Quote of The Week-Opportunities

How to create opportunities for the progression of your fitness goals

” Opportunities multiply as they are seized “- Sun Tzu

This quote from the great book, The Art of War applies to anyone with fitness goals. The idea behind this quote is that when you take advantage of the opportunities presented to you, more opportunities will be available. Working out is an opportunity to move closer to your goals. When you workout, you open up the opportunity to learn more bout your body.

Going to the gym is an opportunity available to you. Going to the gym opens up the opportunity fo you to learn something new from a fellow gym goer.

The key is taking action and moving towards your goals. The more action you take, the more opportunity that becomes available to you to achieve your goals.

Something to keep in mind when it comes to opportunities is that sometimes you have to create them yourself. In terms of fitness, maybe you have to ask someone at the gym for advice rather than waiting for someone to help you. By asking for one piece of advice, you open the opportunity for other valuable pieces of advice. If you don’t have a gym membership, you still have the opportunity to improve by doing a home workout.

Everyday is an opportunity to move closer to your fitness goals. Even if you just move an inch closer, you’ll be ahead of where you were the day before.

Fitness Quote of The Week- Patience

The importance of patience in your fitness journey.

“ All great achievements require time” – Maya Angelou

This quote applies to fitness results and anything meaningful that you want to achieve. We live in the age of instant gratification. If we don’t achieve fast results we give up. Having this approach to your goals will lead to mediocre results. If it’s something is so easy to get, then what’s the point?

Everyone you see that’s doing incredible things in fitness took time to get to that point. The people you see with incredible physiques took months or years of hard training and discipline diets to get where they are. Some of the people who that you see lifting large weights struggled to get to that point. Some of them dealt with all kinds of adversity to get there.

If it’s so easy to get then where is the excitement ? Where’s the satisfaction that you get knowing you put in the work to get it ? That you truly earned it. Sometimes you’ll have the fortune to get to your goals quickly. Other times, it’ll take time and dedication. It took me years to get where I’m at in my fitness journey. It’ll also take me years to achieve some of my current goals.

Remember that every step of the journey is an experience itself. In each step you have the opportunity to learn and grow. The things you learn in your journey will be what you use to accomplish the goals you’re currently pursuing.

How To Use Fitness Affirmations For Maximum Results!

The best ways to put fitness affirmations to use in order to get results.

” Constant Repetition Carries Conviction “- Robert Collier

As you know by now, I’m a big believer in the power of  affirmations. I’ve been using them for years with my fitness journey and in other areas of my life. They have helped me tremendously. Today I’m sharing the different ways I use them for the best results.

Written Affirmations: They say people are more likely to achieve a goal when they write it down. That’s why I write my affirmations. I write and reread them throughout the day. This method almost worked too well once when I almost did a deadlift without knowing how much weight I had actually put on. The funny thing was that the weight was an amount I affirmed that I could lift. The affirmation was written ” I deadlift ( Insert weight ) pounds comfortably “. This experience reinforced my beliefs that affirmations are very powerful. I shared the details in a post I wrote talking about how powerful the mind is. I’ve also heard positive things about writing and rewriting your affirmations.

Mirror Work: This is another way I’ve used affirmations for fitness. I’ve mentioned this in a previous post . Any time I used the bathroom at my gym, I’d stand in front of the mirror and look my self in the eyes. Then I would say affirmations to myself as a way to pump myself up. I put energy in my affirmations so I could really feel them. I did these in private bathrooms so I wasn’t distracted by people walking around me.

After Meditation: One of the best times to use affirmations is when you’re in a deeply relaxed state like after a meditation session. This is when you’re the most susceptible to suggestions, meaning you’re more likely to believe your affirmations as facts. This why people in relaxed states are easily hypnotized.

Voice Recorder: One of the best ways to program your mind with affirmations is by using a voice recorder. I do this by recording my affirmations and putting it on repeat. Imagine how your belief system would change if you were hearing your affirmations all day.  You’re being told how strong, lean, and muscular you are. While you’re working, going for a walk, brushing your teeth, etc. You’ll be basically brainwashing yourself to achieve your goals. Doing this will make the work necessary to your goals feel natural and almost effortless.

I just shared some ways I use affirmations for my fitness goals. There are many ways to use them. You just have to find what works best for you. Anything is possible with belief and action. The majority of the time, your beliefs will push you into the actions that support it. Results don’t happen overnight so patience is key. Keep working on your mindset and reap the rewards !

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The Best 5 Fitness Quotes

The best 5 fitness quotes to fuel your journey

To make the most of your fitness journey and get the best results, you need to be internally motivated. I believe that your source of fuel needs to come from within but sometimes you can use external factors as extra motivation. During my fitness journey, I’ve seen myself get a boost in motivation from quotes related to fitness. These were most influential during the early stages. Today I’m sharing some of my favorite fitness related quotes. I hope they’ll be helpful!

” Man cannot remake himself without suffering, for he is both the marble and the sculptor. “- Alexis Carrel

This quote represents the work ethic it takes to transform your body. In order to transform your body, you’ll face challenges. You’ll have good and bad days. If you want to make lasting changes, expect to be uncomfortable. This is how you develop a great body and the fitness mindset.

 

” We are what we repeatedly do. Excellence, then, is not an act, but a habit.”- Aristotle

This quote represents the importance about consistency. If you want to make lasting changes, you’ll need to be consistent in your work. If you want to be great at a movement, you need to practice that movement consistently. When it comes to fitness, focus on your habits. Your habits will define who you are. When you have good training habits, you will get impressive results. When you have bad training habits, you’ll get lousy results and even injury.

 

” I hate every minute of training. But I said, don’t quit. Suffer now and live the rest of your life as a champion.”- Muhammad Ali

This is how a champion approaches training. They’re willing to go through hell in their training to get their results. Your workouts don’t have to be miserable but to make lasting changes you have to challenge yourself. You have to be uncomfortable at times. Seeing this quote reminded me of the rewards that come with the hard work I’m putting in. Anyone who’s achieved a high level of success in fitness has put in hard, sometimes brutal work. For every tough workout you’re doing, think of the amazing results that are coming.

 

” No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”- Socrates

This quote is arguably my favorite. It represents one of my biggest motivators for my fitness journey and a big reason why I created this page. The human body is amazing. It’s capable of more than most people could imagine. You just have to put in the time and effort to get there. Why settle for average when you can have amazing?  If you’re going to do a fitness journey, aim high. This approach to fitness will also trickle down to other areas of your life.

 

” I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. “- Michael Jordan

This quote represents the toughness you need to show when you face adversity in your fitness journey. Jordan was willing to fail many times in his career, so he could learn how to succeed. In your fitness journey, there will be times you feel like you failed. It could be due to cheating in your diet, getting injured, or failing a rep in one of your lifts. Rather than giving up, you use the failure as a learning experience so you can succeed next time.Everyone that has achieved success has faced some bumps on the road.

These quotes all have a similar theme. Show up and put in the work to get results. It won’t be an easy road but it’s all worth it. What are your favorite fitness quotes?

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Fitness Affirmations

This post is about the importance of self-talk in achieving your fitness goals.

Your level of confidence will have a major impact on how likely you’ll achieve goals. One thing that will boost or hurt your confidence is your self-talk. If you’re trying to lose weight but you keep calling yourself fat, you’re just  sabotaging yourself. The easiest way to achieve a goal is by having your mental thoughts and emotional feelings in sync with your physical actions. Also, you’re more likely to do the physical actions that will lead you to achieving your goals when you have your mind set on your goals.

That’s why I love affirmations. They put you in the mental state of already achieving your goals. An affirmation is something that’s declared to be true. The tricky part with using affirmations is you might feel like you’re lying to yourself. What you’re doing is creating a shift in mindset. As you keep repeating affirmations to yourself with emotion, you’ll start to believe in them. Once you believe in them, you’ll act on them. Your actions will be conscious and subconscious.  The power of the mind is no joke!.

A lot of high achievers in fitness, business, and other areas of life use positive affirmations so they can be locked in on achieving their goals. They have helped me in achieving various goals of mine. For the purpose of this page, I’m sharing some affirmations that could help you achieve your health and fitness goals.

Strength Affirmation: I am strong and powerful. I move weights easily. I get stronger each and every workout. I feel like I could wrestle a gorilla. I’m excited about this new strength I’m gaining. I’m hitting new PRs with ease. I’m ( Insert exercise) (Insert weight) with ease.

Muscle Building Affirmation: I am a muscle building machine. The food I eat go right to my muscles. I have so much muscle it’s ridiculous. I’m building new muscle each and every workout. Every action I take is helping me build muscle. I’m King Kong in the flesh!

Fat-Loss Affirmation: I’m a lean mean machine. My diet is on point. My workouts annihilate the fat in my body. My metabolism is buzzing. I love what I see in the mirror. Damn, I look good! I love my body.

Overall Health Affirmation: I feel so healthy! My joints are healthy. Blood is flowing through my body smoothly. I’m full of life. I’m breathing deeply. My movement is so fluid. I have so much energy. I look and feel young. I have a healthy and active lifestyle. I love highly nutritious foods. I’m at peace mentally, physically, and emotionally.

Athletic Affirmation: I’m a beast. I move like a gazelle. My reaction time is crisp. I dominate whenever I step in the field/court. I contribute to my teams success. My shot is deadly accurate. I can see things before they happen. This sport is easy for me.

Positive affirmations have helped many people achieve their goals and they can do the same for you. One thing that will give the affirmations more power is to look at any beliefs that are currently holding you back from your goals. Once you find those beliefs, you can attack them and destroy the power they have over you. It helps when your beliefs and affirmations are in alignment. It’s time to crush your goals!

Affirmation Definition: https://www.thefreedictionary.com/affirmation

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Do A Random Workout

Breaking out of your routine and doing a random workout can provide immense benefit to your training program.

Consistency and discipline are important in any training program but sometimes you can benefit from doing a random workout. It doesn’t have to be something scary. You’ll find great benefit in just going to the gym on a random day and doing something simple.

Last Thursday , I felt the itch to go to the gym even though I had an intense workout the day before. I felt good and just wanted to get something done. I felt great at the end of the workout and it made me think about the benefits of doing random workouts.

Benefits of Random Workouts

Greater Appreciation: You develop a greater appreciation for your workout routine. Sometimes I take my workouts for granted since I’m so used to the same routine. It becomes automatic. By doing a random workout, you actually have time to think about your workout routine.

Recovery: Doing a random workout will help you with muscle recovery. The fact that you’re moving your body means you’ll be promoting blood flow throughout your body.

Learning New Things: Random workouts can teach you a lot about your body and what it needs to progress. By doing a random workout, you’re getting out of your comfort zone and that’s when you’ll learn a lot about yourself. You can take what you learn use it to help you achieve your goals faster.

Happiness: If you’re someone who loves fitness, getting in any workout will bring you joy. Personally, I feel like a kid in a candy shop when I step in the gym. The endorphin boost you’ll get from the workout also helps with the happiness.

How To Select a Random Workout

When doing a random workout, I recommend choosing something that will contribute to your fitness goal. Even if the impact of the random workout isn’t as large as your normal workouts, at least you’ll move a step closer to your goals.

You can do an intense workout or a workout with moderate intensity. The best way to decide workout intensity depends on what day you’re doing the workout. If the random workout is at the start of your training week, go for higher intensity. If it’s in the middle or end of your training week, it’s best to go for moderate intensity workouts.

This goes hand in hand with my personal training philosophy. I always like doing my hardest workouts at the start of the week. This gives me momentum that I can carry into my following workouts. I’m also fresher at the start of my training weeks.

My Workout

The random workout I did followed the moderate intensity approach since it was near the end of my training week . During my random workout, I did a lot of movements I was familiar with but the format was completely different.

Deadlifts: I did  five sets of three at 225 pounds. These were regular deadlifts at a steady speed.  My rest periods were four minutes, which is pretty long for this level of training intensity. The purpose of this was to get in some extra reps. I learned from Strength Coach Pavel Tsatsouline that you can get stronger by increasing the amount of times you do an exercise. By getting in more quality reps of a movement, I’m making my nervous system more efficient at that movement that movement. A more efficient nervous system means greater strength potential.

Weighted Dead-Bugs: I did dead-bugs while holding two 12 pound dumbbells. The added weight forced my core muscles to work harder. I want my core to be as strong as possible so I can generate more power and be safe during my heavy lifts. I did 10 reps of these in between my deadlift sets.

Iso-Lunge: I did one minute isometric lunges on each leg. The purpose of this was to improve muscle endurance, strengthen my joints, and to work my glutes.

Bag Work: I finished the workout with bag work. I did three rounds of hitting the bag. Each round was two minutes long. It was a good way to get in some cardio.

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