Health Tips

5 Ways You Can Restart Working Out

Posted by on September 24, 2016 at 1:58 pm

In 2014, I worked out a lot.  Like, over 400 times throughout the year a lot.  That means, on average, I worked out 1.1 times per day.

This year, on the other hand, I have not.  In fact, this is the worse year I can remember, in recent memory, when it comes to my individual workouts.  Every time I had started a workout program, I would start to put work before working out (sound familiar??).

Granted, it’s all been for a good cause, but at the same time, weights that used to be my “warm-up” weights have become my working sets.  Every time I started to get back in the groove of working out, it was hard.  I struggled.  I didn’t want to do it.  I would rather do anything.  Binge watch TV, sleep, do work, hang out with friends.  Nearly anything.

Falling out of the groove and then getting back into working out is hard.

Staying in the groove of things is much more easy.

This month though, has been different.  For the first time this whole year, I finally feel like I’ve hit a patch where I’m finally, finally back into the groove of working out.  The question is, what’s changed and how can that help you if you’ve fallen out of the groove?

5 Tips You Can Use to Restart Working Out

1 – I put it as a priority

I didn’t care if I felt like crap, if I was tired, if there was work to be done.  I had to workout on the days that I had planned on working out.  Period.

This is HUGE!  We all have excuses, but when you tell yourself those excuses can NOT be valid, you start to move past them.

Find Time for Things 5 Ways You Can Restart Working Out

2 – I started out easier than I had all year

The weights I was using for the first week, were weights I wouldn’t even consider my warm-up sets, but I was still sore after that first week.

That means, you can’t jump right back into what you were doing and expect to be happy with your workouts.  I had to start super easy, just so that I wouldn’t be discouraged if I had a busy day ahead of me, but had planned to work out.

3 – I made sure I changed my eating also

When I work out, I need more carbs.  I’m not trying to lose fat and as such, for energy purposes, I need to eat enough.  This took a lot of pre-planning and food prep.

4 – I followed a smart routine

I could’ve made my own workout, but instead, I followed one from someone that I trust.  The routine helped me to ease back into working out and had enough structure to keep me focused, but enough variability to soothe my desire for change.

5 – I started at a time that wasn’t insane for me, schedule-wise

I knew in a few weeks, I would be crazy (like next week), but I started it on a day I had off.  I meal prepped early and was able to start with some momentum the first week.  By the second week, my schedule was insane again, but building up some momentum has helped sustain it after that first week.

This time of year is a time that is usually busy, but not insane for most people.  That means they can devote a little more time to eating right and working out consistently.

If you’re looking to follow a smart routine for the next 6 weeks, then there are still 5 open spots available for the next 6-week JumpStart Program, starting next week.

If you have any questions about the program, please email me at Info@HobokenFitness.com.

Until then, here’s some information about the program.

Program Details

Limited to 12 People (7 slots taken)
6-Week Program
 starting the week of September 26th and running until November 5th.
12 or 18-Class Pass over the course of the 6 weeks
Meal Plan geared towards fat loss, while helping to keep muscle (this is better known as helping to look more toned).
Daily emails to hold you accountable
Private FB Group to ask any questions you may have during the program
100% Money Back Guarantee up to the third week in if you’re not satisfied

You have 2 Options:
A – 3-Classes Per Week: Early Registration for $449 or
Two-payment option for $237 each (18 total classes)

B – 2 Classes Per Week: Early Registration for $349 or
Two-Payment option for $189 each (12 total classes)

Small Group Training Times
Tuesday and Thursday at 6:15 am
Tuesdays at 7 pm and 7:45 pm
Thursdays at 7 pm
Fridays at 6:45 pm
Saturdays at 12:15 pm

Classes combine the best of strength training, high-intensity cardio, dynamic warm-ups and circuit training to provide a workout that not only burns lots of calories, but helps to keep your metabolism higher after the class ends.

Again, if you have any questions, please feel free to email me at Info@HobokenFitness.com. If not, I hope you are in the groove of working out now. Cheers!

7 Reasons You Won’t Follow the Fat Loss Checklist

Posted by on September 22, 2016 at 10:02 am

Yesterday, I sent an email discussing the Fat Loss Checklist.  The checklist includes eating enough protein at each meal, working out consistently while increasing your overall daily activity. Today, I will share with you 7 of the main reasons why most people won’t follow the Fat Loss Checklist.

7 Reasons You Won’t Follow the Fat Loss Checklist:

1 – There are not enough details.

30 to 45 grams of protein.  If you’re saying, “I don’t know what to eat for that,” you’re not alone.  Or if you’re saying, “Strength circuit?  What does that mean?,” again, you’re not alone. This is a double-edged sword for many, because it gives you options and variety to hit those goals.  But if you need more direction, sometimes figuring out on your own is hard.  If you come to the Free Fat Loss Nutrition Talk on Sunday, 9/25 at 11 am by emailing me at Info@HobokenFitness.com, more details will be given.

2 – They’re not sold it works*

“Isn’t that a lot of food?”
“Isn’t that a lot of protein?”
“I don’t want to build muscle.”

These are the arguments I will typically receive.  These statements though are based on false premises that protein is meant to build muscle only.  The fact is, when you’re in a caloric deficit, higher protein helps you to preserve muscle so you not only lose more fat exclusively, but keep your metabolism higher after you’ve lost the fat.

This then helps you to look “more toned.”

Yet many people give resistance to that much protein.  Or they’re vegetarian (still easy to do).  Vegans have other issues, but with high protein pastas and vegan protein powders, it’s not as hard as it used to be.

(*btw, everything I listed on the Fat Loss Checklist is backed up by good research).

3 – The omni-present, “I don’t have enough time,” excuse.

Everyone is busy.  Some more than others…but that doesn’t mean you couldn’t follow anything on the checklist.  If you can only work out once, but you can nail the eating goals, you’ll be well on your way.

The thing is, we never have enough time.

It’s one of the perks of life, actually.  Our lack of time allows you to recognize what is important for you right now.  Your health should be important to you right now (and later also), but sometimes it isn’t.

Cake 7 Reasons You Wont Follow the Fat Loss Checklist

4 – They hate the recommendations.

They expect to literally have their cake, eat it and lose weight…forever.  I’m sorry, but that’s not how it works.  Can you have some cake?  Absolutely.  Can you have ALL the cake?  No.

Is this the only way to get there?  No.  Do you have to follow the recommendations?  No.

But, if this doesn’t work for you, then find something that does and…please share it with me.

All I know is that based on the research and anecdotal evidence, the fat loss checklist is one of the best ways to help you to build the habits that can help you lose fat for good!

5 – Some outside, mysterious force is standing in there way. 

This is where the rest of the excuses come in:
I can’t because I have to cook for others…
I can’t because people at work bring…
I can’t because I have a slow metabolism…
I can’t because it’s too hard…(and when asked, what aspect is hard, they reply “the whole thing…”)
I can’t because I’m bad at self-control…
I can’t because I don’t like chicken…(here’s a hint, don’t eat chicken)
I can’t because I’m going on vacation…
I can’t because I just got back from vacation..
I can’t because the holidays…
I can’t because of the moon’s phase…
I can’t because…

You get my point.  The externally blamed forces standing in the way of you taking action. Remember, YOU get to choose if those mysterious forces control you or if you have some freedom to make changes to your life.  Again, these things are always present.

I’m not saying there aren’t better or worse times to get started, but rest assured, there’s never a “perfect time.”

And I’m not judging you.  Use whatever excuse your heart desires, but at least be honest with yourself.

If it’s not a priority for you right now, that’s more than fine.  Don’t’ beat yourself up over it.  Just recognize that other things are taking precedent in your life right now.

Do what you can, with where you’re at.  You don’t have to be perfect…just a little bit better.

6 – They try to figure it out all on their own

Have you ever googled something and gone down a rabbit-hole of information for things you didn’t necessarily need to know?  Yeah, that’s what it’s like when trying to find fat loss information.  You get a lot of misinformation, sprinkled with some good information.  But overall, you just feel inundated with information, and have no clue what’s actually correct.

I can tell you that there are many ways to lose fat, but there are VERY FEW ways to keep it off.  What you normally see and read are ways that worked once, for one person in a specific situation.

Knowing how to make sense of everything is a difference maker in getting results.

7 – They don’t have enough accountability

If an athlete wants to get better, they hire a coach.  If a dancer or singer wants to improve, they find a coach.  If someone wants to do better in business, they find a mentor.  No matter what field you want to improve, getting help from someone more experienced than you is one of the best steps to ensure your success.

Fat Loss, working out and eating correctly are no different.

Being held accountable to someone and having others going through the same thing as you is paramount to most people’s long-term success.

The question then becomes, how can you actually follow the Fat Loss Checklist?

Next JumpStart Program

With this being one of the best times where people can commit to making positive changes to their lives, I am re-opening registration for the Fat Loss courses.

If you are ready to make a change and can commit to a better you, then details about the program are below.

Program Details

Limited to 12 People
6-Week Program starting the week of September 26th and running until November 5th.
12 or 18-Class Pass over the course of the 6 weeks
Meal Plan geared towards fat loss, while helping to keep muscle (this is better known as helping to look more toned).
Daily emails to hold you accountable
Private FB Group to ask any questions you may have during the program
100% Money Back Guarantee up to the third week in if you’re not satisfied

You have 2 Options:
A – 3-Classes Per Week: Early Registration for $449 or
Two-payment option for $237 each (18 total classes)

B – 2 Classes Per Week: Early Registration for $349 or
Two-Payment option for $189 each (12 total classes)

Small Group Training Times
Tuesday and Thursday at 6:15 am
Tuesdays at 7 pm and 7:45 pm
Thursdays at 7 pm
Fridays at 6:45 pm
Saturdays at 12:15 pm

If you are looking to take your health and fat loss efforts seriously, now is the best time before the holidays.

Have Questions? I’d love to talk to you about any questions you may have. Schedule a Free Call here.

Want to Meet Me First?
Come to the Free Fat Loss Nutrition Talk on Sunday, 9/25 at 11 am!
Please RSVP by emailing me at Info@HobokenFitness.com.

Fat Loss Checklist

Posted by on September 21, 2016 at 1:15 pm

I have a system for personal training and nutrition advice that is pretty straight-forward and easy to follow. It’s a checklist that I’m going to give you today.  Nothing I say will be revolutionary and it works, if you follow it.

After I give you this information, the question is, will you follow it?  Maybe, maybe not.

Tomorrow, I’ll share with you my reasons why you might not follow it, but for today, here is the Fat Loss Checklist.

Fat Loss Checklist

Checklist Fat Loss Checklist

Week 1

A – Go to the gym two times.  Do anything you enjoy doing
B – Track your food intake – written down or in an app like MyFitnessPal.

Week 2 Read the rest of Fat Loss Checklist

5 Lessons to Learn from Moms for a Better Life

Posted by on May 8, 2016 at 9:28 pm

For all the moms getting this email, Happy Mother’s Day!  Hope it’s been a good day and just wanted to say, You’re Awesome!

Today’s article deals with 5 lessons that we can learn from Moms.  Enjoy!

1 – Celebrate Victories
The research is pretty convincing that when you celebrate small wins and achievements you are more likely to continue those activities.

From relationships, to work, to overall happiness and motivation, those that celebrate victories (large and small) have better relationships, do better at work, are happier and more motivated.

What are small victories?  Showing up at the gym, prepping your food for the next few days, not buying snacks that you don’t need or really want.  These victories, no one is going to know is happening, except you.  Celebrate them!  Share them with those you care about and make it mean something for you.

Larger victories should also be celebrated – Finally losing the weight you wanted to lose, lifting a certain amount of weight, mastering a new movement.  These things require many small victories before you achieve them and should be celebrated even more.

Moms know this instinctively.  The first time a baby speaks, walks, starts to potty train and getting good grades, is usually celebrated.  These are milestones and they lead to more of the actions.

This advice is small and seems somewhat innocuous, but can play a pivotal factor in your long-term success.  If something is hard and the journey arduous, I think it’s even more important to celebrate those small wins!

2 – Do Your Best
“Do Your Best,” is sage advice most moms will likely impart onto their children.

You’re going to mess up.  You’re going to have life throw you some curveballs, but at the end of the day, the only thing you can do is to Do Your Best.

Your best can change day to day.  If you’re doing the best though, then there is no more you can ask from yourself.

Often times people come to me, seeking answers for “the best” workout program or “best foods to eat,” and the truth is, there is no singular best – but there are best choices for your life and circumstances.  As long as you’re continually doing your best, with the circumstances that are real for you, then you will most likely see progress towards your goals and that’s all you can ask for.

do your best  5 Lessons to Learn from Moms for a Better Life3 – Have a Bed Time
This gets lost on most of us especially as we get older, but one of the first habits Mom’s try to impart onto us is a standard time for bed.  And even more than that, a routine for going to bed.

Sleep is so ridiculously important for self-control, happiness, blood sugar regulation and just the desire to do your best.  It’s easier to stay on track with your eating and celebrate small victories when you’ve gotten enough sleep.

As you get older and life becomes more complicated, it becomes easier to push back the sleep time.  Fight to keep your sleep steady throughout the week and most of the weekend.  The better your sleep, the higher the odds of the “best you” showing up.

4 – Stay on Track
How many children want to stay on track when they’re younger?  You don’t want to go to bed when you’re told to.  You don’t want to go to school.  You’d rather miss a practice than go.  You don’t want to clean your room.  You don’t want to do the homework.  You don’t want to eat your vegetables.

These complaints are ones that moms see every day and every day, moms remind you to do them.

Do that to yourself.  You don’t want to go to the gym.  You don’t want to eat your vegetables.  You don’t want to eat more protein.

But take this lesson and stay on track!  It’s an important lesson for achieving any goal.  But, it often seems to conflict with the next lesson for today.

5 – Have Fun!
A lot of this post was on the things we should be doing.  The resilience to do things when we would rather not – but often times, we should also, “Just have fun!

You don’t necessarily have to enjoy everything you’re doing to have fun.  However, if your day-to-day routine isn’t fun, then what’s the point?  Often times we can’t change the circumstances, but we can change how we view it and how we go about enjoying it.  So either change the circumstance or change the way you approach it!