Summer was fun but with the temperatures reaching below 50 degrees it is safe to say it’s officially over! Now that life has gotten back to normal and vacationing is over, it is once again time to get back into your routine.
Each day as the leaves turn to the beautiful autumn colors, it is a reminder that it is time to “Fall Back In Love With Fitness.” Something that majority of us have neglected over the past couple of months.
The kids are starting to find their groove in school which means life is starting to become as normal as can be in the house hold. The focus can now switch to committing one hour a day into your personal health and fitness.
Where should you start? With so much noise and conflicting articles all telling you to go gluten free and follow paleo diets to get into the metabolic burn zone, it is no wonder that people are confused!
Confusion seems to be the one of the biggest obstacles preventing people from taking any kind of action in their own personal fitness and nutrition. I want to make things easier. We have developed 9 things you can do right now to start getting instant results.
Most will probably say nutrition right? Wrong! In order to kick start the metabolism and started burning some excess calories, it is time to hit some good old high intensity conditioning training. In the Training For Warriors system, these are called “Hurricane Days.”
High Intensity workouts designed to burn fat and raise your metabolism hours after the training session is over. While running and other cardio workouts are great for burning calories, none can compare to the “After Burn Effect” created following a TFW Hurricane.
The key is to work to around 85% of your heart rate max and then recover to about 65% before repeating. Some classes uses these short work to rest while others you might work in the 85% zone for a longer period of time.
It is crucial that you keep intensity at a level that you can handle. While more conditioned students may be able to handle full sprints before reaching that zone, beginners might hit this zone just doing squats or jumping jacks. This is why we have beginners programs like our 8 Week Transformations where we work with students to build their conditioning.
Resistance training has gained some popularity in fitness because of the wide spread of DVD’s and Crossfit Games on TV. Some of it has been awesome while it has always left some people intimidated of ever training with weights.
Once again a good coach can help anybody get stronger in training. Resistance training doesn’t have to be done with machines that leave movement coconstricted or with weights seen by muscle heads in bodybuilding. True strength training can be achieved by using TRX suspension trainers, Resistance Bands, Kettle Bells, Dumbbells and other fun pieces of equipment.
The idea is to build muscle to increase strength, prevent injury and boost your metabolism. The more lean muscle you can add during strength training, the more fat you can burn at rest. Body weight exercises like lunges and push-ups are great examples of simple exercises that fall under resistance training.
Goal Setting & Tracking
In any fitness journey it is key to set goals. They don’t have to be big and they sure as heck don’t need to be a number on the scale. Setting easy goals like training 2-4 times per week is easy to track and obtain. If you are just starting off than maybe 2 days a week is plenty. As you progress you can stretch out the goals in the future.
Notice I did not say to set fat loss goals. These can be very demoralizing for people. We live in a society where we can ignore obvious progress at the sight of stagnation on the scale. That is the fastest way to lose motivation and quit!
Set goals that you are in control of:
- 2 Healthy Meals Each Day
- 3 Training Sessions Each Week
- Try A New Fitness Class Each Week
- Drink 8 Glasses of Water Each Day
These goals are what they would call “Smart Goals.” When coaching students at Impact we like to remind them to focus on the process and not the result. Execute the plan and the results will come. Focus on the problem and it will only grow.
Most fitness goals are never met because we tend to try to do it on our own. In the beginning the thought of this new journey can be very exciting. Once the motivation wears off and people begin to get back to their old bad habits, it is an accountability system that can save the day!
You can have a partner that keeps you in check or track in a journal and meet with a mentor each week. Our system is our extremely active Facebook support group. This private Facebook group is for Impact members only. We post daily motivational videos to fire our members up and keep them focused. Members post pictures of their meals as proof that they are eating the right stuff. Sometimes they are pictures of things that don’t meet up with our Warrior 20 which allows our coaches to drop helpful tips for a better choice.
Every month we do weigh-ins and measure body fat to track progress. Our members submit Choose One Lose One’s. One good habit they will take on and one bad habit they will get rid of. Motivation will only take you so far. We all need accountability in our life so that we don’t continue to get in our own way.
The hardest part in reaching your fitness potential is the distractions we face from day to day. Whether it is the kids or work something will come up that will pull us in every direction. Once life begins to get crazy or you are invited to a social event, it could mean one more failed fitness attempt! It doesn’t have to be that way.
Avoid dropping the ball this fall by planning out your days a little better. This could mean preparing the coffee maker the night before so that all you have to do is make your green smoothie when you wake up. Hitting the grocery store and stocking up on food for the week. We like to get enough meat for the week and freeze it. Each night we take out what we plan to make the next day. We have endless supplies of 6 minute frozen vegetables and boil in bag rice to survive Hurricane Sandy!
You can be Top Chef when you are in the mood to cook but it is better to plan for the worst. Some days kick your ass and if you have something easy and quick to make, you have just made your life easier.
Don’t be afraid to plan in date night or that wine as well. No restriction on our plan. If you love something, schedule it in. As long as you execute your plan 80% of the time, 20% of the time you can still enjoy your social life. Get too restrictive in your plan and you are only planning to fail once again. Never deny yourself something because you will most likely go on a bender where you destroy it at a moment of weakness!
Green Smoothie Everyday
I picked this one up along the way. So simple and so easy to do! Every day you are giving yourself vital nutrients to start your day. My favorite is Baby Kale & Spinach! I add that to some berries, almond milk and a little scoop of protein power. I am not a huge fan of breakfast because I am often on the go. This is quick, easy and leaves me with plenty of energy to start the day healthy and strong.
Workout In Groups
Yes, this is a plug for another reason you should join Impact! The reality is that everyone trains in groups. The Army, our Olympic teams and even executives to team training to build a better work culture. There is power in numbers. You will perform at higher levels when pushed by your peers. Training in groups makes fitness fun and exciting. There is a sense of competition and community with group training and nobody does it better than Training For Warriors.
Our sessions start with motivational stories within a team huddle. This gets our students focused on the workout ahead. We do dynamic warm-ups to get the body ready for training. During the actual workout people are cheering you on and slapping high fives when you finish a good set.
We have monthly challenges for our students to attempt together. This helps our students set new personal best in challenges like push-ups or sit ups. It is like a party on challenge day and everyone comes out a winner.
Keep Your Nutrition Simple
We often want to make things very complex in fitness. We use a Warrior 20 Nutrition guide and teach different ways to prepare meals. In our post workout huddles we share what we plan on eating after the workout. This helps students who are new to nutrition to get ideas to keep things interesting.
Following the Warrior 20 makes it very easy to shop and easy to stay focused. Not to mention it helps keep the grocery bill lower! Making the process harder is the easiest way to once again get frustrated and do nothing at all. Aim for 3 to 4 meals packed with healthy lean protein, complex carbohydrates like brown rice or quinoa and healthy fats like olive and coconut oils. You can add some colorful veggies and fruits like peppers, avocado and tomatoes to get all of your essential vitamins and minerals.
Workout out and eating right is not always easy. It is really easy to lose focus and get distracted by work or family. Sometimes life just happens and you have to go through some bad times. Something as little as a birthday party or a wedding can throw you off track. Understand that you will not be perfect. Accept the fact that you will struggle from time to time.
That is why it is huge to have a gym community to support you in your journey. Somewhere that when you are missing people notice. You have tried this on your own long enough. There is no shame in having a team help you get where you want to go. Sometimes you might need to sit down and talk to a coach about your struggles. Often it is that one 10 minute talk after a training session that makes all the difference.
There you have it. A complete strategy guide with real actionable steps so that you can have your fittest fall ever. Now that you have the information it is time to take action. Reading this blog is only half the battle. It is time to do!
Be a Warrior! Challenge yourself to become more this fall. Don’t sit around waiting for the right time to finally get back into fitness.
Start today and take action in creating a new future for yourself. Find the inner strength to take on more challenges in your life. In order to become more you have to take on more.
If you are interested in taking on a challenge of your own than no better start than with our “Fit For Fall’ 8 Week Warrior Challenge.
Get Unlimited Small Group personal training so that you can build muscle and gain strength. You will get full access to our TFW Team Training classes which are designed to burn fat so that you can feel good. Develop better nutrition habits with our nutritional coaching and live seminars. Gain access to our Private Facebook group so that you can have accountability and support as you take on this new journey.
To Learn More About Our 8 Week Challenge & See For Yourself The Transformations Produced By This Awesome System >>>>Click Here To Watch Real Videos <<<<< and Hear Real Stories of Real People That Took On The 8 Week Warrior Challenge!