Don't be average! You only have one life to live and you owe it to yourself to live the best life possible. You cannot live your best life if you are willing to settle for average. For the longest time, I was settling for average. Fortunately I found a spark to push me. If you haven't found your spark yet, this just might be it.
What do I mean when I say, "best life"? My "best life" is: waking up every single day excited about my life. There's never a day I wake up and say, "Fuck, I hate my life!" I used to. I did. It wasn't even that long ago. When I was settling for being average, I couldn't wait for the day to be over. I was unhappy with the person I woke up next to. I thought my job was lame and it was going no where. I spent all of my free time with people that were just as unhappy as I was with their own lives. Negative, negative, negative. That is exactly how you settle for being average.
Stop waking up and waiting to go back to sleep! Getting to the point where you are living your best life is tough but nothing worth doing is easy. Deciding to live my best life cost me friends for sure. However, I have gained so many more great friends by living my best life. Why? Because they are too. Surround yourself with people who have characteristics you want to have and you will soon have them. Positive, positive, positive. You can achieve so much more when you are positive.
No individual is meant to be unhappy and unsatisfied with their life. You have to take control and "work towards something greater"!
Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!
Monday, March 26, 2012
Wednesday, March 14, 2012
Mid-week Motivation
So I asked the question, "What frustrates you about fitness?". Your answers, "Motivation".
mo-ti-va-tion: noun 1. the reason or reasons one has for acting or behaving in a particular way. 2. the general desire or willingness of someone to do something.
I struggled with motivation for most of my adult life. Once my collegiate baseball playing days were over, I could have given a shit about anything. Obviously, that's how I found myself over weight and out of shape. Once I found a reason to take action I found the desire to do something about my situation.
What is your reason? What will fuel your desire?
For me it was turning 30 and wanting to be in the best shape of my life. For you, it can be...
I will be a role model for my children and show them how to live a healthy lifestyle.
I am going to lose ___ pounds so that I can: live a healthy and productive life, regain the energy and zest for life that I've lost, etc.
I am going to become a runner and sign up for my first 5k.
There are too many examples to give you and even if I wrote them all, I still wouldn't be able to come up with the perfect reason for you. YOU have to find the reason! YOU have to search for what is going to fuel your desire.
Once you've found your reason or reasons, you will be unstoppable. If you can see it or dream it, you can achieve it. If your reason is, "I will be a role model for my children". You need to say that in first-person, present tense, "I am a role model for my children" and you need to say if everyday and often throughout the day. Your mind will believe this and you will begin acting in such a way that you will become a role model to your children.
Find your reason. Find your desire. Write it. Repeat it. Succeed! "Work towards something greater."
Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!
mo-ti-va-tion: noun 1. the reason or reasons one has for acting or behaving in a particular way. 2. the general desire or willingness of someone to do something.
I struggled with motivation for most of my adult life. Once my collegiate baseball playing days were over, I could have given a shit about anything. Obviously, that's how I found myself over weight and out of shape. Once I found a reason to take action I found the desire to do something about my situation.
What is your reason? What will fuel your desire?
For me it was turning 30 and wanting to be in the best shape of my life. For you, it can be...
I will be a role model for my children and show them how to live a healthy lifestyle.
I am going to lose ___ pounds so that I can: live a healthy and productive life, regain the energy and zest for life that I've lost, etc.
I am going to become a runner and sign up for my first 5k.
There are too many examples to give you and even if I wrote them all, I still wouldn't be able to come up with the perfect reason for you. YOU have to find the reason! YOU have to search for what is going to fuel your desire.
Once you've found your reason or reasons, you will be unstoppable. If you can see it or dream it, you can achieve it. If your reason is, "I will be a role model for my children". You need to say that in first-person, present tense, "I am a role model for my children" and you need to say if everyday and often throughout the day. Your mind will believe this and you will begin acting in such a way that you will become a role model to your children.
Find your reason. Find your desire. Write it. Repeat it. Succeed! "Work towards something greater."
Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!
Wednesday, March 7, 2012
Weight Loss: Unbiased, Simple and Straight Forward
Let's talk weight loss. I'm not here to push a product or sell magazines. I'm here to help you. That means unbiased, simple, and straight forward facts to help you reach your weight loss goals.
First, you must burn more calories then you consume. Plain and simple. If you are taking in more calories by eating and drinking then you are burning calories at rest and during exercise, you are not going to lose weight! [3500 calories = 1 pound] That means if your "road map to success" is losing one pound a week, you have to burn 500 calories more then you consume in a day. That being said, the first thing to do is remove unnecessary foods and beverages from your diet. (i.e. soda, alcohol, ice cream, chocolate, Chipotle)
Second, start drinking water. Drink lots of water! You should be drinking half your body weight in ounces of water every day. Drinking water regulates your body temperature, transports nutrients and oxygen into cells, helps metabolism, lubricates and protects joints and detoxifies. Best of all it has 0 calories.
After you've cut the unnecessary foods and beverages from your diet, it's time to figure out how you are going to create your calorie deficit each day. Creating a calorie deficit can be done both, aerobically and anaerobically. Aerobic exercise requires oxygen and is performed for longer durations (i.e. walking, jogging, biking and swimming). Oxygen uptake is proportional to heat expenditure for aerobic exercise. That means, the more oxygen your body uses, the more calories your body will burn. Anaerobic exercise does not require oxygen and is performed for short durations (i.e. weight training and quick bursts of energy). Weight training helps your body burn more calories at rest by having to rebuild broken protein chains thus building more muscle. [1 lb of fat burns 2 calories/hour at rest | 1 lb of muscle burns 6 calories/hour at rest] Any good exercise program uses a balance of aerobic and anaerobic training.
I wish it was that easy but it's not all diet and exercise. Weight loss is mentally challenging as well. You have to really want to lose weight for a weight loss program to be successful. Weight loss doesn't come easy. In some cases, you have to change your entire life to see the results you want. Share your goals with the people around you so they can support and encourage you. Make sure you are holding yourself accountable for your actions both in exercise and diet. There is no such thing as a cheat day. Do not sabotage any of your hard work. Keep your focus until you reach your goal weight.
If you are finding it hard to stay focused and motivated on your own, find a partner. Find a co-worker, a neighbor, a family member, a friend or a personal trainer. Find someone that pushes you to "work towards something greater"!
Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!
First, you must burn more calories then you consume. Plain and simple. If you are taking in more calories by eating and drinking then you are burning calories at rest and during exercise, you are not going to lose weight! [3500 calories = 1 pound] That means if your "road map to success" is losing one pound a week, you have to burn 500 calories more then you consume in a day. That being said, the first thing to do is remove unnecessary foods and beverages from your diet. (i.e. soda, alcohol, ice cream, chocolate, Chipotle)
Second, start drinking water. Drink lots of water! You should be drinking half your body weight in ounces of water every day. Drinking water regulates your body temperature, transports nutrients and oxygen into cells, helps metabolism, lubricates and protects joints and detoxifies. Best of all it has 0 calories.
After you've cut the unnecessary foods and beverages from your diet, it's time to figure out how you are going to create your calorie deficit each day. Creating a calorie deficit can be done both, aerobically and anaerobically. Aerobic exercise requires oxygen and is performed for longer durations (i.e. walking, jogging, biking and swimming). Oxygen uptake is proportional to heat expenditure for aerobic exercise. That means, the more oxygen your body uses, the more calories your body will burn. Anaerobic exercise does not require oxygen and is performed for short durations (i.e. weight training and quick bursts of energy). Weight training helps your body burn more calories at rest by having to rebuild broken protein chains thus building more muscle. [1 lb of fat burns 2 calories/hour at rest | 1 lb of muscle burns 6 calories/hour at rest] Any good exercise program uses a balance of aerobic and anaerobic training.
I wish it was that easy but it's not all diet and exercise. Weight loss is mentally challenging as well. You have to really want to lose weight for a weight loss program to be successful. Weight loss doesn't come easy. In some cases, you have to change your entire life to see the results you want. Share your goals with the people around you so they can support and encourage you. Make sure you are holding yourself accountable for your actions both in exercise and diet. There is no such thing as a cheat day. Do not sabotage any of your hard work. Keep your focus until you reach your goal weight.
If you are finding it hard to stay focused and motivated on your own, find a partner. Find a co-worker, a neighbor, a family member, a friend or a personal trainer. Find someone that pushes you to "work towards something greater"!
Please, share this post with anyone you feel might benefit from reading it. Friend me on facebook [Trainer Jason] and follow me on twitter [@trainer_jason]. Thank you for taking time out of your busy day to read this blog!
Thursday, March 1, 2012
How to get started...successfully!
I've shared with you all how I got started and got healthier. Now, I want to help you get started and be successfull.
Your first action has to be setting a goal. What do you want to change? Do you want to lose 30 pounds? What do you want to achieve? Do you want to run a 5k or do you want to be able to do 20 push ups?
Second, you have to give yourself a deadline. This deadline has to push you. It has to force you outside of your comfort zone. Don't go easy on yourself when setting the deadline. By giving yourself too much time, you allow yourself to slip up and "start again on Monday". At the same time you can't be unrealistic when setting your deadline. When your are unrealistic you put to much pressure on yourself and will most likely fail.
Once your goal and deadline are in place it's time to draw a "road map to success". Your "road map to success" should be weekly plans of action and weekly goals that you are going to work towards. This allows you to better stay on track and motivate you by celebrating the little accomplishments along the way. Just remeber, if there is a week you don't hit your goal, it's not the end all. We all have bad weeks. Just make sure you rebound with a better week.
Anything is possible. If you want it, you can achieve it. Work towards something greater!
Your first action has to be setting a goal. What do you want to change? Do you want to lose 30 pounds? What do you want to achieve? Do you want to run a 5k or do you want to be able to do 20 push ups?
Second, you have to give yourself a deadline. This deadline has to push you. It has to force you outside of your comfort zone. Don't go easy on yourself when setting the deadline. By giving yourself too much time, you allow yourself to slip up and "start again on Monday". At the same time you can't be unrealistic when setting your deadline. When your are unrealistic you put to much pressure on yourself and will most likely fail.
Once your goal and deadline are in place it's time to draw a "road map to success". Your "road map to success" should be weekly plans of action and weekly goals that you are going to work towards. This allows you to better stay on track and motivate you by celebrating the little accomplishments along the way. Just remeber, if there is a week you don't hit your goal, it's not the end all. We all have bad weeks. Just make sure you rebound with a better week.
Anything is possible. If you want it, you can achieve it. Work towards something greater!
Subscribe to:
Posts (Atom)