Friday Fit Tips – Mindset

I speak as a reformed all-or-nothing creature. Growing up, and in my teens and twenties, I was very much so an all-or-nothing kind of person, and if I knew then what I knew now…

No regrets, of course, but man I do wish I would have kicked that mindset to the curb much sooner. It benefits nobody, its defeatist from jump, and who honestly wants to combat that kinda stranglehold?

There’s always a chance of failure so why start and risk it? WRONG. Its because there is the chance of failure that you SHOULD risk it! Failure builds character – it helps get us closer to our goals, and is a vital ingredient in the recipe for success.

Something – however perfectly or imperfectly – is A L W A Y S better than nothing. Always. However small the effort may seem, it’s still meaningful!


Friday Fit Tip – Pull Up Progression

These are easily one of the hardest moves, so with achieving them comes a HUGE euphoric rush. But if you can’t do them yet, don’t despair! You can totally work your way up to them, and this will help!

Improving your upper body strength will enable you to be able to do a full pull up, soon. Keep going – you are stronger every day!

Pull up - Progression

Friday Fit Tip – Be Patient

Happy Friday guys! Who’s crushing a workout today!?

Couple of things here… I see this in my groups and such sometimes. The journey to weight loss, or just being healthier, does not at all happen overnight. You don’t blink and suddenly have the body you have always wanted.

It takes time. And sure, it probably feels like it takes a lot longer than it does, but just stay with it. Be patient. Keep going, don’t get discouraged. Trust the process, do the workouts, stick to your clean eating, and just have some faith.

Your hard work WILL pay off — but if you give up, it won’t!

Be Patient


Friday Fit Tip – Have a Mantra

Sometimes you gotta have a mantra you can just keep repeating til you are done with your workout. Those challenging days when you don’t feel like it.

A new European study found that motivational self-talk can significantly help reduce the rate of perceived exertion (in other words, how loud your muscles are screaming!) so you can go further for longer.

Fit Tip - Have a Mantra

You won’t regret powering through, but you WILL regret giving up. KEEP GOING!

Friday Fit Tip – Engaging the Key Muscles

Today’s fit tip is about maximizing your hard work by engaging the key muscles. You want to stay focused. You want to be conscious of and enjoy the sensation of your muscles contracting and the euphoric feelings of growing stronger and more powerful with each rep.

Fitness Tip - Engaging the Key Muscles

So while there is nothing wrong with being IN the ZONE, do be conscious and mindful of what you are doing – this also helps you avoid injury!

Friday Fit Tips – Building Muscle

Yahoo, another Friday! 🙂

Today’s fit tips are more simple ones, but there are some people who don’t understand these concepts, so I thought a refresher was a good idea.

friday fit tip - building muscles

You have to eat to accommodate the muscles you are trying to make. This means upping your caloric and complete protein intake. You cannot build muscles without the proper fuel!

And also, FORM is extremely, extremely important! It is better to only be able to do 1 or 2 reps with proper form, than countless reps with poor form. Poor form will lead to injuries, and a host of other troubles. Focus on your form first, once you get that proper, you can work on building up your reps. A good tip is to video your workouts so you can see your form and adjust accordingly.

And finally…. you gotta REST. I know, believe me, I know how addicting it is, and you wanna keep chasing that feeling… but you have to rest too. Resting is when all your hard work pays off and those muscles grow. They can’t grow without rest!

Pretty basic, but all of these will help you achieve your mass building goals!

Friday Fit Tips – Do Not Skip a Meal

Ahhh, happy Friday! 🙂

Tossing out a simple yet effective fitness tip here:

Fit Tip - Do Not Skip Meals

And I know, this one seems super obvious, but I see this concept on my social media a lot, and it is a very common misconception, unfortunately. I know it seems counterproductive, but you need to fuel your body regularly, and properly. Not doing so causes the body to take matters into its own hands.

Plus, skipping a meal leads to low blood sugars, and we all know that is definitely not ideal!


Friday Fit Tip – Measure Your Progress

Fitness Tip - Measure Your Progress

I am not at all a fan of the scale. In fact, the only time I get on the scale is when I am at a doctor’s appointment and they make me. Other than that, I don’t use scales. I do measure my progress in other ways, but the scale and my weight is not one of them. I do take my measurements, and I check in regularly with them. I like to also go off of how I FEEL.

In my Challenge Groups, I post this to help remind others that the scale is not the end-all be-all of fitness (despite what some people think!)

The scale isn’t the best measurement of your efforts, and I feel it bears repeating, in general, for all of us, cause some of us tend to be way too hard on ourselves…

Like I’ve said, this is just my humble, not-a-professional opinion, but I say this as someone who has been down the road of allowing a number – a scale number, a clothing size number, etc – to depress me and take away from the progress I KNOW I have made.

Your best indicators of how your efforts are working is how you feel – physically, mentally, emotionally, and even spiritually. If you have even a little more strength, even a little more stamina, if your clothing feels at all looser, if you just FEEL lighter and healthier, if you’ve noticed your mind craves less badness and more goodness, if you are able to run longer or do one more burpee, if you feel more alive and better equipped for life, if you feel more focused, if you feel more in control of yourself and your emotions, and less likely to give in to temptations, whatever single change – whatever it may be! – you have noticed from the program… those are your indicators!

One single tiny change, with consistency, compounds to a whole lot of changes! It’s the power of the Compound Effect, and it’s a real thing.

You may not be where you want to be, yet – few people are! – but you ARE closer to that goal, and it IS more within your reach, and if you stay consistent, it WILL be achieved and surpassed.

So definitely measure your progress, but don’t pay so much attention to the scale (or take my stance – pay NO attention to the scale!). Focus on how you feel, how much stronger you feel. That’s a much better indicator of your progress!