Why Tim Succeeds Each and Every Day

I remember when I first got into fitness and nutrition. I read articles out the wazoo and watched videos on YouTube like there was no tomorrow. Over time, I gained a lot of inspiration and I was ready to begin my fitness journey. 

But there was one problem.

All of these videos I was watching were created by guys on drugs who were honestly just jacked bodybuilders and nothing more.

Hear me out. I don't mean to say that they are stupid, but they know their body, their biology, and what works for them. It would be extremely difficult for them to relate to a 175 lb male who was just looking to improve his health and physique on a natural level. Not to mention the differences in lifestyle. I didn't want to eat chicken and broccoli 7x/day nor did I want to spend 3 hours in the gym every day and completely cut out my social life. 

My guess is you don't either. Don't you like pizza? Don't you like the occasional bowl of ice cream? Duh of course you do. You're not weird. Don't you enjoy being able to go out with friends and not feeling like you have to be the odd ball out because you "can't" have a beer? What the heck is that? If you're not competing or reaching for an extremely challenging goal, there's no sense it taking it to the extreme and making your life miserable, am I right?

Yes, you are right, Adam! But what are you getting at here?

Well thank you for asking. Here's what I'm saying. In fitness, you'll fail. And you'll fail A LOT. But, you need to make sure you breed success from your failures (quote of the month). And it's a lot easier to believe you can succeed when you know that other busy bees are crushing their goals, rather than idolizing and reaching for the results of some juice-head that lives a completely different life. 

So what I've decided to do is "bring along" a close friend and client of mine, Tim. Tim has been working with me since the birth of Poehlmann Fitness, and is still continually crushing goals. He's a youth pastor at a church in Northern Colorado, a husband, as well as an avid hunter and soccer player/coach. To sum it up, he's spending at least 80 hours/week dividing his time between all of his commitments. So how the heck does he do it?

What are the Keys to Tim's Success?

I'm going to share the TOP FIVE things that has enabled Tim to succeed with an extremely busy and demanding life. These are not MY five reasons he's successful. These are the exact reasons why HE believes he does so well. These keys come straight from the source.

1. "..A drive to improve my health and reach goals."

Here's the thing. We get sick and tired of things. I know I do. I get sick and tired of commercials. I get sick and tired of "we" couples. I get sick and tired of my seemingly weak will power when it comes to binge watching "The Office" on Netflix. 

What's interesting is that Tim got sick and tired of being sick and tired! Countless hours on the treadmill, elliptical, spin bike, and stairmaster. Sick and tired of turning cardio into some sort of mathematical equation in order to optimize fat loss.

Being truly sick and tired is one thing. We're all sick and tired of something on some level. It's finding the spark to make a change that really matters. I have some good news and bad news for y'all on this one. The bad news: the spark that ignites the fire of intrinsic motivation can't be easily found (another quote for the ages). It's something that is different for all of us. We all think differently, and we're all moved on an emotional level differently. For some, it's knowing they'll be around to spoil their grandkids. For others, it's being able to spend hours tracking an animal in the middle of the woods. The good news: once you find that spark and the fire is lit, oh my gosh... the world better get the heck out of your way. 

2. "...a plan to follow"

Shooting in the dark is dangerous, stupid, and pointless. Unless you're in a horror/thriller movie and it's your only option for survival. That's a bit different. Thankfully, you're in a real life scenario and shooting in the dark isn't your only option. You have the ability to look almost anywhere for a plan. And when I say anywhere, I mean the internet. Have you met the internet? It's nuts. 

Anyway, cookie-cutter plans, coaches, trainers, nutritionists, workout videos, e-books, and more are available with one single internet search. If you're willing to find a plan to stick to, it's too easy to find something and Tim knew that. He was sick and tired of being sick and tired, and realized that finding a well-constructed plan was something that would get him to his goal and off his plateau.

See, here's the thing. I know more than you do. No matter how many times you decide to "switch up intervals" or "do high reps" instead of the usual routine you've been doing, I'll still be able to create a better plan than you will. I am a professional at what I do. I'm not putting myself on a pedestal, believe me. I'll always be learning. But when it comes to fitness, I willing to put money on my skills when it comes to making a plan for you that will have you looking your best.

Tim realized this, and sought out my help. He knew he was willing to put in the work, but just needed some guidance on a training and nutrition plan. Another note: your work is what brings you the results, not my plan. I can write custom programs all I want, but when you follow it and put in the work, amazing things happen.

Are you sick and tired of being sick and tired?

3. "...clarity brought when I needed it"

My only job is to impact people's lives through fitness. Because of this, it is an absolute necessity that I'm great at what I do. This means that I will always be looking, always seeking clarity. There are aspects of fitness/science that I don't know about yet, and it will always be that way. So I'm constantly taking in knowledge. For Tim it's the same way, just a different scale. He's gotta learn how to make adjustments.

Although my plans are custom tailored, there are still things that present themselves as obstacles. For example. Tim goes on a lot of trips with students in the area. From boarding on the mountain top to backpacking for a week straight, there are things that come up. Lucky for him, he's had someone to reach out to. 

Tim claims that a lot of his success has come from the ability to reach out to me for clarity when needed. Heading for a trip? We'd work together to make sure he could hit his macros without a kitchen and full pantry. Doing a wedding for some friends and unsure he'd be able to hit his protein goal with the food provided? No problem at all. Just a quick text, call, or email and I'm there to assist him with bumps in the road. Bumps in the road are just that. They're bumps. We go over them strategically and they don't stop us! 

4. "...flexibility and the ability to adjust workouts, diet, etc."

This ties in with number three, but we need to bring it to attention. Ladies and gents, we all need flexibility. Whether it comes to fitness, or finding a daycare for your kids that works with your schedule, your mental, physical, and emotional health are at their best when flexibility is an option. Why is this? 

Well, it's simple. Life doesn't give a crap about your schedule or whatever it is you want to do in the day. Things can change at the snap of a finger. Traffic can jam up in an instant. Your family member could run out of gas on the side of the road. Crap will ALWAYS be thrown at you. One of the games of life is not twisting things in order to have less crap thrown at you, it's how well you manage the crap that is thrown at you. 

Thankfully, the plans that I give Tim allow him to assign his own workout days. If his schedule only allows training on Tuesdays, Thursdays, and Saturdays, then he moves his workouts to those days on his app! Tim can also adjust his macros accordingly. Since he's not on a strict, demanding diet that asks for consumption of few foods, he can focus on his macros and have the freedom to eat based on his schedule. Can't workout next Tuesday? No worries, he'd just move his workout to a different day and eat his "rest day" macros! 

I'm all about the K.I.S.S. at Poehlmann Fitness.

5. "...celebrating victories with me"

Along with K.I.S.S., I'm all about victories at Poehlmann Fitness. I genuinely care about what is going on in your life. Fitness related or not, I care!

From my clients going on successful dates to braking their personal record on their bench press or mile time, I'm here 24/7 to pop the champagne with you.

Here's a convo Tim and I had the other day:

Tim - "New PR boiiiiiiii! 725lbs on the plate loaded squat, 6 reps..."

Me - "You filthy freaking animal, dude that's so awesome!"

Now I'm not always going to call you a "filthy freaking animal", but if you break an awesome PR on a lift, I just might have to.

The point is, Tim says some of his success came from accountability and encouragement. Whether it's your fitness coach, your mom, or a friend, we all need encouragement from others to keep us pushing. 

The Takeaway 

Tim's keys of success may not look EXACTLY like yours, but the truth is we can all benefit from these five things. Knowing that real people with crazy lives just like you can succeed is HUGE. Forget the massive bodybuilders and freakishly lean figure competitors (unless that's your goal), achieving an amazing physique and great health is right in front of you sitting on a silver platter. All you have to do is be willing to reach out and grab it. The reach may not be easy, but it's always worth it.

If you need help with your reach, holler at me (adam@poehlmannfitness.com) and let me help.

Thanks for reading! Don't forget to like, subscribe to my YouTube channel, and share this with a friend!

Rules on the Road

The new year is here and most of us have laid out some goals. If you haven't, you've been lazy and you need to get with the program. Don't set resolutions, though. Set goals. But that's a different topic for a different day. More on that later. 

So you've got your new goal. But there's some reality we all have to face. That reality is what we call life. Kids, family, meetings, the 9-5, plans with friends who don't understand fitness, etc.

One of the biggest problems we seem to face, though, is traveling. We have people to see and places to be. I'm willing to bet that you're stressing out just by reading this tiny portion of my article. Not to worry, I have a list of the five items for you that will help you out while you're on the road!

1. Get Your Mind Right

Before I get into the rest of this list, I want to make sure that you understand what you're getting into. One of the most common things I hear about is an unwillingness to eat something that hasn't been prepared by a chef at a five-star restaurant. Here's the truth, without coating it in sugar: your meals that you eat on the road won't be the tastiest you've ever had. Sometimes, they may not even be solid meals because a smoothie is all you could pack with you. Eating on the road isn't about fine dining. It's about prioritizing your macros and sticking to what you set out to do. After all, your goal wasn't to give your tastebuds the best year of their lives, was it? Didn't think so. So, if you're willing to substitute a five-star dish for chicken, rice, and steamed veggies, keep reading. If you're too soft to prioritize your goals, then stop reading and continue on with your day. 

2. Plan in Advance

Since we all have seemingly busy lives, we have schedules to keep us on track. Most of the time, you know where you're going to be a few days in advance at the least. I know some people who have meetings set months in advance. Either way, you're prepared for the day ahead of you. You should know where you need to be at what time, and how much time you have in between each appointment. So what do you do with that? You think ahead with your food as well. Take a look at your schedule for tomorrow. Find out where you have spaces in your day to eat the clean meals you have prepared. Do you have 30-minute breaks at 9, 12, 2 and 5 for example? Make four meals for the day, and divide your macros around those meals, depending on when your workouts are. Give it a try for one day and see how it goes. Prepare four meals (or whatever you need to get your macros in) and go about your day. You'll be shocked at how much easier your day will be due to the absence of food stress. 

3. Pack a Cooler

If you don't have some sort of sweet cooler with all the bells and whistles, then you need to get one. I'm all about living under your means and being frugal, but if your health is in consideration, then spend a little extra. You're going to need something big, and something that keeps your things cold or warm for a long time. This is an essential when it comes to meal prep and accommodating your schedule. Which cooler should you get, though? I recommend these:

Innovator Insulated Meal Management Bag, Black, 300 (3 Meals)

I've got one myself and it saves me every time I'm on the road. 

4. Prioritize Protein

I don't want to de-prioritize carbs and fats too much, but if you've been following me for a while, you know that i'm all about building and preserving muscle as much as possible. Muscle is essential for fat loss, and for turning heads. Whether you're a guy who wants to be jacked, or a girl that wants to build a booty, you need muscle. In order to build and preserve that muscle while you're on the road, you need to prioritize protein. No matter what, you must have enough protein to meet your macros. Before anything else, make sure your protein goals will be met for the day. If you slack on your protein, you slack on your muscle building. Plain and simple. It surprises me how much people struggle with protein, it's too easy to get what you need if you're willing to make the sacrifices. Didn't meal prep? Not to worry, some microwavable rice, veggies, and canned tuna with a sauce of your choice should do the trick. Doesn't sound good? Too bad, so sad. Your muscles won't recognize the taste so suck it up. Refuse to eat the tuna? Then don't forget to prep and you can have all the seasoned chicken, turkey, beef, or any other meat you want. Stuck with 20 grams of protein left but you already ate your meals? Hit a gas station on the side of the road for a pre-made protein drink or protein bar. That brings me to number five.

5. Blend it Up

Although not recommended 100% of the time, one of the easiest ways to meet your macros is to blend them all up in a smoothie. I believe it's best to get most of your protein from real food sources rather than whey protein, but sometimes you're S.O.L. When you've got no other choice, say you're out of chicken to cook for your last meal of the last day of the week, it's fine. Don't panic. Here's an easy fix: find your protein and carb or protein and fat and blend it up. I do this every single day for my post-workout shake since i'm usually headed to meetings right after I train. Need a protein and carb? Easy. 100% whey protein powder, banana, and oats. I usually blend it with water and it tastes great depending on what protein you have. You can always use any sort of milk too. Careful with the almond and coconut milk, though. We don't want too many grams of fat with those carbs and vice versa. What about a protein and fat? Now we can get creative. 100% whey protein powder, milk, avocado, and coconut shavings. I promise you, it's sooooo good. Another option would be protein powder, milk, and peanut butter! There are endless possibilities when it comes to smoothies. You can also get your greens in a powder form and put them in there too!

So whether you're on the road 24/7, or just constantly running from meeting to meeting, these five steps will help you reach your goals. But remember, a willingness to make sacrifices must come first. The rest is a cake walk. 

Before you go, share this with your community! I'd be willing to bet that a friend or two of yours could use some help this too. And when you need some help planning your meals and macros with your crazy schedule, reach out to me and I'd be glad to help you. I'm in the service business and I'm here to serve you! You can get ahold of me by email (adam@poehlmannfitness.com) or reach out to me on any of these platforms:

As always, thank you for reading!

"Most people adapt to their environment more quickly than they should. They adjust themselves to the situation rather than adjusting their situation to the dreams they have inside." - Unknown

How to Beat the Holiday Weight Gain

Alright people. The time has come. Snow has officially fallen here in Colorado, and the holiday mindset is upon us. If you're not thinking about Thanksgiving, how much food you'll be eating, and how you'll manage to control your food once the Christmas cookies come out of the oven, something is wrong with you.

During this season, food is abundant and binge eating becomes a part of everyday life. The question is, how in the world can we enjoy the holidays without putting on an extra ten pounds of body fat? It's always seemed like an all or nothing concept. Either we stuff our faces uncontrollably and take in an average of 300g of sugar daily, or we completely swear off all holiday food and turn into "that person" at every gathering. Here's what I have to say to that: take a friggin' chill pill. It's all good in the hood. You're going to enjoy all of the delicious food everywhere you go, and you'll keep extra body fat off. Here's how:

This is what I'll look like come November 25th. 

1. Continue Training

I can't stress this one enough. Although your gym is probably closed for Thanksgiving, Christmas Eve, and Christmas day, it is no excuse for taking one month of of your training regimen. Make sure you have a plan that you can track. If you haven't been following one, don't stress. Find or create a plan for one month to keep you active during the holidays. Skipping out on the gym will make it so much easier for your body to hold onto extra body fat. Don't give it the opportunity to do so.

2. Track Your Intake

If you haven't been tracking your food. You need to start. I don't care how "busy" you are. I don't care if you don't feel like opening an app while you're eating. Quit whining. TRACK YOUR FOOD. This will keep your mind focused on your goals in the kitchen, as well as help you fit all of the delicious foods into your macros. If you don't have macros set up, send me an email or find a macronutrient calculator and get them set. Going way over your daily calories and macros is far too easy if you don't know what you're aiming for in the first place. 

3. HoliDAYS not Holiweeks

Remember this: Thanksgiving and Christmas fall on days. Not weeks. On those days, I fully expect all of you out there to go nuts on your food intake. I will be eating an unbelievable amount of food, so why would I tell you all to do the opposite? Here's the thing, though. I'll be going all out on Thanksgiving, Christmas Eve, and Christmas. I won't be counting my macros those days. I will have no care in the world for anything other than how much good food I can possibly eat in one day. Having said this, that means I will be on point as always for every other day over the next couple of months. Will I graze on some cookies here and there? Sure, but I'll make sure they are fitting in my macro and calorie goals for the day. You guys need to be doing the same. People don't gain weight because they go nuts for three days out of two months. They gain weight because they go nuts every single day for two months straight. Here is the honest truth. If gaining ten+ pounds during the holidays is a consistent issue, it's not the holidays that's the problem. The problem is your willingness to justify binge eating for an extended period of time.

All of these tips are simple, so they must be done. If you truly want to have the best of both worlds, you'll stick to this. So once those holidays come, go crazy. Eat like you never have before. Then go to the gym and crush every single workout. Crush every single meal in the kitchen. Stay on track. You'll be jollier than Santa ever could be, trust me. 

For more holiday advice, give me a follow and subscribe to the YouTube channel! Thanks for reading!