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🎯Everytime we fuck up we discover more and more about ourselves, about who we are, about our limits, about our capabilities, about what we can and cannot do. They help us be more compassionate and more tolerant with ourselves and others.
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🎯By making mistakes you will, in fact, learn valuable life lessons and you will become a happy learner. There is so much we can all learn from our mistakes, and the moment we see them as lessons rather than mistakes, we will no longer have this crazy fear of encountering them along the journey.
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🎯Life isn’t about avoiding mistakes but rather embracing the idea that mistakes will come your way and be willing to learn from these mistakes. Let go of your fears and allow yourself to really experience life.
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🎯Personally, whenever I hesitate to do something because of the fear of making mistakes, I imagine myself on my deathbed ( I know, a bit too crazy but it works ) looking back at my life on what I achieved. By doing so I realize that if I don’t take action NOW, I will have regrets.
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🎯If you don’t make mess up now and again how can you expect to GROW and to EVOLVE as a human being? How many of us get stuck because they allow the fear of making mistakes to paralyze them? How can we expect to learn anything new if we don’t allow ourselves to make mistakes?
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🎯You gain confidence, courage, and experience every time you make a new mistake in a very narrow field and in time you will get better and better at the things you love to do. Remember Thomas Edison? He failed more than 10,000 times while working on the light bulb and in the end, he succeeded
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#fail #succeed #success #igfitness #aesthetic #teamstrong #keeptrying #meenanfitness #fitness #iifym #fitfam #workout #strengthgang #gymlife #fitnessaddicted #go #strongnotskinny #girlsgonestrong #stength
# 🎯Everytime we fuck up we discover more and more about ourselves, about who we are, about our limits, about our capabilities, about what we can and cannot do. They help us be more compassionate and more tolerant with ourselves and others. - 🎯By making mistakes you will, in fact, learn valuable life lessons and you will become a happy learner. There is so much we can all learn from our mistakes, and the moment we see them as lessons rather than mistakes, we will no longer have this crazy fear of encountering them along the journey. - 🎯Life isn’t about avoiding mistakes but rather embracing the idea that mistakes will come your way and be willing to learn from these mistakes. Let go of your fears and allow yourself to really experience life. - 🎯Personally, whenever I hesitate to do something because of the fear of making mistakes, I imagine myself on my deathbed ( I know, a bit too crazy but it works ) looking back at my life on what I achieved. By doing so I realize that if I don’t take action NOW, I will have regrets. - 🎯If you don’t make mess up now and again how can you expect to GROW and to EVOLVE as a human being? How many of us get stuck because they allow the fear of making mistakes to paralyze them? How can we expect to learn anything new if we don’t allow ourselves to make mistakes? - 🎯You gain confidence, courage, and experience every time you make a new mistake in a very narrow field and in time you will get better and better at the things you love to do. Remember Thomas Edison? He failed more than 10,000 times while working on the light bulb and in the end, he succeeded # #fail  #succeed  #success  #igfitness  #aesthetic  #teamstrong  #keeptrying  #meenanfitness  #fitness  #iifym  #fitfam  #workout  #strengthgang  #gymlife  #fitnessaddicted  #go  #strongnotskinny  #girlsgonestrong  #stength 
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There’s a big difference between coaching a client and just taking them through a workout routine
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If all you do is stand there and count reps you are not a personal trainer,you are a rep counter
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You should be spending plenty of time coaching clients as well putting them through their paces
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You should be teaching them correct exercise technique, and educating them between sets on nutrition and any relevant topic that can help improve their health, fitness, and well-being
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Anybody can count reps and do a few demonstrations but are you able to break down each exercise and teach your clients the correct way?
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Can you adapt exercises to suit your clients’ current fitness level, strength level, limb length, coordination, etc
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Can you break down and explain each exercise in layman’s terms so that they understand what it is you are trying to work towards?
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As much as you are there to train your clients you are also there to help educate them and look for ways to improve their health and fitness
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Some of my biggest breakthroughs with clients have come through our discussions and explanations, a few examples include
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Demonstrating technique
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Asking them what they’re struggling with? and then providing solutions
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Talking about food relationships and emotional eating patterns
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Supplements recommendations
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Extra resources they can check out: books, blogs, articles, videos, etc
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How to eat out and have a social life whilst still losing weight
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Ways to fit exercise into a busy lifestyle
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Stretches, exercises, and homework to do outside of our sessions to help improve performance
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I’d prefer to spend half the session educating a client through discussion, knowing that this information will help them out for weeks/years to come as opposed to just putting them through a grueling workout! But when you combine the two you are onto a winner
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Don’t get me wrong not every session is done like this but my aim is to always provide at least 1-3 valuable tips to help them move forwards: that could be to do with techniques, dietary advice or some homework to do outside our sessions
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#personaltrainer #coaching #strongnotskinny #weightlossjourney #fatlosscoach
- There’s a big difference between coaching a client and just taking them through a workout routine - If all you do is stand there and count reps you are not a personal trainer,you are a rep counter - You should be spending plenty of time coaching clients as well putting them through their paces - You should be teaching them correct exercise technique, and educating them between sets on nutrition and any relevant topic that can help improve their health, fitness, and well-being - Anybody can count reps and do a few demonstrations but are you able to break down each exercise and teach your clients the correct way? - Can you adapt exercises to suit your clients’ current fitness level, strength level, limb length, coordination, etc - Can you break down and explain each exercise in layman’s terms so that they understand what it is you are trying to work towards? - As much as you are there to train your clients you are also there to help educate them and look for ways to improve their health and fitness - Some of my biggest breakthroughs with clients have come through our discussions and explanations, a few examples include - Demonstrating technique - Asking them what they’re struggling with? and then providing solutions - Talking about food relationships and emotional eating patterns - Supplements recommendations - Extra resources they can check out: books, blogs, articles, videos, etc - How to eat out and have a social life whilst still losing weight - Ways to fit exercise into a busy lifestyle - Stretches, exercises, and homework to do outside of our sessions to help improve performance - I’d prefer to spend half the session educating a client through discussion, knowing that this information will help them out for weeks/years to come as opposed to just putting them through a grueling workout! But when you combine the two you are onto a winner - Don’t get me wrong not every session is done like this but my aim is to always provide at least 1-3 valuable tips to help them move forwards: that could be to do with techniques, dietary advice or some homework to do outside our sessions - #personaltrainer  #coaching  #strongnotskinny  #weightlossjourney  #fatlosscoach 
The Hard Boiled Facts on Eggs -
Egg yolks, along with other sources of saturated fat and cholesterol, came under fire in the wake of research by Nikolai Anichkov at the turn of the 20th century
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Anichkov fed rabbits pure cholesterol and noted that their arteries clogged up with plaque, leading to a hypothesis that cholesterol promotes heart disease
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But since then, there have been questions raised about how closely the two are related. Rabbits have nothing in common with human bodies and cholesterol isn’t part of their diet anyway
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Nevertheless, the findings gave rise to a witch hunt that demonized foods high in fat and cholesterol
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Researcher Ancel Keys made headlines in the 1950s with his Seven Countries’ Study, which almost single-handedly set the line of thinking on saturated fat that prevails today
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Keys claimed that after looking at the average diets of populations in seven different countries, he was able to determine that those who ate the most animal fat had the highest rates of heart disease
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But his analysis was flawed. Although Keys’ data did show a connection between fat and heart disease, he couldn’t demonstrate that the relationship was causal
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Furthermore, while mortality rates for heart disease were higher in the countries that consumed the most animal fat, deaths from nearly ever other cause were lower — and overall life expectancy was higher
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Thankfully, more concrete findings have come to light in the years since. In 2010, The American Journal of Clinical Nutrition published a meta-analysis — the collected findings of 21 different studies — which stated that “saturated fat was not associated with an increased risk of coronary heart disease, stroke or coronary vascular disease.”
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Meanwhile, if you’ve been avoiding egg yolks, you’ve been missing out on a world of good nutrition
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They’re a great source of vitamin A, which is good for skin, B vitamins for energy, and choline, which supports brain health, muscles, and is necessary for a healthy pregnancy
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The saturated fat in yolks is also necessary for hormone production and the body’s absorption of vitamins and minerals.
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#eggs #mondays #iifym #fitfam #fitness #food
The Hard Boiled Facts on Eggs - Egg yolks, along with other sources of saturated fat and cholesterol, came under fire in the wake of research by Nikolai Anichkov at the turn of the 20th century - Anichkov fed rabbits pure cholesterol and noted that their arteries clogged up with plaque, leading to a hypothesis that cholesterol promotes heart disease - But since then, there have been questions raised about how closely the two are related. Rabbits have nothing in common with human bodies and cholesterol isn’t part of their diet anyway - Nevertheless, the findings gave rise to a witch hunt that demonized foods high in fat and cholesterol - Researcher Ancel Keys made headlines in the 1950s with his Seven Countries’ Study, which almost single-handedly set the line of thinking on saturated fat that prevails today - Keys claimed that after looking at the average diets of populations in seven different countries, he was able to determine that those who ate the most animal fat had the highest rates of heart disease - But his analysis was flawed. Although Keys’ data did show a connection between fat and heart disease, he couldn’t demonstrate that the relationship was causal - Furthermore, while mortality rates for heart disease were higher in the countries that consumed the most animal fat, deaths from nearly ever other cause were lower — and overall life expectancy was higher - Thankfully, more concrete findings have come to light in the years since. In 2010, The American Journal of Clinical Nutrition published a meta-analysis — the collected findings of 21 different studies — which stated that “saturated fat was not associated with an increased risk of coronary heart disease, stroke or coronary vascular disease.” - Meanwhile, if you’ve been avoiding egg yolks, you’ve been missing out on a world of good nutrition - They’re a great source of vitamin A, which is good for skin, B vitamins for energy, and choline, which supports brain health, muscles, and is necessary for a healthy pregnancy - The saturated fat in yolks is also necessary for hormone production and the body’s absorption of vitamins and minerals. - #eggs  #mondays  #iifym  #fitfam  #fitness  #food 
3 valuable lessons that I’ve learnt from one of my favorite books “The Obstacle is the Way” by @ryanholiday
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1. Obstacles Show Us Who We Really Are
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Certain things in life will cut you open like a knife
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When that happens, at that exposing moment, the world gets a glimpse of what’s truly inside you
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I’ve learned the most about myself during my absolute worst moments, rejections, losses, failures, major accidents, breakups, loneliness, redundancy. This is ugly stuff to admit
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Obstacles that force us to feel these things expose our core, which can be scary if we don’t like what we see
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The good news is that once we’ve revealed our darkest demons, we can begin dealing with them
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2. Obstacles Make Us Tougher
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If an obstacles rips us open and we see air (or bullshit), this isn’t something to shy away from
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Instead, we can look it in the face and resolve to do something about it. Obstacles give us a chance to practice courage, courage to improve our situation, our world, and ourselves
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And if you find your courage is quite frankly, poor, then, obstacles make us tougher for the next round
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3. Obstacles Give Us the Opportunity to Change Our Lives for the Better
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Or sometimes, an excuse, to change our lives
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I’m forever intrigued by the concept of the impetus, the tragedy, the disaster, the death, that causes one to make a massive, deliberate life change
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Got dumped? Fired? Developed shingles? Diagnosed with something terrible? Witnessed a close friend die?
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Look at these events as life’s way of helping you reassess your existence
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And in doing so, providing a window of opportunity to make a change in your life, if you so dare to make it
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Well, now something has happened, some disruptive event like a failure or an accident or a tragedy
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Use it
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>> Click the link on my bio to buy this book >>
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#ryanholiday #stoicism #coach #personaltrainer #weightlifting #fitfam #fitness #bodybuilding #muscle #strength #mindset #life #strongwomen #strongnotskinny #girlwholift #photooftheday #gymlife #gym #bestoftheday #fatloss #weightlossjourney #progress
3 valuable lessons that I’ve learnt from one of my favorite books “The Obstacle is the Way” by @ryanholiday - 1. Obstacles Show Us Who We Really Are - Certain things in life will cut you open like a knife - When that happens, at that exposing moment, the world gets a glimpse of what’s truly inside you - I’ve learned the most about myself during my absolute worst moments, rejections, losses, failures, major accidents, breakups, loneliness, redundancy. This is ugly stuff to admit - Obstacles that force us to feel these things expose our core, which can be scary if we don’t like what we see - The good news is that once we’ve revealed our darkest demons, we can begin dealing with them - 2. Obstacles Make Us Tougher - If an obstacles rips us open and we see air (or bullshit), this isn’t something to shy away from - Instead, we can look it in the face and resolve to do something about it. Obstacles give us a chance to practice courage, courage to improve our situation, our world, and ourselves - And if you find your courage is quite frankly, poor, then, obstacles make us tougher for the next round - 3. Obstacles Give Us the Opportunity to Change Our Lives for the Better - Or sometimes, an excuse, to change our lives - I’m forever intrigued by the concept of the impetus, the tragedy, the disaster, the death, that causes one to make a massive, deliberate life change - Got dumped? Fired? Developed shingles? Diagnosed with something terrible? Witnessed a close friend die? - Look at these events as life’s way of helping you reassess your existence - And in doing so, providing a window of opportunity to make a change in your life, if you so dare to make it - Well, now something has happened, some disruptive event like a failure or an accident or a tragedy - Use it # >> Click the link on my bio to buy this book >> # #ryanholiday  #stoicism  #coach  #personaltrainer  #weightlifting  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #life  #strongwomen  #strongnotskinny  #girlwholift  #photooftheday  #gymlife  #gym  #bestoftheday  #fatloss  #weightlossjourney  #progress 
5 Factors that Influence our Behaviour
And How to Adjust them for Success
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WILLPOWER
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You must genuinely want to change your behavior and willpower is necessary to do that
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Increasing your willpower starts first with purpose
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If you don’t have a desire to truly change your behavior, you will not be able to find the strength you need to stick with your plan when you are inevitably tired, stressed, and bored
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KNOWLEDGE AND SKILLS
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Many of us set a plan to “eat healthier” without really knowing what foods we should eat
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We will set a plan to “exercise more” without knowing how often we should workout and what exercises are best
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Before you spend your time and energy on a new plan to quit smoking, diet, or exercise; make sure you have the right knowledge
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Do the proper research and commit to a plan with proven results
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SOCIAL MOTIVATION
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Most of us don’t think about how much influence our friends, family and colleagues have on us.
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Some people around you will help to motivate and keep you accountable–these are known as “allies”
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Unfortunately, others will tempt you to stray from your goals, and provide justification for giving up on them–these are known as “accomplices”
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Be sure to communicate with everyone in your social groups effectively
Explain to them your goal and why you are committed to it
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SOCIAL ABILITY
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The best way to accomplish something you’ve never done is to find someone who’s already accomplished it
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Find a mentor, a coach, or a support group to help give them the ability to make the change
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This goes beyond getting advice from a friend. This is expert advice from someone who can help you create a plan, give you proper feedback, and knows how to provide support while also holding you accountable
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5. STRUCTURAL ABILITY
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Create an environment where good behaviors are easy, and bad behaviors are hard
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Understand that you will be tired, stressed, and tempted in the future. This will make it harder for you to exert your willpower to make the right decision
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Write down those times that your willpower feels drained and it’s hard to stick to your plan
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Then think of ways to help your future self by setting yourself up for success
5 Factors that Influence our Behaviour And How to Adjust them for Success - WILLPOWER - You must genuinely want to change your behavior and willpower is necessary to do that - Increasing your willpower starts first with purpose - If you don’t have a desire to truly change your behavior, you will not be able to find the strength you need to stick with your plan when you are inevitably tired, stressed, and bored - KNOWLEDGE AND SKILLS - Many of us set a plan to “eat healthier” without really knowing what foods we should eat - We will set a plan to “exercise more” without knowing how often we should workout and what exercises are best - Before you spend your time and energy on a new plan to quit smoking, diet, or exercise; make sure you have the right knowledge - Do the proper research and commit to a plan with proven results - SOCIAL MOTIVATION - Most of us don’t think about how much influence our friends, family and colleagues have on us. - Some people around you will help to motivate and keep you accountable–these are known as “allies” - Unfortunately, others will tempt you to stray from your goals, and provide justification for giving up on them–these are known as “accomplices” - Be sure to communicate with everyone in your social groups effectively Explain to them your goal and why you are committed to it - SOCIAL ABILITY - The best way to accomplish something you’ve never done is to find someone who’s already accomplished it - Find a mentor, a coach, or a support group to help give them the ability to make the change - This goes beyond getting advice from a friend. This is expert advice from someone who can help you create a plan, give you proper feedback, and knows how to provide support while also holding you accountable - 5. STRUCTURAL ABILITY - Create an environment where good behaviors are easy, and bad behaviors are hard - Understand that you will be tired, stressed, and tempted in the future. This will make it harder for you to exert your willpower to make the right decision - Write down those times that your willpower feels drained and it’s hard to stick to your plan - Then think of ways to help your future self by setting yourself up for success
4 Reasons Why You’ve Lost the Love for Working Out
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You’re doing the same thing week in, week out
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Doing 3 sets of 10 all week, every week can only get you so far. And while humans are creatures of habit, lacking any innovation will dampen your progress and kill your motivation
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What you need is a a program incorporates slight variations from week to week. Instead of the usual 3 sets of 10—known as straight sets—try doing a varied set/rep scheme, which hits your muscles with varying intensities to stimulate more muscle fibers, or varying your approach to each exercise slightly
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Your progress has stalled
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Training should be driven by reasonable, attainable goals and your progress toward those goals. Otherwise, you’re just lifting random weights in the gym with no purpose
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Do you want to increase strength? Then you should be lifting weights for 5 reps or lower and always strive to move the bar faster. Want to lose fat? Dial in your nutrition so you’re in a calorie deficit and bang out energy-depleting-type workouts
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The training plan must match your goals in order to achieve them
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You’re missing a training partner
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Some people work well on their own. Others need company and find motivation in working out with friends
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If you’re one of the latter, find a training partner who has goals similar to yours and good lifting technique
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He or she can help you with your form while providing a spot when you’re venturing into heavier weights
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Work off each other and reach new levels of strength and size you wouldn’t normally if training on your own. 
You’re not recovering properly
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Some of the best coaches will tell you that recovery is more important than the program itself
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Doing trusted programs won’t get you the results they promise if you’re staying up late, eating crap for dinner, and breakfasting on leftover pizza. -
Get seven to nine uninterrupted hours of sleep per night
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When training, often more is always less
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Doing too much, will actually stall your progress and leave you over-trained, fatigued and unmotivated. You don’t need to spend hours in the gym to see results
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Experiment with different set/rep schemes and different programs
4 Reasons Why You’ve Lost the Love for Working Out - You’re doing the same thing week in, week out - Doing 3 sets of 10 all week, every week can only get you so far. And while humans are creatures of habit, lacking any innovation will dampen your progress and kill your motivation - What you need is a a program incorporates slight variations from week to week. Instead of the usual 3 sets of 10—known as straight sets—try doing a varied set/rep scheme, which hits your muscles with varying intensities to stimulate more muscle fibers, or varying your approach to each exercise slightly - Your progress has stalled - Training should be driven by reasonable, attainable goals and your progress toward those goals. Otherwise, you’re just lifting random weights in the gym with no purpose - Do you want to increase strength? Then you should be lifting weights for 5 reps or lower and always strive to move the bar faster. Want to lose fat? Dial in your nutrition so you’re in a calorie deficit and bang out energy-depleting-type workouts - The training plan must match your goals in order to achieve them - You’re missing a training partner - Some people work well on their own. Others need company and find motivation in working out with friends - If you’re one of the latter, find a training partner who has goals similar to yours and good lifting technique - He or she can help you with your form while providing a spot when you’re venturing into heavier weights - Work off each other and reach new levels of strength and size you wouldn’t normally if training on your own. You’re not recovering properly - Some of the best coaches will tell you that recovery is more important than the program itself - Doing trusted programs won’t get you the results they promise if you’re staying up late, eating crap for dinner, and breakfasting on leftover pizza. - Get seven to nine uninterrupted hours of sleep per night - When training, often more is always less - Doing too much, will actually stall your progress and leave you over-trained, fatigued and unmotivated. You don’t need to spend hours in the gym to see results - Experiment with different set/rep schemes and different programs
<< swipe left <<
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Tuesday Transformation (with a difference)
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Georgina’s Story
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Georgina was a client of mine; having battled not one, but two brain hemorrhages, I was proud to be asked to join her at her graduation last week
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I hope you can all take hope and inspiration from her story (see below)
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“My story first began when I took the swine flu injection to prevent me from getting the swine flu back in 2011 the year of my leaving cert”
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“This caused my bone marrow to not function and I was  diagnosed with aplastic anaemia which is a blood deficiency from seeing all manner of doctors they found a cure which was called the ATG treatment”
-
“During the process I was given a high dosage of the treatment to help my bone marrow work normally again”
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“But then on the night of April 1st 2012 the treatment went straight to my brain which caused me to have a brain seizure, then an haemorrhage”
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“That was the start of my downhill journey”
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“I was given for two hours to live from then”
-
“I was giving another operation to remove the shunt, that was in my brain (it got infected) then that cause me to have my second brain hemorrhage on my 18th birthday”
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“This made me paralyzed on my left side I was unable to read to walk to talk or to do anything normal”
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“But because of my faith in God and the love of my family and friends I won the Battle”
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“I was told because of the illness that I had I was never going to be able to go back to college”
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“However, through it all, five years down the line I am now a graduate”
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...and she can also perform pretty well in the gym too 👏
#
#inspired #motivation #transformationtuesday #strength #mindset #graduation #inspiration #life #strongnotskinny #blessed #photooftheday #gymlife #proud #weightlossjourney #bestoftheday #diet #personaltrainer #fatloss #coach #strengthcoach #transformation #fatlosscoach #instagram #instafit #fitspo
<< swipe left << - Tuesday Transformation (with a difference) - Georgina’s Story - Georgina was a client of mine; having battled not one, but two brain hemorrhages, I was proud to be asked to join her at her graduation last week - I hope you can all take hope and inspiration from her story (see below) - “My story first began when I took the swine flu injection to prevent me from getting the swine flu back in 2011 the year of my leaving cert” - “This caused my bone marrow to not function and I was diagnosed with aplastic anaemia which is a blood deficiency from seeing all manner of doctors they found a cure which was called the ATG treatment” - “During the process I was given a high dosage of the treatment to help my bone marrow work normally again” - “But then on the night of April 1st 2012 the treatment went straight to my brain which caused me to have a brain seizure, then an haemorrhage” - “That was the start of my downhill journey” - “I was given for two hours to live from then” - “I was giving another operation to remove the shunt, that was in my brain (it got infected) then that cause me to have my second brain hemorrhage on my 18th birthday” - “This made me paralyzed on my left side I was unable to read to walk to talk or to do anything normal” - “But because of my faith in God and the love of my family and friends I won the Battle” - “I was told because of the illness that I had I was never going to be able to go back to college” - “However, through it all, five years down the line I am now a graduate” - ...and she can also perform pretty well in the gym too 👏 # #inspired  #motivation  #transformationtuesday  #strength  #mindset  #graduation  #inspiration  #life  #strongnotskinny  #blessed  #photooftheday  #gymlife  #proud  #weightlossjourney  #bestoftheday  #diet  #personaltrainer  #fatloss  #coach  #strengthcoach  #transformation  #fatlosscoach  #instagram  #instafit  #fitspo 
The Power of Saying No
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For many people, it can be difficult to know how to set boundaries or say “no” to others. This can be especially challenging for those who self-identify as people-pleaser
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Learning how to set boundaries and how to say “no” is the key to sustaining a healthy relationship with yourself and others
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When we say “yes” to everything and do not set boundaries with people, we often feel stressed, overwhelmed, and burned out. Most of us want to be well liked and to please other people. It can be difficult to turn down opportunities or requests that others have made of us
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The first step in learning how to set boundaries is to try to uncover what your personal limits and guidelines are
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We all have an inner sense of wisdom, which intuitively tells us when something is a “yes” or a “no.” The problem arises when we ignore or argue with that inner voice
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If you are not used to tuning into your intuition, it is important to practice paying attention to how you are feeling in the moment
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Using tools such as, meditation and mindfulness is one way to practice paying attention to your thoughts and feelings in the moment.
-
When you listen to your own “yes” and “no,” other people are going to get angry or they may get disappointed
-
Boundary setting will unleash emotions.
The reality is that when you set boundaries with people, they may not always have a pleasant reaction. However, you still can work to firmly maintain the boundaries that you have set
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Setting boundaries with people can actually help to improve your relationships in the long run
-
If you do not respect your personal boundaries (perhaps in fear of someone else’s reaction), this is likely to lead to bitterness and resentment over time
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The people who you want to surround yourself with are those who will respect your boundaries, even if initially they feel upset or disappointed
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Ultimately, you deserve to treat yourself with the same kindness and compassion that you give to others
#
 #power #mindset #conquer #no #muscle #transformationtuesday #selflove #life #life #youcan #dailygrind #takecontrol #gymlife #gym #daily #bestoftheday #dailygram #personaltrainer #fatloss #coach #strong
The Power of Saying No - For many people, it can be difficult to know how to set boundaries or say “no” to others. This can be especially challenging for those who self-identify as people-pleaser - Learning how to set boundaries and how to say “no” is the key to sustaining a healthy relationship with yourself and others - When we say “yes” to everything and do not set boundaries with people, we often feel stressed, overwhelmed, and burned out. Most of us want to be well liked and to please other people. It can be difficult to turn down opportunities or requests that others have made of us - The first step in learning how to set boundaries is to try to uncover what your personal limits and guidelines are - We all have an inner sense of wisdom, which intuitively tells us when something is a “yes” or a “no.” The problem arises when we ignore or argue with that inner voice - If you are not used to tuning into your intuition, it is important to practice paying attention to how you are feeling in the moment - Using tools such as, meditation and mindfulness is one way to practice paying attention to your thoughts and feelings in the moment. - When you listen to your own “yes” and “no,” other people are going to get angry or they may get disappointed - Boundary setting will unleash emotions. The reality is that when you set boundaries with people, they may not always have a pleasant reaction. However, you still can work to firmly maintain the boundaries that you have set - Setting boundaries with people can actually help to improve your relationships in the long run - If you do not respect your personal boundaries (perhaps in fear of someone else’s reaction), this is likely to lead to bitterness and resentment over time - The people who you want to surround yourself with are those who will respect your boundaries, even if initially they feel upset or disappointed - Ultimately, you deserve to treat yourself with the same kindness and compassion that you give to others # #power  #mindset  #conquer  #no  #muscle  #transformationtuesday  #selflove  #life  #life  #youcan  #dailygrind  #takecontrol  #gymlife  #gym  #daily  #bestoftheday  #dailygram  #personaltrainer  #fatloss  #coach  #strong 
The Beginner's Guide to the Gym
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🐳Avoid Peak Times
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Gyms can definitely get crowded. To ensure a good workout, avoid peak times like right before work, lunchtime, and immediately after office hours. Midmorning and midafternoon are great times to hit the gym. If you can hold off until after 7 p.m., the crowd will have diminished — just be sure to have a healthy, fueling snack around 5:30 p.m.
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🦍Don't Trust the Calorie Counts
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Cardio machines are a great way to get your heart rate up, but they are notorious for overestimating calories burned. The most accurate way to measure your caloric output is to wear a heart rate monitor or a fitbit, which calculates based on your heart rate rather than averages based on the speed of the machine.
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🐥Don't Fear the Free Weights
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Working out with weights is essential to achieve toned, strong muscles. Lifting weights can also decrease overall body fat by three percent in 10 weeks if you lift twice a week. Weight machines are fine, but they tend to work just one muscle at a time. You get more bang for your buck working with free weights since you can work multiple body parts in one exercise
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🦁Work With a Personal Trainer
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If you feel clueless about what to do in a gym, you should splurge and work with a personal trainer for at least five sessions. You will learn new exercises, how to work the weight machines, how to push yourself, how to monitor your cardio, etc. Having a trainer takes the guesswork out of your fitness life. It could be the kick-start that you need
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🐢Know When to Push Yourself and When to Chill
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To make changes in your strength, you do need to push yourself, and you might experience delayed onset muscle soreness, aka DOMS. This type of muscular pain means you challenged your muscles, and it comes on after a workout. Here are a few ways to prevent the hurt after the burn
-
However, if you feel a sharp, shooting pain, especially in a joint or your lower back, this means stop and check your technique. Try the motion again a little more slowly and thoughtfully. Same pain? Then try the motion smaller. Same pain? Stop. You experimented with your options, so stopping does not mean wimping out
The Beginner's Guide to the Gym - 🐳Avoid Peak Times - Gyms can definitely get crowded. To ensure a good workout, avoid peak times like right before work, lunchtime, and immediately after office hours. Midmorning and midafternoon are great times to hit the gym. If you can hold off until after 7 p.m., the crowd will have diminished — just be sure to have a healthy, fueling snack around 5:30 p.m. - 🦍Don't Trust the Calorie Counts - Cardio machines are a great way to get your heart rate up, but they are notorious for overestimating calories burned. The most accurate way to measure your caloric output is to wear a heart rate monitor or a fitbit, which calculates based on your heart rate rather than averages based on the speed of the machine. - 🐥Don't Fear the Free Weights - Working out with weights is essential to achieve toned, strong muscles. Lifting weights can also decrease overall body fat by three percent in 10 weeks if you lift twice a week. Weight machines are fine, but they tend to work just one muscle at a time. You get more bang for your buck working with free weights since you can work multiple body parts in one exercise - 🦁Work With a Personal Trainer - If you feel clueless about what to do in a gym, you should splurge and work with a personal trainer for at least five sessions. You will learn new exercises, how to work the weight machines, how to push yourself, how to monitor your cardio, etc. Having a trainer takes the guesswork out of your fitness life. It could be the kick-start that you need - 🐢Know When to Push Yourself and When to Chill - To make changes in your strength, you do need to push yourself, and you might experience delayed onset muscle soreness, aka DOMS. This type of muscular pain means you challenged your muscles, and it comes on after a workout. Here are a few ways to prevent the hurt after the burn - However, if you feel a sharp, shooting pain, especially in a joint or your lower back, this means stop and check your technique. Try the motion again a little more slowly and thoughtfully. Same pain? Then try the motion smaller. Same pain? Stop. You experimented with your options, so stopping does not mean wimping out
Overcoming Your Negative Body Image
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Work on accepting people of all sizes and shapes. This will help you appreciate your own body. It may be useful to create a list of people you admire that do not have “perfect” bodies. Does their appearance affect how you feel about them? -
Ninety percent of all women have dieted at some point in their life, and at any one point in time, 50% of women are dieting. A recent survey found that 14% of five-year old girls report that they “go on diets” in an attempt to lose weight. By the time girls are ten years old, 80% report going on a diet. Women are two times more likely to diet than men
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To dieters’ dismay, 98% of all dieters gain the weight back in five years. Studies also show that 20-25% of dieters progress to a partial or full-blown eating disorder
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Research has found that when restrained eaters are exposed to commercials related to diet, weight loss, or fitness, they experience negative emotions and are more likely to then overeat
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Women are foolish if they believe that dieting will make them feel better about themselves. Dieting only helps you lose your self-esteem and energy. Dieting also creates mood swings and feelings of hopelessness
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To fight the diet downfall, an intuitive eating approach can be extremely helpful
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This approach focuses on moderation of all types of foods and not counting calories or label reading
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Food is “just food” and not labeled as “good” or “bad.” Clients learn to monitor their hunger/fullness and enjoy a healthy relationship with food
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Genetics play a role in your body.
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While there are many aspects of your body we cannot change, you can change or modify your beliefs and attitudes which influence the way you feel about yourself
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Change starts with you – it is internal, and it starts with self-respect and a positive attitude
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When/if you feel fat, remind yourself that you misperceive your shape. Judge your size according to the opinions of trusted others until you can trust your new and more accurate self-perceptions.
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Begin to challenge images presented in the media, and realize that your worth does not depend on how closely you fit these unrealistic images
#
Overcoming Your Negative Body Image - Work on accepting people of all sizes and shapes. This will help you appreciate your own body. It may be useful to create a list of people you admire that do not have “perfect” bodies. Does their appearance affect how you feel about them? - Ninety percent of all women have dieted at some point in their life, and at any one point in time, 50% of women are dieting. A recent survey found that 14% of five-year old girls report that they “go on diets” in an attempt to lose weight. By the time girls are ten years old, 80% report going on a diet. Women are two times more likely to diet than men - To dieters’ dismay, 98% of all dieters gain the weight back in five years. Studies also show that 20-25% of dieters progress to a partial or full-blown eating disorder - Research has found that when restrained eaters are exposed to commercials related to diet, weight loss, or fitness, they experience negative emotions and are more likely to then overeat - Women are foolish if they believe that dieting will make them feel better about themselves. Dieting only helps you lose your self-esteem and energy. Dieting also creates mood swings and feelings of hopelessness - To fight the diet downfall, an intuitive eating approach can be extremely helpful - This approach focuses on moderation of all types of foods and not counting calories or label reading - Food is “just food” and not labeled as “good” or “bad.” Clients learn to monitor their hunger/fullness and enjoy a healthy relationship with food - Genetics play a role in your body. - While there are many aspects of your body we cannot change, you can change or modify your beliefs and attitudes which influence the way you feel about yourself - Change starts with you – it is internal, and it starts with self-respect and a positive attitude - When/if you feel fat, remind yourself that you misperceive your shape. Judge your size according to the opinions of trusted others until you can trust your new and more accurate self-perceptions. - Begin to challenge images presented in the media, and realize that your worth does not depend on how closely you fit these unrealistic images #
3 Ways to Get Self-Doubt Out of Your Life
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1. Don’t compare yourself to others
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I find that I doubt myself the most when I’m comparing what I’m doing with what other people are doing. When I compare my accomplishments to a colleague’s, I start feeling inadequate. Your colleague’s accomplishments are not a litmus test to grade your own success
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One key thing to remember when you find yourself in this mental pattern is that everyone is on his or her own journey
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I find that I am most successful in my personal and professional life when I am following what works for me and what makes me feel good, even if it is different from what someone I look up to is doing
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2. Forget about what everyone else is thinking of you
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When you care about what everyone else is thinking of you, you inhibit yourself. You’d rather do nothing and not get judged than do something and risk criticism
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Worrying about what other people think of you will continue to hold you back from doing something potentially huge for yourself
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If you hold dreams for your future then at some point you have to let go of everyone else’s opinion; otherwise, you’ll find yourself in a constant state of self-doubt
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3. Just make a decision and then correct your course as you go along
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Getting caught up in a decision is another surefire way to water the seeds of self-doubt. It’s very easy to get stuck in trying to make decisions. This back-and-forth thought process—questioning if you should go with option A or option B—can exacerbate self-doubt
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What is the cure for this? Just make a decision already! Usually your first reaction is going to be your best since it typically comes from a place of intuition rather from the ego, and before outside opinions get in the way
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Rainer Maria Rilke says, “no feeling is final” and I feel the same could be said about your decisions. Just make a decision, and then fine-tune your course along the way
#
#doubt #inspiration #fitfam #fitness #bodybuilding #muscle #strength #mindset #life #ripped #sixpack #foodporn #gymlife #gym #weightlossjourney #bestoftheday #diet #personaltrainer #fatloss #coach #strengthcoach #tbt
3 Ways to Get Self-Doubt Out of Your Life - 1. Don’t compare yourself to others - I find that I doubt myself the most when I’m comparing what I’m doing with what other people are doing. When I compare my accomplishments to a colleague’s, I start feeling inadequate. Your colleague’s accomplishments are not a litmus test to grade your own success - One key thing to remember when you find yourself in this mental pattern is that everyone is on his or her own journey - I find that I am most successful in my personal and professional life when I am following what works for me and what makes me feel good, even if it is different from what someone I look up to is doing - 2. Forget about what everyone else is thinking of you - When you care about what everyone else is thinking of you, you inhibit yourself. You’d rather do nothing and not get judged than do something and risk criticism - Worrying about what other people think of you will continue to hold you back from doing something potentially huge for yourself - If you hold dreams for your future then at some point you have to let go of everyone else’s opinion; otherwise, you’ll find yourself in a constant state of self-doubt - 3. Just make a decision and then correct your course as you go along - Getting caught up in a decision is another surefire way to water the seeds of self-doubt. It’s very easy to get stuck in trying to make decisions. This back-and-forth thought process—questioning if you should go with option A or option B—can exacerbate self-doubt - What is the cure for this? Just make a decision already! Usually your first reaction is going to be your best since it typically comes from a place of intuition rather from the ego, and before outside opinions get in the way - Rainer Maria Rilke says, “no feeling is final” and I feel the same could be said about your decisions. Just make a decision, and then fine-tune your course along the way # #doubt  #inspiration  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #life  #ripped  #sixpack  #foodporn  #gymlife  #gym  #weightlossjourney  #bestoftheday  #diet  #personaltrainer  #fatloss  #coach  #strengthcoach  #tbt 
Are you training for Strength Gains or Muscle Building?
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💪Muscle Building
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Training just slowly enough that you can make sure the target muscle is doing the brunt of the work
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Perform a much slower rep speed than you'd see from someone training for athletic performance
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Eccentric or negative phase of the rep especially will be done more slowly and under control
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Concentric can, and should, be done a bit more explosively
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Mind muscle connection
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Feel the right muscles working as much as possible from the onset of the first rep to the completion of the last
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Constantly tweaking form, alter your rep speed a bit (usually by going slower), or consider employing a technique like isometric holds to make sure you feel the stress of the exercise in the right place
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🏋️‍♀️Strength/Power Training
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Recruit the maximum number of muscle fibers and get the nerves that innervate those fibers to fire as strong a nerve impulse as possible
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Aim to maximize motor unit recruitment and neural coding
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Increase rep speed
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Performing a rep explosively will maximize both motor unit recruitment and neural coding
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Benefit from using a relatively heavy weight (high percentage of 1RM) -
On a barbell bench press, you should be focused on moving that heavy resistance as explosively as possible – not on feeling the pecs working
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Reps are done in a way that maximizes performance and efficiency
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Feeling the muscles work is of no concern
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When you begin a set of any given exercise, where you place your focus will determine how you perform, and how you perform will determine what type of training adaptations occur
#
#strength #muscle #inspiration #fitfam #fitness #bodybuilding #muscle #strength #mindset #life #ripped #sixpack #foodporn #gymlife #gym #weightlossjourney #bestoftheday #diet #personaltrainer #fatloss #coach #strengthcoach #transformation #fatlosscoach #instagram #instafit #fitspo
Are you training for Strength Gains or Muscle Building? - 💪Muscle Building - Training just slowly enough that you can make sure the target muscle is doing the brunt of the work - Perform a much slower rep speed than you'd see from someone training for athletic performance - Eccentric or negative phase of the rep especially will be done more slowly and under control - Concentric can, and should, be done a bit more explosively - Mind muscle connection - Feel the right muscles working as much as possible from the onset of the first rep to the completion of the last - Constantly tweaking form, alter your rep speed a bit (usually by going slower), or consider employing a technique like isometric holds to make sure you feel the stress of the exercise in the right place - 🏋️‍♀️Strength/Power Training - Recruit the maximum number of muscle fibers and get the nerves that innervate those fibers to fire as strong a nerve impulse as possible - Aim to maximize motor unit recruitment and neural coding - Increase rep speed - Performing a rep explosively will maximize both motor unit recruitment and neural coding - Benefit from using a relatively heavy weight (high percentage of 1RM) - On a barbell bench press, you should be focused on moving that heavy resistance as explosively as possible – not on feeling the pecs working - Reps are done in a way that maximizes performance and efficiency - Feeling the muscles work is of no concern - When you begin a set of any given exercise, where you place your focus will determine how you perform, and how you perform will determine what type of training adaptations occur # #strength  #muscle  #inspiration  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #life  #ripped  #sixpack  #foodporn  #gymlife  #gym  #weightlossjourney  #bestoftheday  #diet  #personaltrainer  #fatloss  #coach  #strengthcoach  #transformation  #fatlosscoach  #instagram  #instafit  #fitspo 
Find your Inspiration to Start
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This is a photo from my presentation at @philgraham01 High Impact Business Mastermind in Belfast last week
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I shared my personal training/coaching journey to date, the ups, the downs and also, where it all began
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My uncle introduced me to this book (on the slide) by @arnoldswarznegger and that’s where my love for health, fitness and strength all began
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If you’re struggling to find that inspiration to start something; here’s a few things to consider;
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Listen to your own self, to what you say to your own self and what you say to others. What do you tell yourself about your life? What do you tell others? Do you ever find more than one voice or conversation going on in your own head? Do you ever disagree with your own self? Just noticing your own voice can open up many avenues for inspiration
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Perhaps the most important key, awareness will allow you to notice in more detail what you are experiencing as you move through life, what you are experiencing from moment to moment
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It’s pretty hard to get somewhere without focus. If you can focus, listen and remain aware as you move through life, you may be surprised at how many choices open up. If you don’t know where to start, start where you are
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If you focus, listen and expand your awareness, you will begin to notice clues as to your life purpose and meaning
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Photo credit: @martinirvinephotography
#
 #start #inspiration #fitfam #fitness #bodybuilding #muscle #strength #mindset #life #ripped #sixpack #foodporn #gymlife #gym #weightlossjourney #bestoftheday #diet #personaltrainer #fatloss #coach #strengthcoach #transformation #fatlosscoach #instagram #instafit #fitspo
Find your Inspiration to Start - This is a photo from my presentation at @philgraham01 High Impact Business Mastermind in Belfast last week - I shared my personal training/coaching journey to date, the ups, the downs and also, where it all began - My uncle introduced me to this book (on the slide) by @arnoldswarznegger and that’s where my love for health, fitness and strength all began - If you’re struggling to find that inspiration to start something; here’s a few things to consider; - Listen to your own self, to what you say to your own self and what you say to others. What do you tell yourself about your life? What do you tell others? Do you ever find more than one voice or conversation going on in your own head? Do you ever disagree with your own self? Just noticing your own voice can open up many avenues for inspiration - Perhaps the most important key, awareness will allow you to notice in more detail what you are experiencing as you move through life, what you are experiencing from moment to moment - It’s pretty hard to get somewhere without focus. If you can focus, listen and remain aware as you move through life, you may be surprised at how many choices open up. If you don’t know where to start, start where you are - If you focus, listen and expand your awareness, you will begin to notice clues as to your life purpose and meaning - Photo credit: @martinirvinephotography # #start  #inspiration  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #life  #ripped  #sixpack  #foodporn  #gymlife  #gym  #weightlossjourney  #bestoftheday  #diet  #personaltrainer  #fatloss  #coach  #strengthcoach  #transformation  #fatlosscoach  #instagram  #instafit  #fitspo 
The Dirty Truth about Clean Eating
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🍒A common misconception is that “clean food” cannot make you fat and calories do not matter as long as you eat healthy
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🥑However, in terms of body composition, changes occur as a result of total calorie, protein, carb and fat intake
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🍆Fat loss is ultimately about calories in versus calories out. Therefore reaching your goals not only depends on what you eat, but also on how much you eat
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🍎A whole avocado, for example, has about 320 calories, making it one of the most calorie-rich choices you can get. Even though healthy, if consumed in excess, can cause you to experience a weight loss plateau or even weight gain
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🍇Many people on raw food diets report an increase in their weight. Because this new “healthy” lifestyle doesn’t come with any restrictions on portion sizes, many claim it made them overeat. Smoothies are an easy way to overshoot your daily calorie need. Once everything is whizzed up in your blender, it’s difficult to know how many calories there are in your smoothie
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🌶There are some elements of clean eating that are reflective of what we recommend as part of a healthy, balanced diet, especially if someone has previously eaten a diet that was based on highly-processed foods, with high carbohydrates, saturated fats and sugars
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🍉Clean eating is one of these things that depends on the individual. It can vary greatly, depending on who you talk to, but the common elements are generally focusing on a whole food diet and eliminating processed foods
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🌽The degree of processed food is open for interpretation. For some people it might mean banning refined white table sugar but including things like agave syrup or coconut sugar. These may be perceived as clean but they still operate in the body the same way
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🍍In reality, deprivation is not our thing. Losing weight over the long-term is all about balance and moderation
#
#iifym #fitfam #fitness #bodybuilding #muscle #strength #mindset #life #ripped #sixpack #foodporn #gymlife #gym #weightlossjourney #bestoftheday #diet #personaltrainer #fatloss #coach #strengthcoach #transformation #fatlosscoach #instagram #instafit #fitspo
The Dirty Truth about Clean Eating - 🍒A common misconception is that “clean food” cannot make you fat and calories do not matter as long as you eat healthy - 🥑However, in terms of body composition, changes occur as a result of total calorie, protein, carb and fat intake - 🍆Fat loss is ultimately about calories in versus calories out. Therefore reaching your goals not only depends on what you eat, but also on how much you eat - 🍎A whole avocado, for example, has about 320 calories, making it one of the most calorie-rich choices you can get. Even though healthy, if consumed in excess, can cause you to experience a weight loss plateau or even weight gain - 🍇Many people on raw food diets report an increase in their weight. Because this new “healthy” lifestyle doesn’t come with any restrictions on portion sizes, many claim it made them overeat. Smoothies are an easy way to overshoot your daily calorie need. Once everything is whizzed up in your blender, it’s difficult to know how many calories there are in your smoothie - 🌶There are some elements of clean eating that are reflective of what we recommend as part of a healthy, balanced diet, especially if someone has previously eaten a diet that was based on highly-processed foods, with high carbohydrates, saturated fats and sugars - 🍉Clean eating is one of these things that depends on the individual. It can vary greatly, depending on who you talk to, but the common elements are generally focusing on a whole food diet and eliminating processed foods - 🌽The degree of processed food is open for interpretation. For some people it might mean banning refined white table sugar but including things like agave syrup or coconut sugar. These may be perceived as clean but they still operate in the body the same way - 🍍In reality, deprivation is not our thing. Losing weight over the long-term is all about balance and moderation # #iifym  #fitfam  #fitness  #bodybuilding  #muscle  #strength  #mindset  #life  #ripped  #sixpack  #foodporn  #gymlife  #gym  #weightlossjourney  #bestoftheday  #diet  #personaltrainer  #fatloss  #coach  #strengthcoach  #transformation  #fatlosscoach  #instagram  #instafit  #fitspo 
Pros and Cons of Working Out
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Helps you sleep better
studies have shown that moderate to vigorous 20- to 30-minute workouts three to four times a week help you sleep better. However, you should work out in the morning or afternoon rather than close to bedtime, or you may find yourself too energized to sleep
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Builds and maintains healthy muscles, bones & joints
As you get older, your bones lose density (mass), your joints become stiffer and less flexible, and your lean body mass decreases
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Regular exercise is one of the best ways to slow or prevent muscle, joint and bone problems. A moderate to vigorous workout program can help you maintain strength and flexibility into your golden years
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Strengthens and boosts your immune system
In teenage and adult men, exercise is a powerful natural immune cell stimulator
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Improves mental acuity
Many studies have proven that people who work out on a regular basis have better memory, reaction time and concentration than their sedentary counterparts
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Improves confidence
If you're out of shape and start working out, you'll gain muscle tone, strength, stamina, and you'll feel better emotionally. This will inevitably give your self-image and self-confidence a boost
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Improved sex life 
Regular exercise can increase sexual drive, activity and satisfaction. Physical endurance and muscle tone improve sexual functioning, and exercise jump-starts the sympathetic nervous system, which increases blood flow to the genital area
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Cons
Apart from sweating and the odd bit of soreness from lactic acid and DOMS (mostly good pain); there are no cons to working out - if done adequately and effectively with a professionally designed program and proper guidance
Pros and Cons of Working Out - Helps you sleep better studies have shown that moderate to vigorous 20- to 30-minute workouts three to four times a week help you sleep better. However, you should work out in the morning or afternoon rather than close to bedtime, or you may find yourself too energized to sleep - Builds and maintains healthy muscles, bones & joints As you get older, your bones lose density (mass), your joints become stiffer and less flexible, and your lean body mass decreases - Regular exercise is one of the best ways to slow or prevent muscle, joint and bone problems. A moderate to vigorous workout program can help you maintain strength and flexibility into your golden years - Strengthens and boosts your immune system In teenage and adult men, exercise is a powerful natural immune cell stimulator - Improves mental acuity Many studies have proven that people who work out on a regular basis have better memory, reaction time and concentration than their sedentary counterparts - Improves confidence If you're out of shape and start working out, you'll gain muscle tone, strength, stamina, and you'll feel better emotionally. This will inevitably give your self-image and self-confidence a boost - Improved sex life Regular exercise can increase sexual drive, activity and satisfaction. Physical endurance and muscle tone improve sexual functioning, and exercise jump-starts the sympathetic nervous system, which increases blood flow to the genital area - Cons Apart from sweating and the odd bit of soreness from lactic acid and DOMS (mostly good pain); there are no cons to working out - if done adequately and effectively with a professionally designed program and proper guidance
“Comparison is the death of joy.”
Mark Twain
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Be Done with Comparison with these 5 Bullets of Advice
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If you compare yourself to others, you may fail to accept, or identify the choices you truly have. If you can, focus on those choices, however, you can find the alternative that works best for you. Maintain your focus on the situation you’re in right now, on your strengths, on your own goals, and with that, you’ll never stray far from the right path
-
Instead of comparing yourself to anyone else, keep working toward your own goals. Measure and appreciate the progress you’ve made over the last weeks, months, years. If you’ve identified that you’re not progressing toward your goals, it’s most likely because those goals are not clearly defined. Take some time to analyse your next step and measure your own progress and hold yourself accountable for that - and no more
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More often than not, people will concentrate on what they’re not good at and they spend their time wishing they could be better; this again can be caused by comparing yourself to others. Instead, recognize your limitations, but don’t allow them to limit you. Understand them and then defy them. Sometimes the best way to excel is to set your own rules
-
There’s so much going on in the world and in other people’s lives and, and despite our massive interests in it, acknowledge the fact that it’s completely out of your control. Instead, focus on what you can control – you. The constant need to compare ourselves to others wastes our energy by focusing or attention on other peoples’ lives rather than our own
-
Seek help from the people who find themselves in the place where you’d like to be. If you become overwhelmed by the realization of how much you don’t know, the solution is simple. Learn from those who do know so you can do better. Don’t hold yourself up to anyone else’s success, but let it inspire you to do better
-
We each get 1,440 minutes each day (google it). Manage your time wisely.  Using even one of those minutes to compare yourself or your accomplishments to another is a true waste of your precious time
-
#personaltrainer #weightlifting #fitfam #fitness #bodybuilding #muscle #strength
“Comparison is the death of joy.” Mark Twain - Be Done with Comparison with these 5 Bullets of Advice - If you compare yourself to others, you may fail to accept, or identify the choices you truly have. If you can, focus on those choices, however, you can find the alternative that works best for you. Maintain your focus on the situation you’re in right now, on your strengths, on your own goals, and with that, you’ll never stray far from the right path - Instead of comparing yourself to anyone else, keep working toward your own goals. Measure and appreciate the progress you’ve made over the last weeks, months, years. If you’ve identified that you’re not progressing toward your goals, it’s most likely because those goals are not clearly defined. Take some time to analyse your next step and measure your own progress and hold yourself accountable for that - and no more - More often than not, people will concentrate on what they’re not good at and they spend their time wishing they could be better; this again can be caused by comparing yourself to others. Instead, recognize your limitations, but don’t allow them to limit you. Understand them and then defy them. Sometimes the best way to excel is to set your own rules - There’s so much going on in the world and in other people’s lives and, and despite our massive interests in it, acknowledge the fact that it’s completely out of your control. Instead, focus on what you can control – you. The constant need to compare ourselves to others wastes our energy by focusing or attention on other peoples’ lives rather than our own - Seek help from the people who find themselves in the place where you’d like to be. If you become overwhelmed by the realization of how much you don’t know, the solution is simple. Learn from those who do know so you can do better. Don’t hold yourself up to anyone else’s success, but let it inspire you to do better - We each get 1,440 minutes each day (google it). Manage your time wisely. Using even one of those minutes to compare yourself or your accomplishments to another is a true waste of your precious time - #personaltrainer  #weightlifting  #fitfam  #fitness  #bodybuilding  #muscle  #strength 
3 Steps to Get you Back on Track
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Set Attainable Goals
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Smaller goals are often easier and quickly offer a sense of accomplishment
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Make a list in two columns:
Column 1: What are your most important goals?
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Column 2: What’s on your to-do list?
If your items in Column 2 have little to do with your objectives in Column 1, you have a problem. To solve it, you may need to rearrange your time and devote more energy toward what counts. This will help you build momentum
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The key is to think both short-term and long-term. For example, if you’re having trouble achieving a 100kg bench press to the gym because it seems too difficult, then, don’t focus on that final number. Consider each step of your training routine separately. Now you’re dealing with a familiar task, not unlike hitting a big lift you’ve succeeded in performing before
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Acknowledge your Achievements
When you’ve got momentum going, it’s tempting to jump from goal to goal. Sometimes, though, this can make you feel stressed, like you’re not getting enough done. Instead, pause after you’ve reached a goal or give yourself a quick reward. Chill out, go to the cinema, catch up with a friend, have a few drinks, do whatever works for you
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Examine your Emotions
People find it hard to motivate themselves when they’re upset, anxious, depressed, stressed or worried. Think about how you manage these difficulties and how much you link the negative emotion to the work. Whatever the cause of this, such emotions impede your ability to work at full capacity
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Talking to others, gentle exercise, relaxation, sleeping well and other forms of self-care can help you to manage the negativity. Try to manage your time effectively and recognize it is vital for you to have time for fun and relaxation
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Understand that there’s no Simple Solution. There is no simple solution for a lack of motivation. Even after beating it, the problem can reappear at the first sign of failure. The key to overcoming it is understanding your thoughts and how they drive your emotions
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By learning how to nurture motivating thoughts, neutralize negative ones, and focus on the task at hand, you can pull yourself out of a slump before it gains momentum
3 Steps to Get you Back on Track - Set Attainable Goals - Smaller goals are often easier and quickly offer a sense of accomplishment - Make a list in two columns: Column 1: What are your most important goals? - Column 2: What’s on your to-do list? If your items in Column 2 have little to do with your objectives in Column 1, you have a problem. To solve it, you may need to rearrange your time and devote more energy toward what counts. This will help you build momentum - The key is to think both short-term and long-term. For example, if you’re having trouble achieving a 100kg bench press to the gym because it seems too difficult, then, don’t focus on that final number. Consider each step of your training routine separately. Now you’re dealing with a familiar task, not unlike hitting a big lift you’ve succeeded in performing before - Acknowledge your Achievements When you’ve got momentum going, it’s tempting to jump from goal to goal. Sometimes, though, this can make you feel stressed, like you’re not getting enough done. Instead, pause after you’ve reached a goal or give yourself a quick reward. Chill out, go to the cinema, catch up with a friend, have a few drinks, do whatever works for you - Examine your Emotions People find it hard to motivate themselves when they’re upset, anxious, depressed, stressed or worried. Think about how you manage these difficulties and how much you link the negative emotion to the work. Whatever the cause of this, such emotions impede your ability to work at full capacity - Talking to others, gentle exercise, relaxation, sleeping well and other forms of self-care can help you to manage the negativity. Try to manage your time effectively and recognize it is vital for you to have time for fun and relaxation - Understand that there’s no Simple Solution. There is no simple solution for a lack of motivation. Even after beating it, the problem can reappear at the first sign of failure. The key to overcoming it is understanding your thoughts and how they drive your emotions - By learning how to nurture motivating thoughts, neutralize negative ones, and focus on the task at hand, you can pull yourself out of a slump before it gains momentum
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Why Calorie Counting is Effective and Beneficial
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Calorie Counting Is The Only Fat Loss Strategy That’s Virtually Guaranteed To Work
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The science has made it decidedly clear that calorie restriction is what ultimately causes fat loss, and, equally important, that little else matters much beyond that. It stands to reason, thusly, that if you deliberately count up the calories you eat and target them to be a percentage less than your calculated calorie requirement, fat loss basically *has to* occur.
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Calorie Counting Completely Removes Decision Fatigue
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Decision fatigue is the mental exhaustion that results from expending mental effort on making daily decisions. It’s an underlooked yet insidiously massive health and fitness saboteur
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A major advantage of calorie counting is that it can completely remove decision fatigue. All diet related decisions become a quick and clear yes or no — it’s either “within budget” or it’s not, end of story
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Calorie Counting, Even If Only Done Once Temporarily, Is An Invaluable Life Long Learning Experience
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A major problem, currently, is that a lot of people simply have zero idea of just how many calories they’re actually consuming. -
One of the most interesting thing you learn when you actually count things up is that certain foods, though they very well may be perfectly healthy and nutritious, are just not all that conducive to fat loss because they’re not satiating on a per calorie basis. Think avocados, peanut butter, fruit juice, etc
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It’s Great To Have Calorie Counting As Fall-Back Strategy, Just In Case
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I would actually argue that maintaining fat loss results for the long term can in fact be more stressful than achieving them in the first place
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Instead of chronically worrying about creeping weight gain, you’ll know that you can quickly nip any backslide in the bud with a quick, say, one month cut
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Calorie Counting Doesn’t Impose Unnecessary Food Restrictions
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Simple calorie counting doesn’t impose any unnecessary food restrictions that make going to a restaurant or a family dinner a stress inducing pain. Instead, you just have to make sure that whatever you do decide to eat is curtailed to reasonable moderation
# Why Calorie Counting is Effective and Beneficial - Calorie Counting Is The Only Fat Loss Strategy That’s Virtually Guaranteed To Work - The science has made it decidedly clear that calorie restriction is what ultimately causes fat loss, and, equally important, that little else matters much beyond that. It stands to reason, thusly, that if you deliberately count up the calories you eat and target them to be a percentage less than your calculated calorie requirement, fat loss basically *has to* occur. - Calorie Counting Completely Removes Decision Fatigue - Decision fatigue is the mental exhaustion that results from expending mental effort on making daily decisions. It’s an underlooked yet insidiously massive health and fitness saboteur - A major advantage of calorie counting is that it can completely remove decision fatigue. All diet related decisions become a quick and clear yes or no — it’s either “within budget” or it’s not, end of story - Calorie Counting, Even If Only Done Once Temporarily, Is An Invaluable Life Long Learning Experience - A major problem, currently, is that a lot of people simply have zero idea of just how many calories they’re actually consuming. - One of the most interesting thing you learn when you actually count things up is that certain foods, though they very well may be perfectly healthy and nutritious, are just not all that conducive to fat loss because they’re not satiating on a per calorie basis. Think avocados, peanut butter, fruit juice, etc - It’s Great To Have Calorie Counting As Fall-Back Strategy, Just In Case - I would actually argue that maintaining fat loss results for the long term can in fact be more stressful than achieving them in the first place - Instead of chronically worrying about creeping weight gain, you’ll know that you can quickly nip any backslide in the bud with a quick, say, one month cut - Calorie Counting Doesn’t Impose Unnecessary Food Restrictions - Simple calorie counting doesn’t impose any unnecessary food restrictions that make going to a restaurant or a family dinner a stress inducing pain. Instead, you just have to make sure that whatever you do decide to eat is curtailed to reasonable moderation