The Hyper 29 Simple Tips to Well-Being & Greatness!

Far too often fitness is presented as complicated and confusing. 

Nothing could be farther from the truth. 

Here are the Hyper 29 Simple Tips for Well-Being and Greatness!

  1. Throw out your big dinner plates. Using small plates at home effortlessly reduces calorie intake and promotes weight loss.
  2. Make exercise a regular part of your life. Create a network of accountability with workout partners or by working with me, your local fitness expert.
  3. Know what you want to accomplish. Visualize the end result of your hard work.
  4. Believe in you. I know that you CAN accomplish your goals.
  5. Don't be a wimp. Keep the intensity high during your workouts. Remember that you don't want to kill time; you want to burn calories and strengthen your body through intense exercise.
  6. Drink water all day long.
  7. Know when to ask for help.  
  8. Incorporate High Intensity Interval Training into your routine by doing bursts of high intensity rather than exercising at a single steady pace.
  9. Maintain your metabolism by eating a healthy snack or meal every three hours. This food should be unprocessed, low in fat and high in fiber.
  10. Forget will-power; it's about WANT-power. How badly do you want it.
  11. Never eat processed foods. These items are high in empty calories and contain a plethora of chemicals that are harmful to your health.
  12. Fat contains twice the caloric density of carbohydrates and protein, so limit the amount of it that you eat. Fill your diet with lean protein and carbohydrates from leafy plants and whole grains.
  13. It's OK to be a skeptic. Watch out for products that are labeled as ‘health food'. Always read the nutrition labels and make your own informed opinion.
  14. Talk is cheap. Act now and get the job done.
  15. Exercise with people that are in better shape than you. This will encourage you to push your limits.
  16. Never indulge in negative self-talk.
  17. Don't drink calories.
  18. Pay attention to everything that you eat.
  19. Keep consistent. Exercise at least three or four times each week.
  20. Expect more from yourself.
  21. Never eat High Fructose Corn Syrup. It spikes your blood sugar levels and encourages your body to store fat.
  22. Eat plenty of whole plant foods. Vegetables, fruits and whole grains are filled with fiber and antioxidants, great for good health and weight loss.
  23. Do your cardiovascular exercise after weight training to encourage more fat burn. Your stored sugars will be depleted during the weight training then your body will rely on fat stores to get you through the cardio workout.
  24. Breakfast should be a balance of carbohydrates, protein and fat to get your metabolism going strong.
  25. If you know that you deserve better...then go get it.
  26. Challenge yourself during each workout. Try something new and exciting.
  27. Set specific, measurable goals and track your progress.
  28. Even if they are whole grain, eat carbohydrates sparingly. Carbohydrates are quickly stored as fat.
  29. Put an end to your struggle to get and stay fit. Come in a take a class and grab a buddy in with you while you're at it! (Shameless Self Promotion!!) LOL!

Print this list and place it somewhere that you'll see every day.

Keep it up ladies and gents! 

Cutting 16lbs in 7 Days without Cardio

Disclaimer: I am not a medical professional and everything I’d done to carry out my goal was done through my own discretion. You need to consult with a medical professional before starting any exercise program.  

Cutting 16 lbs in 7 days to make weight for my meet that happened this past April went pretty smoothly. In this post I’ll go over what I learned before and after making weight such as:

  • Don’t underestimate the power of fiber and water.

  • Sodium and sugar taste so good but are so bad.

  • It’s a mental game towards the end.

There’s plenty of schemes out there claiming you can lose 10 lbs in 10 days but they never talk about how easy it is to put it back on and what you are really losing. In this personal case I had to cut 15+lbs to make weight for an upcoming Powerlifting Meet. My weight 7 days before weigh in was at 235 lbs. The weight I had to be on weigh-ins was just under 220.4lbs. I had to cut 15+lbs.

What I am going to go over is what I exactly did to cut that extra 15+lbs but with the knowledge I was going to put the weight back on right after weigh ins. After going through this experience I will also review some fundamental info the average person needs to know when they want to seriously cut fat and keep it off.

Before the 7 days

I was lifting 5 times a week focusing on my program of hitting the 3 big lifts and accessory work. I didn’t really do much cardio since I was more focused on increasing my maximal strength for my performance. I was eating my regular macros which was 40% Carbs, 30% Protein, 30% Fat. Each person macros are slightly different so it's no use for you to compare mines to yours but what you can take away from this is that I was eating my regular meals. I actually lost 5 lbs during this program since I wasn’t overeating (I was during the Holidays of 2016) and keeping a regular workout schedule.

I was drinking a gallon of water a day to flush out any excess sodium and prevent myself from bloating. The funny thing about drinking a crap ton of water a day is that it keeps you from being bloated since your body senses you may be over hydrated and starts flushing out excess fluid. The less water you drink the more your body will hang on to any extra fluid it can consume. So FYI stay hydrated when you have a goal of cutting weight so you won’t become unnecessarily bloated.

During the 7 days

To start the cut I upped my water intake early on to further increase the flushing of excess fluids from my body. I tapered off my water intake towards the end but by that time my body was still in flushing mode which helped get rid of extra fluids that would make me weigh heavier upon weigh in.

I also cut sugars carbs to under 100 grams a day to deplete the glycogen stores carried within the muscles. This further gets rid of excess water weight since glycogen binds to water and without much glycogen you won’t have that extra water hanging around.  

I definitely limited my sodium intake to as minimum as possible (under 500mg). That sucked. I love salty foods. Sodium is necessary for muscle function but too much of it and it will make me retain water and bloat up.

I ate a ton of fiber to get things going. It helped flush my system of solid foods and kept me regular. Also kept me feeling light.

Obviously I didn’t workout strenuously during the week before the meet. If anything I just did some mobility and bar work to get the movements down.

The morning of weigh-ins I needed to lost an extra 3 lbs so I did the whole sauna suit in the sauna with albolene rubbed all over my body. If you don’t know what albolene is it’s a body cream boxers used to rub all over their body so they can easily sweat. It works like a charm. In 15 minutes I cut the last 3 lbs needed.

The last few days were pretty mental. I was definitely irritable and I need the thank my wife profusely for putting up with me LOL!

This is how my week looked like:

Day 1 (Weighed 235 lbs)

2 Gallons of Water.

Carbs under 100 grams. Sodium under 500mg

Ate a ton of fiber and protein and healthy fats (coconut, fish oils, olive oil).

Day 2 (Weighed 232 lbs)

2 Gallon of Water.

Carbs under 100 grams. Sodium under 500mg

Ate a ton of fiber and protein and healthy fats (coconut, fish oils, olive oil).

Day 3 (Weighed 230 lbs)

1 Gallons of Water.

Carbs under 100 grams. Sodium under 500mg

Ate a ton of fiber and protein and healthy fats (coconut, fish oils, olive oil).

Day 4 (Weighed 227 lbs)

1 Gallons of Water.

Carbs under 100 grams. Sodium under 500mg

Ate a ton of fiber and protein and healthy fats (coconut, fish oils, olive oil).

Day 5 (Weighed 224 lbs)

1 Gallons of Water.

Carbs under 100 grams. Sodium under 500mg

Ate a ton of fiber and protein and healthy fats (coconut, fish oils, olive oil).

Day 6 (Weighed 222 lbs)

1/2 Gallon of Water.

No Carbs, Sodium, Sugar

Two Liquid Meals and a Regular Meal of Protein, Fiber and Fats. (coconut, fish oils, olive oil).

Day 7 - Weigh In Day - (Weighed in at 218.9 lbs)

No Water.

No Carbs, Sodium, Sugar

After Weigh Ins

THIS is where I fucked up. I want to start by saying this was one of the smoothest cuts I’ve done, but the eating after I got waaaay too ambitious.

I ate anything and everything which was a big fuck up. From Hashbrowns to Cinnabon Rolls to Sushi & Ramen.

In less than 5 hours I was already back up to 235 lbs and I did NOT feel good.

It was too much for my body to handle and during the competition my performance was sub-par. My total was 60+ pounds less than where I was suppose to lift. That was my fault.

Bottom Line to Cutting Weight

Stay hydrated and really watch what you intake. Sodium and sugar are big factors you don’t want to underestimate. Eating quality protein and healthy fats will definitely help you along the process. Don’t aim to cut weight fast as I did here for a competition.

Focus on cutting weight slowly in the long run but know that staying hydrated and the consumption of sodium, sugar, carbs definitely play a big role in how your body will lose the weight. Cardio is still good to do but know that it always comes down to what you eat that will ultimately influence how your body will cut weight and above all, fat.

4 Ways to Level Up Your Squat

Know Low Bar vs High Bar

If you’re scratching your head on these different bar positions you will definitely benefit from this.

The low bar position is where you place the barbell lower than the spine of the scapula. This position puts the load on your hips as it increases your hip moment arm. If you don’t know what a moment arm is it is the distance between the axis of rotation and the point where the force is being applied. The longer the moment arm is the more load will be placed on the axis of rotation. In this case more of the load will be placed where the hips are which is an awesome muscle group to utilize when you are trying to lift some heavy ass weight!

High bar squat is where you place the bar right on top of the traps. This increases the moment arm between the knee joint and the point where the load is being applied. This places the majority of the work on the quads. Quads are an awesome muscle group as well but not as beastly as the hips.

There is definitely way more to dive into but the jist of this bullet point is understanding which bar position will best benefit you when you want to level up the weight of your squat in the future. Both are definitely recommended to train to attain ultimate squatting power but low bar is by far the most efficient way to squat huge weight. One size does not fit all so it is best to, again, practice both positions and figure out which works best for you!

Hips Don’t Lie

You need to learn how to engage your hips like a warp drive on a starship. How? Practice squatting with just your bodyweight first. As you squat down keep your feet in place and drive out your knees laterally as shown in the picture. This may feel funny at first but this only means that you may not be used to emphasizing your hips.

People who tend to sit for long periods may not have the best ability in know how it feels like to use their hips. Your hips will be working regardless but knowing how to use them will improve your efficiency in not only the squat but in other major movements!

A great movement to practice this is squatting with a band between your knees a resisting it! A couple set of ten to fifteen should be a great warm up!

Work on Your Mobility

Getting stronger and hitting PR’s is a great feeling, but the sucky part is when you start getting tight due to lack of doing your mobility exercises (I plead the fifth). It is highly recommended to get some soft tissue work done if you have some knots that are really inhibiting your performance. Taking your time with warming up your tissue will make you a more efficient lifter.

How? Muscles are not the only things you are getting stronger. You need to realize that your tendons and ligaments play a vital part in your strength gains.

When you execute mobility drills you’re moving these ligaments and tendons through the range of motion they will soon endure under medium and heavy load. One key way they get nutrients is through movement. You want to make sure these guys are primed & ready. If they are anything less the movements won’t feel as clean as fast as you would normally do them when you are thoroughly warmed up.

Squat, Squat, Squat

Squatting is a skill. The more you practice this movement, the better you will be at it. It’s not always about squatting a crap ton of weight day in and day out. Learn, understand and feel how your body best squats.

Take that and practice it until squatting efficiently under the bar with load becomes second nature. Hone in on that “perfect” stance and practice the shit out of it. The more you practice a movement the more you will learn about yourself. Take each moment to make that one tiny adjustment. The way you breathe, squat of the hole, how it feels when you lower the bar, the very placement of the bar, the way your hands hold the bar, etc. If you think you’ve mastered it you’ve already failed. There’s always something new to learn.

Why Lifting Heavy is the New "Thing"

One of our members Rexxelle competing in her first Powerlifting Meet!

One of our members Rexxelle competing in her first Powerlifting Meet!

There’s been plenty of fitness trends during my 10+ years in the industry.

Now, I’m seeing everyone wanting to just lift heavy, especially women! Take the United States Powerlifting Association for example. Women membership jumped from barely 1% to 30% of total member base within the last 5 years!

In my opinion, this new lifting heavy phase is awesome!

Before and after pictures are great and inspiring, but aesthetics will soon fade with age. One thing that will stay with you throughout your whole life though is absolute strength. The more you build upon it now, the more you will have it later down the line, as long as you maintain it.

The main reason why this new trend is so satisfying to see grow is that people genuinely want that intrinsic reward of being a stronger version of themselves.

Let’s face it, the fitness industry is mostly based on looks. Image and perception of how the world sees an individual is of great importance according to the majority of consumers. Taking a 1000+ selfies in the perfect lighting in order to get that ONE pic that will gain a 999+ likes has been the norm and it shouldn’t.

What I see happening now is that there is a growing number of people that are saying “Fuck that, we just want to lift some heavy ass weight!”

Brands such as “Bacon & Barbells” and “Doughnuts & Deadlifts” are amassing an ever increasing following focused on lifting heavy and eating happily. This is awesome!

Why the change?

I truly think it is because of the “fuck it” mentality and how more and more people are starting to get sick of the grind; taking fat burners and eating out of tupperware to get those abs to come out for that one perfect day you need to take an awesome picture or be on stage or whatever. People just want to lift and see how truly strong they can get. The mentality of “Screw what other people think of me, I wanna see how truly strong I am and the only person to prove it to is myself.” is becoming more prominent, and this is a good thing.

Not only will young people benefit from this trending phase, but baby boomers will as well. You can talk all you want about how sexy and awesome your gym is and how it appeals to the younger, “cool” crowds, but the demographic who has the real “fuck you” money are the Baby Boomers.

They’re retiring with money to throw around and want to live a long and healthy life and one of the things they’re realizing is the monumental importance of keeping their strength up in order to keep up with their ambitious retirement activities; a popular one being traveling the world!

In essence, lifting heavy is the “new thing” because more people are starting to get tired of trying to kill themselves for social approval and the older demographic are starting realize how important that shit is to extend their quality of life.

10 Things Fitness n00bs Need to Know

This is Addy the Baddy. He went from a Level 1 Grunt to a Level 82 Deadlift Juggernaut in one year. He farmed a lot of reps and sets to get there and is now equipped with the "Belt of a Thousand Truths" which gives you +10 Strength and +20 Stability.  

This is Addy the Baddy. He went from a Level 1 Grunt to a Level 82 Deadlift Juggernaut in one year. He farmed a lot of reps and sets to get there and is now equipped with the "Belt of a Thousand Truths" which gives you +10 Strength and +20 Stability.  

It’s February! If you are reading this and are still on an exercise regiment that you started for the New Year then CONGRATS! You’ve made it passed your first 30 days!

If you are are reading this in defeat it’s ok as you can still get back in the game!

When anyone starts striving for a more healthy lifestyle it can be a little intimidating since now you are entering a world you have no idea where to begin, what to do, or who to ask. Allow me to list 10 things fitness n00bs need to know in order to succeed in their fitness goals.

  1. Yes, it’s suppose to be hard.

    Nothing worth it ever comes easy. It doesn’t matter if you think you deserve it now or not. If you don’t pay your dues and don’t put in work you’ll never see your end goal. When something is a challenge to attain it starts changing you because you need to adapt in order to move forward. That is the very essence of how our species has survived for so long! Adapt and change! Staying in your comfort zone will lead to average. If you want to make a change you need to strive for above and beyond.
     

  2. No, you don’t need supplements.

    You don’t. Stop. Stop it. Nooooo. When you start working out your body needs proper nutrition from real food. When you fix your diet you’ll already see a huge difference.

    Fuck those ads or your friend’s friend who is a “sponsored” IBFFBFBFPRO with 100K+ Instagram followers telling you you need to take THIS ORGANIC GLUTEN FREE FARM RAISED SUGAR FREE PROTEIN CREATINE PRE-WORKOUT POWDER MIX that comes in three flavors. This is a money pit for powders and pills that are primarily bullshit and pixie dust. You’re better off drinking unicorn piss. Seriously, I heard that shit makes you fly or something. You get the point.

  3. Yes, warming up is important.

    Why? Cause you need to get blood flowing to all the muscle you are about to move. You need to get your joints ready for movement. Your body is like silly putty, starts off all rigid but once you start using it it becomes more moldable. Don’t just hop on a cardio machine and go for 10 minutes. Do some bodyweight movements that will actually emulate your workout. If you’re going to do squats, do bodyweight squats first. Prime your body for the challenge to come.
     

  4. No, no one cares about what kind of outfit you’re wearing.

    Say no to Lululemon. I don’t know why people spend so much money on this BS. I can understand someone spending good money on a nice suit to make a business deal, an outfit to go out and stun the ladies or gentlemen or whatever. Spending a shit ton of money for clothes you will be sweating all your skin oils and juices on is just ridiculous. No one cares what you look like when you work out. It’s about what you get done that matters for your end goal.
     

  5. Yes, intensity matters.

    Your workouts need to be challenging. None of this steady state BS. If you keep complaining that you’re not seeing change even though you workout 5 days a week, it’s cause you’re staying in your comfort zone. This goes back to #1. It’s suppose to be hard. Shorten your rest periods, increase your weight, change up your movements, do whatever it takes to make it harder for you.
     

  6. No, toning is not the answer. Gaining muscle is.

    You want that “toned” look? BULK UP! Yeah, that’s right. GAIN MUSCLE. LIFT HEAVY ASS WEIGHT. Stimulate your body to develop muscle while watching your diet so you can drop your fat levels. That is how you achieve that “toning” effect. Stop doing the high rep low weight BS. Unless you're rehabbing an injury you don’t need to be doing any of that shit.
     

  7. Yes, eating healthy is 80% of the success.

    This is definitely a tough one but it’s true. Your body is so efficient at what it does that if you don’t watch the quality of foods you’re eating and by how much you will gain fat very fast.

    You’re not alone, coaches struggle with that shit too. You ask any fitness or strength coach, we’ll know ALL the good places to eat. California Burritos, Carne Asada Fries, Animal Style Burgers!? We watch our diets as much as we can but being human we’ll have cravings here and there so of course we will indulge.

    That’s the thing though. Because we strive to eat healthy we appreciate the awesome, flavorful foods that much more! If you keep eating junk and high fat high sugar foods your body is going to go to shit and you won’t appreciate that art of cooking!
     

  8. No, social media coach aren’t always what they seem.

    I touched on this on #2. There’s a lot of coaches out there who will make it seem that they are the best at what they do through social media because that’s just good marketing. Do your homework. If you’re seeking out a coach do a Google search on them. See what they have accomplished, who they have helped.

    Do they have a linkedin? A website? A yelp? Testimonials? If they’re just using Instagram and showing off pictures of their abs, I would stay cautious. Whatever they do for themselves may not work for you. TRUST ME. You will later see which coaches actually put in the work and have an actual passion for helping people instead of wanting to sell you a paid up front package from the get go. Real coaches don’t need to make sale ‘cause their results and work ethic sell themselves.
     

  9. Yes, it’s better when you bring a friend.

    Bring a buddy! It has been proven that people who take on a goal with a friend are more likely to succeed! Your training partner is there to keep you accountable as you are to them. Work together through the hard times! Don’t let each other down. Find your ride or die buddy and get going.
     

  10. No, you never curl in the squat rack.

    Just don’t. Please don’t. It’s an old joke, but a necessary point.


 

3 Guaranteed Ways to Attain Results and Gains!

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If you find yourself complaining about why you are not getting results, you’re doing it wrong. Do you want solid advice on how to really make a change? Here’s three; Shut up, focus, and outwork everyone.

Shut up!

Adults hate it when kids complain. Adults also hate it when they hear each other complain. Why? Because we all have our own personal battles with life and hearing someone else complaining about their own can get a bit extraneous.

You can feel empathy towards those who have been in similar situations you were in from the past and offer advice, that’s normal. It gets unnecessary when that person expects a pity party because they perceive that the whole world is against them.

If you find yourself complaining and blaming everyone other than yourself for the lack of change in your health you need to take a long hard look in the mirror to confront the true culprit.

Not seeing change and you want to do something about it?

Start by shutting up.

Change your mentality of always complaining about how sorry you feel for yourself. When you find yourself wanting to whine about how you got the shitty end of the stick, shut it. No one wants to hear it but they won’t say that to your face. It will fall upon deaf ears at the end since everyone is, again, busy fighting their own battles.

Which brings me to my next tip…

Focus!

Focus on your own personal fight against whatever issue that you are struggling with. You and only you know the ins and outs of what are truly your weaknesses and strengths. No one knows how to conquer your personal issues other than you!

You have to realize that no one can be in your head, analyze all your issues, and give you a full proof plan to get to where you want to be. Only you know how it feels when you face your deepest fears. Only you know the rush you get when you do something you are passionate about.

You need to take all that you know about yourself, figure out what has not been working for you and what has, and adjust. This needs to be a constant cycle and this very act itself requires your utmost focus.

Which leads me to my final tip…

Outwork Everyone!

I understand that in reality it’s hard to outwork everyone but that is the kind of mentality that gets people from where they currently are to where they want to be! I am dead serious. You need to be in the mindset where you will outwork anyone else who has the same goal as you.

This is does not mean to be a show boat and take to social media and post every little thing that you do, such as meal prep, gym selfies and so on. (Movements are fine). You need to “hustle and be humble” or you’d just be an asshole.

You need to dedicate every ounce of your will power to focus on your goal because believe it or not, even that won’t be enough. There’s plenty of literature revealing that human will power is not enough to make a change.

You have to want it bad enough by committing to changing your lifestyle, your old way of thinking, the way you have perceived the world, and embrace an altered, enlightened view for the better lifestyle that you crave. This is possible by devoting yourself to a relentless work ethic where you will not stop and do everything in your power both physically and mentally to get to where you want to be.

So shut up, focus, get to work and make it happen!

 

7 Step Guide to Douche It Up at the Gym!

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Sweaty McSweats!

Profusely sweat on every weight bench, machine and cardio equipment piece you use and don’t wipe it off. For bonus points make sure you haven’t showered or worn any deodorant in the past 5 days. This is a great way to attract a mate due to the natural pheromones being emitted in the air. Use all the yoga mats and sweat on them too.

Make sure to not wipe and roll the yoga mat back up with the moist side rolling in! This is a great way to share your essence with someone you truly care about but don’t want them to realize who you are

Rack-Me-Not!

Load the leg press to as much weights that is visually pleasing to the eye! Make sure to use the biggest weights you can find throughout the land and use every inch of that bar capacity! Remember, the more weight you put on a machine the stronger those high school football players will think you are.

Once you see that 54 year old woman coming out of water aerobics walking towards your machine to use it after you’re done don’t forget to be courteous and leave all that weight on the leg press for her to do!

After you hit bench for the 8th time this week make sure to leave those weights on as well since you can’t be the only bench press addict wearing a “Beast Mode” tank and drinking pink creatine kool-aid in the gym!

InstaFIT!

Pose, snap, filter, post, pose, snap, filter, post, pose snap, filter, post, pose, snap filter post. Walk around aimlessly in the gym until you find the most badass looking machine/apparatus/equipment in there and repeat! Don’t forget hashtags! #lookatmeworkingout #lookatmelookatmelookatmelookatme #immoreinshapethanyouandyousuckbuticantreallysayittoyourfacesoletmeshowyouhowsuckyyouare.

CardioCallin’!

Whenever you do cardio, make sure to answer all your calls and talk as loud as you can because no one can hear you at the gym. The sound of sweat and smartphone clicks from selfies will drown out your conversation so have no fear, no one will hear! Feel free to elaborate on that rash you have been having the past few weeks or how you hate that new admin assistant at the office or how you hope your lady doesn’t figure out you have a tinder account.

Can You Spot Me Now?

If you’re alone at the gym always know that you can pretty much do any weight you dream of as long as you have a spotter. Where can you find one?

The gym is full of spotters! Make sure to keep asking them to spot you for every set you have for the whole time you are at the gym. Even if they look really focused, just remind them that you need a spot and expect them to help you bench the 315 lbs you have always dreamed of. Remember, if you didn’t hit the weight they probably didn’t spot you right.

Coach Creep!

Remember that everyone at your local gym needs your help because you’re the strongest lifter in there and without you their exercise day is ruined! Call out everyone on the slightest of mistakes. Don’t forget that the ones who really need help with lifting are the cardio bunnies who wear the tightest yoga pants and brightest sports bras!

Always help these ladies with their squat and make sure to stand behind them as they do the exercise they already know. As they cool down and stretch in the other room make sure you stare at them as long as possible so they know you are there double checking their form.

The Inventor!

OMG! Did you just have another brilliant exercise idea!? The world needs more of your creative work! YES, YES! Squatting on a stability ball while push pressing 225 lbs is a great idea! You must master it before you show the world so make sure you have tons of practice.

Crawling Cable Dragonfly Jackhammer Tornados!? YES! YES! Please teach us oh Grand Master of exercise. Coaches from across the land will travel far and wide to watch your genius in action. Wait, what? Another one? The Burpee Back Flip Press Twist Downward Dog Child Pose Booty Burner!? YES! YES! How do you do it!?

5 Myths of Muscle

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It Can Become Confused! This is hilarious. Muscle fucking confusion? Are you shitting me? Muscles cannot become confused because they already know what to do.

Muscles contract by way of motor units. To keep it really simple and not go too crazy into details, muscle fibers are controlled by motor neurons which are activated by your central nervous system. If you want to contract a muscle it will contract fully. There’s no hesitation. It either does or it doesn’t.

Muscle confusion is a great marketing tactic to get you thinking that you are outsmarting your body to get it to do what you want it to do.

“HA! I’m confusing the muscle which in return will grow faster than its suppose to. HAHAHAH I’M SO SMART!”

Nope. It is an already known fact that when you consistently vary your activities and don’t give your body a chance to adapt it will always improve in way of increased muscle tissue and improve efficiency of energy systems.

Bottom Line: Muscles already know what to do, contract or relax.

1lb of Muscle Weighs More Than 1lb of Fat!

This is the most ridiculous saying ever. One pound is equal to one pound. It’s the density that’s different. Muscle tissue may be more dense than fatty tissue but some studies are saying that the difference may be marginal.

Increasing muscle tissue, however, will help you burn more calories during workouts since they demand a little bit more energy to be utilized and maintained than fat.

Muscle is Bad for Women!

This myth REFUSES to be dispelled with so many women stating that weight training will make them bulky! No matter how many times you display the studies and facts there will always be people saying “Nope! Muscle is bad for Women! The hottest models are skinny and lean! No Muscle!”

Muscle is great for women due to many reasons; leaner body, more energy, and even increased daily strength. The one main reason building muscle is great for women is the fact that it helps prevent bone loss and osteoporosis related fractures!

The Burning Feeling In Muscle Means It’s Burning Fat!

Nope. Lactic acid building up within your muscle tissue is raising the pH level within it which is causing the “burning” sensation.

Toning a Muscle Requires High Reps And Low Weight!

Nope. Toning a muscle requires building lean tissue while losing fat. This is achieved by being smart with your diet and putting on some damn muscle.

How do you put on some damn muscle? Moderate sets reps with moderate to heavy ass weight done consistently doing huge compound movements such as Bench, Squat, and Deadlifting. If you want to be ambitious go for Olympic lifting while you’re at it!

Don’t like weights? Do Squats, Lunges, Push Ups, Sit ups, and Pull Ups. Curling 3lbs dumbbells while doing step ups will NOT build the muscle mass you need to get that “toning” effect. Doing a general strength program consistently while eating smart WILL get you that “toning” effect that many people desire.

Don't Follow Your Dreams.

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I’ve been to my fair share of “follow your dreams” conferences and as much as I love the positive energy and enthusiasm spewing out of these individuals who have achieved “massive amounts of success” and “financial freedom,” I can’t help but dwell on the fact that the majority of of their audience who they are trying to inspire will most likely reach failure. I sound like a pessimist but it’s so damn true. I’ve seen it time and time again. A majority of people who pursue their dreams and feel as if they’re invincible will quickly realize they’re not as invulnerable as they once thought.  

They realize that it takes way more work and patience to get to where they want to be. They start to feel the risk they are taking, how each success of every day is not certain. Fear and anxiety quickly sets in as their counterparts within the same industry seem to be growing and succeeding.

You start at a high of unicorns and pixiedust and then the fists of reality beats you the fuck up and snaps you out of la-la land and I say  “Good.”

Why am I so dark when it comes to this subject?

Because when I hear “successful people” tell other people “GO FOR YOUR DREAMS! THEY CAN COME TRUE! JUST THINK POSITIVE AND EVERYTHING WILL FALL INTO PLACE!” I call bull shit. These “successful people” are the snake oil salesmen of inspiration and motivation.

In my eyes, they’re not truly successful.

If you’re a starving individual with limited access to food I highly doubt positive thinking will get you far. “Just think of a nice juicy steak in front of you! You’ll make it!”

People need to realize that in order to become “successful” they need to put in so much work and hustle. It should be so much so that when they finally reach their success it should be met with “Fuck that sucked, but definitely worth it.”

When you arrive at the destination of “success” you should look like you just survived walking 300+ days through the Sahara Desert, yet many people visualize arriving at their goal looking all shiny and pristine.

You see, when people who are truly successful hear about other people’s hopes and dreams they don’t automatically say “YES! GO FOR IT! YOU CAN DO IT!”

You know what they do? They just give them a nod of acknowledgement to their notions and they wait.

Truly successful people wait to see if these hopefuls will be just as enthusiastic and positive a few months or years down the line if they run into each other again.

As I said before, people usually start at a huge high and once they realize the gauntlet of life, tend to retreat into their comfortable way of mediocrity.

The few who push through the obstacles come out stronger, harder, and wiser. They don’t have that same enthusiasm, positive energy or obliviousness. They’re more calm and focused. They realize that what they are pursuing is not a dream but a way of life that they have committed to achieve.

Their destiny is to live this success they once perceived to be unattainable and they understand that it will take every ounce of their will and effort to make sure it happens.

It is only with this realization that those who are truly successful will lend out a hand for help and become a mentor.

They understand because they’ve been through it and the last thing they want to see is someone who has survived the same journey they have traversed only to fail at the end.  

It’s not about following your dreams. It’s about realizing that what you truly hope to accomplish has to be a way of life, that no matter what happens you are committed to success.

You are committed to hard work, long days, sacrifices, learning from failure, overcoming doubt, bracing fear, and keeping your goal in mind every step in the way. You’re not following your dreams because once you earned this lifestyle of success through blood, sweat and tear no one can ever wake you up from it.

5 NO BS Ways to Shed Fat!

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Record Your Eating I know it’s a pain in the ass to record every little thing that goes into your stomach, but that is what your smartphone is for buddy! Instead of taking selfies with your meal and hashtagging the shit out of it, record it using one the many useful fitness apps such as Lose It or My Fitness Pal! This is basically to keep yourself in check and realize how much you are actually eating and ingesting. Too lazy to do it? Too bad so sad, this is how it has to be done in order to start your road to shedding that excess fat you dread looking at on a daily basis.

BONUS: Don’t post a picture of your meal prep every week on Social Media. You get a pass the first time, but anytime after that it gets annoying.

Move More

You have to move more to lose more. It’s not complicated. In order to start shedding extra fat you have to start moving more than you usually do because the lack of movement in addition to excess eating got you to where you don’t currently want to be.  Walk, jog, run, bike, swim, hike, find any excuse to move consistently! I’m not talking about 3 days a week, I’m talking about 7 days a week you need to be moving.

Yes rest days are important, but you don’t have to go out and run 10 miles a day, you just have to keep moving. How long? I challenge you to walk for an hour a day. Yes, a whole 60 minutes of aimless walking. Do you accept?

Stay Away from Bad Shit, Seriously…..

Copious amounts of sugars, salts and exotic fats. I’m just kidding about the exotic fats but everything else that carry an excess amount of anything is all kinds of bad. People keep saying “Thank you captain obvious but what kinds of bad stuff?” EVERYTHING! Fried foods, junk foods, big gulp sodas, sweets, butter chips deep fried in butter, chocolate covered caramel apples. Don’t be pulling that organic french fry bullshit either, fried is fried!

As much as I love to eat these things too (cause I know for damn sure I am not alone in this), if your main goal is cut your fat percentage down, you need to reduce these habits significantly!

If you think its bad for you, it is.

Lift More

Lift things up and put them down. Yes I am talking about that bodybuilder Planet Fitness makes fun of since the only people they want to attract are those who are afraid of change (that’s another post). Bodybuilders and other physique models lift for muscle development. You want more muscle to help you burn that extra fat and give you that lean look. Lean body mass helps utilize some of that extra fat mass while you’re not really doing anything since it takes more energy to sustain that lean tissue.

Also, muscle makes you look more sexy (‘cause you are already sexy by default ;-) RAWR)

“But I don’t want to bulk….” NO! STOP! STOP IT! Stop Woman! You cannot bulk like crazy!

Be Consistent

You will not get your desired results in 7, 14, or 30 days. Not even 3 months. For the results you want, this will take consistency for up to a year! YES! I say a year because this post is titled NO BS. The results I am talking about aren’t results where once you eat a cheeto you’ll blow back up to your weight. I am talking about results that will last a lifetime.

You may need a year of consistency to develop new habits and more importantly destroy and kick bad habits. Once you realize a new lifestyle, your results will be limitless and continuous! Stay with it ladies and gents! The last person you want to give up on is yourself!

Capturing a GAINSachu in Pokémon GO!

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Pokémon GO has two official opinions from the mass public; Love or Hate. I can understand both sides of the coin. Personally I’m more on the “LOVE IT” side as are most of our members and staff. Why?

It’s getting people moving and socializing more!

For those of you unfamiliar of what in the hell Pokémon is it all started back in the 90’s when Game Boy Color was the next big thing. The Pokémon Game was launched on this handheld platform as most of you 90’s kids may remember and it was the SH*T!

The objective of the game was simple; there were 150 Pokémon of various types and the goal was to catch them ALL with your Pokéballs which were tools used to literally beam them into a small capsule.

Some Pokémon were really strong and rare which made the task of catching them such an accomplishment.  

Since I heard the game was in development back in 2015 I was pretty excited. The game utilized Google maps and actually had Pokémon placed in real parts of the world where you would have to actually be there to catch it. When it launched I was planning to hold a little competition between the members since it was an awesome way to get people moving, little did I know how HUGE this was going to be.

At this past week’s San Diego Comic-Con I had a rare opportunity to sit at a panel with the CEO of Niantic, John Hanke, who was the head of this whole development. 5000+ people were at the infamous Hall H to not only listen to what else is going on with the game, but to catch a supposedly rare legendary Pokémon that would only be released during this event at this particular venue. (Later it was learned that the rumor of the legendary Pokemon was false).

The moderator was Chris Hardwick and at one point in the panel he brought up how this game is pretty much like a Fitness App.

Hanke’s response was something along the lines of,”It’s been awesome and here’s the thing. If you say it's specifically a fitness app then people would think differently of it. If it's something that they’d actually enjoy doing then they’ll naturally feel inclined to get moving and start playing the game.”

It’s funny to see the social interaction and response to this whole Pokémon GO craze. Here’s a few of my observations:

  • Most People who use to play this game back in the 90’s are all over it. They know the ins and outs of how, where, what, and why of the game.
  • Some people who were not into Pokémon back then will still not buy into it. They’ll try to learn it since everyone is talking about it but will feel left out in crowds who are talking about it every second.
  • Companies are trying to hop on the Pokémon craze to stay relevant. It’s too late.
  • This is one of the only games where kids and teens who can’t drive actually have a disadvantage compared to their adult counterparts in playing this game since driving to certain places can prove beneficial.
  • The people who are saying,“But what about people getting jumped, stabbed, causing accidents and being hit by cars! This game is horrible and putting people in vulnerable situations!” have every right to say that. Doesn’t necessarily mean they’re right.
  • People blaming a game for falling victim to their own lack of common sense should not be in charge of things.
  • Park’s are crowded for once.
  • Memorials and Landmarks are being recognized.
  • People enter parks helping each other catch fictional animals in a made up world but a few leave with new friendships in real life.
  • Some Pokémon GO players are taking it too far with the whole Team Mystic, Team Valor, and Team Instinct thing.  
  • Cops are getting annoyed of kicking people out of private properties.
  • People who consider themselves “Adults and all grown up” who are above playing this game have long forgot the simplicity of letting people enjoy things.

This craze may fade, it may not. It’s just nice to see people being active for once without even knowing it. Now go capture that GAINSACHU!

3 Overused Fitness Terms

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Recently there has been a big boom of fitness interest and participation, again (think back to the 90’s and again in the 80’s), which means a lot of newbies will be doing stupid shit to get to their goal faster than the other person. It is easy to get caught up in a tidal wave of B.S. within the fitness realm. Why? Because it is so much easier now more than ever to spew out wacky pseudoscience claims to the masses. Even if you Google check people it can still be iffy.

Here are several health and fitness B.S. terms, trends, and words that are being thrown around to this day that may actually cause you to look foolish if you were to ever buy into them.

“Toxins”

Everytime I hear someone say “it will cleanse your body of the toxins” what “toxins” are they talking about!? I want exact names! You can’t just generalize and say that a detoxification process will be the solution to get rid of all the bad, horrible, icky stuff in your body.

Take a car and a mechanic for an example. Imagine the following conversation:

You: “I need an oil change.”

Mechanic: “Ah, yes, I can sense your car is highly irregular and toxic.” You: “.....O.K..well how much will it be and how long will you take?”

Mechanic: “We will detoxify your car for $9999 and it will take 30 minutes?” You: “WTF!? Why so much and what does the detoxifying do?”

Mechanic: “It gets rid of the toxins in your car.”

You: “Toxins...The fuck do you mean?”

Mechanic: “The bad stuff from all the stress you’ve put your car through.” You: “Yes, but what exactly are the toxins you are referring to?” Mechanic: “Bad Toxins. The dark bad free radical stuff.”

You can see where I am going with this. If I can’t get a specific answer and proof then I’m gonna call B.S.

You want to know what really filters impurities, extra water, and waste products from your blood as well as regulate your pH, potassium and sodium levels? Your kidneys, and the last time I checked we humans come with two of them built in.

“Organic”

Good ole’ fashion naturally grown food that’s chemical free, cleaner, packed with natural nutrients and good for the environment! Right!? No! I’m not taking that for the following reasons:

It takes more land to farm organically than conventional farming. It doesn’t taste better. There are no studies showing organic foods having supremacy of nutrients compared to their conventionally farmed counterparts and you still have to make sure you really clean them because animals can freely shit in any farm, organic or not.

I’m not saying abandon organic food all together, heck I like eating some of the stuff. I’m saying to the organic food elitist to get off your high horse and chill the fuck out.

“Fat Burning Zone”

You see this all the time when you get on a piece of cardio equipment. You’ll hear it a ton when those fitness commercials like “Incinerator Fitness Fat Blaster Die Fat Die Workout 90 XX!!!”

There is no certain intensity in exercise where you will just burn primarily fat. I am dead serious. You actually burn “100%” of fat during sleep and burn “100%” carbs during intense sprint type activities, however you can’t necessarily just burn the fat off the top of your abdominals by always working out during the fat burn mode on the treadmill.

If that were the case, bodybuilders and physique models would be hogging all the cardio equipment day in and day out, especially a couple days before their show! The “Fat Burning Zone” was created to grab your attention and generate sales. Doing more activity however does help, but don’t expect that fat burning can be solved with one button on a piece of cardio equipment. You’re above that so don’t fall for it!

So You Want to Do an Obstacle Race!?

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I’ve done several including two Spartan Beasts, which sucked in a good way. Learning from my own mistakes here’s what a beginner needs to build upon when taking on any type of obstacle course race!

Cardio is King

I don’t care how much you can lift or how buff you look, if your focus is size, mass, and ultimate strength, you will have a tough time during an obstacle race. I am not saying stop lifting. On the contrary, you should still continue lifting to help build strength within your joints and increase your bone-density and structural integrity needed to conquer these obstacles, however you will need to apply slightly more emphasis to your cardio performance in order to have enough stamina to dominate the course as a whole.

Granted you may smoke through some of the courses such as lifting buckets of rocks or pulling chains with cinder-blocks at the end, the kicker are the miles between each obstacle that will end you. These races range from 3.5 miles to over 13 miles in length and these are not your typical flat courses you find in most 5K’s and Half-Marathons. We are talking about hills, mountains, ditches, valleys, and potholes; basically terrain that will make your heart rate hit quadruple digits!

Exercises such as medium to long distance jogging (3 to 12 miles) and interval sprinting will be the movements of choice for training for a race. I highly recommend training on hilly terrain. 99.9% of the courses will be hilly, trust me.

I would also highly suggest starting to train for your race at least 6 months to a year before race date if you’re a beginner. This will give your body time to adapt and change to the copious amounts of stress you will be placing on it on race day.

Aim for starting out with 2 to 3 mile jog/run 3 times a week with one long run of 6 miles+ at least once a week. You can build up the miles as you get stronger and faster!

Clean Your Diet

You need to be able to clean up your diet leading up to your race day. You can’t eat like junk and expect to breeze through an obstacle race, not as a beginner at least. Think more greens, less sugar, more lean meats, and less fried goodness. I’m being very vague, but the bottom line is you have to stop eating garbage and start eating well if you want to dominate and enjoy and obstacle course race.

I would also start looking into your water intake. Chances are you should start drinking more than you are right now. How much more? There are tons of formulas to figure it out, but a common notion is 10 to 12 (8oz) cups of water a day. Another technique for more active people is weighing yourself before an exercise session, then weigh yourself again to see how much water you lost and drink the appropriate amount to get back up to your starting weight.

Want to bring a camelbak or hydration belt during a race, don’t make the mistake I did of just adding it on right before race day. I spent a good portion of my race trying to move through some obstacles trying to awkwardly position my camelbak so it doesn’t get pierced or in my way! I highly recommend to train with any accessories you will wear on race day at least 4 weeks prior to allow you to get use to them and make final adjustments.

Lift Your Body

You need to be able to lift your body through narrow areas, crawl through random openings and lift yourself off the ground using a rope. If you have trouble doing push-ups and pull-ups, you need to start doing them now. Who cares if you can only do one rep of each, the point is to get started. Weightlifting is beneficial, however body weight exercises such as push-ups, pull-ups, rope climbs, bear crawls, lunges and squats will be the lifts of choice in my book in order to prepare your body to take on the obstacles.

Three times a week minimum of body weight training is what I would recommend. Set and rep range would be three sets of as many reps as you can in thirty seconds for each exercise (push-ups, pull-ups, squats, lunges, and bear crawls). I would also add loaded carries such as farmer walks in the mix. This is just a basic lay out for a beginner, but feel free to add more and do more as you get stronger!

Mental Fortitude

Get ready to get comfortable with being uncomfortable. Obstacle races leave you muddy, cold, and irritated. At some points you will have to go under murky water and crawl through questionable terrain. You will also feel tired and hot with the sun beating down on you while you push yourself towards the end. You have to mentally ready yourself for all of this because the temptation of giving up will only get stronger as the race goes on.

Solution: Race with a buddy or buddies. Taking on an obstacle race along can be a very daunting task, however if you have a couple of other buddies fighting along side with you, your determination and tenacity will hold strong against the massive waves of adversity. Training together will be that much more fun and consistent, which will boost your confidence and will to win ten fold before race day!

7 Ways to Piss Off People at the Gym

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Sweaty McSweats! Profusely sweat on every weight bench, machine and cardio equipment piece you use and don’t wipe it off. For bonus points make sure you haven’t showered or worn any deodorant in the past 5 days. This is a great way to attract a mate due to the natural pheromones being emitted in the air. Use all the yoga mats and sweat on them too. Make sure to not wipe and roll the yoga mat back up with the moist side rolling in! This is a great way to share your essence with someone you truly care about but don’t want them to realize who you are

Rack-Me-Not!

Load the leg press to as much weights that is visually pleasing to the eye! Make sure to use the biggest weights you can find throughout the land and use every inch of that bar capacity! Remember, the more weight you put on a machine the stronger those high school football players will think you are. Once you see that 54 year old woman coming out of water aerobics walking towards your machine to use it after you’re done don’t forget to be courteous and leave all that weight on the leg press for her to do!

After you hit bench for the 8th time this week make sure to leave those weights on as well since you can’t be the only bench press addict wearing a “Beast Mode” tank and drinking pink creatine kool-aid in the gym!

InstaFIT!

Pose, snap, filter, post, pose, snap, filter, post, pose snap, filter, post, pose, snap filter post. Walk around aimlessly in the gym until you find the most badass looking machine/apparatus/equipment in there and repeat! Don’t forget hashtags! #lookatmeworkingout #lookatmelookatmelookatmelookatme #immoreinshapethanyouandyousuckbuticantreallysayittoyourfacesoletmeshowyouhowsuckyyouare.

CardioCallin’!

Whenever you do cardio, make sure to answer all your calls and talk as loud as you can because no one can hear you at the gym. The sound of sweat and smartphone clicks from selfies will drown out your conversation so have no fear, no one will hear! Feel free to elaborate on that rash you have been having the past few weeks or how you hate that new admin assistant at the office or how you hope your lady doesn’t figure out you have a tinder account.

Can You Spot Me Now?

If you’re alone at the gym always know that you can pretty much do any weight you dream of as long as you have a spotter. Where can you find one? The gym is full of spotters! Make sure to keep asking them to spot you for every set you have for the whole time you are at the gym. Even if they look really focused, just remind them that you need a spot and expect them to help you bench the 315 lbs you have always dreamed of. Remember, if you didn’t hit the weight they probably didn’t spot you right.

Coach Creep!

Remember that everyone at your local gym needs your help because you’re the strongest lifter in there and without you their exercise day is ruined! Call out everyone on the slightest of mistakes. Don’t forget that the ones who really need help with lifting are the cardio bunnies who wear the tightest yoga pants and brightest sports bras! Always help these ladies with their squat and make sure to stand behind them as they do the exercise they already know. As they cool down and stretch in the other room make sure you stare at them as long as possible so they know you are there double checking their form.

The Inventor!

OMG! Did you just have another brilliant exercise idea!? The world needs more of your creative work! YES, YES! Squatting on a stability ball while push pressing 225 lbs is a great idea! You must master it before you show the world so make sure you have tons of practice. Crawling Cable Dragonfly Jackhammer Tornados!? YES! YES! Please teach us oh Grand Master of exercise. Coaches from across the land will travel far and wide to watch your genius in action. Wait, what? Another one? The Burpee Back Flip Press Twist Downward Dog Child Pose Booty Burner!? YES! YES! How do you do it!?

Why Real Men Don't Say H.A.M!

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Am I the only guy here where when I hear the phrase “I’m going H.A.M tonight!” I think that person is going to make a sandwich? This is seriously one of the most annoying things I hear in the weight room now. I will take the term S.W.A.G over using H.A.M!

Yes, yes before you guys go off on me “But Kanye and Jay-Z!” I get it. I too like that beat when it goes off in the weight room, however I cannot get over the term of people saying “H.A.M!” and trying to be all hardcore.

Why do real men not say this? Because if they do go “hard as a mother f*cker” they don’t have to pronounce it to the world because the world is already seeing it happen.

When Dan Green (Powerlifter World Record Holder) goes under the bar and back squats 600+ pounds he just does it. No smack talk, no hype man, he just does it.

When Brian Shaw (World’s Strongest Man 2013) Deadlifts 900+ pounds he just does it. When Cain Velasquez (UFC Heavyweight Champion) beats people’s asses, he just does it. Joey Chestnut (World Eating Champion) out eats his competition because he can, not because he says H.A.M 1,294,303 times before he competes.

I hope you see where I am going with this. The people I have mentioned skip the nonsense and get right to the point. They focused, took action, and rose to the top to become the best of the best amongst men.

If you find yourself saying this word on a daily basis it’s ok, there are help centers that can help you overcome this. These help centers usually contain iron in the form of weights and are utilized by real men and women who push real numbers. Once you enroll in program, you too can be amongst real men who push real numbers. 

Now stop talking about pork and lift some iron you sandwich artist!!!

IFS Syndrome

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  Too many damn irritating fitness selfies, IFS for short, are polluting social media.

What defines IFS?

Researchers at the University of Honest Truth located in the City of Reality have found that irritating fitness selfies are images taken by low self-esteem individuals whose life force is solely derived from the amount of “likes” attained through their Instagram and Facebook posts.

IFS can be identified once you spot the following:

  • Copious amounts of image filters.
  • Subject is claiming to have had a hard workout despite no evidence of actual sweat being shown.
  • Subject is clearly in shape compared to the average human body standard but proceeds to claim that they are out of shape and “fat.”
  • Subject is extremely in shape and display hashtags such as “#humble”
  • Subject’s ass.
  • Subject’s boobs.
  • Subject’s background consists of either the bathroom, empty aerobics room, or empty weight room.

Let’s keep this brief. Irritating fitness selfies are annoying because people hate it when other people show off too much of themselves. Plain and simple.

Its a trend, I get it, but realize that this is a trend based on “Look at me! Look at me! Look at me! Look at me! Look at me! Look at me! Look at me!”

(Bodybuilders and physique people, you get a pass only ‘cause your very sport and how well you do relies on the definition and visual conditioning of your bodies. I can see how critiquing each other and looking at each other’s selfies can actually be benefiting from a competitive standpoint.)

Now how do we overcome IFS and actually make this into a more benefiting movement?

One way is to instead of taking fitness selfies what about taking clips of you actually working out. Seriously. I already see many trainers doing this to help their current and prospective new clients learn how to do certain exercises when they’re not around to help them.

If you are that confident in yourself to #motivate the world and spread your #fitspiration with your #fitfam then why not take it a step further and display yourself putting your money where your mouth is.

If you have countless of clips of people doing exercises you open up a whole forum where people who know what they’re doing can call you out on something you’re doing wrong and actually make you better. People who have no idea what they’re doing can see how to do a certain exercise correctly. (I know this is being done but we should do more of it!)

However, it also does give room for people who have no idea what they’re doing to indirectly teach other fitness newbies the wrong way to do exercises, but hey, it’s a start!

Why not take this a step further?

How about we minimize the clips to actually showing some crazy awesome thing you have accomplished in the fitness realm like a new PR or an intense before and after pic and the rest of the time you put the phone away and actually do work!?

Perhaps!? Either way is better than being a producer and director of IFS 24/7/365/ALL DAY/EVERYDAY! It is ultimately your choice.

HELLA FITNESS PODCASTS!

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  For those of you who don't know Hella Fitness Podcast has been started by our very own Izaak Pichardo! He and Coach Austin will be giving you the NO BS insight on anything health and fitness. Their goal is inspire, motivate and educate the Bay Area!

Check out their site here: hellafitness.com 

Check our their episode list below:

EPISODE 07: GAINING WEIGHT: MENTALITY, EATING HABITS AND EXERCISE ROUTINE

 

EPISODE 06: LOSING WEIGHT: MENTALITY, EATING HABITS AND EXERCISE ROUTINE

 

EPISODE 05: STARTING YOUR DIET AND DIET MISCONCEPTIONS.

 

EPISODE 04: WHY SEXY WOMEN LIFT!