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Pivot


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So I had a rough morning….. I overslept, had to get the grumpy kids up and ready for preschool, sat in traffic for 45 minutes and got to work late 😬…. all that to say, time to pivot.

It started rough, but it’s uphill from here. I’m taking a moment to be grateful for my blessings of health, family, my faith and more. I’m probably not going to get my workout in today either so join me for this challenge today:

💪

300 push ups •

500 Russian Twist

Completed all reps by the end of the day •

Don’t let your circumstances define your perspective. You have the power to choose how you move forward. Life is short, live it, love it, don’t complain. (This is for me more than anything right now).

Mental, Physical

It’s a lack of motivation, not time.


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We often times get so busy with obligations at work and home that we neglect our health. We neglect fitness and diet because it’s not the “priority”. It’s true that family, work, and many other things usually need to be more of a priority but honestly is it a lack of time or a lack of motivation?

If we have time to scroll Instagram or Facebook, if we have time to watch a Netflix show (or 2 or 3), if we have time to play a video game…… then we have 20-30 minutes to knock out a quick workout. I think that the issue is motivation rather than a lack of time. Motivation is man made. If you don’t have it, create it!

The best way I have found to dig up motivation is to:

A. Find an inspirational person who you can look to for that boost. There are plenty of individuals on all social media platforms and numerous podcasts to find that inspiration.

B. Set a goal and make a plan. Without a goal and a plan, what’s the point?

C. Accountability, make a goal or a plan and tell someone about it who will keep you accountable.

D. Share your progress. You can share with a friend, your spouse, social media, whatever works.

E. Try to share you goals and inspire others as much as possible. If your becoming an inspiration to others, it will help you to keep at it. (Another form of accountability)

F. Just suck it up and do something. You won’t always hit your goal, but even if you miss your workout or get lazy, do something. Knock out 100 push ups, sit ups, etc.

#strengthenfathers

Mental, Uncategorized

5 Morning Habits For a Better Day


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Man lying in bed turning off an alarm clock in the morning at 7a

  1. Get up 30 minutes earlier than you have to.
    • This gives you an opportunity to prepare yourself for the day
  2. Drink a full glass of water before you do anything else.
    • This rehydrates your body after 6-8 hours or no intake and aids digestion
  3. Take about 7-8 minutes to answer a few questions of self-reflection.  Here are some examples, but you should come up with questions that work for you.
    • How am I feeling in one word?
    • Why do I feel that way?
    • What am I thankful for?
    • What were the best things that happened yesterday?
    • What were the worst things that happened yesterday?
    • What is going to challenge me today?

I recommend using a journaling app called OneDay 

  1. 5 Minutes of physical activity (50 push-ups, squats, curls, lunges, etc.)
    • This will help wake you up and boost blood flow
  2. Make a list of the 3 most important thing to do that day.

 

Bonus:

  • Lay out your clothes the night before.
  • Do all the dishes and tidy up before you go to bed.
  • Make a plan for your day before going to bed.
Physical, Uncategorized

# 1 Reason you are failing at fitness


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Here it is:

You aren’t being realistic. Most people commit to a 5 day a weeks workout program or an intense diet or an expensive fitness club membership with big goals and vision to become their best selves. The passion and excitement are great, but is it realistic. Can you really commit to 1+ hours in the gym 5 day a week on a consistent basis? Can you maintain a diet where you eat zero carbs or only drink shakes, etc. Over a long period of time? Can you sustain a $120/month membership for more than a month?

I see so many individuals talk a big talk, but soon after beginning, they get busy or discouraged and throw in the towel.

The key to a healthier life is to be realistic, make a commitment and build from there. Like most successful business or initiatives, the best method to success is to start small and build. If you can only commit to 15 minutes of exercise 2 times a week because of your busy lifestyle, that’s fine. We can work with 15 minutes to make it the most efficient 15 minutes possible. Once you start and you feel the benefits you may be willing to cut some other thing out and increase the time to 30 minutes or even add a couple more days. You don’t have to fit into someone else’s fitness model or routine. You need to be real with yourself and do what works for you!

Physical, Uncategorized

5 Essential Tips for a New Runner


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🏃🏻‍♂️Find a running partner. This will help keep you motivated and will help you enjoy your runs. Try and find someone who runs about the same pace as you, this could be a spouse, friend, one of your kids, etc.

🏃🏻‍♂️Start small and build up. Start with very low mileage 2-3 days a week and build up each week. It’s also helpful to mix in some weight training or cross training such as biking, swimming or rowing. If you try and jump right into running 5 days a week, you will get injured.

🏃🏻‍♂️You don’t need new $200 running shoes. If you walk into a running store, they are going to ask you a bunch of questions and tell you that you need some shoes you have never heard of with descriptive words you can’t pronounce, and they cost $200. You don’t need that. You need a decent pair of running shoes(less than 6 months old). They should have a fair amount of cushion and stability. I recommend a seven pair of ASICS, or Adidas running shoes. As you increase in mileage, you may want to invest in a more specific running shoe for your body type, but in the early stages of learning to run you do not need the biggest and best.

🏃🏻‍♂️Find a breathing rhythm. This will help you control your breathing and run more efficiently. Figure out a comfortable breathing pattern and stick to it while you run until it becomes second nature. (You can breathe through your mouth or nose, it doesn’t matter).

🏃🏻‍♂️Relax your upper body. Be aware of the tension in your shoulders, arms and neck. If you are tense, relax your shoulders, drop your arms by your side and shake them to loosen up. (Seems silly but it works).

Enjoy your run!