Do What You Can. Start Where You Are.

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If you can’t run, then go jog. Can’t jog? Go for a walk. Doesn’t have to be far. If it’s 3 blocks or 3 miles, it’s all better than sitting on your couch not moving at all.

Continue reading “Do What You Can. Start Where You Are.”

5 Things To Do To Guarantee Yourself Results

If we’re talking health and fitness (which, we always are lol), I believe doing these 5 things and building up these 5 habits will lead to guaranteed results with any and all of your health and fitness goals. And really, I think these have transferability to other areas of your life too…

Continue reading “5 Things To Do To Guarantee Yourself Results”

The Starting Point For Losing Weight

Listen to episode 24: The Starting Point For Losing Weight

We’re in a time of instant…. everything! And, diets, nutrition, results are advertised as no different.

You’ve seen them:

  • 7 Day Cleanse
  • 21 Day Diets
  • 9 Day Eat Only With Your Right Hand Diet

*I made one of them up*

But, no one wants to talk about the basics. About where you should actually start and focus on.

I get it. It’s not sexy. Its not going to sell books. It doesn’t have a fancy name.

Hear me out. I trust and believe, weightloss, getting to a healthy weight and body fat percentage, always comes down to the basics.

Continue reading “The Starting Point For Losing Weight”

Why YOU Should Be Doing Deadlifts

It’s the ultimate “Picking things up and putting them down” exercise.

Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?

Some quick nerdy info on Deadlifts:

1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.

2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.

3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.

Ok. So…. How should you properly do a Standard Barbell Deadlift??

1. Stand with your feet midway under the barbell

2. Bend over and grab the bar. Arms about shoulder-width apart.

3. Bend your knees until your shins touch the bar.

4. Lift your chest up and straighten your lower back

5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)

6. Hold for a second, then reverse the steps.

7. Congratulations!

We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…

If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??

Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).

Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.

If you have kids, picking them up is technically a deadlift.

All the way to picking a pen or pencil off the ground.

ALL motions that simulate the process of doing a deadlift.

Or, picking up your friend lol

So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.

I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!

Stop The Comparison Game

If you prefer to listen to the audio version, I talk about this on Episode 23 of the 1LIFE1YOU Podcast

Family. Friends. Coworkers. Celebrities. Strangers on the Internet. We live in this time where everything is accessible. Everything can be seen, read, and talked about anywhere in the world. And that’s really really cool.

But the gift and the curse (no jayz) is that, with all that accessibility to people’s lives and opinions, we tend to fall in the “Comparison Game”.

Looking at others. Comparing your faults to their perceived perfections. Comparing the timeline of someone else to where you are in life.

I see and hear it a lot. And, it’s not just about social media (though it plays a big part in this problem).

When something good happens to someone. Or someone is progressing in life faster than you. Or has more good things going on than you….

That’s all negative energy.

That’s all time you are wasting thinking about something you have NO control over. And you have to let that way of thinking go.

If it happens while you’re scrolling through social media, then close the app. Or unfollow the people that provoke those negative thoughts. You have the power.

If it happens in person, step away from that environment. Excuse yourself. Get away.

She gets it

Negative thoughts won’t just go away, but you have to start making yourself aware when it’s happening. Close the app. Unfollow the person. Walk away.

You can take it a step further and literally write down something positive about you. Right on the spot. Either with a pen and paper or in your note section on your phone.

It’s about realizing the trigger, but changing the reaction to it.

It happens to me. I’ll scroll Instagram and see this or that person in the same field as me doing amazing things, and I’ll start the Comparison Game. So, what I did was unfollowed everyone. And I’ll slowly rebuild it back to keep a positive energy for ME on MY timeline.

Comparing yourself to other is a nasty habit to have. You must know your trigger points and change the reactions to them. As soon as possible. Break the habit by building a new, positive one.

Football Workout Challenge

Football season is officially underway! College and the pros have started up, and I know a lot of you will be sitting at least 3 hours (some, probably ALL DAY & NIGHT) watching football between now and January/February.

I wanted to make up a workout challenge to at least get you up and off your couch during the 3-8 hours you’ll be watching the game(s).

It’s simple. When you see a particular play happen, you do the challenge exercise that goes with it.

For example:

If a quarterback gets sacked, drop and do 10 pushups.

Got it? Good!

Go enjoy the games. Hope YOUR team doesn’t lose 😉