The life of a fitness fanatic can be head-spinning sometimes. I thought having my personal trainer and health coaching certifications in the bag would allow for copius spare time to focus on my family and business. But between moming and training and coaching and blogging I’m feeling a little dizzy.
To help find some balance I have decided to partner up with a guest contributor, Sergeant Michael Volkin. Michael is a U.S. Army veteran, author, and entrepreneur. He served as a sergeant in Operation Enduring/Iraqi Freedom as a Chemical Operations Specialist where he received an Army Commendation Medal. He has a Master’s degree in Science and has authored four books in three genres. He is also the inventor of Strength Stack 52 bodyweight fitness cards –The Game of FIT. He created this system as a way to train soldiers in the field and help his mother with recovery during her bout with cancer. Pretty cool stuff!
“Peel your eyes,” as the small person says, for an upcoming review on these ingenious cards that allow you to work out anywhere and without equipment. I know that is a big gap for a lot of you that I have neglected to fill, so I’m really excited to be bringing them to you.
In the meantime, please enjoy Michael’s first guest post. I always love to hear about fitness from another perspective, and his philosophies align very closely with mine, so I think you’ll find his content informative and useful. #2 was particularly helpful for me. Being vocal about your goals is something I forget to talk about (I know…the pun), but it really does help drive that accountability we all need to stay on track.
1. Eat more Meals Note I am not saying eat more food. Break your meals into smaller portions and eat more frequently. Ideally you should eat a meal every 3 hours. Doing this will keep your blood sugar levels in check, keep your appetite under control so your less likely to binge on an unhealthy snack and increase your metabolism.
2. Tell the World Tell the world, or at least your world, that you have a goal to lose weight, gain muscle, or even finish a 5k. Most people are willing to let themselves down before their friends and family. Whatever your goal is, telling your friends and family will keep you accountable to them and not yourself. Social networking websites are a great medium for announcing your goals.
3. The “new exercise” Rule Too often I see people in the gym doing the exact same exercises day after day. Your body has an amazing ability to adapt, and exercising is no exception. Over time, doing the same exercises over and over will decrease the effectiveness of your workouts. Make it a goal that every Sunday night you will search the internet for one new exercise you want to do at least 3 times during the upcoming week. Not only will this new exercise be a learning experience, it will take your fitness to a higher level.
4. Work Out with a Friend Fact: working out with someone will make you less likely to skip a workout and more likely to complete a workout. So grab a buddy at a similar fitness level to you and be amazed at how far you push yourself.
5. Reward Yourself This hack is especially useful for someone who can never seem to workout consistently. One of the biggest problems newbies have is they quit because they don’t have an end goal, or their goal is too long term. Make a short term goal, just a month or two, and if you complete your goal, say lose 7 pounds, reward yourself with new workout clothes. Having a short-term goal and a reward will make you more likely to finish what you started.
6. Exercise to Fast Music A recent study concluded exercising to fast paced songs made people exercise harder and longer. So load your phone up with fast paced heart thumping music before you exercise to increase the effectiveness of your workout.
7. Active Work Meetings Why does a day at work have to involve sitting at a desk 8 hours a day? A recent study concluded sitting is deadly, literally. Schedule an active work meeting. Instead of sitting at a conference table with others, burn some calories and take a walk around the building.
What’s your best hack?
