According to studies, 41% of Americans write New Year’s resolutions every year and a meager 9.2% succeed. Number one on the failed resolution’s list is weight loss and healthy living. Making a S-M-A-R-T New Year’s resolution is easy enough, but what do you do when you fail? People say the first thing you have to look at is why you fail. Once you figure that out, then shouldn’t it be easy as a pie? But for many of us, it is never that easy.
Just like people go all weird and crazy when there is a full moon above (although Science insists they are coincidental); so does the term “New Year’s Resolution”. It reminds us of futile attempts year after year. What a personal trainer will teach you is that nobody loves to do the hard work. Humans are programmed to go on the path of least resistance- the easy way. Our world today loves “fast” and “instant”. We are living in a world of fast lanes: fast foods, instant energy bars, instant coffees… And just like anything instant, it doesn’t end well and is rarely healthy. Learn to love your workout plan. Don’t take it personally if they push you a little too hard--because that is exactly what you paid them for. A good trainer is a pushy trainer so agree to disagree before you hit the gym.
Before a personal trainer will start whipping you back to your original shape (no pun intended!), he will have a consultation meeting with you and will ask you about your plans and ideas. A lot of us still believe in the myth of targeting a specific part of the body when working out, but no your glutes will never be fit and toned not unless you also work on your core. A personal trainer will destroy your ideals and make you face realistic goals. Sometimes many of us aim too low or too high based on our assessment of ourselves, but a personal trainer is unbiased when making his or her assessment. A trainer will be realistic but will set goals that you will have to believe in and stick to on top of a diet plan. A personal trainer is only as good as how you believe in their methods.
A lot of us have multiple roles that we have to fill on a daily basis. A family member, an entrepreneur, a friend, an employee or an employer. So many roles that we need to fulfill that at the end of the day, we forget ourselves but when we want to disrupt routines to make changes then it is never easy. A personal trainer will teach you how to take on your battles one at a time and have realistic timelines. Disruption is progress. Make it part of your vocabulary.
Lastly, a personal trainer will teach you to be gentle with yourself. A trainer will push you when you need pushing and will stop you if your workout gets self-destructive. In the same note, a personal trainer will teach you how to move forward. They have done enough trial and error with themselves that they have mastered the art of moving on. Do not feel like a total failure for not losing 50 pounds or for not looking like Jillian Michaels after 3 weeks! We get enough toxicity from the outside world that we do not need to do it to ourselves. Accept that you failed and move on. Prepare for your next battle to turn any setback into a victory.
Remember that time you talked yourself out of going to the gym because you would go tomorrow? Or that time when you grab that extra piece of cake or ate more than you can handle? Before you made your decision you had a choice to make, either you do it or you don't or you look for the better option or eat more cake. We all know that every decision we make comes with a consequence. This all started when we were young. Think about that time your parents told you not to do something and you did it anyway. But before you did you thought to yourself, " my parents said don't do it" but you did it anyway.
Me vs. me happens when you have that internal conversation with yourself. We can talk ourselves to success or to failure. Think about it this! Going back to my first example of "talking yourself our of going to gym". This is something that I hear and see often. Usually, this interaction with yourself goes something like this:
You making the poor choice:
-I am going to go to the gym after work! (Morning)
-Damn! it is only 12:00 and this day is dragging. (Let's get pizza)
-I have to finish the last of this work project. I am feeling tired and I can't wait to get home, but I have to go to the gym. (3 hours left of work)
- (Driving home) It was such a long day and I just want to sit down at home. I will go to the gym tomorrow.
Unfortunately, this is a common story I hear often and before you know it the day turns into days, then a week and then months. Now you have to start over. Any progress you gained is now gone.
You making the better choice:
-I am going to go to the gym after work!
-Damn! it is only 12:00 and this day is dragging. (I am glad I prepared my lunch)
-I have to finish the last of this work project. Let me plan out the rest of this day and figure out what my top priorities are. I still have to get to the gym. (3 hours left of work)
-(Driving home) It was such a long day and I just want to sit down at home. But I still have to go to the gym.
-(45-minute workout) I love the way I feel after a workout! Can't wait to get home and relax.
This is obviously the perfect scenario. I know many of us have different drive times, kids, and other factors that can change our days, but that is not an excuse to make smarter choices! Like many of you, I have long days, I have a family, and other things I love to do. What I have learned over the past few years is that when I make better choices I can still do all those things I love and guess what you can too! Do not let your bad choices control your life. Anywhere from 30-60 minutes 2-4 days a week where you focus on your health and fitness is all you need to get yourself on track to build on a new routine. Think about that 30-60 minutes out of your 24 hour day is not much.
Some simple ways you can do this is to start by holding yourself accountable. Some things I have seen work with clients, friends, and family when it comes to holding themselves accountable are , working out with buddy, hiring a personal training, scheduling a fitness class, using apps or fitness trackers such as Fitbit, and now more trainers are turning to Online Fitness Coaching where you have a trainer anytime you need one without scheduling a session. There are so many ways you can keep yourself on track.
So the moral of this story is do not let your negative side win. At the end of the day its a battle with they person staring back at you in the mirror. That person looking back at you wants to be healthy, successful and energetic. Why deny yourself these simple luxuries over a few hours a week.
Apparently the email I sent you a couple days ago hit some with several people, because I got a good number emails from folks thanking me for sharing my position on the whole New Year resolution weight loss thing.
Anyway, like I said in that email. I hate resolutions.
I believe you and I can accomplish anything we want, when we want and we don't need the pressure of the new year or permission from the media in order to lose weight (or quit smoking or to make more money if that's what you're into).
So since my "down with the resolutions" email resonated with you, I got to thinking and came up with an idea!
Since what I do every day is help my clients lose weight and get into better shape I thought you'd want to know that I got inspired by your feedback and decided to create a New Year REVOLUTION fitness and fat loss program that's going to deliver amazing results, and success will be pretty much be a sure thing.
Since I just got this idea, I don't have all the details of the program down yet, BUT I wanted to get this email out to you to...
If you think you might be interested in learning more about my NEW YEAR REVOLUTION weight loss and back to fitness program then please reach out to me!
More to come :)
Here are my top 5 reasons people fail at weight loss. Please feel free to comment and ask questions!
I want you to think about this! Within 24 hours of going on a "low calorie" diet which is eating less than 2000 calories per day, you immediately deplete your brain chemistry and also has been shown to increase lipolytic which is a fat storing enzymes in the body. When this happens your body will have increased cravings which are usually sugary foods.
2. Poor attitude!
When you walk into Live Train Evolve the first thing you see is "Be Determined". This is for a reason. When you are working out you must have a positive mind set. This is also true for making any lifestyle modifications if they are going to be a part of the long lasting change you are seeking. If you start with a bad attitude you will be doomed before you start.
3. Wrong Exercise
Many of you are over exposing yourself to over-training and or cardiovascular exercise. Remember when you are working out your goal is to expend energy to see results. If you are working out on a empty tank it will only set you back and become an additional energy drain.
4. Adrenal Fatigue
The adrenals are tied into every major physiological systems in our bodies. If they are completely wiped out because of chronic stress you will have a hard time accomplishing your weight loss goals even if you are doing everything right when it comes to diet and working out.
5. Poor Sleep Habits.
This is a biggie. I know many of us are not getting the recommended sleep. But sleep is important as it helps the body repair physically and neurogenic during the hours we are resting. Poor sleep can lead to over consumption of carbs, caffeine, sugars and it could also lead to increase fatigue and cravings. This will all sabotage your day making putting you in a poor mood.
Many of us do not realize how important many of these items are. Just from talking with many people throughout the years many of these come up very often.
I hope everyone who attended our open house had a great time! I wanted to take this time and not speak about fitness but talk more about the individuals who have played a major part in the growth of LTE. A few weeks ago I had a major change in my life. It has allowed me to refocus on whats important in life. Some of those things are family, business, and personal relationships. When I pursue something I always to do it at 100% to make it successful. Over the past few weeks I realized that it takes more than me to become successful and that there are other people who make your success possible. I want to start off with my family. My Wife and kids for being patient with the sacrifices I made when changing paths last January. Dealing with me missing important life events because of "work emergencies" or traveling, or just working long hours. I realize how tough it is dealing with many of the household issues on your own and promise that will change.
Next, Live. Train Evolve. reaching our 2 year anniversary in October! Which was made possible by the members at Evolve. Many of you we have been with Evolve since the beginning and as the owner this make me very proud and excited that people have given me their trust. In 2015, we will be adding more for you and your families including workshops, and seminar which some of you experience over the weekend. Also, more ways to help you reach your fitness goals including adding service like Evolution Nutrition and the new Online Personal Training which now has our first international member! Expansion is going to happen and I am glad to have all of you on for the ride.
Finally, the people who have been supportive and unselfish. I have already mention my family. But there are other people that you may not know about that have added value to LTE and who have help add services that set us apart from other places. Our trainers Brandon, Lee, and Trayce who have been there through everything. You guys have provide great services to everyone who walked thorough the door over the past 2 years and I get see how happy people are to train with you. I am happy that you stayed around and being part of the success that LTE has had and will have in the future! We have added more great trainers including Steve who is new to this but offers great knowledge and results to all of the people he works with. Also, the addition of Rohan Grant and Maverick Sports Performance. Rohan has worked with some of the top high school and college athletes in the area and its great to add him to LTE to now offer his services to all of you! Also, another new comer to LTE, MMA Pro Fighter Sam Oropeza. Sam will be adding to our fight training services and brings along a lot of experience and a great supporting cast of individuals who will be very vital in our future success of Live. Train. Evolve.
Past few weeks have been eye opening and I realize to be successful you can not have a one track mind. I read an article recently that spoke about "not trying to make a million dollars but serving a million people". There has to be a right mix and have people who care and all have the same idea's in order to be successful. The moment it becomes about more than serving people, you have lost. Live. Train. Evolve primary focus will be to offer the best services to all of our members to the best of our ability. We have a lot to be thankful for this Thanksgiving and we are looking forward to a successful 2015!
Happy Thanksgiving to everyone!
P.S. forgive me for any typos or grammatical errors as I am typing this on my phone :-)
Whats your excuse? The biggest factors that contribute to failure of you reaching your fitness goals other than diet is EXCUSES! As a trainer, I hear them all. I do not want to be insensitive here but sometimes I hear these excuses and think to myself, if that individual put that much energy into working out 2 -3 times a week they would achieve the goals they are looking for.
The most common excuse I hear is" I do not have time". When I hear this excuse my next question is "you do not have at least 2-3 hours a week to dedicate to yourself? This could be 1 less hour of TV, 1 less hour of surfing the web, 1 less hour of sitting on the couch wondering what you are going to do next. Sounds so simple right? When you are looking to achieve your fitness goals it is a simple formula. Change your eating habits, stay active, see results.
Excuses will hold you back from reaching your fitness goals and your personal goals. There is no reason to limit your potential.
Good Afternoon Everyone,
I just wanted to take the time out and thank all of the members of Evolve. You guys are fun to be around and make my job (if you want to call it that ) easy. My goal in life was to be working in fitness in some capacity and I got there with great people like you! Hearing how working out has changed everyday lives and listening to comments such as Carolyn losing 18 pounds really makes my day and gives me a sense of gratitude when I lay down at night. Everyday I wake up thinking about how to challenge you and at the same time be safe and get you to your fitness goals.
As your Fitness Professional, I will be always looking to try new things to give you the upper hand. But just seeing the results of you getting stronger, pushing out more reps, completing a session and wanting more has made my day. Looking forward to the days ahead and the new goals that we are going to accomplish together.
I hear it all the time. I go to this big box gym and run on the treadmill and I can not stay motivated. Motivation is a key component to your success. One way to get around this is Group Fitness classes. These classes are usually led by a trainer who is there to show you safely how to exercise and push you and the group. I have notice in my group class that it has started to become like a family. If someone is missing they ask where that person is and also have fun with it and it also sparks friendly and indirect competition amongst the group. This in returns push you beyond limits that you would not do by yourself.
Group Fitness is the new trend especially in the Chester County area in PA. Evolve Group Fit offers a fast and challenging workout. With Evolve Group Fit we strive to target as many muscles as we can in the workout. You will notice and feel a difference after 3 classes! So feel free to stop by for a free class. With so many options out there you are sure to find one that works for you! So get away from the boring 1 hour run and get social with your workout.
Most people work that 9 to 5 job. Which means you spend a majority of your day sitting. For the most part everyone gets a lunch hour (except if you are a comcast technician) so why not take advantage of this and burn some calories! A 20-30 minute walk everyday even if you are walking to get your lunch will add up. This will also increase your energy for the rest of the afternoon. Give it a shot!
So for the longest I have been trying to find an simple solution for the members of Evolve when it comes to nutrition and meal planning. At the end of the day I want to leave it in your hands so you can change your lifestyle.
Well I have found the solution and I am almost through the testing phase and will be rolling it out to my PT clients very soon. Keep an eye out in your inbox.
147 W King St Malvern, PA
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