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
Continue Reading
By
0 Comments

“Different Equipment, Different Goals”: Free weights (#24)

Free weights: “Strength and Size”

 

Today at your local gym you’ll likely find more of the experienced lifters using free weights. This is not by mistake. Maintaining proper lifting form while moving a free weight requires a concentrated effort. This is why I look at stationary machines and cables machines as more of a “safety” pre-requisite. Nevertheless, lifting free weights comes with its own set of benefits as well.

 

One of the first things you’ll notice while lifting these type of weights is that you’ll start to experience soreness, more frequently, and in more areas. This increased soreness is actually a good thing as your body learns to grow and adapt to higher stress demands. Furthermore, this soreness indicates that you’re activating ALL your muscles and not just the primary ones.

 

‘Soreness’ is an indicator that your muscle are repairing themselves and becoming stronger.

 

For instance, there are several “assisting muscles” that are actually inhibited when performing arm curls on a stationary machine, whereas with free weight arm curls you’re activating your core, glute muscles (stabilizers), and even secondary muscles like your chest.

 

If you are fairly new to using free weights it’s always a good idea to start off light and then gradually increase in weight. As a matter of fact, it’s always a good idea to start off “light” regardless of experience because doing so will help you develop proper technique. As you continue along your fitness journey don’t forget that person growth is a process! Encourage yourself each week by keeping track of your progress with each machines, cables and free weight exercise. Good luck!

 

Try starting with these! Here are six common free weight exercises that you’ll be able to do in just anywhere:

 

  • DB bicep curls

 

 

  • Triceps extensions (bent over)

 

 

  • Dumbbell back rows

 

 

  • DB shoulder press

 

 

  • Dumbbell chest bench press

 

 

  • DB squats

 

 

 

Key Takeaways:

Free weights…

  • are the most advanced of the three types of weight lifting
  • promote stabilization and core activation
  • should be increased gradually to avoid injury
Continue Reading
By
0 Comments

“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
Continue Reading
By
0 Comments

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
Continue Reading
By
0 Comments

Hypertrophy Explained

Hypertrophy Explained (muscle growth) goes into detail on how muscle grows with resistance training. Today’s video also equips you with key tips to ensure your long-term hypertrophy. No matter where you’re at one your fitness journey, you’re well equipped with hypertrophy explained properly.

Continue Reading
By
0 Comments

Muscle Hypertrophy Explained

Muscle Hypertrophy Explained goes into detail on how muscle grow with resistance training. Today I present a few key steps that will ensure muscle hypertrophy (muscle growth) in every major muscle group that you train. You’ll be well equipped with muscle hypertrophy explained properly.

Continue Reading
By
0 Comments

Friday’s “People Like You” Podcast: Tyler Gilbert (Episode #26)

Or Listen/Download:

 

This Episode is especially for you if you:

  • are thinking of trying out CrossFit,
  • have a physically demanding job,
  • struggle with proper exercise technique,
  • need help with “balanced eating”

 

Tyler_Time_Stamp.png

A SPECIAL THANKS: To Tyler for sharing how CrossFit exercise helps him at work and the importance of developing good lifting technique!

Continue Reading
By
0 Comments

Friday’s “People Like You” Podcast: Bianca Gilbert (Episode #25)

Or Listen/Download:

 

 

This Episode is especially for you if you:

  • are thinking of trying out CrossFit,
  • need “work-exercise” balance,
  • need help with consistency,
  • are interested in meal prepping

 

Bianca_Time_Stamp.jpg

A SPECIAL THANKS: To Bianca for coming on and sharing how CrossFit helps her release stress and stay fit along her fitness journey!

Continue Reading
By
0 Comments

Lower Back Extension Exercise

Lower Back Extension Exercise is fundamental to building a strong back. Regardless of lower back extension exercise style, utilizing textbook form is vital. Today’s video only requires your body weight as we unpack how to properly use the lower back extension exercise machine at any gym!

 

Learn more about the benefits of other exercise machines: https://dailyfitboost.com/different-equipment-different-goals-weight-lift-machines/

Continue Reading
By
0 Comments

Superman Exercise Lower Back

Superman Exercise Lower Back is an easy isometric hold exercise to help strengthen your lower back. The best part about superman exercise lower back technique is that it can be performed right there at home! Today we’ll break down how to properly perform this fundamental exercise.

 

Learn more about body weight exercises: https://dailyfitboost.com/non-weight-exercises-calisthenics/

Continue Reading
By
0 Comments