apply to every single exercise but it is general and important enough to be mentioned here.

Something you can try at home: find something nearby that has some weight to it (a frying pan or something comparable). Once you've got it - pick it up, and put it back down again. Now do that again, but this time grip the object very tightly prior to lifting it. INSTANTLYyou will have more control and a greater ability to manipulate the object. Well, this also applies when working with dumbbells or weights in the gym. You may be surprised by how much your volume can increase with this in practice.

While this point mainly just applies to those practicing resistance training; the next one is much more universal...

4.) CORE ENGAGEMENT

A bit cliche - but that doesn't change the fact that it is often neglected. Keeping a tight core can help you maintain good form and control. This applies to most forms of exercise and lifts, although there are occasional exceptions. This can be a difficult thing to fully master, as your core is not just your abdominal muscles, but actually a group of supporting structures that include your abs.

If you're new to trying to engage your core, here is a good cue to keep in mind: imagine somebody trying to punch you in the gut, and how you would respond - by tensing up your stomach and back. It's important to distinguish this from holding your breath. You are keeping things tight, but still breathing freely!


There are two things to master on the road to expertise: CONFIDENCE and COMPETENCE. How well you believe you can do something, and how well you actually can. You won't be an overnight-rockstar with these tips: but they are deliberately designed to start building up both of these factors. Not only will you feel better in the gym, you will be performing better in the gym too.

Use the New-Years Motivation to Create Lasting Habits

Use the New-Years Motivation to Create Lasting Habits

BASICALLY: HOW TO CRUSH 2018

5 min read


A lot of people worry (rightly) about the possibility that their resolution will fall apart within a few months creating it. I don't think there's any problems with feeling a spike in motivation in January - but if you're feeling anxious about being unable to maintain that motivation going forward - read on!

Well, first of all - its a GOOD thing if you are worried about being able to stick it out; because it means that you are thinking critically about the possibility of life getting in the way. BUT that is where the pessimism should stop. In all my years as a fitness lover; I've seen two types of new years resolution-ers. The type that stick around, and the type that don't. Here is a list of some most easy-to-imitate behaviours stolen from the ones that stick around. 


1. Don't aim to be FIT, aim for HABITS

It's easy to say that "I want to get shredded in 2018" or "I want to weigh XYZ pounds", but this can actually be a big mistake. While it is important to set specific goals; I'd argue that in the case of new years resolutions especially - the emphasis should be on adopting a new behaviour. Even with the best plans in place, you can expect things to get in the way of milestones. And when that happens, you can start to doubt your initial goal. 

For example if you wanted to have a six-pack by June, and you haven't yet done so by May - it becomes really easy to start doubting everything. This is why you should frame your overall goal as a behaviour, instead of an outcome. Don't say "I want to have a 6-pack by June" instead think along the lines of "I want to hit the gym 2-3 times per week". It's much harder to get discouraged with this kind of mentality, since your success is not tied up with a hard-to-measure outcome (there's nothing stopping you from modifying this approach to be more in line with your other goals either).

It's just a very useful mentality because it helps you focus on the process instead of the results. Instead of fixating on getting that 6-pack you can instead focus on performing good workouts and building longer term habits. Don't write this off. The motivation you feel during this time should be leveraged to create something truly beneficial for your body and health.

2. Regularly THINK HARD on your goal and desires

What does that mean; "think hard". The basic idea is to do everything you can to keep your goal somewhere in the non-dusty parts of your brain. People don't lose sight of their new years resolutions because they're lazy or lethargic; but because their initial motivations slip into the background and get faded out. 

You can easily avoid this problem by regularly engaging the part of your brain that houses these motivations. Don't let it get dusty, and don't let it fade out. A good way to do this is to occasionally interrogate yourself about your motivations (side note; a great time to do this is on your way to the gym). Ask yourself the tough questions and come up with good answers; 

  • Why are you doing this? 
  • Why might you quit? 
  • How much will you regret not sticking to your goal in 6 months?
  • Whatever else comes to mind.
New Years Run

GET FIT AND STAY FIT IN 2018

Anything that makes you think about your goal itself, will keep it in your mind for longer - and THAT will keep you going to the gym longer. The more you understand and think on your own motivations, the more likely you are to continue to prioritize them. 

3.) Take it DAY-BY-DAY; WEEK-TO-WEEK; and MONTH-TO-MONTH

Focus on getting through January with your new goal intact. To do that, focus on finishing the week, and finishing the days in accordance with your goal. Just focusing on each day will let you break-down the overall ambition of your goal into a task that can be conquered on a daily level. With this mentality; each day you end up doing what you are supposed to do is a success; this reinforces the habits over outcome mentality we mentioned earlier AND helps you stay consistent on your path.

The "successful new years resolution-ers" I mentioned earlier STILL live and die by this mentality. Even though it is incredibly important to look out on your goals over a long period of time: there is absolutely no substitute for the value of the day-to-day effort, intensity, and work. And the good thing about this is that you can make tangible and measurable progress every single day, like I mentioned any day you lift (for example) is a success. This is a much better mentality than thinking of success as something that happens all-at-once with something like "super-toned-6-pack-abs". 

New years can be a time for wishful thinking and echo-chambers, or a time that can genuinely be the start of something great for you - something that will help you for years to come. If you are feeling inspired this month: I earnestly recommend that you use this motivation to set yourself up for lasting habits instead

How to be fit on a fulltime schedule

How to be fit on a fulltime schedule

For many, the full time schedule is an absolute death sentence for their fitness. It's also common for it to be an equally fatal sentence to their social life, free time, and overall sanity. But what if I told you there was a very simple way to do something about this (at least as far as fitness goes)? 

Staying fit in Fall 2017: How to be healthy in September

Staying fit in Fall 2017: How to be healthy in September

It doesn't matter if you're  a student returning for classes - or just someone returning to work - the truth is: summer is ending for all of us. Winter indeed, is coming. But before it gets here, we have to deal with the fall. For people who fell off the wagon over the lazy summer months, and those who want to get fit and stay fit this fall - here is a handy list of top advice to help you succeed.

3 Problems With the Traditional Personal Trainer

3 Problems With the Traditional Personal Trainer

3 often overlooked problems with the traditional personal training format. This format may work for those that can afford it, but it's not for everybody. Check below for what the problems are as well as an alternative to it.