Riding Momentum To Your Goals! (#29)

Often times when we want to get started on a huge task (let say, losing weight) it’s very easy to get hung up on how long things will take. The term “paralysis by analysis” is a phenomena that occurs when one over-analyzes a situation to the point of not taking any action (eg. “what happens if I don’t lose any weight after 3 months?”). The reality is, you wont know what results you’ll have 3 months from now until you take today’s first step.

 

 

Therefore, the focus of today’s Monday Boost is to spur you into action by simply taking that first step!

 

Your momentum begins with a simple first step.

 

The Reason We Don’t Get Started

One component that keeps us from getting started is the psychological mechanism known as the “fight or flight” response. In short: Fear and anxiety causes us not to take a first step due to protecting one’s self. As a result, we never give ourselves the opportunity to grow and try something new (Note: This is also the environment in which the skill of procrastination, another fear-based mechanism, takes place).

 

 

So How Can I Get Out of this Fear-Based Over-Analyzing and Procrastination Emmanuel?!

 

Have you ever jogged down a slanted road, or slowly rode a bike downhill? The force that begins to “carry you” moments later is called MOMENTUM! This is exactly what I want for your fitness journey!

 

 

The key is: All momentum starts with one small step in the right direction.

 

 

And another step.

 

 

And then another.

 

 

Your journey is a collection of first steps… with each step being easier than the previous.

 

 

Before you know it, all these small daily steps (momentum) you’ve built over time begins carrying you to you goal! See how simple that is?

 

Take another look at the image for this post. I started with a light jog downhill and by the time this photo was snapped I was almost nearing full stride!

 

Now it’s YOUR turn:

Let go of any missed opportunities in the past by recognizing that procrastination is something that most people struggle with (myself included). Make a bold decision today to take small, tiny steps towards your goal each day and let’s ride that wave of momentum together!

 

 

Key Takeaways:

  • Over-analyzing leads to inactivity
  • All it takes is one step small step to get momentum started
  • Momentum is a collection of small steps over time
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Better Late Than Never (#26)

“One year from now you’re gonna wish you started a year ago.” -anonymous

 

 

This quote is something that I keep in the back of my mind whenever I feel like “the ship has already sailed”. The reason it’s difficult to begin a task after taking time off is often because we start considering where we could or should be. The alternative to this, of course, is to focus on where we’re currently at.

 

In workout consistency, I discussed how it took me a long time to finally begin playing the guitar consistently. Initially, I had every intention of playing my guitar every day and getting really good at it. However, the “busyness of life” took over and before I knew it five years had passed without me knowing how to play much of anything at all! At that point I could have thrown in the towel, chalked it up as “wasn’t meant to be”, and just sold my guitar. But instead I recognized that in five more years from now I’ll have yet another opportunity to gain back that same five years of experience.

 

The key takeaway here is to… [*wait for it*] – GET STARTED NOW!

 

 

Each journey begins with a “TODAY”.

 

What are some improvement areas in your health and fitness that are “better late than never”? A 5k run? A meal prep plan? A lean body? Perhaps taking the first step means starting a new gym membership.

 

One of the things that keeps us feeling youthful and vigorous is keeping an optimistic outlook towards the future. In life, when we tell ourselves that it’s “better late than never” we give ourselves another opportunity to make things right. We know that we prioritize the things most important to us, so why not take advantage of time management strategies like Mini-Habits to get started? 🙂

 

Those of you who truly want this will have no problem getting started TODAY!

 

Trust me, your future-self will thank you 😉

 

Key Takeaways:

  • Focus on where you’re currently at (today), rather than where you “should or would” be
  • Starting “late” rather than never
  • We will always be able to make time for things that are important to us
  • A year from now you’ll be grateful you started a year ago
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Exercise: A Key to Personal Development (#25)

After graduating college in 2011, I landed a job in a different city where I had no friends or relatives. I quickly found myself bored with tons of free time on my hands. It wasn’t long before I decided that starting a gym membership was a great opportunity to be around other people.

 

Yep, you read that right – my initial motivation for starting a gym membership was to get out of the house and meet people. However, it’s the personal development I’ve gained through exercise that keeps me going, seven years later.

 

Joining a social group or team is always a good excuse to exercise 😉

 

For example, I’ve always been an organized person but it wasn’t until I got involved with habit-based exercise that I developed traits such as discipline. As a result I started gaining more and more self-confidence as my body began to change. Results led to more confidence, and that confidence ultimately led to more self-discipline!

 

The confidence and discipline I gained from working out started translating into other areas of my life as well.

 

What about you? Perhaps you’ve been working out consistently for a while now and have also experienced similar personal development as well. As a personal trainer, I can attest to witnessing the following growth characteristics in many of my clients, regardless of age or gender:

 

  • self-confidence
  • optimistic outlook of the future
  • charisma
  • charm
  • less self-awareness
  • increased self-respect
  • discipline and organization
  • autonomy

 

Not only does regular exercise come with health benefits, it also unlocks different aspects of your life.

 

As you advance in your exercise journey you’ll begin noticing different personal development traits such as these. Ultimately, my desire for you is to develop these traits through consistent exercise so that they develop into other areas of your life. This is where exercise meets daily life!

 

Choose to make a long-term investment in yourself through regular exercise, today.

 

Your future self will thank you 🙂

Key Takeaways:

  • Personal development from regular exercise keep you going
  • Fundamental characteristics from routine exercise translate into other areas of your life
  • Invest in yourself through regular exercise
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“Different Equipment, Different Goals”: Cables (#23)

Cables Machines: “Stabilization and Control”

 

Although I utilize all three types of exercise equipment, cable machines are hands down my favorite! If you’re new to working out I recommend cables as a great way to mix up your routine. I look at cables machines as the intermediate bridge between novice stationary machines and advanced free weights. Cable machines are different in that they offer a unique combination of strength, stability and control.

 

Most cable machines come with detachable hooks to work out the same muscle group at multiple angles. Generally speaking, cables are mostly used for upper body and core exercises, but with some creativity you can even utilize cable machines for your legs as well. These machines differ from other weights in that the focus is solely on muscular endurance, that is, cables are ideal for anyone whose goal is to remain physically active.

 

Cable machines are different in that they offer a unique combination of strength, stability and control.

 

When utilizing cable weights, the emphasis is usually on “high repetitions-low weight”. This allows the user to gain quality contractions without placing as much strain on the joints and ligaments. This is particularly significant for those who are either rehabbing an injury or getting older in age. When used correctly, cables can be a great way to stay lean and fit without having to worry about injuries down the line.

 

Try starting with these! Here are six of the most common cable exercises that you do in just about any gym :

 

    • Bicep cable curls

     

     

    • Triceps cable pull-downs

     

    • Chest fly cables

     

     

    • Back rows cables

     

     

    • Shoulder press

     

     

    • Cable squats

     

     

    Next: “Different Equipment, Different Goals”: Free Weights
     

    Key Takeaways:

    Cables…

    • offer a unique combination of strength, stability and control
    • emphasizes higher repetitions and lower weights
    • ideal for older population and rehab patients
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The Power of Your Imagination (#18)

Man Sitting and Thinking

As kids, we often imagine ourselves as our favorite comic book heroes, athletes  and action figures. Boys dream about being “Like Mike” shooting hoops. Girls fantasize about having the “dream guy” from classic Rom-Coms. However, somewhere along the line we stopped using these imaginations as we entered into “the real world” of adulthood.

 

But what if we can use our imagination to boost our workouts?

 

Your new image begins upstairs.

 

Whenever I find myself in a workout “funk” (which is more often than you think), I like to take the focus off my apathetic mood and onto something more invigorating.

 

Simply put: If my mindset isn’t engaged and focused, why not transform my mind into someone who is? 

 

For instance, if I’m feeling “tired and disinterested” during my workout, I’d be much more effective envisioning myself in the shoes of an Army Commander preparing his troops for battle. Such a mindset helps keep the focus on the “task at hand” (rather than how we feel at the moment).

 

Imagine carrying this guy’s mentality the next time you don’t feeling like working out.

 

 

I mean think about it. What’s easier: constantly staring at how much time is left on your treadmill, or imagining yourself running on an indefinite, stress-free cross country jog like Forrest Gump?

 

Getting away in your mind is almost as impactful as actually being “gone”.

 

 

Staying motivated is a challenge we all face throughout our workout journeys. Our minds easily get distracted with things like how we feel, who’s watching us at the gym, and how our day went. One key benefit of using our imagination is that it keeps us engaged in our workouts while allowing our minds to drift. This strategy is particularly effective with overcoming self-conscious fear myths.

 

With consistent exercise you’ll inevitably face mental hurdles from time to time. This is why I try to equip you with as many mental strategies as possible. Learning how to overcome these mental hurdles is another step forward in becoming the strongest version of yourself.

 

 

Key Takeaways:

  • Transform an apathetic mindset into an engaged one
  • Tapping into your imagination during exercise is a great way to overcome mental hurdles when you need that extra “boost”
  • Using our imagination keeps us engaged in our workouts while allowing our minds to drift
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Water: Your Exercise Fuel (#16)

Man drinking water

In life we know that certain functions rely on specific resources: cars need wheels, cellphones need batteries, kites need wind, trains need tracks, peanut butter needs jelly – and humans need water.

 

If our bodies act as complex machines then water is our “exercise fuel”. 

 

Not only is drinking water essential for daily exercise and personal development, it also makes up about 65-75% of our bodies. Keeping hydrated helps our body with important functions such as:

 

  • Regulating body temperature
  • Lubricating joints
  • Aiding in digestion
  • Taking stress off your kidney and liver
  • Carrying nutrients and oxygen to your cells
  • Protecting your tissues, spinal cord and joints
  • Increases Energy & Relieves Fatigue
  • Flushes Out Toxins
  • Increase metabolism

 

Digestion, stress relief, and alertness are one of the few benefits of drinking water regularly.

 

If you recall, drinking water is also one of the smarter ways to lose weight. Here are some other drinking tips:

 

  • Try to consume at least 2 liters each day.
  • Drink a glass before each meal to ensure that you feel more “full” after your meal.
  • Try replacing calorie-filled drinks with water. If it tastes too “boring”, try adding a slice of lemon. The nutrients in lemons also helps to reduce food cravings.
  • Drink it ICE COLD! When we drink cold liquids, our bodies have to work harder to warm these fluids to body temperature. This process burns calories for you!
  • Be sure to remain hydrated when you’re exercising and hitting the gym. This allows you to work out longer and harder, and prevents muscle cramps and fatigue.
  • Use your urine as an intake indicator. It your urine color isn’t close to clear you’re not drinking enough.
  • Herbal teas (decaffeinated) are another beverage to compliment your water intake.

 

Be sure to remain hydrated when you’re exercising and hitting the gym!

 

In the realm of health and fitness, our bodies require this “exercise fuel” in order to function efficiently. Therefore, challenge yourself to stay properly hydrated every day of your journey!

 

Key Takeaways:

  • Water is our “exercise fuel”
  • Try to consume about 2 liters each day
  • Staying hydrated helps prevent cramps and fatigue while working out
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Exercise Longevity: What’s Your ‘Why’? (#8)

Picture of man running.

Years ago I was at a place in life where I completely lost the motivation to exercise regularly. Thankfully, it didn’t take long for me to bounce back and start a new routine. What’s interesting is that during this period I began discovering ‘why’ exercising was important to me again.

 

Like most things we commit to in life, it’s important to figure out the ‘why’ in what we’re doing.

 

 

It doesn’t hurt to reflect on your current progress every once in a while.

 

Since I decided to take ownership over my health and well-being again, I had to figure out why I wanted to get back into my workout routine again.

 

My reason?

 

I knew that regular exercise kept me balanced in other areas of life, and helped me to become a better person.

 

While setting goals for your exercise program is important, your reason (WHY) serves as the backbone for your goal and takes it a step further. Quite frankly, the reason for your goal is a lot more stable than the feeling associated with your goal.

 

Having a meaning to your exercise not only gets you started but keeps you going.

 

Chances are you’re not going to feel as motivated at the gym on “Day 56” as you did on “Day 1”, but the reason why you’re working out should remain the same on both days.

 

Feelings of motivation ignite the flame, but your ‘why’ keeps the flame going.

 

In order to get the most out of your wellness experience whatever you’re doing has to be meaningful to you. A good way to begin is by identifying your personal desires. Furthermore, activities such as writing things out and daily meditation are powerful tools to use to empower you along your fitness journey.

 

Key Takeaways:

  • Take ownership over your well-being
  • Figure out the reason for why you’re committing to your exercise routine
  • “Motivated feelings” change far more that “meaningful reasons”
  • Make whatever you’re doing become meaningful to you
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Why We Struggle with Workout Consistency (#4)

If you’re like me, you’ve struggle with consistency in one area or another. (And if you’re really like me, you’ve struggled to keep consistent with playing the guitar!) Arrghhhh! 😒)

 

I’ve started and stopped the guitar dozens of times!

 

When I first practiced the guitar I noticed a trend: I’d practice guitar for an hour or so – and then not touch it again for several months! This cycle continued for years until I finally realized that my skill level was a reflection of my consistency (or lack there of).

 

Developing consistency is something that’s vital for our all-around personal development.  When it comes to exercise consistency, my personal belief has always been quantity over quality. Through my years as a personal trainer, I’ve witnessed far more with the guy who exercises to 4-5 times a week for 15-minutes, than the guy who does intense 1-hour workouts whenever he “has time”.

 

There’s nothing like the feeling of stacking up consecutive victories!

 

In my experience I’ve found that success comes from taking small, consistent steps. The awesome part is that taking small, consistent steps can be applied to practically anything:

 

  • Instead of trying to exercise 5 times a week for 1 hour, trying starting out with 3 times a week for 20 minutes.
  • Maybe commit to reading one chapter a day instead of trying to finish an entire book in one sitting.
  • Rather than setting out to meditate for 20 minutes each day, try three minutes instead

 

Consistency leads to habits, while habits lead to long-term success. They say it takes 21 days to build a new habit, so determine to develop that 3-week foundation and you’ll be exercising regularly in no time!

 

Key Takeaways:

  • Your consistency is paramount to your success
  • For developing consistency, quantity of effort means more than quality
  • Trying to do “too much, too soon” can hinder your progress (start off small!)
  • Consistency will lead to your long-term success
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Why Exercise? (Exercise Incentives) (#2)

Throughout the years I’ve learned to look at my exercise routine as a daily journey. The past several years of my exercise journey have taught me key values like discipline, consistency and mental focus, as well as a comprehensive understanding of how our body works. These exercise incentives have taught me the value of regular exercise.

 

This questions unlocks the key to you enjoying your lifelong fitness journey.

 

Excellent question! People have all sorts of exercise incentives: to fit into that wedding dress they love, a desire to feel stronger, to gain more confidence, to clear one’s head after a long day of work – the list goes on. So with that, I’m going to answer the above question with another question:

 

How does keeping good health impact the things that are most meaningful to you in life?

Your health affects not only yourself, but also your family, friends, and loved ones.

 

For instance:

    • Does the ability to squat down and play with your grand-kids someday have any meaning to you?
    • How about feeling more energetic throughout your work day?
    • Do you want to be able to sleep better at night before those big business meetings in the mornings?
    • How about a stress release at the end of a long work day?
    • How important is your health for those home & gardening projects you love so much?

 

Here’s the key: We’ll only commit to a purpose if it adds value and meaning to our lives.

 

Stop and write down the things that are important to you in life. Really think about it. Your exercise incentives are personalized to you.

 

Keeping others in mind while exercising puts you into a different mindset.

 

Whether it’s family, business, hobbies, or personal well-being, there are exercise incentives in just about every area of our lives. This is why it’s so important to constantly remind ourselves of what (or whom) we’re exercising for. Doing so also keeps us consistent on our journey at times where we don’t feel like working out.

 

Here are some additional exercise incentives:

  • Increased lifespan
  • Oxygenated body
  • Reduced risk of diabetes
  • Improved memory
  • Decreased stress

 

Even if you’ve been putting off exercise for a while – don’t worry about it! Instead, recognize today as a new day and start celebrating the beginning of a new YOU!

 


Key takeaways:

  • Your health impacts the quality of those things which are valuable and meaningful to you in life
  • Your exercise incentives are unique and personalized to you
  • It’s important to constantly remind ourselves of what (or whom) we’re exercising for
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So You Don’t Know Where to Start… (#1)

So you’ve decided to embark upon a new daily exercise routine and today is Day 1. As you near the gym you begin going through your mental checklist:

 

Water bottle?

 

Check.

 

Towel?

 

Check.

 

Comfortable workout shoes?

 

Check.

 

New gym membership?

 

Check.

 

But as you step foot inside the gym, you suddenly notice dozens of people walking around, stretching, and using funky looking equipment and you think to yourself

 

You’d be surprise how many first-timers gym users feel this way internally.

 

If you’ve had similar thoughts, I promise – you’re not alone! The overwhelming feeling of not knowing where to start is something myself and many others have experienced our first time at the gym. Eventually, what worked for me was starting out with easy and familiar exercises. This kept me from feeling overwhelmed and fearful. My mindset at the time was simply:

 

‘Familiarity’ is key when first getting to the gym. Start with any exercise that easy for you to do!

 

Another way of saying this is to “become a master at what you already know”. Such a mindset helps calm your nerves when figuring out where to start at the gym.

 

For instance, if the treadmill is the only exercise machine that you’re familiar with, then start “treadmilling” away as if you’ve been doing it for years. Or perhaps you’d like to build muscles and the only exercise you’re familiar with are dumbbell curls. Your best bet is to walk right over to that dumbbell rack, pick up a suitable weight, and start curling away!

 

Walking on the treadmill is a great way to acclimate to any gym.

 

Not only does “mastering what you already know” help settle you down, it ultimately gives you that much needed sense of belonging in the gym.

 

Although it helps having a wider range of exercises down the line, you initially want to find your comfort zone. Comfort leads to confidence, and confidence will give you that “sense of belonging” you need in order to thrive!

 

“A little progress each day adds up to big results” -unknown

 

Key Takeaways:

  • We’ve all felt “lost” in the gym at one point
  • Become a master at what you already know: start easy and familiar
  • Being comfortable in the gym leads to confidence, confidence gives you a sense of belonging.
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