May the Fourth be with you: force of working out

If you’re a nerd like me.. You know that according to Newton’s second law, force equals mass times acceleration. What does this have to do with exercise? Everything! Think about that bicep curl. How much can you curl? 20 pounds? 40 pounds? That’s the mass. Then how fast are you curling the dumbbell? The faster…

May the Fourth be with you: force of working out was originally published on Self Evolve

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If you’re a nerd like me..

You know that according to Newton’s second law, force equals mass times acceleration. What does this have to do with exercise? Everything! Think about that bicep curl. How much can you curl? 20 pounds? 40 pounds? That’s the mass. Then how fast are you curling the dumbbell? The faster you curl, the more force you need to apply. But why does this matter? Who cares how much force you use when working out? Our muscles do!

May the Force be with you

While we may not be able to move objects with our minds (yet), we can definitely lift some pretty heavy objects as long as we’re smart about it. What do I mean by this? I mean by training to lift heavier. It may seem straight-forward but it actually takes work to be able to lift heavier. You can’t just grab the heaviest weight to start. It’s best to start light then over time add weight. But just adding weight over time isn’t enough since doing the same exercises over and over will no longer cause micro-tears to the muscle. Instead, our muscles adapt and get used to doing the same exercises. So a change is needed!

A change in you, I sense

Much like training to fight, you must learn different fighting techniques. If you only know one attack, you will be easily overcome and likely will lose every time. Every so often it’s smart to change up your workout routine. Depending on your goals is how you determine in which ways you change your routine. For me, most of my goals revolve around running. Both further and faster since I can’t just decide on one. Also, I want to look and feel like a superhero. With these goals in mind, most of my workouts are centered on helping me improve my running speed, endurance, and building muscle for strength and aesthetics.

What are your fitness goals? How do you change up your routine?

If you need help with workout planning and/or ideas on how to change it up, don’t hesitate to reach out to me.

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May the Fourth be with you: force of working out was originally published on Self Evolve

Don’t be a starter, be a finisher

It’s easy to start.. You start out every year strong. This is the year I’ll… (insert New Year’s Resolution here). You have great intentions. Lose ten pounds, start working out, eat better, write a book, finish that thesis, etc. But how many of us actually finish what we start? Are you a finisher? I’m not…

Don’t be a starter, be a finisher was originally published on Self Evolve

It’s easy to start..

finisherYou start out every year strong. This is the year I’ll… (insert New Year’s Resolution here). You have great intentions. Lose ten pounds, start working out, eat better, write a book, finish that thesis, etc. But how many of us actually finish what we start? Are you a finisher?

I’m not pointing any fingers since I’ve definitely started many projects and goals only to stop and never finish them. It’s easy to start something, but way more satisfying to finish something. To crush that goal, no matter how small. To complete that big project, and be able to move onward and upward. The feeling of accomplishment is indescribable. But sometimes we lose motivation, discipline, or lack knowledge in regards to finishing our goals.

Stay motivated

Motivation is key to finishing any goal or project. If we see results, we tend to stay motivated. For example, if you continue to lose body fat week after week while dieting and exercising, you’ll continue dieting and working out. Staying motivated is one of the biggest hurdles we face. I like to look to positive social media accounts for motivational quotes and images. I try to share them on my social media as well in order to motivate others.

Be disciplined

There will be days where you don’t feel like eating well or working out. There will be days when you don’t feel like working on your projects. But you have to push through the thoughts that are holding you back. Most of the time, it’s mental. If you can push yourself to work towards your goals and projects despite not wanting to, you’ll be making progress towards being a finisher.

Do your research

If you get stuck halfway through your project, do your research. If you’ve been doing the same workout and stop seeing results, look up some new exercises to change your workouts. Research helps us expand our knowledge and make progress in reaching our goals. The more you know, the more you’ll accomplish.

What projects and goals are you working on?

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Don’t be a starter, be a finisher was originally published on Self Evolve

New Year’s Resolutions: What are you waiting for?

New Year, New You New Years is coming up! And what better time than January 1st to start that life change you’ve been wanting to make all year but have decided to wait until next year! Do you make a list of New Year’s resolutions? What’s on the list for 2018? Is it different or…

New Year’s Resolutions: What are you waiting for? was originally published on Self Evolve

New Year, New You

New Years is coming up! And what better time than January 1st to start that life change you’ve been wanting to make all year but have decided to wait until next year! Do you make a list of New Year’s resolutions? What’s on the list for 2018? Is it different or the same as years past? Is losing weight and working out more often on that list? If so, read on!

Don’t wait for 2018!

What is stopping you from starting your fitness goals today? Did you know that New Year’s resolutions, on average, last about 3 to 6 weeks. Early to mid-February, the gym empties out once again and the regulars don’t have to fight for the weight machines anymore. But, if you start today, the gym is empty now! Especially around the holidays. Everyone is out of town visiting family, so the perfect time to start your new workout regime is today!

More Demand = Higher Prices

You may think you’re getting a New Year’s special discount at the gym in January, but what you don’t know is gyms spike their rates in January. They know people are going to buy no matter what, so might as well make an extra buck out of it! If you’re smart, you’ll sign up for that gym membership in December to avoid the long lines and the higher rates.

There’s no better time than now!

Every habit takes about 3 weeks to begin, why not start now and get ahead of the mad gym rush of January 2018? If you’re in the Chicago area, come visit me at LA Fitness in Oak Brook and I’ll work up some awesome deals for you. Mention this blog post and come in before the New Year to get the best rates!

What’s stopping you from starting now? What are your New Year’s goals?

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New Year’s Resolutions: What are you waiting for? was originally published on Self Evolve

Daily Step Goal

Since the invention of the Fitbit and other step-counting devices, most people have been focused on their daily goal of 10,000 steps as a benchmark for a healthy life. While a round number like 10,000 may seem fishy, this one is backed by some good data found by a Japanese team back in 2000. They found…

Daily Step Goal was originally published on Self Evolve

Since the invention of the Fitbit and other step-counting devices, most people have been focused on their daily goal of 10,000 steps as a benchmark for a healthy life. While a round number like 10,000 may seem fishy, this one is backed by some good data found by a Japanese team back in 2000. They found…

Daily Step Goal was originally published on Self Evolve

Do or do not

There is no try… I spent this past weekend at Disney World where I ran the Star Wars Dark Side half marathon. And it was amazing! It was my second half marathon, but I’ve ran several races over the past 3-4 years. This one was definitely one of my favorite. The course took us through…

Do or do not was originally published on Self Evolve

There is no try…

I spent this past weekend at Disney World where I ran the Star Wars Dark Side half marathon. And it was amazing! It was my second half marathon, but I’ve ran several races over the past 3-4 years. This one was definitely one of my favorite. The course took us through Animal Kingdom, Hollywood Studios, the Disney boardwalk, and Epcot. What an amazing experience!

 

Sarah and I dressed up as BB8 and R2D2. There were a good amount of people dressed up, but not as many as I thought. Quite a few people didn’t dress up and just ran in running clothes, like a normal person. I wonder if they forgot they were running a Star Wars race? Or wanted to be lame maybe?

The medal we received is amazing. I’m in absolute love with it. It makes me want to run more Disney races to collect more awesome Disney medals. 🙂

The only cons of the race: some of the course was very tight making it hard to run around the walkers and the majority of the course was between parks which wasn’t as exciting as going through the parks. If possible, I would rather run through two or three parks more and less outside of the parks. But everything else was amazing: Star Wars characters and music throughout the course made the run enjoyable. And after about 3-4 miles, I found my pace and basically ran the rest of the race easily. Easily is a relative term here. Sarah and I only walked through the water stations as we drank water. Lots of water since it was humid and pretty hot, especially the last 2-3 miles. Thankfully we started very early (6am) so the temperature stayed mild for the majority of the run. It was a mostly cloudy day, and a little gray.

Our official time was 2 hours 56 minutes, which isn’t bad. This does make me want to try and increase my pace a little bit as I train for the Chicago Marathon in hopes that I finish under 6 hours. Or 5.5 hours… or 5 hours. I don’t want to push myself too hard, but I also don’t want to run for 6 hours lol. #goals 🙂

What inspires you? Any ideas on how to work towards a certain pace for a marathon? Asking for a friend…

Do or do not was originally published on Self Evolve

Massive, mighty and marvelous

Today is a day full of awesome M words. While I don’t really have a goal to become massive, I do lift weights and perform body weight exercises in order to build my muscles and become stronger. I wouldn’t mind larger muscles, sometimes I feel like the bigger the better in regards to muscles. And…

Massive, mighty and marvelous was originally published on Self Evolve

Today is a day full of awesome M words. While I don’t really have a goal to become massive, I do lift weights and perform body weight exercises in order to build my muscles and become stronger. I wouldn’t mind larger muscles, sometimes I feel like the bigger the better in regards to muscles. And without trying to, I won’t look too big. Women with muscles are sexy, and I’m all about that.

The best part about having massive and mighty muscles? The fact that you burn calories and fat quicker. Higher muscle means higher metabolism. Which is good for someone like me, who likes to eat. I basically wake up hungry, and am hungry for about 90% of the day. I drink lots of water, to help fight the good fight against eating everything within sight, but I can easily eat a full meal and still wonder if I should get dessert. While I usually hold myself back, I know deep down that if I didn’t work out 5-6 times a week and work towards increasing my muscles I would be in trouble. Of the fat variety.

Some of us workout to be in shape. I work out to avoid being fat, to be healthy, and to feel good. It also helps me reduce stress in my life which lets me be marvelous in my everyday life. With less stress, I’m able to focus on the positive in life and work on bettering myself in every avenue in life.

While I’m not perfect, far from it actually, I strive to take baby steps as often as I can towards my goals, both physically and mentally. In a similar way, I also try to take baby steps towards bettering this business. I try to post on social media daily, sometimes multiple times. I try different types of posts to see what works and what doesn’t work. I have a new video coming soon, and a few other videos in the works. In addition to these, I am also going to be starting a few recordings. Nothing too crazy, but I have some stories about my life I’d like to share in hopes of providing motivation to the people listening in. While this is very much a personal training business, I don’t believe helping people achieve their fitness goals ends at fitness. Fitness and exercise isn’t just something you do, it’s a lifestyle and a mindset. To have a positive outlook on life is key. More about this to come.

Massive, mighty and marvelous was originally published on Self Evolve