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.

Fitness Quote of the week- Quality over Quantity

(Short post) quote on choosing quality over quantity

“ Don’t count the days, make the days count “- Muhammad Ali.

This quote can be applied to your workouts. Focus on the quality of your workouts rather than the quantity. You’ll get further with a few a high quality workouts each week than several sloppy workouts.

When you focus on quality over quantity, you’re present to your workout. When you’re in your workout, you have the opportunity to learn something new. You’ll also enjoy it more because you’re feeling the whole experience.

By focusing on the quality of your workouts, you’re less likely to get injured. You’ll respect your workout recovery so you have quality workouts.

Having this approach will also bring a shift in mindset that will help you in the long run. When you’re focused on the current workout, you don’t have to worry about whether or not you’ll achieve your fitness goals. You won’t be thinking about what could go wrong in the future. By not focusing on those thoughts, you’ll be more resilient and confident in what you can do. Our minds are our biggest obstacle if we let it.

Fitness Quote of The Week- Consistency

(Short read) the importance of consistency

“ I train to be the best in the world on my worst day “- Ronda Rousey

This quote from a former UFC champion is about consistency. You may not be training to be a world class athlete but you’re probably training to reach a fitness goal. If it’s a worthwhile goal, it’ll be one that challenges you.

On your mission to achieve the goal, you’ll have some days that you don’t feel like training. You’ll feel tired, stressed, or something else. Unless you’re sick or severely exhausted, you should do something. Something as little as mobility work or extra stretching will help in the long run. One of my personal workout principles is to always show up.

When you show up, you may not be going 100 miles per hour but you’ll be doing something. Even if you lower the intensity of an exercise significantly, you’ll still be working on those same movement patterns. This can make you more efficient the next time you do the exercise.

If you’re trying to lose fat and you normally run 2 miles a day, running half a mile will help you more than sitting on the couch and doing nothing. Personally, I prefer sprints over jogging.

Just show up. That small amount of progress gets you closer to your goal than the day before. The added benefit of always showing up is it always gives you an opportunity to learn.

Quote of The Week- Lifting is Safe

Why lifting weights is one of the best tools to protect yourself.

“ If you think lifting is dangerous, try being weak. Being weak is dangerous”. – Brent Contreras

What is danger? Danger is something that can cause you harm. For the purpose of this post, I’m talking about physical harm. When you’re strong, you’re less likely to experience physical harm from outside forces. Any harm you do experience will be minimized due to your physical strength.

I can speak from experience from having injuries in the past that those injuries would have been worse if I hadn’t develop a strength base. This is why Brent. Contreras says being weak is dangerous.

Weak is a relative term but the idea behind his quote is to take your strength seriously because it’ll minimize your risk of physical harm. One of the best ways to develop your strength is through lifting weights.

Being strong will also reduce your risk of danger in regular life. If you ever get in a physical confrontation, being strong will make it easier for you to defend yourself even if you don’t know how to fight. If you’re strong and you look strong as well, people are less likely to want to get in a physical confrontation with you in the first place.

Being strong will reduce your risk of hurting yourself when moving furniture. Being strong will reduce the impact of a fall. It can help you in many areas of your life. In addition to lifting weights, I recommend learning how to move. Doing this will help you maximize the full use of your strength.

Ps. I meant to post earlier in the week. Sorry for the delay!

Quote of The Week- Importance of Challenges

The importance of challenging yourself in fitness.

If it doesn’t challenge you, it won’t change you”- Fred Devito

This is straight to the point. If you want to achieve any meaningful fitness transformations, you’ll have to challenge yourself. You’ll have to do workouts that scare you a little and make you uncomfortable.

Many fitness gurus will try to sell you on a miracle diet or workout to get quick results. This isn’t reality. Anyone you see with a great body or lifting big weights had to put in the work to get there.

Doing heavy compound lifts is challenging. Saying no to delicious junk food is challenging. Sprinting up hills is challenging. These are the types of things that will transform your body.

Fitness is as much mental, as it is physical. Your body won’t be the only thing that transforms when you challenge yourself physically. Your mind will too and you’ll develop that fitness mindset.

Quote of The Week- Keep Trying

(Short post) This quote is for anyone who’s struggling to get the fitness results they’re seeking.

“ No matter how many mistakes you make or how slow you progress, you are still way ahead of anyone who isn’t trying.” – Tony Robbins

This quote is for all of you that feel struck in your fitness journey. We all hit that wall where it seems like we’re not getting anywhere. The key is to not be hard on yourself. Just keep working.

To any of you that feel guilty about cheating on your diet , don’t sweat it. Try to learn from the experience and start fresh. Learning to forgive yourself when you slip up is the key to longevity.

I hope this quote helps you break out of your funk and move closer to your goals. I’ll make it a habit to share a quote each week.

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?

Photo by Skitterphoto from Pexels

 

Deprivation Increases Capacity

How having less available can help us grow.

We’ve been given a challenge and opportunity.  It’s time to see what we’re all made of. The great Strength Coach, Dan John recently posted a YouTube video that helped put things into perspective. The title of his video is Deprivation Increases Capacity. He talked about how having less resources forces us to adapt and step up. It forces us to work harder. In today’s current climate, a lot of us can feel limited. This is the perfect time for us to step up and see what we’re capable of. It’s what the fitness mindset is all about.

There’s a lot of uncertainty and things that we can’t control right now. One thing we can control is how we approach our fitness and our personal lives. It’s time to embrace this challenge we’re facing and use it as an opportunity to grow in all aspects of our lives. This is what the fitness mindset is all about.

One change I’ve made in my fitness routine is increased workout frequency. I’m training five or six times a week with the off days being for active recovery. One thing that has helped me deal with everything going on is meditating.Meditating has helped me stay grounded during this time. I recommend it for any. Your mental health has a direct impact on your physical health. What changes are you ready to make?

It’s time to approach life with courage and toughness!

Photo by Jakob from Pexels

The Grind Continues!

How to adjust now that most gyms in the country are closed

What are we going to do now that the gyms are closed? Unless you have the luxury of a home gym, you’re going to have to make some adjustments. Since fitness is a lifestyle, we gotta continue the grind. It’s time to test the theory that the world is your gym!

I’m going to miss hitting the weights but part of me embraces this challenge. Since you have the fitness mindset , I’m sure you do too. For all you cardio junkies, you won’t have an issue getting in some good cardio outdoors. This post is more for my fellow lifters. Let’s make this work. Let’s approach our new training approach with the mindset that we’re still trying to get stronger.

How To Still Get in Good Workouts

High rep work: High rep bodyweight exercises are very underrated when it comes to strength training. It won’t beat heavy weight training but it definitely has it’s benefits.One of the main ones is stronger joints and tendons. By strengthening your joints and tendons, you’ll be better equipped to handle weights when you get back to lifting. I’ve even heard stories of people having impressive weight lifting numbers just from high rep bodyweight exercises.

Remember Your Movement Patterns: One way to reduce weightlifting rust is to find ways to replicate the movement patterns you already do in the gym. Bodyweight squats for front and back squats. Push-ups for the bench press. Get a broom and practice your deadlift technique. As long as you continue the movement patterns you did in the gym, the transition back won’t be as bad. Don’t be surprised if you make some progress!

Train your fast-twitch muscles: If you’re a strength and power athlete, you can still train your fast twitch muscles with just your body weight. Fast twitch muscle fibers are the ones most responsible for muscle and strength growth. You can train these with plyometric exercises including jumps, sprints, and explosive push-ups.

Yoga: Here’s your chance to give yoga a shot if you haven’t already. Since you’ll still be training hard, yoga will help with workout recovery. It’ll also help you keep your stress levels in check during these challenging times. I reccomend the yoga App, Down Dog.

Be Creative: When you don’t have access to weights, creativity will be big. I recently found some old tires and microwave in my backyard. I know there ways I can use these items for some resistance training. Check your surroundings and see what you can use as a workout tool. 

I’ll continue looking and finding ways to make progress during these challenging times. Weights and equipment are great but everything starts with you. You’re your own source of strength and power. The grind continues!

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