How To Enjoy Your Workouts Again

Many of us would say that going to the gym can be difficult at times. Waking up and getting a workout in before work can be tough. Taking a right on the way home to get a workout in instead of plopping it on the couch to watch Netflix can be tough.

I disagree.

Going to the gym and eating well isn’t difficult. Doing those things on a consistent basis, day after day until it becomes a habit is where the real challenge lies. In health and fitness, consistency is key. Consistency is what separates the winners from the losers. If you’re unable to be consistent, it shows. If you’re the master of consistency, it shows.

Anyway, there are a few different things that get in the way of consistency, one one of which is boredom. Whether you’ve been training for 20 years or 2, you’ve most likely hit a point in your life where you were no longer excited, motivated, or even slightly moved to go to the gym. That’s not a good place to be.

Having excitement for your workouts and looking forward to what you will do is one of the best things you can have in place for your success. If you are genuinely looking forward to your time in the gym, the chances that you will bail are far lower.

So, what can you do to make your workouts more enjoyable?

Tip #1: Change Your Goal

One of the biggest reasons we go to the gym and eat well is because we want to change the way we look. We want to improve our appearance. There is nothing wrong with that whatsoever, but if you stop and think about it, it doesn’t really end. You’ll spend your time losing 10 pounds. Then you’ll want to lose 10 more pounds. Then you’ll want to gain 5 pounds of muscle. On and on and on, you’ll find yourself changing the same kind of goal your entire life. This will most certainly lead to boredom.

One of the best things you can do in order to enjoy your workouts is change your goal. Find a goal that has to do more with movement or performance. Set out to increase your strength in your bench press, squat, and deadlift. Train to make your back stronger so you can do 10 pull-ups by the end of the year. When you place your goal on movement or performance, the exercises you will do in your workouts will feel more like practice that directly translates to your goal, rather than something you have to do in order to look better.

In fact, you will most likely reach aesthetic feats when you focus on your movement and performance. Getting stronger in your squat will translate to better looking legs. Improving your pull-ups will translate to a more defined back. It’s a win win, and you don’t fall into the trap of dreading your workouts.

Tip #2: Move in Different Planes

There are several different planes that our bodies can move in.

The sagittal plan divides our body into left and right halves. The movements in this plane are up and down movements.

The frontal plane cuts our body in half, front to back. The movements in this plan are side to side.

The horizontal or transverse plane splits our body in half, top and bottom. Movements in this plane include rotational movements.

Most of us spend our time in the sagittal plane moving our limbs and body up and down. We do curls, squats, lunges, rows, and other movements that keep us moving in one direction. Staying in this plane keeps us limited to certain movements that are very similar. This also keeps us closed off to a seemingly limitless world of movement and exercise.

Just because one movement usually happens in the sagittal plane doesn’t mean it you have to get rid of it to enjoy your workout again. You can still get the same benefit of some movements while incorporating them through different planes. Let’s say you keep lunges in your routine because they are helping you create strength on individual legs and aiding your balance, but you are sick of the same thing over and over again. You can take that lunge that would normally happen in the sagittal plane and bring it to the frontal plane by stepping to the side.

There are tons of different movements you can incorporate to get the same results you’re after. Don’t limit yourself. Have fun.

Tip #3: Be a Kid Again

I strongly believe that one of the reasons we tend to lose enjoyment in our workouts and in life is because the older we get, the less we play. Feeding your inner child through play is essential for your workouts as well as your spirit.

Why do you think Crossfit got so popular even in older generations? It’s because they play! They celebrate movement, and they do it well. They move in many different ways. The lift, they run, they jump, they hop, they row, they nearly do it all! Sometimes, you literally need to treat the gym like your adult jungle gym.

Go do some plyometrics. Jump on boxes. Do some agility work. See how fast you can move your feed through those cones or ladders! Jump rope and practice jumping on one foot, and then alternate. Make your movement an art.

Now, don’t go doing these things without a strong foundation of strength and stability. Although it’s important to play, It’s important to keep from injury as well.

The Takeaways

Regardless of where you’e at in life, there is plenty you can be doing to enjoy your workouts. The main takeaway is this: celebrate exercise by improving your movement and strength while incorporating different movements that allow you to play just like a kid would.

About the Author

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.

The Secret To Success In Your Health and Fitness Journey

One of the many blessings that I have been given during my personal training career is the opportunity to meet and train hundreds of people in all walks of life. I truly believe that there is something I can learn from every human being on the face of this earth, and I’ve been lucky enough to experience that truth through the people I train.

My clients have come from all walks of life; young, old, wise, moms, dads, husbands, wives, all of which are extremely successful in at least one aspect of their life. When I train people like this, I try to remain as observant and open as I can in order to take note of what makes them so successful. In doing that, I’ve come to realize that the reason they are successful in their home life or career life is the same exact reason they have success in their health and fitness. This secret that they all share in common is what I am here to discuss today.

THE SECRET

As I said, all of these successful individuals share something in common, and they use it to create success in their health, career, family life, relationships, and more.

Before I go any further, let me be clear. This secret isn’t going to give you the answer to all of your problems. You’re not going to read this article and as a result find immediate success. The secret discussed in this short article only works when it is applied. So, I encourage you to pay attention. Reflect on the words you’re reading and take note of what that means for you in your life. This secret is not an answer to all of the holes in your life. However, the two-part secret will nudge you in the right direction, as log as you are willing to be nudged.

Onward.

Regardless of anything you do in life, there is a process that takes place. There is a plan, an order of operations so to speak. When you eat cereal, you don’t just get to enjoy eating the cereal without going step-by-step through the process. You pick your bowl, you pick your cereal, you pour your cereal, you pour the milk on top (if you put milk in first you’re a freaking weirdo), you get your spoon, and THEN you enjoy all the goodness cereal has to offer.

If you dig deep, you’ll discover that there are two elements to the process of eating cereal that allow it to come to fruition. These two elements make up the secret that most successful people share.

Part 1: Trust

Back to the cereal. Before you execute the steps required to make a great bowl of cereal, you have trust that it’s going to work. You trust that after each step, you’ll be able to really enjoy that cereal. The same goes with your health and fitness. You must trust the process.

Trusting the process isn’t as abstract or generic as it sounds. It’s pretty simple, really. Trusting the process along your health and fitness journey means you are trusting that the food you are eating and the training plan you’re following will get you to your end goal if you adhere to them consistently. But before you can have trust, you need to have a certain level of understanding.

The more you know someone, the more you can trust them depending on their character. The more you understand about your training and nutrition plan, the more you can trust them. Whether you hired a trainer or cooked up a plan on your own, you need to understand why you are doing it. If there are any elements of your process that you do not understand, find the answer. If you don’t know why you need to eat so much protein in a day, ask. If you don’t know why you’re lifting 4-6 reps instead of 12-15, find out why.

Once you understand why each part of your process is helping you get closer and closer to your goal, you’ll be able to place an immense amount of trust and confidence in your plan. The confidence and trust you will have will keep you from wavering. It will keep you from quitting. It will keep you from slipping. It will keep you determined and ready.

Every single one of my clients that have found success in their lives get this. They understand it and they implement it to the fullest. They develop a plan that they understand and believe in. With that belief, they place their trust in it and enjoy their daily walk towards success.

Part 2: Enjoy It

I have never had one single client that reached their goal without enjoying a part of the process along the way. Think about it, have you met someone that is extremely successful that hated every single minute of every single thing they were doing to get there? I don’t.

A key part of this secret is enjoying the process.

Trust and belief can get you a long way. In fact, you can certainly reach your goals with trust, belief, and determination. But think about this for a second: how much easier is it to do something that you want to do, versus something that you have to do?

When you get home from a long day of work, it’s way easier to watch Netflix instead of getting ahead on emails because you want to watch Netflix. Imagine if what you wanted to do is also what you had to do in order to achieve your health and fitness goals?

I’m not saying that you need to enjoy every single part of the process in order to reach your goals. That’s not at all what I’m saying. What I am saying, however, is that it is extremely important to find at least one part of the process that your thoroughly enjoy. If you enjoy cooking, find some fun and exciting recipes to try out that will help you eat the right foods. If you enjoy lifting weights, program some of your favorite lifts into your routine. For me, I thoroughly enjoying lifting super heavy. Although I am prioritizing slightly higher rep ranges for my goals, I’m still doing heavy squats and deadlifts here and there. Whatever it is, find a way to incorporate something you love into your process. You’ll see you will, determination, and consistency increase tremendously.

THE TAKEAWAYS

The first step of finding success and reaching your health and fitness is goals if fully believing and trusting in the process/plan you have created for yourself. If you don’t know why you’re doing something, find out.

The second part is very important, and that is finding at least one part of the process that you thoroughly enjoy. Whether it’s preparing healthy meals or lifting heavy weights, you must do something you love that will also get you to your goals on a consistent basis.

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.

3 Reasons Guys Aren't Seeing Results

In the last article, I went over 3 reasons girls aren’t seeing results. The article got quite a bit of attention, and helped quite a few girls see what they needed to be doing in their health and fitness in order to see results. So I thought, “Hey, let’s write one for guys! There are a ton of things guys can be doing better in order to see progress and results.”

So here we are.

Before I get into the nitty gritty, I would like to get something off my chest. If you are a guy and you are reading this article, DO NOT BE A DINGUS. What I mean by “do not be a dingus” is, do not read this article, say to yourself, “those are good ideas”, and then continue training and eating like you have been. You’re better than that. You’re smarter than that. Take these principles and apply them! I dare you. See what happens. The only thing you’re risking is a bit of effort for a huge reward. Why wouldn’t you give them a try, right?!

Right.

So, knowing that you’ll not only read this article, but apply the principles I tell you about, let’s move along.

There are many different reasons people don’t see results. The list goes on and on and on and on. However, some of those things aren’t as important as others. Having said that, this article contains only 3 of those reasons, as these 3 reasons are major reasons guys aren’t seeing results. Here they are.

Reason #1: Improper Nutrition

If you just read the reason and thought to yourself “That’s not me, I hit my macros every day!”, then this segment definitely applies to you.

When I first started coaching people, it was right as the surge of IIFYM came out. If you’re unaware of what that acronym stands for, it stands for “If It Fits Your Macros”. IIFYM is a way of eating that allows poor food choices as long as they fit your daily budget for protein, carbs, and fat. Basically, it doesn’t matter if you eat 100 grams of carbs from pop-tarts, or 100 grams of carbs from rice, carbs are carbs and 100 grams are 100 grams. This is when the whole “a calorie is a calorie” thing came about.

This thought process is insane and is keeping you from better health and fitness.

Sure, calories are calories, and 100 grams of carbs from pop tarts is the same in energy as 100 grams of rice. However, both of those sources of carbs play a very different role in your internal health. Your body’s internal systems and health will react in a very negative manner to 100 grams of pop tarts. Your blood sugar will spike with a guaranteed hard crash to come. The processed sugars will cause you to crave like crazy. The processed carbs in pop tarts are not satiating, making you feel like you’re still hungry. Your gut will hate you and your digestion will suffer.

Get the point?

Macronutrients are extremely important when it comes to health, building muscle, and burning fat. However, micronutrients as well as wholesome sources of macronutrients are just as important. When you are internally healthy, your external fitness (getting jacked and having a six pack) has far greater potential. When your internal health is garbage, you can get so far.

A good rule to follow when it comes to fueling yourself well is the 80/20 rule. 80% of your daily food intake must come from whole, natural sources and contain plenty of micronutrients. Do you need some steak and eggs to reach your protein and fat goal? Great, but throw some spinach in there too so your gut and digestion will thank you.

20% percent of your daily intake can come from poo-poo sources like Girl Scout Cookies (tis the season!) and cereal. I will say this, though. Although the 80/20 rule is a good rule to follow, I believe it’s a little lenient. I would recommend taking it to 90/10 in order to heavily prioritize your body’s internal health and digestion.

Reason #2: Not Enough Sleep

I’d say that sleep is the number one reason many people are seeing their health slowly deteriorate week by week. Sleep is hands down one the most important things we need as humans. It allows our body to rest, repair, and grow. Without sleep, we have nothing.

When it comes to guys, a lack of sleep is an epidemic. After training tons of people for years, I’ve come to the assumption that the average working man gets 5-6 hours of sleep per night. If someone comes to me for coaching and tells me they get 7 hours of sleep each night, I am completely blown away.

Here is the truth. You MUST be getting 7-9 hours of quality sleep each and every night. If you get a night of 7 hours of sleep or less, it is a sign that you better get yourself in check and get more the next night. Without sleep, your body will not reap the benefits from all your hard work. Not only will extra sleep get you your results, but it will also allow you to be a better person. Your mood will be better, you will be more attentive, and your friends, co-workers, and family will be relieved to not be around a total ass all the time.

There are a few things that you can be doing to get plenty of sleep.

First off, create a nightly routine. Our bodies absolutely love routine, especially when it comes to sleep. Find the time at which you will begin your nightly routine, and stick with it on a consistent basis.

Second, get rid of all electronics a few hours before bed. I know, this one is a struggle for me, too. But I tell you what, the nights where I choose to turn my electronics off and keep them away from me for a few hours before hitting the hay, I pass out as soon as my head hits the pillow and I am out like a rock all night long, feeling completely renewed in the morning. Find a place where you can put away your electronics as well. Charge your phone in another room other than the bedroom. Out of sight, out of mind.

Lastly, make your bedroom a place where sleep is bound to happen. Keep it dark and cool. No electronics in this place. Do not read in this place. Do not do anything other than sleeping in this place. Your bedroom is a sleeping place, ok?

One other thing, if you are absolutely putting your foot down on electronics, you can get some blue blocking glasses to aid your eyes while you’re answering emails late at night. It’s not nearly the same as being off electronics, but it can help.

Reason #3: Improper Programming

Programming is hands down one of the most underrated principles when it comes to reaching your health and fitness goals. Most of us guys think, “what’s it matter what my workout looks like, as long as I’m pushing myself, right?”

No.

Well, yes and no.

Pushing yourself in your workout is very important, but it is secondary to proper programming. A good training program is centered around the big movements like squats, deadlifts, bench press, rows, and overhead presses. A good program also includes room for volume to be increased through proper intensity and frequency.

Volume is one of the key signals that tells our bodies to build and grow. Volume is weights x sets x reps. As your training volume increases, your body will adapt, grow, and get stronger. Volume can be manipulated with intensity (how hard you’re working) as well as frequency (how often you train each muscle group). Most of the time, frequency and intensity should be inversely related. The higher your intensity is, the lower your frequency should be. The lower your intensity is, the higher your frequency should be. The key is balancing them well without doing too much frequency and too much intensity, or too little frequency and too little intensity.

Here are some guidelines that apply to different levels of trainees.

If you are a beginner and you have very little experience exerting your body with weights, you should train your entire body with full body workouts three times per week at a low intensity.

If you are an intermediate trainee, you should train your body parts two times per week with a moderatel intensity. This can look like two push and two pull workouts per week.

If you are an advanced trainee, you can train your body parts two times per week with a high intensity. This can look like two push and two pull workouts per week with extra sets and effort in your exercises.

Whatever your training program looks like, it is important that it gives you enough time to rest each muscle group between training sessions, and still provides room for volume to increase month after month without overtraining.

THE TAKEAWAYS

Here is your short version of this article.

Eat nutritious foods that contain high quality macronutrients as well as high quality micronutrients. No processed crap. Au naturel, baby.

Get an absolute minimum of 7 hours of sleep per week by turning your room into a cave, turning off electronics early, and following a routine.

Follow a training program that allows you to train each muscle group 2-3 times per week with plenty of opportunity to rest in between workouts.

If you enjoyed this article, share it with your friends and family!

ABOUT THE AUTHOR

Adam is a fitness professional, baseball fan, and cookie fanatic based in Fort Collins, Colorado. After hanging up the cleats, he found a strong interest in the human body and how it performs. Since then, Adam has been transforming lives through fitness in a fun and encouraging atmosphere. As an ACE CPT and Fitness Nutrition Specialist, he is constantly moved to help people improve in all walks of life. If you’re interested in hiring Adam as your coach, fill out an application here.