Those of us who workout, do so for a reason, even if the reason's because we like to workout.
Some of us have other reasons, such as health and longevity. Some of us want or need to lose some weight. Some of us have sports performance goals we want to work on.
Whatever the reason is, know what it is so you can focus on it while you workout.
Not only that but sometimes we need to dig deep into that motivation to get to a workout, or finish a workout.
We have a motivating factor inside of us, you just have to figure out what it is.
Then remind yourself of it, and see how your training benefits.
Monday, June 29, 2009
Monday, June 22, 2009
Kettlebell Training in Louisville with Holly Rigsy
After Holly and I spent a few hours filming a new DVD for her Fit Yummy Mummys we headed back to Dave Randolph's place for our third workout of the day.
Some tough stuff...
Renegade Rows 5/5
Double Cleans from the Floor 5
Single Arm Jerk 5/5
Sinlge Arm Snatches 3-5/3-5
Double Swings 10
Double Front Squats 5
Wednesday, June 17, 2009
Acceptance...
In case you haven't gathered I'm still fired up about the Fat Acceptance Movement.
At the bottom of this post you'll find another link, the one that Erica referenced, about the Fat Acceptance Movement.
I still shake my head in disbelief.
I give credit and respect to people who fight for what they believe in, but this is just one of those things, I can't.
With all the research and studies that have been conducted on obesity and the effects of obesity, you would think this movement would create an encouraging environment for people to want to become more healthy without having to face the thoughts of mainstream society.
Yet, this movement has created a belief that it's just fine to be obese, that it's just fine to condemn your body. I've seen quite a few people lose a significant amount of weight in my career. I met them at the beginning, or at their sticking point, I know them now, as they have made a choice and committment to leading a healthy lifestyle and have proof to show the world.
Not a single one of them has told me they prefer they way they used to live their life.
They all have stories, stories of unsupportive friends and family members, stories of success, and stories of how they just feel better.
None of them are willing to trade how they felt before, for how they feel today.
Here's the article that Erica mentioned.
http://bitchmagazine.org/article/big-trouble
At the bottom of this post you'll find another link, the one that Erica referenced, about the Fat Acceptance Movement.
I still shake my head in disbelief.
I give credit and respect to people who fight for what they believe in, but this is just one of those things, I can't.
With all the research and studies that have been conducted on obesity and the effects of obesity, you would think this movement would create an encouraging environment for people to want to become more healthy without having to face the thoughts of mainstream society.
Yet, this movement has created a belief that it's just fine to be obese, that it's just fine to condemn your body. I've seen quite a few people lose a significant amount of weight in my career. I met them at the beginning, or at their sticking point, I know them now, as they have made a choice and committment to leading a healthy lifestyle and have proof to show the world.
Not a single one of them has told me they prefer they way they used to live their life.
They all have stories, stories of unsupportive friends and family members, stories of success, and stories of how they just feel better.
None of them are willing to trade how they felt before, for how they feel today.
Here's the article that Erica mentioned.
http://bitchmagazine.org/article/big-trouble
What It Takes
After my post on Monday, I feel compelled to talk a little bit about what it takes to lead a healthy lifestyle.
As I breifly mentioned...
-It's not about 6 pack abs.
-It's not about being a size 2.
-It's not about starving yourself.
-It's not about working out 3 hours a day.
Being healthy and leading a healthy lifestyle has everything to do with the opposite of the things I just mentioned above.
Eating well: lean proteins, fruits, and veggies, some nuts and grains.
Staying Active: exercising 3 times a week (strength training and interval training work great) and being active 2 or 3 other days during the week.
Perspective: having a realistic perspective on what you're trying to achieve, if you're trying to lose weight, it's going to take some time, it didn't take a month to put the extra pounds on so it's going to take longer than a month to take it off.
Consistency: If you 'Yo-Yo' diet as they put it, you'll rarely be successful. If you hit the gym hard for 3 weeks and then take 4 weeks off, you're not going to see results. Start off by implementing a few things and add changes ever two weeks. Cold turkey commitments are hard to stick to.
It's a Lifestyle: This is the most important thing to remember. Don't look at your nutrition as a diet, look at it as Nutrition, fuel your body with nutrients that are good for it. Look at exercise as an activity, not a chore. Change your mindset and your lifestyle will improve.
My final thought: A healthy lifestlye becomes a way of life, you learn about self discovery and what makes you tick. Your mental game is also much greater. You owe it to yourself to treat yourself right.
As I breifly mentioned...
-It's not about 6 pack abs.
-It's not about being a size 2.
-It's not about starving yourself.
-It's not about working out 3 hours a day.
Being healthy and leading a healthy lifestyle has everything to do with the opposite of the things I just mentioned above.
Eating well: lean proteins, fruits, and veggies, some nuts and grains.
Staying Active: exercising 3 times a week (strength training and interval training work great) and being active 2 or 3 other days during the week.
Perspective: having a realistic perspective on what you're trying to achieve, if you're trying to lose weight, it's going to take some time, it didn't take a month to put the extra pounds on so it's going to take longer than a month to take it off.
Consistency: If you 'Yo-Yo' diet as they put it, you'll rarely be successful. If you hit the gym hard for 3 weeks and then take 4 weeks off, you're not going to see results. Start off by implementing a few things and add changes ever two weeks. Cold turkey commitments are hard to stick to.
It's a Lifestyle: This is the most important thing to remember. Don't look at your nutrition as a diet, look at it as Nutrition, fuel your body with nutrients that are good for it. Look at exercise as an activity, not a chore. Change your mindset and your lifestyle will improve.
My final thought: A healthy lifestlye becomes a way of life, you learn about self discovery and what makes you tick. Your mental game is also much greater. You owe it to yourself to treat yourself right.
Monday, June 15, 2009
I am NOT ok with this.
To what each do with our own bodies is purely up to each and everyone of us.
This movement, The Fat Acceptance Movement, is something that I cannot support.
Watch this video clip on the Fat Acceptance Movement.
Healthy overweight women (excuse me fat women, and that's the term they are using) are creating a movement to tell the world that they are ok with being fat, that they are happier, and healthier than they ever were at lighter weights.
The interview on Good Morning America goes on to tell us that the women they interviewed are working closely with the physicians to make sure they don't have any side effects tradiditionally associated with being overeweight. They even mention that their physicians are ok with their decisions to support the Fat Acceptance Movement.
Here are my thoughts...
1. Being obese (or fat as these women admit) is not healthy. They may not have any health problems now but in 5 or 10 years they most certainly will, reserach proves this.
2. The story mentions that yo-yo diets are harmful to our health as well, which is true, but why not adapt a healthy style of living? Eat fruits and vegetables, very few grains, and lean proteins. Exercise consistently, even if it only starts with walking. Giving in to temptations whenever you want and avoiding physical activity is not healthy.
3. One woman says she's healthier now than when she was 100 lbs lighter, I think she might have felt unhealthy at the lighter weight because she still wasn't eating properly. There's a huge difference to eating well and restricitng what you eat. Deprivation and dieting typically isn't successful. Committing to a healthy lifestyle is.
4. I think too skinny is also not healthy. I think people who are of average weight who don't eat well and don't exercise, but are just blessed with a decent metabolism and good genetics, is also not healthy. Just as I think being obese is not healthy.
5. Curves are good, shape is good, strength is good.
I do not believe these women are as happy as they say they are. I cannot believe their physicians support their position. Obesity is on a rise, it's effecting our youth, it's a leading cause of death, it's becoming an epidemic.
This movement, The Fat Acceptance Movement, is something that I cannot support.
Watch this video clip on the Fat Acceptance Movement.
Healthy overweight women (excuse me fat women, and that's the term they are using) are creating a movement to tell the world that they are ok with being fat, that they are happier, and healthier than they ever were at lighter weights.
The interview on Good Morning America goes on to tell us that the women they interviewed are working closely with the physicians to make sure they don't have any side effects tradiditionally associated with being overeweight. They even mention that their physicians are ok with their decisions to support the Fat Acceptance Movement.
Here are my thoughts...
1. Being obese (or fat as these women admit) is not healthy. They may not have any health problems now but in 5 or 10 years they most certainly will, reserach proves this.
2. The story mentions that yo-yo diets are harmful to our health as well, which is true, but why not adapt a healthy style of living? Eat fruits and vegetables, very few grains, and lean proteins. Exercise consistently, even if it only starts with walking. Giving in to temptations whenever you want and avoiding physical activity is not healthy.
3. One woman says she's healthier now than when she was 100 lbs lighter, I think she might have felt unhealthy at the lighter weight because she still wasn't eating properly. There's a huge difference to eating well and restricitng what you eat. Deprivation and dieting typically isn't successful. Committing to a healthy lifestyle is.
4. I think too skinny is also not healthy. I think people who are of average weight who don't eat well and don't exercise, but are just blessed with a decent metabolism and good genetics, is also not healthy. Just as I think being obese is not healthy.
5. Curves are good, shape is good, strength is good.
I do not believe these women are as happy as they say they are. I cannot believe their physicians support their position. Obesity is on a rise, it's effecting our youth, it's a leading cause of death, it's becoming an epidemic.
Tuesday, June 09, 2009
Competitive Spirit
Is competitive spirit a bad thing? Personally, I don't think so. In fact I think having some healthy competition helps us all succeed at things we might not have previously thought about.
Now, don't get me wrong, I'm not saying that each and every one of you should go out and start competing in Mixed Martial Arts events, but I think a little competition reminds us of what we need to be doing.
I know it helps me out, keeps me training hard, keeps my focus on the business side of things, reminds that I should not expect things to fall into my lap, but that I have to work at them.
We're all structured a little differently, some of us more than others, so it makes sense that not all of us have a competitive spirit, but for those of you that do, I'm curious as to why it drives you, or if you feel it helps or hinders what you decide to do in your life.
Now, don't get me wrong, I'm not saying that each and every one of you should go out and start competing in Mixed Martial Arts events, but I think a little competition reminds us of what we need to be doing.
I know it helps me out, keeps me training hard, keeps my focus on the business side of things, reminds that I should not expect things to fall into my lap, but that I have to work at them.
We're all structured a little differently, some of us more than others, so it makes sense that not all of us have a competitive spirit, but for those of you that do, I'm curious as to why it drives you, or if you feel it helps or hinders what you decide to do in your life.
Wednesday, June 03, 2009
36kg Kettlebell Snatches
last week while training this was a spur of the moment attempt and when it went up with ease, we thought we'd film it. The left side was not as strong as I would have liked it to be, but I'll take it. I'll get some higher reps next time.
Erica and Angie also snatched the 24kg tonight, I'll be posting those strong videos soon as well.
Keep it up ladies, you're kicking some major butt!
Monday, June 01, 2009
Sunday, May 31, 2009
What A Mental Game!
In my opinion strength training is a lot of fun. It's challenging and empowering all at the same time.
Ever wonder what the reasons were for not being able to deadlift those extra 10 pounds? Or snatch an extra 4kg?
If you've followed the proper training protocols and your form is solid, chances are it's all a matter of what's in your mind.
Think I'm wrong, well I guess I could be, but for me I know it to be true. Point in case just last week, I was doing heavy kettlebell snatches. I started with 24kg, then 28kg, and 32kg.
Awhile back I attempted to do 36kg, but never got it fully overhead. Why? Not likely because I wasn't strong enough...but more likely because I was psyching myself out.
So last week after getting a good 5 reps per side with the 32kg, I picked up the 36kg, and overhead it went, with a good amount of ease at that.
Always make attempts believing that you can do something, the outcome is far greater, than when you doubt yourself.
ps - I'll post the video in a the next few days.
Ever wonder what the reasons were for not being able to deadlift those extra 10 pounds? Or snatch an extra 4kg?
If you've followed the proper training protocols and your form is solid, chances are it's all a matter of what's in your mind.
Think I'm wrong, well I guess I could be, but for me I know it to be true. Point in case just last week, I was doing heavy kettlebell snatches. I started with 24kg, then 28kg, and 32kg.
Awhile back I attempted to do 36kg, but never got it fully overhead. Why? Not likely because I wasn't strong enough...but more likely because I was psyching myself out.
So last week after getting a good 5 reps per side with the 32kg, I picked up the 36kg, and overhead it went, with a good amount of ease at that.
Always make attempts believing that you can do something, the outcome is far greater, than when you doubt yourself.
ps - I'll post the video in a the next few days.
Wednesday, May 27, 2009
40kg Turkish Get Up
It's a little shakey toward the very end, but this one thing I've been trying to do for quite some time. The weight itself wasn't a struggle but rather keeping my wrist neutral throughout the whole movement and not letting the weight of the kettlebell pull my wrist back. Maybe I'll try the 44kg next.
Friday, May 08, 2009
Bad News About Kettlebells...
This one is short and sweet.
The landscape of kettlebell training is all about to change, are you ready?
The landscape of kettlebell training is all about to change, are you ready?
Tuesday, April 28, 2009
Training Motivation
We all could use a little training motivation. In fact if you train without goals or a training program it's sometimes difficult to have good training sessions.
I have training goals, I'm cutting weight for the next division for women's BJJ, but I need to keep my strength and I need to keep/improve my conditioning. I have a pretty stringent nutrition plan as well as workout plan.
Today I felt like I needed a change so I took one of our group workout sessions at the gym. The entire class was kicking some major ass, so I felt inspired by them to do the same myself. From here everyone's energy piled on top of the next person from lifting heavier weights to keeping a faster pace on the 600m runs. The atmosphere was awesome, and as usual most of the group hung out for an extra 10-15 minutes just because...
This is the type of environment I love to train in, not everyone does, but it motivates me when I need that extra step in my training, and motivating others is fun too!
I have training goals, I'm cutting weight for the next division for women's BJJ, but I need to keep my strength and I need to keep/improve my conditioning. I have a pretty stringent nutrition plan as well as workout plan.
Today I felt like I needed a change so I took one of our group workout sessions at the gym. The entire class was kicking some major ass, so I felt inspired by them to do the same myself. From here everyone's energy piled on top of the next person from lifting heavier weights to keeping a faster pace on the 600m runs. The atmosphere was awesome, and as usual most of the group hung out for an extra 10-15 minutes just because...
This is the type of environment I love to train in, not everyone does, but it motivates me when I need that extra step in my training, and motivating others is fun too!
Monday, April 27, 2009
Say It Isn't So...
Truth be told, I've thought this way for a long time, and although I sometimes need reminders of it and encouragement from my close friends and even closer colleagues, I'm happy to read about it one more time and reflect on it's truth.
Check out this guest blog post by my friend Zach Even-Esh on Chris McComb's Kick Back Life Blog.
Most of you know my story. Almost 3 and 1/2 years ago I left my steady and comfy salary to work for myself. Everyone around me was exicted for me, but you could tell by the look in their eye, or their hesitated response that they had doubts, huge doubts that I was making the right decision.
Now that I've made it work, and I have the steps in place to do a little bit more (or a whole hell of a lot more), I'm getting some of those same blank stares and moments of hesitation, along with comments urging me to take a break and enjoy life.
I am enjoying life! I may have more responsibilities than most people or maybe I even have a slightly higher stress level, but I also can take off in the middle of the week and hit the beach for a day, take a few days for a roadtrip, go to another country, or take a weeks long vacation or more. I still get paid, and I don't have to take any vacation/sick/personal time!
If I had it to do all over again, I might do some things differently, but I'd never not go in the direction I've gone or the one I'm taking now.
Sunday, April 19, 2009
It's Places Like This
It's places like this, among the others I plan on vacationing to this year and next, that help me remember why it is I do what I do. There are times, as I know you've all had them, where you've wanted to through your hands in the air and say forget it. In fact I'm sure it happens more then you keep track off, and it's just not related to work, it can be about your workout plan, your nutrition, your friends and family, really just about anything. So then you sit back and wonder, why bother?
Well...I can't answer that for you, but for me, I bother because I care. I bother because I believe I can make a difference. I bother because it's worth it, especially when it comes to my health, this is one I hope you bother with as well.
Which brings me here, I'm in St John, (I'm in St John writing a blog post...but don't worry I'm headed straight to the beach, then to the pool, and then to whatever I want to do) The point is this, to take time for yourself, even if it's only a few minutes a day, take time for yourself and appreciate what it is you've done, the things you've learned, the difference you've made, and how those things effect the now and your future, your plans and your dreams, and how you'll get there.
I never thought vacations were a good idea because of all the work that was required before you left and when you got back (even this one...up until I got here) but sometimes it takes a vacation and places like this (serene, mystical, beautiful) to put it all in perspective.
It's places like this ...
Thursday, April 16, 2009
The Future...
The future of women athletes accross the board is growing at a fanatastic rate, or is it? My opinion is quite biased as we have a troup of about 6-8 girls training jiu-jitsu and judo right now. Seriously, these girls are going to grow up to kick some major ass (and no, I'm not going to edit that.)
I almost wish I new about jiu-jitsu when I was a kid, or sports in general for that matter. My parents weren't much about traveling for sports or forcing us to playthem...ever. Which in my opinion is good because I had no expectations, but I happened accross a sport I loved when I was a kid and teenager...swimming. Truly, really loved it. Had practice every day, drove hours to meets, swam my heart out, then had a traumatic experience and never went full force on it again. Too bad now, I was a great backstroker. Anyway, I'll be the first to say that I don't agree with early specialization, I think kids should be kids, but these girls have it together.
I watched their class the other day, they picked up on some skills that I still haven't mastered, and I've been training for over two years. In my opinion they are the future of this sport and probably others, but what matters most is that they have fun and that they want to come to class. They certainly aren't forced, in fact I think they quite have the upper hand on this sport right now, I'm really looking forward to their progress.
Tess and Mia, you two are awesome!
Monday, April 13, 2009
It's Really This Simple
I know what you must be thinking, "What in the world can she be suggesting now?" Truth be told I think a good many things are easy to implement, it might take some effort to succeed, but implement...a piece of cake. (Funny how references like revolve around food, but that's for another day.)
If you know anything about me, you know that I believe strength is a necessity, that eating well is your only practical choice, and that consistant exercise promotes mental and physical fitness. It's not about a diet or an intense sport specific training program, but rather a lifestyle.
Long story short... I got in a great workout today before I started running some of our evening workouts, and one of our clients was in working out while her son was taking the kids Judo class. Her daughter came too but just to watch. Before I knew it this little girl, full of energy and eagerness, was doing everything her mom did during her workout, and she'd do some push ups with me. At the end of her mom's workout, I got a huge hug filled with happiness. It's not new to me, I see it almost everyday, as a child jumps up next to their parent and follows as closely as possible their squats, push ups, etc.
My point...lead by example. Children look up to their parents, they want to do the things they do, so spend time with your kids by playing outside, running around in the park, making a game out of working out, encourage them to be their best. Let them enjoy a healthy life with you, don't park them in front of the TV. And, if you don't do any of these things yourself maybe you should...a then lead by example.
If you know anything about me, you know that I believe strength is a necessity, that eating well is your only practical choice, and that consistant exercise promotes mental and physical fitness. It's not about a diet or an intense sport specific training program, but rather a lifestyle.
Long story short... I got in a great workout today before I started running some of our evening workouts, and one of our clients was in working out while her son was taking the kids Judo class. Her daughter came too but just to watch. Before I knew it this little girl, full of energy and eagerness, was doing everything her mom did during her workout, and she'd do some push ups with me. At the end of her mom's workout, I got a huge hug filled with happiness. It's not new to me, I see it almost everyday, as a child jumps up next to their parent and follows as closely as possible their squats, push ups, etc.
My point...lead by example. Children look up to their parents, they want to do the things they do, so spend time with your kids by playing outside, running around in the park, making a game out of working out, encourage them to be their best. Let them enjoy a healthy life with you, don't park them in front of the TV. And, if you don't do any of these things yourself maybe you should...a then lead by example.
Tuesday, April 07, 2009
Because I Can...And So Can You
This certainly isn't a new topic for me, or a new belief for that matter, but the simplicity of it came up in a conversation the other day, and it couldn't be more true.
When it comes to strength training, I believe that each person (women in particular) should strive to be the strongest they can be because you can be. It's really an empowering notion in every sense of the word.
Friday, April 03, 2009
Food For Thought
Just the other day I was talking about the way we as a culture eat today compared to how we ate 50, 100, 200 years ago.
Then I recieved this email from a friend stating the same theory, and a movie is being made about it.
It often confuses and scares me that it's easier and far less expensive to eat foods that are bad for you.
It highly irritates and upsets me that marketers are allowed to and consciencously have no objections to making us believe that certain not-so-good foods are good for us.
The first line of this video...
"The way we eat has changed more in the last 50 years than it has in the previous 10,000"
Listen to the rest, think about what is said. I'm interested in your opinions.
Then I recieved this email from a friend stating the same theory, and a movie is being made about it.
It often confuses and scares me that it's easier and far less expensive to eat foods that are bad for you.
It highly irritates and upsets me that marketers are allowed to and consciencously have no objections to making us believe that certain not-so-good foods are good for us.
The first line of this video...
"The way we eat has changed more in the last 50 years than it has in the previous 10,000"
Listen to the rest, think about what is said. I'm interested in your opinions.
Monday, March 23, 2009
Respect For Your Body
I am about to feel a little bad about what I am going to write, but I believe it's necessary.
I was stopped at a traffic light this morning and watched an attractive but very large woman stand over a trash can stuffing food in her mouth.
I thought to myself that I had no idea what this woman's worries were, I have no idea what thoughts drive her, and I have no idea what pain she faces each day, but I do know that if she respected her body a little bit more, at least in terms of what she ate and where she ate, she might even enjoy the taste of that pastry she was so furiously consuming.
It's far beyond me to dictate what people do with their lives, perhaps some people don't even care, but when you are struck with the choice of making a decision that could greatly increase the quality of your life, I would assume that most of us would want to choose that.
It's not just what foods you decide to consume, it's also about including activity in your life, recovery time, proper sleep, and mental awareness of the whole picture.
It all goes back to good in gets good out, but bad in gets bad out. I constantly return to this quote I once read, "Nothing tastes as good as lean and fit feels."
I'm not sure about you, but I'd like to be an active and healthy person for as long as possible.
I was stopped at a traffic light this morning and watched an attractive but very large woman stand over a trash can stuffing food in her mouth.
I thought to myself that I had no idea what this woman's worries were, I have no idea what thoughts drive her, and I have no idea what pain she faces each day, but I do know that if she respected her body a little bit more, at least in terms of what she ate and where she ate, she might even enjoy the taste of that pastry she was so furiously consuming.
It's far beyond me to dictate what people do with their lives, perhaps some people don't even care, but when you are struck with the choice of making a decision that could greatly increase the quality of your life, I would assume that most of us would want to choose that.
It's not just what foods you decide to consume, it's also about including activity in your life, recovery time, proper sleep, and mental awareness of the whole picture.
It all goes back to good in gets good out, but bad in gets bad out. I constantly return to this quote I once read, "Nothing tastes as good as lean and fit feels."
I'm not sure about you, but I'd like to be an active and healthy person for as long as possible.
Thursday, March 19, 2009
Keep It Going
Very few of us have the constant energy of the Energizer Bunny Rabbit, I know I can even get a little lazy, but consistency is the basis of any program you follow. Yes, any program.
What is consistency? Sounds like a relatively easy word to define, I'm sure most of us can do it, but actually sticking to it seems to be the hard part.
According to Webster, consistency is, the steadfast adherence to the same principles, course, form, etc.
So why is it we have such a hard time holding true and being consistent?
-Maybe your workout never gets any easier, truth be told I don't think you should ever be able to say a workout was easy.
-Maybe you've run out of time or other things are clogging up your schedule. Schedule your workouts weekly, and consider them to be appointments that cannot be missed.
-Maybe you've decided that you aren't seeing any results after two weeks. Give this a little bit of a chance to start to work for you. Getting out of shape didn't happen overnight, so getting back in shape isn't going to happen overnight either.
-Maybe you've given in to temptation. Don't! It's worth every ounce of your own discipline to stick to a plan for a minimum of 4-6 weeks to see the beginning of true results. Put down the donut and start moving.
Going back to the definition, the steadfast adherence, this is simple all you have to do is follow the plan. Commit to a planfor 4-6 weeks, that's all, it's a long enough period of time where you will start to see results, yet it's not so long that if you aren't seeing the results you want yo have wasted months of training on a method that doesn't work.
Focus on staying consistent, you'll see results.
What is consistency? Sounds like a relatively easy word to define, I'm sure most of us can do it, but actually sticking to it seems to be the hard part.
According to Webster, consistency is, the steadfast adherence to the same principles, course, form, etc.
So why is it we have such a hard time holding true and being consistent?
-Maybe your workout never gets any easier, truth be told I don't think you should ever be able to say a workout was easy.
-Maybe you've run out of time or other things are clogging up your schedule. Schedule your workouts weekly, and consider them to be appointments that cannot be missed.
-Maybe you've decided that you aren't seeing any results after two weeks. Give this a little bit of a chance to start to work for you. Getting out of shape didn't happen overnight, so getting back in shape isn't going to happen overnight either.
-Maybe you've given in to temptation. Don't! It's worth every ounce of your own discipline to stick to a plan for a minimum of 4-6 weeks to see the beginning of true results. Put down the donut and start moving.
Going back to the definition, the steadfast adherence, this is simple all you have to do is follow the plan. Commit to a planfor 4-6 weeks, that's all, it's a long enough period of time where you will start to see results, yet it's not so long that if you aren't seeing the results you want yo have wasted months of training on a method that doesn't work.
Focus on staying consistent, you'll see results.
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