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The #1 Fitness Mistake of 2022

Posted on January 5, 2022August 10, 2022 by Frank Miller

The only way we can learn, is by learning from our mistakes. That’s why I have complied for you the Top 5 Fitness Mistakes that you are making in 2022. Some of you may have heard of a few of these, some are a little more out of the box; either way, if you making any of these mistakes, especially the #1 Fitness Mistake, you’ll be headed for disaster if you continue making them…

#1 Fitness Mistake

#5 Not Working Out With Enough Intensity

Look, you are working out to get results right? And getting results is no easy feat, but you have to give it a fair amount of “umpph” to get those results! I congratulate you for simply walking through the gym doors, but that is just the first of many steps to make a significant change in your body. When you are exercising, with weights or doing cardio, you have to challenge your body. If you can do 10 reps with a weight and it is easy, pick up a heavier weight. If you are merely walking a mile in 25 min, you need to cut that time down in half. Challenge your body, get your heart rate up, break a little sweat and I promise you, this alone will make significant changes.

#4 Working Out Infrequently

You ever wonder why you are so sore after each and every time you workout? It is probably because you are not working out on a regular basis, thus your body does not ever get the chance to adapt and get stronger. If you are truly serious about getting results, infrequent workouts are a sure fire way to fail as fast a possible. Try exercising at least 3 times per week. This will give your body the chance to get stronger and leaner week by week.

#3 Doing a Fitness Routine You Hate

Look, if you don’t like the routine you are doing, CHANGE IT. There are hundreds of different fitness routines that can get you results. The problem is, a lot of people new to fitness fall into this world that “bodybuilding” and lifting heavy weight is the end all and be all of getting fit. Well, if you ask some people, you will probably hear them say, “YES IT IS”, but that is because those are the ones who enjoy it. There are numerous other routines you can be doing such as interval training, body weight circuits, resistance band training, suspension training… I mean, the list goes on and on. You can even join running and cycling clubs. The point is, your options are endless in your journey to finding your fitness results. Just find a routine that you like, AND that can give you the body you want.

#2 Unconscious Food Choices

“You need to eat better”, someone says to you. You say to yourself, “what the hell does that even mean?” Look, forget about trying to hop on the latest diet fad and ‘lose 30 lbs in 14 days gimmick.’ You can solve your problem quite simply, by taking a little time to learn about, what it is you are putting in your mouth. I can guarantee even if you had 5% more knowledge about what you are eating and how it would effect you, you’d be more hesitant to go ravaging your cabinets for snacks. Unconscious food choices are disastrous. Social eating and emotional eating are the two main culprits of unconscious food choices. Don’t eat because you feel like you have to and don’t stuff your face when your feeling manic, it will only lead to more emotional distress. Learn a little bit more about “food” and be CONSCIOUS of everything that going into your body and how it will effect you.

#1 Not Having a Definitive End Date For Your Goals

“A goal without a deadline is simply a dream.” I am sure you have heard this before. Well, its 100% true. You need to define when you want to see your results by, and hold yourself accountable for your decision. If you say you want to lose 15 lbs, what should immediately follow that is, “in 4 months, on this exact date.” Well, defining your end date is the easy part, hold yourself accountable is whats really gonna give you the extra push. And how do you hold yourself accountable? Maybe there is a specific event you want to look your best for, so you plan your end date around that. Tell as many people as you can what you plan to do, this way, if you start to fall off the wagon, you almost feel guilty because you are letting so many people down who you told about the great achievement you were going to accomplish. Define your END DATE for your results, and hold yourself accountable. This is key, and if you do this, you will conquer the #1 Fitness Mistake that causes everyone else to fail, except you!

BONUS:

Fitness Mistake: Not Having a Plan

“I’m gonna get fit this year!” So you join a gym, do a few machines and say to yourself, “I have no idea what the hell i’m doing.” Well, that is the problem with most new people to fitness. Look, if you are new to the fitness world, it can be exceedingly difficult to understand exactly how to create a proper program for yourself or even what to do before starting any particular routine! Thats why you should consider hiring a trainer like myself!

Multi-vitamins are bad? So what should I do now?!

Posted on December 26, 2021August 10, 2022 by Frank Miller

In recent news, it has been claimed that multi vitamins may have no benefit to us. About 1 week ago, a few separate studies were published in the Annals of Internal Medicine, concluding that, “supplementing the diet of well-nourished adults with (most) mineral or vitamin supplements has no clear benefit and might even be harmful.” The studies determined that multivitamins had no effect on the prevention of heart disease or other chronic diseases.

Well, yes, this does make perfect sense. As a consumer of multi-vitamins, at no time did I ever believe that simply popping a few pills would ever prevent any chronic diseases. I mean, If I or you were to believe it really could prevent those diseases, wouldn’t we be calling them “cure pills” and not vitamin pills?

Even in the study they claimed that some vitamins even showed a decrease in certain health factors of “healthy” men. But how does this correlate to “us” as a whole? What defines “healthy men”? There are a plethora of lifestyle factors that go into studies like this that make it hard to determine true validity.

And in lieu of these negative claims, there are still some positive ones. Multi-vitamins are beneficial for those who lack certain vitamins or minerals and studies still give credence to women taking Folic acid during pregnancy to avoid birth defects as well as supported studies on the supplementation of Vitamin D.

What it all comes down to is being educated consumers. Don’t be duped by mass marketing who spend 100s of millions of dollars to get billions of your dollars. Don’t fall into the trap of believing that just by taking a few pills everyday (no matter what the claims) will reverse years of an unhealthy diet and zero exercise habits.

How to Recover from the Holiday Food Binge

Posted on December 23, 2021August 10, 2022 by Frank Miller

1. Forgive yourself

The key to getting back on track is to forgive yourself and move forward. It’s the holidays and you can bet everyone over-indulges at this time of year, so you are not alone. It’s over and done with now, so get back to your healthy ways.

2. Drink more than enough water

Drinking water is a huge necessity post-binge because it will help cleanse your body of all the huge portions of food you just put in it. The fluids are needed to flush out your system and leave you feeling 10 times better.

3. Eat a lot of fruits and veggies

Chances are you probably didn’t have much fiber yesterday and all that digested food is still sitting in your stomach. Fruits and veggies are high in fiber and will help you go to the bathroom to clean out your system. Fruits such as berries, papaya, pineapple, figs, prunes, mango, and apricots also have digestive enzymes to further your cleanse. Also eat leafy dark greens such as spinach, kale and beets (red ones) to further enhance your cleanse.

4. Don’t starve yourself

Though it would seem like it would make sense not to eat after eating so much, it’s a terrible idea. Skipping meals after a binge will just lead to more binge eating on leftovers and you being hungrier later in the day. Have your regularly scheduled meals, however, just eat more (or only) fruits and veggies to help clean you out.

5. Get back on track

Don’t use this as an excuse to lose all hope and abandon your healthy ways. It’s just one day. Get back on track immediately with your healthy eating and workout routine. This is a sure fire way to relieve the guilt of eating so bad and will make your feel slim and fit yet again!