Thursday, April 23, 2009

CFA Motivation


Goals do not just get accomplished. You do not just wave a magic wand and “boom” your goals are achieved. You must eat the right foods, get your workouts in consistently, be organized, stay positive, stay motivated and eat the right foods (yes I said it twice, it is that important)! When people first start a fitness program, the first few weeks are great. The motivation is high, the work ethic is great and the attitude is very positive. But fitness is a life long journey that needs to be addressed one day at a time. If you have a specific weight loss, weight gain or performance goal, then set a date for you to accomplish that goal. When you have a specific day and it is written down you are more likely to accomplish that goal. But what will you do after you get to that date? What will you do when you accomplish that goal? You must continue to be healthy and fit for the rest of your life. I train professional athletes. When they are done playing their sport, I would want them to continue working out and eating healthy beyond their sporting career. There is no finish line when it comes to your health. Do not make excuses! If you are consistently eating healthy and consistently working out throughout the week you WILL achieve the goals set. When you accomplish your goals, set the bar higher and continue to work towards those new goals. When you get frustrated, use that frustration to push yourself in your workouts. There is no magic remedy to fitness. It is hard work and dedication and sweat. Go out and make it a great day! Your attitude can take you as high as you want to go!


Are you working out on machines? If so, you need to stop. Machines do not build function. Your movement is constricted on a machine. If your program is loaded with machine exercises and non-functional training then change your program. Start implementing functional exercises like squats, chin-ups, push-ups, deadlifts, planks and free weights into your program. Check for ideas and examples of these exercises.

Stop with the crunches already! Did you know that doing repetitive crunching (flexion of the spine) puts unwanted stress on your lumbar spine (lower back)? Your low spine’s function is to remain stable. Repeated flexion, extension and rotation of the low spine will lead to pain in the low back. Look at it this way: take a metal hanger and start bending it back and forth. Eventually that hanger will snap. It might not happen the 1st, 4th or 50th repetition. But eventually that piece of metal will snap. This is how your low back functions. If you are constantly performing crunches then you could blow a low back disc. Start thinking stability and stiffness for “core” exercises. Planks, side planks, medicine ball throws, and chops and lifts are examples of great core stability movements.
Intervals are the most efficient conditioning protocol to get in shape. Stop with the long, slow distance “cardio” work. Intervals will increase your metabolism, are much more time efficient and there is a lot of variety. Try this interval workout: warm-up 5 minutes at a walking pace, then perform 3 x 30 seconds run, 30 seconds walk building your speed each set. Start off at a jog and build into a run. Then perform 15 x 20 on 40 off high paced intervals. The level depends on the individual. If you are conditioned then you can perform sprints on a treadmill. If you are deconditioned or can not run, then perform sprints on a bike. Cool down 5 minutes. This workout will take you 26 ½ minutes. It is very intense and efficient.


Eat all day long. Do not just eat 2-3 meals throughout the day. Keep your metabolism fired up all day by eating smaller meals 4-8 times throughout the day. Breakfast is very important for getting your metabolism started. Eating a bowl of cereal is not a good breakfast. Get quality proteins and good, complex carbohydrates in the morning and throughout the rest of the day.
Eat clean and eat fresh. The fresh food is unprocessed. This will aide in your progress of getting results. Processed foods are high in sodium and sugars. Stick to fresh vegetables and fruit, quality proteins and good sources of fat. Read labels and know what you are putting in your body.
It is getting hot outside. Make sure to stay hydrated by drinking plenty of water. You should be drinking at least ½ of ounce to 1 ounce of water per pound of bodyweight. So if you weight 150 pounds you need 74-150 ounces of water. The more activity you have in your day the more you need. Keep a water bottle by your side all day long.

Do not be the person that makes excuses. You need to learn to make sacrifices in your daily life so you can be healthy, have more energy and be fit! Everyone can do this! Believe in yourself and stay positive.

Have a great day!

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