Set goals – Being driven to train comes with years of discipline. We are not always motivated to train no matter how positive we feel. Especially when we train at least 5 days out of the week. Setting goals gives us the mind set that on days when we feel we have earned enough merits of hard training we ask ourselves qualifying questions like: Is this really enough? It could be a question of am I where I need to be to look how I want on the beach? To fit in that dress? To be ready for that photoshoot? Before reuniting with family abroad? Have something big to aim for and set small weekly targets until you get there.
Always push to the end – Sometimes it too easy to give ourselves credit when we train hard. We get a little pump in the gym and build a little sweat and feel we have done well. We compare ourselves to someone who doesn’t train at all and say “well I don’t go out like my mates, I don’t smoke and I don’t take drugs” We feel this is a good enough reason to slack. Finding poor justifications to have a poor session. If you can’t push yourself hard enough then get a personal trainer to help push you or a training partner who is hungrier than you for a good session.
Just start – Some people are skeptical of joining the gym as they feel when they go they will be the weakest person there and they feel intimidated. Funny enough I’ve found that there are many people that think they have to train at home first, change there eating habits and build up a level of fitness so they can “qualify” to attend or be a member of any gym. What people need to understand is all this structured planning are just excuses to prolong their success. Procrastination doesn’t build muscle. Actions do. Get it together and go to the gym. Join classes if you have to but do something.
Use correct form – If you need to start with lighter weight then do it. Some days you may feel weak. It could be lack of sleep or just general tiredness. We can’t avoid it in some cases. When this happens it would be advisable to use a lighter weight. Throwing the weight around using momentum like your dancing isn’t going to achieve much. I’ve seen people do bicep curls whilst doing mini squats at the same time. Sore quads after a bicep curl isn’t the focus we are looking for. I’ve seen a bar being stacked with weight and a person perform a quarter squat on a 1 rep max. There was more effort in stacking the weight on than the actual squat itself. If in doubt then speak with a member of staff at the gym, watch some YouTube videos, sometimes asking the one who looks experienced in the gym may help.
Learn from people who have achieved what you want – It’s said you should surround yourselves with positive people. In the same way you should follow and learn from the experts who have done what you are aiming to do. Some people have different theories in how they train to achieve their goals. Just find what works for you and see if you can achieve good results using the same plan or technique. If it doesn’t work then move on and try something else. You may not get it the first time but good practice can reap you big rewards. Some people who are good at training aren’t necessarily good nutritionists so take whatever they are good in and something else from the next person. Learning is power, so with more knowledge you are gaining more power.
Have the right supplements – Training hard will give you good results but having the right supplements will help to aid a strenuous workout. BCAA’s during a resistance session could help to prevent muscle fatigue and in some cases cramps. Isotonic or a drink with glucose could help to replenish glycogen when it is running low during a training session. Whey protein after training is the optimal time to have a whey protein and hydrolyzed is probably the best to have but ultimately you should find out which is fit and suited to your goals. I personally use PhD Nutrition as it is a pharmaceutical grade with regular batch testing to make sure it is clean and good for my body.
Put food over supplements – Although I am a sponsored athlete and use supplements I would put food as the paramount form of nutrition for the growing body. Supplements are mainly targeted at certain roles in “addition” to a healthy diet and in some cases can replace some meals on a very busy schedule but at no point should you put supplements before food. Preparing your food before you set out in your day is like the first step in achieving a good body and healthy mindset.
Mix up your training routine – When you train, you should always have a new routine every week. Many of the biggest Olympians step in the gym and decide what machine they will use depending how they feel. You can stick with certain body parts on the days but change the order and maybe even the rep range. My clients have no idea what they will be doing in each session, as I don’t want them to program themselves to have a relaxing session.
Listen to your body not your mind – Sometimes before you get to the gym you we’re fully geared up mentally then you get there and you almost feel mentally depleted. The explanation behind it is almost unexplainable but it happens. Sometimes you have to go against the grain and just train. I used to have a training partner who used to see me in this state on many occasions and he would say “Don’t think about it” sometimes we need to block out everything around us which could include personal issues and not think about it. Maybe plug in some music and just train. Some days we may have over trained, not received much rest or just physically ill. We need to take these signs as a “sign” to take a seat and relax. I feel guilty sometimes even if I feel sick. As long as you know within yourself that it is not an excuse to put your feet up then the next time you hit the gym, hit it hard. Make up for lost time and really put in the work.
Buy clothes to fit your future body - Just like setting goals, this helps you to re-confirm the decision you have made by working towards another goal – Fitting in new clothes. The more expensive the better, this way you won’t want to waste your time. Whether it be a few waist sizes smaller or for someone who is looking to gain weight then purchase the next size up and aim to fit it. Telling people what your goal is again forces you to aim high because it’s not just a secret goal but you wont want to disappoint anybody. This is why I do competitions and photoshoots. The last thing I want is to go on stage unprepared or look out of shape. If I’m prepping for a shoot, again I don’t want to have images circulating on social media with me in terrible condition, unless its for the purpose of a before an after shot.
Written By Roger Snipes: Facebook Fanpage
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”
- Bruce Lee
“Always be yourself, express yourself, have faith in yourself, do not go out and look for a successful personality and duplicate it.”
- Bruce Lee
“To hell with circumstances; I create opportunities.”
- Bruce Lee
“I’m not in this world to live up to your expectations and you’re not in this world to live up to mine.”
- Bruce Lee
“The doubters said,
"Man can not fly,"
The doers said,
"Maybe, but we'll try,"
And finally soared
In the morning glow
Watched from below.”
- Bruce Lee
“If you love life, don't waste time, for time is what life is made up of.”
- Bruce Lee
“Adapt what is useful, reject what is useless, and add what
is specifically your own.”
- Bruce Lee
“Be happy, but never satisfied.”
- Bruce Lee
“Don't fear failure. — Not failure, but low aim, is the crime. In great attempts it is glorious even to fail.”
- Bruce Lee
“Knowing is not enough, we must apply. Willing is not enough, we must do.”
- Bruce Lee
“The key to immortality is first living a life worth remembering.”
- Bruce Lee
Born: 27 November 1940
Died: 20 July 1973
Founder of Jeet Kune Do
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Best Of Arnold Schwarzenegger: cutandjacked.com/Best-Of-Arnold-Schwarzenegger-Photos-Quotes
Fitness. It’s the first thing some think about every January 1st or when they have an upcoming event where they want to look amazing but it’s the last thing to be checked off on our giant “to do” list. We look at fitness as “a thing” we have to do to look better, to lose weight or gain muscle. For many of us it has a negative connotation – something we have to suffer through in order to reach a certain goal. “No pain, no gain”. But what if we looked at fitness with a whole different attitude – gratitude. Something to be thankful and grateful for.
When we think of being grateful, we think of the BIG things in life – a roof over our heads, a job that pays the bills and a family that loves us. But what about the smaller things like being able to walk up a flight of stairs, play in the yard with your family and the ability to move? Our fitness is often over looked and taken for granted. It’s something we’ll focus on when we have more. More time, more money, more incentive. But what if your fitness abilities were taken away from you?
Fitness isn’t all about fitting into your favorite clothes. It’s about how great moving makes you feel and the awesome things you can accomplish with the incredible body you have. When our ability to use our bodies is taken from us, we regret the things we didn’t do when we could have. You hurt your knees and you wish you could take up running. You break your arm and you wish you could toss the ball with your kids/family. So why not try living without regret and doing things just because you can. I’m not usually one to toot my own horn, but in the last year and a half alone, I ran the distance of the United States. My body and fitness allowed me to put one foot in front of the other for 3500 miles. I didn’t do it to lose weight, win a contest or because someone was chasing me. I did it because I could. And I am extremely grateful that my body and fitness level allowed me to experience every mile of it.
I challenge you to look at fitness in a whole new light – with gratitude. Walk into the gym with a positive attitude. Be thankful that you can ask your body to do something and it will do it. Be grateful for the pride you feel after a great workout. And most of all, appreciate the amazing moments you will experience when you are grateful for what you have.
Tip: Did you know that your level of fitness is what got you here? Before you were born, you “ran” the most important race of your life. In essence, you competed in a race to the distance of the moon against the entire population of the US and Japan and you won. In the survival of the fittest, you won the ultimate prize – life. What are you going to do with your prize?
Written By Tera Busker
We all have choices. There will always be a fork in the road and we will have to choose which path to go down. Go down path A or path B? Each “path” or choice we make will give us a different outcome. Some of us choose a certain “path” because it’s easier – a straight shot that is easy, flat and comfortable. Others choose the more difficult path that requires work – lots of hills, twists and turns that take us out of our comfort zone. Most people choose the easy route, because it’s predictable and there are no surprises. We know the route and it’s familiar to us. It’s scary to step away from what we “know” and do something that is different.
It’s 5 am and the alarm goes off. You can choose to stay in bed, hit the snooze button and go back to sleep like you do every morning or you can choose to put both feet over the side of the bed, lace up your shoes and head off to the gym. It’s dinnertime. You can pick up the phone and order a pizza for delivery or you can take a few minutes to make a healthy meal and take the leftovers to work the next day. It’s a choice. Take the easy route and stay exactly where you are in life, or take the harder more rewarding route that takes a little bit of work but will take you to where you want to be. It’s a choice that you have to make for yourself. Do you really want to feel better, have more energy and live a better quality of life or are you content doing what you are currently doing right now and never experience what will happen if you take the more challenging road?
I decided to go down the challenging path and it has taken me to places I could have NEVER dreamed of. I have pushed my body to its limits, ran half marathons, climbed to the top of a mountain, completed in strength and fitness competitions and I have an incredible job where I am able to be a part of so many people’s journey into health and fitness. I know if I continue to take the more difficult road in life, I will experience so much more than I can imagine. It will not be easy, and at times I will want to quit. There will always be gooie pieces of “chocolate cake” and a warm cozy bed in my way, but if I side step the obstacles and continue to put one foot in front of the other, the journey will be worth it.
Make this your mantra for the month: “TODAY I am choosing to live a healthier lifestyle and I am going to stick to it. Yes there will be bad days and slip-ups, but that happens to the best of us. I cannot and will not let that get in the way of something that I want. I deserve to have the life I want and I am willing to work for it. NO EXCUSES!”
Written By Tera Busker
I often hear people say, I need to workout, but I just can’t get motivated. Even seasoned athletes experience highs and lows occasionally before getting started.
There are so many ways to motivate yourself to exercise, and I want to share some ideas that have helped me. Sure I’ve had days when I’ve struggled with exercise. Just like everyone else, there are days when I’m too tired, or have too many things scheduled to find time to exercise. With 2 full time jobs, I have a plate full of responsibilities and everything seems to require top priority. But my workout is my time for myself, so I have a secret stash of motivational jolts that keep me on the fitness trail.
The post-workout high. I always feel on top of the world after a good workout. I feel strong, confident and like I can accomplish anything!
“Me Time”. This is your special time for yourself. While many make time to take care of others (kids, husband,wife other family, co-workers, boss), they often neglect taking time out for themselves. Make your “you” time a priority, and don’t break that exercise appointment.
The dread of feeling disappointment from not exercising. I hate the guilt, frustration and feeling like I have missed something very important when I skip my workout.
REWARDS!!! After every fitness milestone, I reward myself with something. It doesn’t have to be anything expensive: a book, shoes... new training gear. If I am having trouble getting motivated, I remind myself that after I reach my goal I will be sporting new gear.
Stress relief. Stressed from a long day at the office? Get out and work it off. It really helps to have this physical outlet to let go of all that tension.
Fitting into “new” old clothes. Remember that great pair of jeans, shirt or dress that you are just dying to wear again? Remember how amazing you felt the last time you wore them? Enough said – get moving so you can wear them again!
Time for contemplation. Sometimes, I enjoy losing myself in my thoughts when I exercise. I’ve found it often helps me uncover solutions to daily problems.
Find a workout partner. Not only is it much more fun to exercise with a friend, you have a sense of responsibility to them to keep your workout appointment.
Hire a coach or trainer. Worth the money, if even just for the motivation and the accountability of having to keep an appointment.
Keep an exercise journal. People who keep a journal of their workout routine have a far better chance of success than those who do not. The journal is your own personal checkpoint to remind you where you came from, where you are now and what your intended goal is to be.
Written by Tera Busker
One of the hardest things about exercising is sticking with it. And, let’s face it, a walk here, a bike ride there and an aerobics class every now and again isn’t the stuff good, strong bodies are made of. But, if you can keep up your motivation for a couple of weeks, it will become a habit – and you’ll truly see and feel results.
Here are six simple steps to make fitness as natural as breathing:
Timing is everything. Workout at a time that fits your schedule. If you plan to hit the gym after work, but often stay late at the office or have social engagements, it’s going to be hard to make your workout a regular part of your week. For most people, mornings are the most realistic time. If you can get up an hour earlier for one week, you might find that exercise wakes you up and energizes you for the rest of the day.
Seek convenience. Inconvenience is the #1 reason for not working out! Find a gym that is close to your home or office, exercise outdoors during lunch or workout at home. You can build a home gym in your basement or spare room – it will save you the travelling time! For as little as $100 you can invest in a mat, bands, ball and free weights all of which are excellent tools to get you started on a strength training program. For cardio you can take advantage of the great outdoors and get out for a walk, run or bike ride.
Make it a “given". Schedule a time to workout. Write it in your day planner and treat it like you would any other important meeting. It’s best to pick a time that works for you every day so that when, for example, 6:00 pm rolls around you know it’s time to get ready for your workout. Make sure your friends and family know that other engagements will have to wait until after your exercise time – this is YOUR time to do something for YOUR health. The more you and everyone else in your life become accustomed to scheduling around your workout, the less likely you’ll be to blow it off for other activities.
Think ahead. Half the battle is being organized. It doesn’t take much. While you’re packing your lunch or laying out your clothes for work the next day, be sure to pick out clean exercise clothes, pack your gym bag and fill up your water bottle so you can get up and go in a hurry. If you are working out at home, make sure your exercise area is neat and clutter-free before and after each session so you won’t get distracted by cleaning the next time you exercise.
Talk it up. Decide that you’re going to be that person in the office or around the neighborhood who is awe-inspiring for motivation. When co-workers start noticing your transformation, tell them that you now exercise four to five times a week. Make it a character trait, a fact of life — not just something you’ve been dabbling in lately. Hearing yourself describe your life in this way makes it real — and will inspire you to keep it up.
Become an addict. The truth is, the “feel-good chemicals” released during high intensity workouts can leave you craving exercise. If you can reach the point where you yearn for that fitness “high” the way someone might desire coffee, motivation will no longer be an issue. When you are exercising don’t forget to drink plenty of water and eat healthy foods that will refuel your body for the next workout. You don’t want to sabotage all of your hard work!
Written By Tera Busker
“Success isn’t overnight. It’s when everyday you get a little better than the day before. It all adds up.” – Dwayne ‘The Rock’ Johnson
“There’s no substitute for hard work and getting out there and busting your butt at whatever it is. Nothing comes easy. You can overcome so much just through hard, focused work.” - Dwayne ‘The Rock’ Johnson
“If something stands between you and your success – move it. Never be denied.” - Dwayne ‘The Rock’ Johnson
“With drive and a bit of talent, you can move mountains.” - Dwayne ‘The Rock’ Johnson
“In 1995 I had $7 bucks in my pocket and knew two things: I’m broke as hell and one day I won’t be.” - Dwayne ‘The Rock’ Johnson
“Growing up, I had nothing. We were pretty much broke. Someone told me, ‘Once you’ve been really hungry, you’ll never be full.’ I’ll always be hungry in some way and motivated to get what I want.” - Dwayne ‘The Rock’ Johnson
“Success isn’t always about ‘Greatness’, it’s about consistency. Consistent, hard work gains success. Greatness will come.” - Dwayne ‘The Rock’ Johnson