Have More Confidence In The Gym

A ton of people have goals to lose weight / get in shape. And a ton of people go to their closest gym and sign up for a membership. But, what happens is, a lot of those people get discouraged from being in the gym for various reasons.

One of those reasons is a lack of confidence with being in that environment.

“Don’t know what to do.”
“I don’t want to look like a fool”
“Everyone in there is SOOO in shape!”

I’ve personally heard these exact quotes. So, I wanted to go over a few things you can do to help build your confidence in the gym and with working out.


Take a Tour & Ask Questions

When you first sign up for a membership, someone usually (SHOULD) takes you around the gym. This is where you ask questions, take notes. Most standard gyms are set up similarly. With Free Weights in one section, Leg Machines, here, Upper body Machine there, & Cardio Equipment over there. Even if you don’t remember it all, when you go back in, ask again!

Have a plan
Before you step into the gym to workout, you should know exactly what you want to accomplish. If you want to workout your legs, write down 4-5 exercises you want to do. Having a plan provides you focus, and takes away that “deer in headlights” look you can get when you don’t know what to do next. You can write this out yourself (with googles help) or hire someone to write out a plan for you. But, having a plan is essential.

Don’t compare yourself to others
We all fall victim to this. Looking at the guy with the huge arms or the girl with the great legs, and you start to feel self conscious about yourself. DON’T!!! The guy with the giant arms, he’s been working out for 5 years consistently. The girl, she comes in every week for the last year to workout.

Never compare your day 1 to someone else’s day 500. Only compare yourself to your past self. Have patience with yourself, and trust the process. If you’re doing what needs to be done in the gym (& kitchen), the progress will come. Trust me.

A couple other things to consider:

  • Be ok with looking like a mess
  • Be proud of your sweaty shirt
  • Celebrate when you go for a heavier weight
  • Or run a faster time
  • Buy noise resistant headphones and rock out to your favorite songs
  • With that, have your playlist ready before stepping into the gym. This small thing can save sooo much time!
  • And lastly, enjoy yourself! If a commercial gym isnt for you, find another activity that gets you moving. Trust me, there is something out there for EVERYONE. You just have to find it.

4 Sprint Workouts To Try Now

Sprints are great. Can be tough, but great. The benefits of doing them are definitely worth it.


Up your cardio. Increase your stamina. Burn a ton of calories (during and after your workout). Increase speed and power. Build muscle. And more…


Here’s 4 Sprint workouts from the ALL ACCESS Plan in the 1LIFE1YOU Fitness Training App


20/10 Intervals

2 Rounds

5 Minute Light Jog

8 Sets: 20s Sprint / 10s Rest (Intensity of Sprint should be an 8-9/10)


Distance Work

5 Minute Warmup Jog

4 Rounds: .25 miles (400m) Sprint – 2 Minutes Rest

2 Rounds: .5 Miles (800m) Sprint – 2 Minutes Rest

5 Minutes Cool down


Ladder Interval

5 Minute Warmup Jog

30s Sprint / 30s Rest

45s Sprint / 45s Rest

60s Sprint / 60s Rest

2min Sprint / 2min Rest

60s Sprint / 60s Rest

45s Sprint / 45s Rest

30s Sprint / 30s Rest

2min Sprint / 2min Rest

30s Sprint / 30s Rest

3 Minutes Cool Down


30s/90s Intervals

5 Minutes Warmup Jog

6 Rounds: 30s Sprint / 90s Walk

3 Minutes Cool Down

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What Happens When You Reach Your Weightloss Goal

What happens when you hit your weightloss goal? Yes. It does happen. I know it seems impossible while you’re in the middle of your goals, but it does and will happen.

Listen to episode 33 of the #1LIFE1YOUPodcast

So, what happens? Are you done? No more gym. No more eating healthy… Stepped on the scale and the magic number appeared! Awesome!!!

No what?!

The answer is simple in writing but can be difficult in execution.

You keep going.

If you take ANYTHING away from what I say/write, it’s that there is no end goal for health and fitness.

I want you to be just as healthy at 60 and 70 as you are at 30.

I get that once you hit and reach your goal… Once you’re there and the high of accomplishment starts to wear off, it can be difficult to push yourself to keep going.

But, having the mentality that it’s not about summer diets or beach season, but it’s more about being healthy when you’re 75… that’s what will keep you going.

You hit your goal! Congrats. Are you happy? Yes? Awesome. Now the goal is to stay that way!

Keep eating healthy. Keep exercising.

We are in this for life. A ways remember that!

Tips To Start Running

If you’ve thought about adding running/jogging into your workout routine, but didn’t want to do anything wrong, get hurt, be unprepared, keep reading this for my tips to help you get started.

1. Warmup Inside

This is especially big when it starts to get colder outside. Warming up before you start your run get your body loose and ready to move. Do a quick 5-10 minute warmup to get your heartrate up.

2. Stretch after your warmup

You don’t want to stretch cold muscles. Warmup, get loose, then stretch out.

When I’m running, I’ll even go maybe 1/4 mile, then stop and stretch. Focus on your whole body, not just your legs.

3. Don’t worry about tracking

There’s a ton of nice apps, and watches that can track your run. But at thw very start, I would recommend not to do any of that.

Just go out and move. See how you feel. Then after a couple times out, start tracking to make sure you’re progressing.

4. Dress for the end of your run

You don’t want to over dress, then start over heating and want to ditch all your clothes. That’s why warming up before is big.

5. Shoes and Clothes

Make sure your shoes are in shape to run in. Check the heels, soles, and insoles. Running in bad shoes can quickly lead to blisters. And no on wants that.

Also, if you can, don’t run in cotton clothing (especially underwear). Chafing is not fun!!!

Dri fit clothing and moisture wicking socks are a big plus when running

1LIFE1YOU “Drink More Water” Tee is available now

Bonus: JUST START

Seriously, just go out and move. Trust me, we are all bad at running at the start. The air hits your lungs. Being out of breath. Being out of shape….

But, just go out and start. The day 1 is the worst day. Every time out, you’ll get better.

Eating Healthy Is Expensive Is An Excuse

Everyone thinks eating healthis super expensive, when it’s really not.

If you ever find yourself asking why the burger and fries from *insert fast food place here* is $1.99 and the salad from the same place is $7… there’s 2 reasons:

1. The burger and fries are of the CHEAPEST quality they can be and still be considered food.

2. The salad is actual food and real ingredients. And they mark it up because they pay more for REAL FOOD.

To counteract that, stop making your nutrition choices in a fast food place!

Go out and go food shopping for yourself.

A bag of salad is $3 (split into 2)

Healthy dressing $3 (split into about 6)

Family pack of protein $1.99-$2.49lb (split into 4 / lb)

So, per meal, you can have an actually healthy salad for $2.50 (make it $3 for added veggies)

Multiple that by 5, and you have 5 lunches for maximum $12 total.

Now, I know people that spend that, easily, on lunch everyday! And it’s doing their body no good. Ordering out, drive through, fast food, is either cheaper quality food or overpriced because that store has to make a profit.

You can do the same math for Breakfast and Dinner.

Eating healthy is expensive? But, you just spent $6 on a coffee that 800 calories. When you could of brought a dozen eggs, potatoes, spinach for $9, and that would last a week….

When you cook for yourself, eating healthy is not expensive.

And even if you do go out and buy healthier options while you’re out, and spend $10. Don’t say it’s expensive. Flip the mindset around and say it’s an investment in your body.

We say eating healthy is expensive because it’s an easy excuse to use to go eat fast food. Taking the easy option.

Eating healthy is as expensive as you want to make it. Saving money requires a little more effort. But, is it not worth it?

Is being healthy not worth the exter dollar or the extra hour meal prepping your lunch.

Stop making excuses for why you eat the way you do and take responsibility for your actions.

Your life. Your choices.