How to Be Strong, Happy, and In Control

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In my early twenties my life was filled with parties, late nights, junk food, and a million excuses as to why acting like a kid was more important than living in your real world. I ate fast food on a daily basis, sometimes twice. I drank and hung out until the sun came up and then did it all over again. My goals looked nothing like they do now. Back then, goals looked something like this “Have enough money left over at the end of the week to eat.”

I thought I was happy. I was hanging out with my best friends all the time. I worked, bills were paid, and even though I didn’t know where I would sleep, I still thought life was awesome. Then it got old and I realized I was stuck in a life threatening loop of danger. I wasn’t a teenager anymore and I needed to change before something bad happened, and the way things were going.. it was going to happen.

After struggling to make it through the days and realizing I wasn’t happy, it was time for a change. It was time for me to get control of my life. At this time I wasn’t strong or in control. I was fat, sick, and on my way to an early death if I didn’t shape up.

When we’re faced with a situation like this there are two things we do. First we either correct it and take control and make positive changes or secondly, we accept it as fate and wither away to nothingness. Luckily, I wanted more for my life and decided to grab the reigns and take charge.

After I met my now wife I knew I had to do something about my body and mind and make corrective measures to heal and flourish. I started a workout program and began to exercise four or five days a week. I started lifting weights and doing cardio on machines at the gym. The exercise worked well for my body and combined with the nutritional changes I made, my mind also improved. At the time I also began reading more than I ever have. Self-help books, relationship books, and exercise books took up my time. Through this process of daily action and a commitment to success, I got control of life and found the happiness that was already there.

How to be strong-

Becoming strong in the physical sense is a process that takes time. I am still nowhere near where I should be in terms of strength, but daily actions are improving it everyday. Being strong in an emotional and mental sense is something we all are and the only way to see it is by needing it. When I was homeless and had no hopes for the future, it was my inner strength that helped me tackle the obstacle and continue on the way.

Getting strong physically is done by doing exercise. Lift weights, climb, roll, jump, and run. Focus on bodyweight exercises first if you’ve never trained before. Do push-ups, pull-ups, dips, squats, lunges, and crawl. Graduate to dumbbells and kettlebells and then grab a barbell. The basic exercises are and will always be the best thing for us. They’re not sexy and doing it over and over can get boring, but so fucking what. Do it anyway. Squats, presses, deadlifts, and carries. Train three or four days a week. Do some other types of exercise other days if desired. Walk, run, swim, do jiu jitsu or karate, or box.

Finding inner mental and emotional strength will be easier when your body is strong. You can dig up some of the strength within by talking to yourself in a positive way. Motivate yourself through movies, books, people in your life, and talk yourself up. Ditch the negative style of thinking we often fall into and see the true nature of your powerful self. Do this daily.

How to be Happy-

You can either be happy or unhappy and it’s entirely your choice. Nobody or no thing can dictate your happiness. You can choose to be happy and grateful to be alive and where you are right now or you can choose to be miserable, angry, and depressed, unhappy with where you are.

Often people tend to turn towards things outside of themselves to find happiness. Some people turn to other people and think relationships will make them happy. Some turn to drugs. People turn to sex to find happiness and some chase the dollar and end up workaholics trying to find happiness. Many times we put different objects in our mind and say “That’s the thing that’ll make me happy.” Maybe it’s a house, a car, a vacation, a concert to see your favorite band, or a movie you want to see.

By looking externally for happiness you push away the true happiness within you right now. It’s all perspective. You can dread your life situation or you can be grateful you have it better than someone else. Be happy by appreciating your life, your thoughts, your ability to choose your destiny, and then make shit happen.

Nothing will ever make you as happy as accepting your life and accepting that you are strong, powerful, and capable of doing anything you wish.

How to be in control-

Stop letting the negative thoughts crush your hopes. Be strong in every way and practice your gratitude and appreciation. Set goals for your life and stick to them. Make them happen. Get your hands dirty and don’t wait for anyone to tell you it’s okay. Just fucking do it, now. Be in control by becoming the captain of your ship. Do not put your destiny in the hands of politicians or employers. Choose to be the leader of your life.

Start right now and write down what you want in life. Write down what a perfect day would look like. Be specific. Write down what time you’d want to wake up, where you’d want to wake up and next to who. Write down what you would love to happen when you woke up and then keep going through the entire day.

If you write it, you can do it and it WILL happen.. If you do the work. And you are strong enough and capable enough to do the work. So go fucking do it. Stop letting others control your life. Grab the wheel and do not let go. You are in charge now. You are in control. Make it happen!

Live Your Life ACTIVATED!

Get Your Health in Order

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Stop being lazy and get your health in order. No more running around like a teenager on a Friday night eating ice cream and crap. It’s time you stand up and get your shit together. Throw away the cookies, the candy, the chips, and all the pastas. Stop eating added sugar and fix your health through the foods you should be eating.

Get off your ass and start to move, every day. No more excuses about exercise. It’s time you get up and put the effort in to fix your health. Walk every day, do a fitness class a few times a week, go to the gym and lift. Do something. You never know how needed exercise is until you’re in the hospital staring at the ceiling with your clothes ripped open.

You have loved ones that need you around. You have loved ones who wouldn’t know what to do if your health took a devastating blow. You are the captain of your life and nobody can make you do anything, but wouldn’t you feel better about yourself and life if you exercised and ate well?

Damn right you would. When you exercise, your body releases feel good hormones and operates better. When you eat well, you burn fat, build muscle, and your body feels better.

It’s time to stop acting like a lazy lump and take control of your health and ditch the excuses. There is nobody that is too busy or too out of shape for exercise and good nutrition. Start with a walk and a salad. Do it again tomorrow and then do it the next day. Find a professional to help you if needed. Go buy food at a farm instead of the Quickie Mart. Stop eating sugary snacks and say you have cravings.

When you don’t control your cravings, it’s weakness that doesn’t need to be there and shouldn’t be either. You can grab a healthy snack instead of cookies, but you choose not to. Stop making childish choices and act your age. I don’t want to come off as harsh but instead, honest and straight forward. What I am writing here you already know and there are days when you think about that. You know a healthy food from a shitty food. You know walking is good for your body and mind. You know exercise gets easier when you practice.

Why don’t you do these things?

I’ve seen people who were walking heart attack risks turn their lives around and completely change their life. It wasn’t easy, but they did it and they didn’t give up. They asked for help. They asked questions. They made sacrifices. They saw results.

You can do this too. You have the power, the energy, and the willpower to do it. Stop defeating yourself before you get started and tackle this journey. There are people close to you who can help you. There are people close to you who want to help you. ASK. Get your health in order, right now.. before it’s too late!

You Need to Be Strong

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We need to be strong. Strength is a key to living an activated life. Whether it’s physical or mental strength, we need. Most of us don’t train the body to be strong. The nation is filled with couch potatoes and office workers who don’t get physical with fitness and it’s the weak who feel the burn of dis-ease, discomfort, pain, and unhappiness. Getting physical in a gym, outdoors, or other form of activity is a key to happiness and living a strong activated life.

To be weak is a disservice and in my opinion a disgrace to the hard men who fought for our freedom and continue to do so this day. They sweat and bled for our freedom and for us to live comfortable lives. We must be strong and courageous as a form of gratitude for their hard work and for our gratitude to be free beings.

Strength is your ticket to a fun ride through life. Being weak means being stuck, hurt, sick, and overwhelmed. By training for physical strength we increase our mental strength and that helps in other areas of life. Mental strength is also something we don’t recognize we already have within our minds and bodies. Pregnant women don’t know how strong they are until they go through labor and delivery. Moms and Dads don’t know how strong they are until they get through long sleepless nights that turn into days and weeks. Wives and husbands never know how strong they are until they need to stand by their loved ones side and be the strength they need.

We often don’t test our strength or mope through days feeling weak. The truth is, a change of state of mind can quickly show your strength. We also must find ways to test our strength. Some do it in the gym, others do it on the farm. Some people run Spartan races and others roll in Jiu Jitsu class. The test of strength improves ones strength.

If you don’t feel strong in your mind and body then you need to work on it, today. Lift weights, run a mile, hike a mountain, go volunteer, do something that shows you your strength and then, improve it. Daily.

Lifting weights makes the body strong. Meditation can make the mind strong but testing your emotional, physical, and mental strength will make you stronger everywhere. Some women come in the gym and ask for the three or five pound weights. We don’t have any. Those weights are for my not even four year old daughter. She lifts them overhead and walks a hundred feet. What the women find out quickly is that they’re stronger than they think they are and I’m going to make them stronger.

If you believe you are weak then you’re going to be weak. Develop a tougher mindset through challenges. Make commitments that scare the fuck out of you and then do them. Challenge yourself in the gym and break past any comfort zones you have set up for yourself. Be strong for yourself and be strong for others. Somebody needs you to be strong, do not fail them. Make a promise to yourself to improve your strength and do it now.

Taking Extreme Ownership

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I sat by the fire a few hours after the kids went into the cabin and my wife joined them. Alone outside in the woods by the crackling fire I began to look deep within my heart and soul, in my mind and agendas. As I sat there I began to question my actions and non-actions. Realizing that I was making excuses in different areas of life, I asked myself what needed to happen to make progress and get past the excuses.

For a few weeks I’ve been listening to the Jocko podcast, every Tuesday I believe he puts out a new episode. It struck me right in the gut and has been helping me get over the obstacles I create in my life. Normally he reads through a military based book and discusses it and then answers questions from people across the world. He wrote a best-selling book called Extreme Ownership and I don’t need to read it because I get it. The whole point of the book is simple, own everything with one hundred percent responsibility and take charge of your own life.

Simple I thought, and as I got back into the swing of things at the gym and home life I realized much of the problems going on in my mind are created because I’m not owning my responsibility. Before the trip I felt stuck in my writing and actually thought I’d never find something to write about. I didn’t meditate for about a year because I made the excuse of not having time and kids keeping me from doing it.

What all that is was bullshit and fake assumptions and negative thinking. Own it I told myself. Get after it I said. Words enveloped in my language from listening studiously to Jocko and Echo talk about being disciplined and in charge.  I call it living your life activated and being awake and alive. Mantras I preached and lived by but words that fell off my shoulders. Being stuck was nothing more than laziness and ill thinking.

The power of negative thinking and burn out can be soul crushing and when we let it linger, it causes excuses. One of the best things that ever happened to me was learning how to say no. I am a generous person and I often give my help to those who need it without question. I drop everything, change plans, do things I don’t want to do to give my help, but learning how to say NO and being okay with it was a game changer. You can call it being selfish but I call it putting my own mask on first. What I found is that being spread thin and sympathetic left me burned out and there came the excuses I created for “writer’s block” and not meditating.

As I learn from the Jocko podcast and through the art of living I learn that we must act, even if we don’t want to. We must find the courage to fight our fear. We must push through the obstacles in the way of our dreams. We must take full responsibility for everything and not be a circumstance of the situation. We create our lives through our thoughts, our beliefs, our goals, and none of it becomes possible without action. Consistent action.

My excuses and failure to see the negative self talk and lack of acceptance of responsibility left me confused, frustrated, and stuck. Now that I stand awake again and alive, my mind is activated and my energy is charged towards action. If you ever want to achieve your goals, live your best life, be activated, and fully charged you must own your journey and accept full responsibility for all that stands in your days.

5 Tips to Help You Get In Shape

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Getting people in shape is what I do. At my gym I’ve helped many people lose weight. Some lost up to fifty, sixty, and even eighty pounds. As time goes by I continue to learn about what helps people get results and what keeps people from getting results. There is a fine line between being successful and failing and often the person who fails needs to tweak one thing and the results will come.

On my gym blog and in some of my books I have numerous posts or chapters about diet, exercise, sleep, and getting in shape. For awhile now, it’s bored me to write about it anymore but today I wanted to share some tips that will help you get in shape.

1. Believe in Yourself

I’m writing this first because without the belief that you can achieve successful results in your fitness journey, you’re not going to get anywhere. Believing in yourself is a powerful tool we fail to use and often our negative thoughts and fears prevent us from taking action. If you don’t believe in yourself you’ll end up skipping a workout and eating crap food. You must have a complete and total confidence in your abilities to get in shape. If you can dream about being fit, strong, sexy, and in shape then you can do it.

2. Ten Thousand Steps A Day

When new people come into my gym the first thing I find out is their current fitness level. Do they exercise daily? Do they do zumba, run, crossfit, walk, jiu jitsu? What I often find is that many people do nothing. They don’t even walk. Often the first tip I give them is to get their asses moving and get on their feet. I’m a big believer in the ten thousand step challenge I’ve seen around the internet. Basically all you need to do is walk and move throughout the day to get those steps. In today’s society we don’t walk as much as we should. In the morning we walk a few steps to the car and get to work. Once there we walk a few more and sit down for eight hours. By the time work is over we have maybe two thousand or three thousand steps. It’s not enough movement and not moving enough will kill you. Get up and walk. Grab a fitbit to help track your steps if needed.

3. Have More Sex

This is strange for people to hear but it’s the truth. People who enjoy a lot of sex and exercise are in better shape than those who don’t. Sex releases an array of feel good hormones and chemicals and they help you feel better, more confident, and full of energy. Sex helps relieve pain, reduces stress, boosts heart health, helps you sleep better and leaves you in a better mood. All of those effects are extremely valuable to you when you’re on a weight loss journey.

4. Find a Gym Buddy

Having a gym buddy to work out with is awesome. The two of you can help keep each other accountable and on track. When one starts to slow down and the other is going strong, a few motivating words can help you push through. Having a gym buddy with the same goals as you will also help you stay accountable with your nutrition, if you make that important. Setting times to workout together will help you show up and seeing your buddy work hard will help you work harder. Find someone you can train with and make sure you work together.

5. Meditate

I’ve been a big fan of meditation for quite some time now and have fell off the wagon for about a year. I recently added meditation time into my schedule again and so far the effects are noticeable. Meditation will help you relax and focus and knock away some stress in your life. All it takes is two minutes to start. The best time to start meditating is right now and you don’t need any special skills or talents to do it. Simply sit down, close your eyes, and breathe in and out. Don’t focus on an outcome or have expectations, just be. By adding meditation into your routine you help relax the body and clear the mind, which will leave plenty of room for action on the things that will help you get in shape.

The whole secret to getting in shape is to consistently apply what you learn about living a healthy life. There are no magic bullets and quick fixes. It’s going to take time to improve your endurance, to get stronger, to build muscle, and to tone up. But by persistently attacking the day with the positive steps needed to be successful, you will reach your goals. Now, go do it.

Don’t Let Your Thoughts Stop Your Results

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There I was sitting in front of the computer. I sat down ready to type up a new blog post to share with you when it hit me. I don’t know what to write about. I don’t know what to share. Writer’s block many people call it but what I see it as now is an excuse. Plain and simple, an excuse to not do the work. My mind was playing tricks on me. It was telling me that I didn’t know what to say, that I had nothing to share, and that I was blocked and should just quit. Since I listened, nothing got done.

This is very common among us all today. We talk ourselves out of action. For one reason or another we come up with excuses as to why we can’t get shit done, why we fail at this thing or why we ignore another. Your thoughts are extremely powerful and they will make or break your results.

If you’re caught in moment where you find yourself playing down the importance of a workout, trying to dig up an excuse to sleep in or skip the night session and head straight home, you’re thinking is going to prevent you from doing what you want to do and what you know you should do. Negative self talk is one of the biggest factors in the prevention of success and getting results. It’s up there with fear. Most of the time negative self talk comes about because of fears we have running through our mind.

If you grab hold of a fear or a negative thought it’s like making cotton candy. First you start with the stick (fear) and then it goes into the machine where all the sugar (negative thoughts) is flying around. Soon the stick is full of plump sugar air, cotton candy (Excuses/Prevention/Non Action).

It takes a lot of brain power and energy to be aware of these situations and the thoughts that come up in our minds and therefore we often get crushed by them because the effort to fight through leaves us exhausted, or we don’t fight it because we’re already exhausted. You need to get out in front of this and start your day off right. Meditation or Affirmations are a great way to set yourself up for success and results.

When I wake up and head to the gym in the morning I listen to affirmation audiobooks. I’m putting positive thoughts into my mind and avoiding the common negative self talk such as “I hate going to work” “Why can’t I do this..” By jumping ahead of the negative thoughts that are definitely going to come, I’m building a barrier that will work to prevent it from capturing my thoughts and pushing on excuses.

You also don’t need a long time or a morning to stop the negative thoughts and fears from controlling you. All it takes is a body posture change, a scenery change, or hearing something that motivates you.

Your thoughts control your life. We think over fifty thousand or so a day. Make an effort to make the majority of them positive and productive thoughts and you will reach the results you desire easier and faster.

A Personal Hard Truth

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An inside look into the struggle I’ve gone through..

This was in my drafts folder.

It was written on 1/29/2014

I never posted it or finished it.

I laid my guts out in a moment of reflection and the act of writing it changed my life..

This was what I was going through in January of 2014.

A personal inside reflection..

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It’s easy to stand behind the stopwatch and yell out coaching cues while helping others get in shape. It’s easy to tell them what to eat and when to eat. It’s easy to side tracked and thrown under the bus when you have a hectic schedule..

And it’s easy to understand the frustration of your clients who aren’t losing weight when you yourself are slacking like Winnie the Pooh.

Here’s something you don’t know and don’t see..

I’m being honest..

And I don’t give a shit what anyone thinks. It’s honesty.

I’m slacking big time in the kitchen and I’m addicted to junk food.

Ice cream sundaes and whole bags of tortilla chips and salsa are consumed weekly.

Hamburgers and French Fries when out to eat..

I’ve gained 30 pounds in since Thanksgiving..

And I’m fat.

But right here, and right now..

It’s over. I’m done with the excuses and temptations.

I can’t go on lying to myself and not practicing what I preach.

…………………………………..

At that time I was closing in on 200 pounds.

Today I’m 180 and with more muscle which means I lost over 30 pounds of fat.

I go up and down and I battle the food temptations all the time.

I still battle the struggle of wanting to skip workouts and slack off like Winnie the Pooh.

One day at a time though. That’s how I look at it.

Make the right choice at this moment and worry about the next when it arrives. That’s what I try to say to myself.

BUT.. I didn’t workout for 10 days on vacation. I did a few pullups, chopped a little wood, and ate like a pig. Drank like a fish.

Getting back into the swing of things is killing me.

Doing 20 Push Ups feels like 50 burpees.

One day at a time.

One rep at a time.

One meal at a time.

You’re never alone in your struggles and you never know who else is fighting through the tough battles.

Look Up, Get Up, and Don’t Ever Give Up!

Let’s GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Reflections From The Woods

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For the past ten days I have been tucked away in the woods, vacationing with my family. We spent a few days at the lake and then drifted down to beach country for more days of camping. Both places hidden by tall trees, green leaves, the sounds of nature, and peacefulness. Being in the woods, in nature, for ten days is a rejuvenating experience. The clean air, the removal of self from the hustle and bustle of reality, and the chance to stop and unwind is fulfilling and something we should all do occasionally.

As I camped I had a few thoughts that seemed interested. One is about our reality. Our grind. The rat race we find ourselves in. Many of us wake up with an alarm clock to start days at ridiculously silly hours of the night. Immediately upon arising, we jump into life full steam ahead. Not much for a moment of reflection or a place for Zen. Through the centuries we developed life into a routine so far from who we are as beings, it’s easy to see why we have troubles in mind, body, and spirit.

I brought a notepad to write in on my trip and a jump rope to do some exercise. I did neither. It was perfect. I removed myself as much as I could from the life I’ve created with business and goals and simply spent time being with my family. We didn’t care what was going on, we just lived. The more time I spent alone in the woods, the more I realized it’s exactly where we should be. Settled with giant trees towering above, bugs flying and playing and living, birds signing their favorite tunes, and raccoon’s trying to find a bite on the ground.

When you sit next to a camp fire you lose yourself in the flames and the hot red coals, hot enough to catch any timber on fire in an instant. Glancing into the flames pondering life is a natural past time for millions of years. Men used to hunt or fish and gather during the day and then come back to where family called home and completely remove themselves from anything by sitting near the open flames of relaxation.

Nowadays we do things similar. We work all day hunting and gathering a paycheck to come home and lose ourselves in the latest television shows or iPhone apps. We consume commercials after commercials and television shows that brainwash into believing more is better and they breed jealously within the mind. We want and want.

As I relaxed by the fire one day before we cooked a dinner on a cast iron pan above the open flames of a wood fire I was reading a book by David Hawkins. There was one line that fascinated me. He wrote ” The fewer the ‘wants’, the greater are the ease and satisfaction of life.” This spoke to me on many levels as I’ve been trying to eliminate most wants and instead to appreciate all that already have. The way most of life works in America is chasing the ego’s desire for more, better, and bigger. Instead of simply being grateful for the things we do have, we continue in the race for what we don’t. This causes much unnecessary stress, scheduling, debt, overtime, and more.

Being in the woods in a plain rustic cabin I began to appreciate the simplicity. No fancy gadgets, no television or appliances, no rushing through the day from one thing to the next. Basic at the core, perfect as a whole. Satisfied with so little.

Spending time in the woods should be on everyone’s schedule. If you can’t make it happen, or you dislike camping, then find a beach to go to or a park and take your shoes off and embrace the Earth energy. Listen to the sounds around you. Appreciate the simple life of insects, animals, and lizards. Thoreau once wrote “Rather than love, than money, than fame, give me truth.” You can find that truth in the woods.

“Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influence of the earth.” ― Henry David Thoreau, Walden

12 Ways To Activate Your Life Through Fitness Today

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Far too many Americans are not engaged in a physical activity on a weekly basis. There are people all over the world who do not exercise or care to follow a healthy diet. One of the biggest complaints and excuses I hear is that exercise is hard workout and eating healthy is boring. This way of thinking is not how you live an activated life. Living without exercise or healthy eating is a shortcut to an early death, a life of suffering, a life of sickness and dis-ease, and possibly unhappiness.

Exercise boosts your mind and body and makes you feel better.

Eating healthy is awesome and makes the body healthier and more efficient, which leads to more energy and an increased happiness.

There is absolutely no excuse for not exercising and eating well.

It’s childish.

It’s a shame.

It’s disrespectful to your body.

We don’t like hearing the word “fat”.

We don’t like hearing people tell us to move more and eat better and to put the fast food down.

The truth hurts and we often feel powerless.

We believe we can’t take control of our lives and we believe that we’re stuck in the routine we created.

Bullshit.

You can change the course of your life and the health of your body right now.

Here are 12 ways to Activate your Life through fitness and nutrition… right now!

1. Stop eating Fast Food.

It’s a given. You eat fast food, you eat too many calories and store those calories as fat. Cut it out.

2. Drink More Water.

It’s the essence of life. The matter that creates all of life and everything we are. Without it, we die.

If you drink a glass of water a day, you need to up it to three, then four, then five, and keep going.

3. Move More

Daily exercise is important. Even a five or ten minute workout is better than nothing.

You have the time. Set it aside and do it.

No more excuses. No more complaining. Just exercise.

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4. Eat More Vegetables

Today, eat a salad. If you don’t eat vegetables, you’re being a baby.

Veggies are filled with antioxidants, vitamins, and minerals we need to function properly.

Go to the store and buy some.

5. Cut out Added Sugar

Doing this can jumpstart your fat loss and health almost overnight.

Foods that are processed have added sugars.

Put the f**king cookie down! 

6. Get to Bed Earlier

Sleep is crucial for our health and well being.

7. Set a Goal

Goals help us stay accountable and on track.

When you have a goal to follow, you do better work.

8. Get a Solid Program

Far too often when people begin to exercise and eat better they don’t know what to do.

Find a coach or a program that has proof of results and follow it.

Do what others have done before you.

If it worked for them, it can definitely work for you.

9. Believe in Yourself

You can do this. As a coach and gym owner I’ve seen people who were in worse positions than you get in shape.

I’ve seen people who could hardly walk lose twenty or more pounds.

You are a human being and you’re capable of being successful.

Choose to believe in your strength and determination.

10. Read Books to Get Motivation

Motivational books or stories of success are a great way to boost your confidence and esteem.

When you need to activate your fitness routine reading the story of how someone just like you did it before can help you find the drive to get to work.

11. Stop Listening To Yourself

Your mind can be a goal crushing evil voice.

It will try to keep you from moving. It will try to make the workouts feel hard.

Your mind will bitch about eating spinach and chicken again and again.

But your body can handle it and you have the power to change your thinking..

Or at least stop allowing the negative thoughts to dictate your actions.

12. Commit

This is your one life. You get out of it what you make of it and what you put into it.

If you’re not happy with the way you look or the way you feel, you can change.

Commit to yourself that you will get to work and stick with it.

Motivation can come from someone who yells at you to DO IT..

But unless you pay a huge amount of money, they can’t be there all of the time.

Motivation therefore will come from within.

Use your fear, your anger, your sadness.. use it to drive you through the workouts.

Use those feelings to keep you centered with your healthy eating.

YOU CAN DO IT!

Let’s GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Getting Motivated to Show Up

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As I drove to the gym with my kids to get there an hour before my next scheduled class, I thought about the workout ahead. My mind was racing with numbers. How many sets of squats, what weight, how many reps was I going to do. Let’s do eight, no I’m exhausted let’s do three, no three isn’t enough, I’m going for five. Then I thought about the sled drags, the pull-ups, the dips, and how many reps I would do. When I arrived, I was mentally exhausted from thinking so much, all while trying to listen to a Joe Rogan Podcast episode.

The mind went on and on trying to get my body to accept something less than it’s capable of. We all have these thoughts. Many of the members of my gym never realize how strong and able they are until I make them show me. For me, it’s different though. I don’t have a coach with me. My two kids are running around and I need to be quick. The motivation to move doesn’t come easy.

There are definitely days I let the inner bitch win. It sucks, but it happens. Do I regret it or dwell on it? No, I just pick up the pieces the next time and get rolling. On the days where I need to motivate myself to lift heavy, when I’m sore or exhausted, I just think about the men and women in the gym and how hard they work. I stand there in front of them telling them what to do and they do it. If they can, I sure as hell can. Of course I need to be motivated. Some days I’ll see my daughter sitting down on the big blue mat with her gorgeous eyes and beautiful smile fixated on Daddy. She’s watching me. She wants to see what I do. If I quit, she’ll remember that Daddy didn’t do it. If I give it my best, she’ll see me try hard and remember that Daddy worked hard. That’s all the motivation I need to push beyond my mind’s limits.

When you feel stuck and you don’t have motivation to exercise or eat well, it’s often not a simple fix but it requires some work. We don’t like hearing that word. Work is seen in today’s world as something that is hard, boring, a nuisance, a hassle, and more. We’ve become comfortable in our day to day lives and while we work our nine to fives, anything before or after that is a big no-no. Many people race home from work to eat dinner and then unplug. This is excellent for the mind but when it’s everyday, it’s a death trap.

Our minds and bodies are physically, mentally, and emotionally drained throughout the day. This is why exercise first thing in the morning is a great idea. Once we are zapped for our mental and physical energy through the demands of work, family, and social media, we don’t have much left. Getting to move in the gym seems like “hard work” and we refuse to sweat, to get sore, and to feel “pain”.

I used to be the same way. The couch is my best friend and every chance I get to veg out, I will, but most of the times, I earned it. The lack of movement and physical effort in our country is ridiculous and something that requires attention. It’s a shame to go through life without testing the limits of physical strength and mental toughness.

The problem is, people are not motivated to give it one hundred percent. This goes right back to the demands of our jobs, families, and more but when you see other people busier than you who working out hard, in shape, eating well, you have to question what’s going on. It’s not the demands of our lives, it’s our mindsets and the only way to ever break out of a slump and get motivated to live activated is by changing our mindset.

The mind will naturally try to talk you out of exercise. The negative thoughts and feelings will pile up and crush any sign of hope when we continue to allow it. How many times have you said you were going to workout tonight and then when it got closer to the time, the mind started saying things like “I’m tired.” “Tomorrow instead.” “I just don’t want to feel the burn..” and more?

Ninety nine percent of the time, starting a workout sucks. The heart is comfortable, the muscles at ease, the lungs relaxed. Getting the machine running is much like warming up a car in the winter. You start it, turn the heat on, and let it warm up. The body works almost the same way. When you begin, you warm-up. You get the joints moving, the heart rate slowly increases, blood starts pumping faster, the breathing changes, and then before you know it, you’re warm and ready for exercise. You started. The hardest part is over.

I guess what I’m trying to say is, it’s never easy to get moving and jumping into a hard workout. But the more we do it, the better we’ll feel and when we start off the workout right, it feels better. The hardest part of working out is showing up. When you show up, you already won. The mind is ready, the body is as well. When you fight yourself in your mind with the thoughts of skipping or the thoughts of difficulty, you’re exhausting yourself and only making it harder for you to show up. Next time, shower the mind with positive thoughts such as “I did it before I can do it again.” “I know I’m capable.” “I’m going to feel a hundred times better once I’m done.” “It’s only thirty minutes!”

Let’s GO!!!!!