The Surprising Truth About Why You Won’t Accomplish Your Fitness Goals

the-surprising-truth-about-why-you-wont-accomplish-your-fitness-goals

Maybe it’s the diet?

Maybe it’s the workout?

Perhaps, but most likely not. It’s easier to blame a particular problem for our fitness woes than to assess ourselves and take responsibility for our shortcomings.

In today’s overly saturated world of information, we have countless weight loss drugs and tv shows such as the biggest loser that promote dangerous healthy behaviors that are unsustainable for the long run.

If you ask the average person why they didn’t accomplish their particular fitness goal or what’s holding them back—they usually point to a specific tactic that’s setting them back.

If only it was that easy.

The things that hold us back not only in fitness but also with our careers and relationships are the intangibles. It’s the small things that are blatantly in front of us but they seem so obvious that we overlook them.

Whether you’re on a weight loss journey, looking to build muscle or any other type of fitness goal—make sure to address these 4 surprising but often overlooked areas that can stop you from accomplishing your fitness goals.

1. You don’t understand your needs

Entrepreneurs and small business owners wouldn’t randomly jump out of bed one morning and immediately pursue a business idea out of blind faith. The boardroom of directors doesn’t decide on budgets and actions for the next quarter through random guessing.

In each of these scenarios, there is a level of research and understanding of the market to a certain extent. While they can’t prepare for every single little thing, they can front load their work for the big issues and assess what their particular needs will be.

The same philosophy applies to your fitness. In this case, you’re the market and before you can worry about external tactics or anything else, you have to place a premium on yourself.

For some of you individuals who overextend themselves in work and in their personal lives, this means to become a little selfish for the time being.

Why be selfish?

Because you need total clarity about yourself. Before thinking about adding anything externally, you need to answer the basic questions that suit you on a daily basis.

For example, how many calories do you need to eat? To figure this out, you must look at your age, gender, the level of activity, and factor in general lifestyle factors into the situation.

After you have some of the data on yourself, now you have to figure out how to execute on the plan at hand. It’s useless to have a bunch of information and well-intentions if you don’t take action on them.

This is one example of many. You should get clear on your sleep, working out, and any other big priority in your life.

2. Record your progress

Peter Drucker is famous for saying “what gets measured gets improved.”

If you don’t know what’s working and what isn’t, how can you be your most efficient version of yourself?

In the business world, they’ll analyze marketing campaigns, manufacturing costs and many other metrics.

What does this look like in health and fitness?

For examples, healthy eating and using the power of journaling your food for increased awareness.

Why journaling your food?

Because you need to know what you’re eating, how it’s making you feel, what’s triggering you into eating not-so-good foods.

Did you happen to experience a mid-afternoon crash today at work or did you feel more lethargic than normal today? How’s your sleep going? With the journal, you’re able to get information and then measure it to see if small changes are needed.

why-you-wont-accomplish-your-fitness-goals
Don’t underestimate the power of journaling

3. You don’t have boundaries

When you haven’t truly thought about your value adding activities and your life-draining habits, you’re going to be inefficient.

Many times, people don’t fall short just because of their diet or workout plan, it’s because of their lack of boundaries.

When you have no boundaries established, the world feels as if it’s caving down and you never have enough time to do anything. You feel constantly busy with no end in sight.

A common place where this occurs is with friends and family asking you to do things for them. After a period of always being there, there’ll be this expectation that you’re always available and when you try to change your behavior with them, this can cause some friction.

Activities such as always numerous weekly happy hours are among the many potential scenarios the each of us will face.

However, when you make a list of essential and nonessential activities in your life—you’re gaining headspace.

This frees your mind and allows you to make better decisions. This most importantly, allows you to start saying “no” to things that don’t serve your vision towards a healthier you.

4. No schedule

Business owners, entrepreneurs, athletes, and many successful individuals in fitness adhere to a daily schedule.

Not because they can’t keep up with their day, but because they understand that discipline equals freedom. They established times for meetings, phone calls, strategy sessions, workouts, and other appointments. Having the discipline to schedule allows you to become more efficient and effective at everything you’re doing in life.

Blocking out times in fitness is pivotal especially if you’re a busy professional who has demanding workdays. As we all know, nutrition is critical and without planning this out, many busy professionals fall short with their fitness goals because of this.

If you have a schedule, you could plan to meal prep on Sunday and let that last you until Wednesday. Then you could have another mini-meal prep on Wednesday to finish the week out.

The more you can automate your healthy habits, the greater the chances of succeeding with your fitness goals.

If you’re looking to transform your health and body while building long-term sustainable habits, then the 30-Day Health Makeover is exactly what you’re looking for. Enrollment for classes close Saturday, January 14 at 11:59 pm.

 

3 (Underrated) Healthy Hacks That 10x My Fitness And No One Else Is Talking About

“Don’t confuse your path with your destination. Just because it’s stormy now doesn’t mean you aren’t headed for sunshine.” – Dr. Anthony Fernando

3 (Underrated) Healthy Hacks That 10x My Fitness And No One Else Is Talking About

Losing weight, building muscle, building a spaceship, starting a business, falling in love, and healthy eating are no simple feat. These can be stressful and take a toll on us. Some more than others.

For this article’s sake, let’s stick to nutrition and exercising while leaving the other topics for NASA and Alex Hitchens (one of my all-time favorite movies).

Many people fall short with their goals because they’re unable to follow through with the implemented plan. In the majority of those plans, it wasn’t the plan or a lack of ability, it was the plans faulty foundation.

When I started to take my fitness serious, I became ultra restrictive with my personal life. For a decent amount of time, this worked and I got into phenomenal shape.

But over time, the effects of having a non-existing personal life lead me to have a deep disdain for fitness. This lead me into a battle between fitness vs. my personal life (one of the main inspirations for the upcoming ‘The 30-Day Health Makeover’ course).

Far too often, we have this goal that we’re capable of achieving but always seem to fall short with it. With nutrition, it can be attempting to go cold turkey on your coke addictions. It could be attempting to exercise for 45 minutes 5x a week after you haven’t exercised in 3 months.

Great intentions and meanings are behind the goal. But, the foundation and execution required don’t match up to the existing psychology and skill set that the person is at.

In a world full of extremes and big moments garnering all the spotlight—it’s tempting to think that these cataclysmic leaps and transformations are the norm.

And that’s where the never-ending cycles of starting and then fizzling out weeks later starts.

By making small changes in our lifestyle, we increase our chances of succeeding long-term with our fitness.

Being involved with health and fitness for over ten years, when I look back at my journey—I attribute 3 key healthy hacks for my success.

1. Focus on adding healthy and positive habits into your life, not subtracting out the “bad”

For most people (including myself), it’s tough to remove things in our life once we’ve become accustomed to them. Subtracting involves changing a habit. It signals that there will be something to miss and long for.

Think about people after a breakup. Maybe they’ve been dating for seven months and then they break up. That comfort they had is gone. Saturday night activities aren’t a known fact since their partner is gone.

healthy hack
The look of someone with an “unexpected Saturday night void”

Cutting out your daily three cokes leaves a void.

When there’s a void, it triggers a feeling of discomfort. At the beginning, few of us are able to handle being uncomfortable.

Attempting to avoid this emotional feeling leads to regrettable decisions (one night stands, drunk calls/texts to the ex, and substitutions of coke for something equally worse but just seen in a different light).

What’s easier, adding a salad to lunch or ditching your grande mocha frappuccino?

Adding avoids deprivation.

Instead of banning your afternoon sugar fix from ever existing, try implementing a couple portions of lean proteins and some healthy fats at lunch. That sugar fix will likely disappear because you’re supplying your body with quality nutrients.

Instead of banishing cookies for eternity, plan on eating 150-200 calories of something each day that isn’t considered healthy. Then fill the rest of the day with quality foods.

Here are a couple of ideas to start with

  • Slowly add water into your life with a reminder every hour to drink at least eight ounces
  •  Commit to exercising for 10 minutes and if you feel good, continue
  • Want to sleep earlier? Start your bedtime 30 minutes earlier for 10-14 days and then reduce by 30 more minutes after reaching the first milestone
  • Poor eating habits? Aim to make the first meal as healthy as possible, and only move on when you have consistency

2. Defaulting to every decision having the long term in mind

Playing the long term game prevents you from chasing short-term victories that are satisfying in the moment but actually distances yourself further from succeeding in the long term.

A regimented 30-day program where sugar isn’t allowed, you exercise every day for 60 minutes, and calories are super low isn’t ideal for the long term.

You’ll definitely lose some weight during those 30 days, but what happens after those 30 days. What about your metabolism? What about your habits? Have you learned what proper healthy habits are? Or have you just been a robot for 30 days and will resort back to your old habits after this period?

The long term game in fitness prioritizes longevity, quality of life, and sustainability.

An easy way to always have the long term in mind is to use these three methods.

  1.  If presented with a question or decision to make and you don’t feel an instant yes come upon you, then odds are, it’s something that you can pass on.
  2.  Ask yourself “does this action benefit me in the long run?” If not, no is the answer.
  3. Ask yourself why 3-4 times before making a decision if there is some doubt or you’re about to make an impulse decision?
healthy hacks
Random but gets the point across

Keep the big picture in mind and those temptations and distractions will diminish.

3. Be strict with your relationships and communication

People can either lift you up or sink you down. You’re either moving forward with your goals or you’re moving backward.

Relationships are important because you become your company (sounds cliche, but true). If you hang around broke people who see the world from a scarce point of view, odds are, you’ll see the world the same way.

If you hang around friends who have poor eating habits, then odds are, you’re going to adopt those same habits and share their mentality.

One of the first things I gather when coaching and consulting is to get an idea of the client’s environment. Are they around people who support their new goals? Or do some of the most important people in their life happen to have behaviors and habits that aren’t conducive to their new lifestyle?

It’s important to assess and be mindful of your environment. Before writing up a new diet or joining a workout program, assess your circle of influence. Is it a positive or a negative for these new goals?

If it’s a negative, seek out support and accountability to counter your circle.

6 Smart and Proven Ways to Reignite Your Fitness And Well-Being

6 Smart and Proven Ways to Reignite Your Fitness And Well-Being

Growing up playing high school basketball, there would, unfortunately, be some games where we headed into halftime down by more than twenty points.

For whatever reason, we just didn’t have it in the first half. At times, we would also go on a losing streak where nothing was going according to plan. This was a rough stretch—mentally, physically, and emotionally.

In life, no matter how prepared and motivated we are, there will be times where we find ourselves getting blown out in sports, getting beat down by the everyday events of life, or falling into a fitness rut.

These times aren’t fun. These times are often caused by being burnt out, fatigued or lack of a proper strategy.

To get back on the right side of things, you need to make a comeback, but that is easier said than done. Being down by twenty points at halftime doesn’t leave room for a lot of optimism. Falling off the wagon for the last three weeks with your health and wellness doesn’t leave you with a cup full of confidence.

When it comes to making a comeback, it starts with building positive momentum and getting small wins.

An NBA team can’t make a twenty point shot. Therefore, obsessing over being down by twenty points isn’t an effective approach. A more effective approach is to break the big goal (coming back from twenty points) into smaller goals (breaking the deficit into bite-size chunks of four points) which will psychologically build momentum quicker.

Aiming to cut the deficit by four points every few minutes is more realistic than attempting to suddenly erase twenty points.

In fitness, attempting to miraculously work out intensely six times per week in addition to being spot-on with your diet is unlikely and isn’t setting yourself up for quick wins.

To reignite your fitness and well-being doesn’t mean shooting for the stars and potentially flaming out quickly. Instead, making a health and wellness comeback is about making consistent and incremental progress.

Here are six ways to intelligently reignite your fitness and well-being without losing your mind.

1. Place your diet in timeout

Sometimes rest is just what the doctor ordered. In the NBA, this means resting your players even if that seems counterproductive to the team in the short-term.

In fitness, this means loosening the grip with your diet.

Dieting over time can be mentally, emotionally, spiritually, and physically exhausting especially if you’re Type A and count every single speck of food.

If everything you see triggers you into mental math and leads to you conjuring up just how many calories and grams of sugar are in each item you consume—you need a break.

Tracking is important and helpful, but over time, this can lead some people to see food only as numbers instead of the plethora of other meanings it has.

Just as you take vacations from work, your meticulous calorie counting needs a rest as well. When you’re in a funk and trying to get back into the swing of things, the last thing you need is extra tasks.

Rediscovering your fitness groove requires proper nutrition so you can think clearly and have more energy, but you can rest on the calorie counting.

Simply being mindful of your food choices is an excellent way to maintain your health without calorie-counting while simultaneously providing some much-needed mental relief.

2. Take it back to the basics

In today’s world, we’re unfortunately transitioning to a philosophy of where complexity trumps simplicity. This is backwards logic.

It’s increasingly easier to major in the minutiae when it comes to our nutrition since there are a gazillion diets in existence promising us the world and some more. There are new and fancy workouts with sexy fitness jargon, but at the end of the day—the fundamentals still reign supreme.

Before we had all these fancy names and rules for our workouts, a squat was just a squat. Before we had our laundry list of diets to choose from, eating whole foods which came from nature while avoiding processed foods was enough.

Reignite Your Fitness And Well-Being
Let your to-do list be for major tasks, not full of minutiae

 

The basics of health and nutrition will never steer you in the wrong direction. Adding more rules only adds complexity and more decision making for you on top of your already busy lifestyle.

3. Think efficiency over duration at the gym

Maybe you’re used to a typical body part workout split that has you lifting 5-6 days a week—this isn’t a good idea right now.

Why?

Your motivations aren’t likely to be sky high nor are your habits up-to-par. This type of split is going to require more of your time and if you’re not in love with fitness at the moment, the last thing you need is a requirement of five 60 minute workouts weekly.

Instead, opting for three full body weekly workouts not only allows you to hit multiple muscle groups per session, it more importantly, frees up your time for other engagements that mean something to you.

As you’re building yourself back into fitness, the main point is doing something (anything that gets you moving) and doing it efficiently and intensely.

4. Get more sleep

We know sleep is important, but yet, it seems we’re moving in the wrong direction. The average adult is getting one and a half hours less sleep per night than the average adult did 100 years ago.

Sleep helps us make better decisions in our professions, helps our relationships, helps us be better leaders, and helps with us being better lovers for our partners (this is important).

Increasing the quantity of our sleep will helps us reignite our fitness and well-being. Sleep helps in this arena by providing us with energy and preventing us from being a zombie on the Walking Dead.

5. Try a new activity

Many of us think of exercise and relegate it to only taking place at the gym.

But, who says that exercise has to be solely done at the gym? Up until recently, gyms were non-existent. There was no such thing as a YMCA or Planet Fitness. But yet, there was still plenty of lean, healthy, and vibrant-looking men and women roaming around the world.

Being in a rut and needing to reignite your fitness serves as the perfect opportunity to jolt a new surge of electricity into your exercise life by trying new activities.

As long as you’re sweating and getting your body in motion—that’s all that matters for now. More specific body composition goals and various performance goals can wait until you’re consistent with your basic health habits.

What are some things that seem fun to you or something that you could include your partner or family with (getting your environment on board is key)?

For some it could be daily walks in the park, learning how to dance, swimming, gymnastics, pole fitness, yoga, and the list could go on forever.

Reignite Your Fitness And Well-Being
Improve your fitness, relationship, and dance skills with the intimate Argentine Tango

6. Reach out to your community

It’s a lonely world out here and even lonelier when we try to go about things by ourselves. No one accomplishes anything in this world by themselves.

Olympic athletes even have coaches and corners of people for accountability and support. Having a community for accountability and support helps you stay on track because we all have off days where we need a shoulder to lean on.

Using a community to help you along your journey can help you burn more calories, especially if they’re are working out with you.