[Monday Motivation] " The man who moves a mountain begins by carrying away small stones." - Confucius
Basically, when it feels like you've got a Mountain or 10 to climb right now, start small BUT keep going! 😃
You can't expect to get anywhere by not starting and you can't expect to finish by not continuing.
No matter how small or insignificant the 'thing' you have to do is, consistency of doing 'the thing' . wins every time.
Which is why we help our members nail some unbelievably simple habits from Day 1.
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We must keep on swimming
In just over 7 days we went from 3 busy brick and mortar gyms serving over 400 clients in many different ways, to having nowhere to train members and people everywhere freaking out.
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Clarity in a time of Chaos
OK so how did it go? A day in 'lockdown' for many of us.
Honestly, how was yesterday? How was having your usual routine swiped out from under you?
Because most of us woke up with a strange lack of focus and structure.
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How to Stay Motivated
So no doubt even at this early stage of change you may be worried about staying motivated!
For sure, it will be a slight challenge due to change but for me the way to stay motivated should not be complex.
Here are 3 things I think can keep us on track.
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𝐓𝐡𝐞 𝐌𝐨𝐬𝐭 𝐏𝐎𝐖𝐄𝐑𝐅𝐔𝐋 𝐚𝐧𝐝 𝐈𝐍𝐒𝐏𝐈𝐑𝐈𝐍𝐆 𝐓𝐡𝐢𝐧𝐠 𝐘𝐨𝐮'𝐥𝐥 𝐑𝐞𝐚𝐝 𝐓𝐡𝐢𝐬 𝐘𝐞𝐚𝐫...
Hi, my name is Nicky, and Josh has asked me to tell you a little about my story in the hope it might help or inspire some other people.
Whilst I have told my story many times before, I’ve never done it in this way so bear with me, it’s not always so easy to talk about yourself!
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This is all about your "Why?"
You've heard it a million times and you've heard it probably from a thousand different people actually, but knowing what your "why?" is for what you're trying to achieve, is key to ever get anywhere if you're doing something without knowing why.
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❓ 3 BIG QUESTIONS ❓
It’s funny, being in the Fitness Industry people always assume (and hope) we have the answers to their diet and exercise frustrations.
We can indeed and do help many people overcome their struggles but unfortunately there is no one size fits all answer and many problems have many answers.
What we can help to answer today though, is some of the most common meal frequency/food timing questions we’ve gotten recently…
👉🏻Should I skip Breakfast?
👉🏻Should I drink Protein shakes?
👉🏻Should I have Carbs before training?
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Top Tips For LEAN LIVING…
We've had some questions recently on 'what's the best diet to get lean' and to be honest, there are many 'methods' that work, but it's PRINCIPLES that should form the basis of any diet approach.
If you’re ever confused about what it takes to build a lean body or you’re sick and tired of following the old Trial and Error approach, then read on…
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Our MINT Mastery™ System is your framework to long term success.
We don't just do fitness at The Unit Fitness (who'd have guessed) but we cover 4 Pillars to Success that form our MINT system.
Here is the very Framework our members have access to go through when they're in 'the system', with each one being just as important as the next.
After all, who just wants to be 50% better off when we can be 100%?
Okay, so just going to go through now the framework of our MINT system. This forms the four pillars to success that we cover. And as you can see, it encapsulates mindset, improvement or progress tracking, nutrition and training.
[Check out Rob’s full video here: hhttps://youtu.be/JawOVJIxClU]
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You've Not Failed Your Diet Or Exercise Program Just Yet - Just Don't Quit!
Hi, it's Rob here from The Unit Fitness. Today what I want to talk to you about is what you've done over the summer. We've had really good weather so there's potentially been lots of barbecue, excess drinking, maybe not so much exercise because you've been out socialising with friends. Just enjoying the weather and things to do.
Maybe you've had the kids run around your feet for the last couple of months and now it's time to get rid of them back to school. You get your time back, you get your freedom back. If you've got young kids you know what that feels like just to ship them off back to school for the week, relax a little bit, get back into a routine.
Look after yourself for a little bit more, time spent on exercise, time spent on eating better and looking at your diet a little bit more closely now you've enjoyed that food and drink over the summer.
Having the time that you spent eating more, doing less, potentially, try to get out of the mindset that you've ruined everything and you've kind of, you've gone back to square one. It's not that bad. You haven't messed up yet if, one thing really, if you don't quit. You haven't messed up if you don't quit.
[Check out Rob’s full video here: https://youtu.be/IPNCxt2sqdM]
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How do we go about Breaking the Bad Diet and Fitness Cycle we find ourselves in?
Okay, so you may have seen the last video that I did, and I went pretty deep in it. We touched on some of the things about myself, so it was quite personal,
But the reality is it was about starting out, doing something, I guess really about getting over the fear of starting something, because we can become more and be where we want be and be who we want to be potentially, and actually surprise ourselves in getting where we want to get to.
[Check out Josh’s full video here: https://youtu.be/MFhqdrsPuTQ]
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The difference between conventional and sumo deadlifts...
The deadlift is a true test of strength, it utilises nearly every muscle in the body. It is also a great way to strengthen the back. Having competed in powerlifting, I have tried both conventional and sumo deadlifts on the platform.
Although the lifts have many similarities they both differ, everyone has their own preference and will usually favour one over the other. I personally favour the conventional style of deadlift.
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[FREE DOWNLOAD] ❌What is it that keeps your fitness STUCK in a rut or endless cycle of never making progress??
Rob from The Unit Fitness highlights the single thing most people are doing wrong that is literally keeping them stuck and frustrated when it comes to weight loss, improving their fitness and getting in shape.
🧐 It's pretty obvious when we look at it and CAN be simple to change.
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Hey it's Josh here from The Unit Fitness and today I'm going to go deep! This is something that's actually quite uncomfortable for me to do as usually I feel quite confident in front of the camera and speaking.
For those people who know me, I like to put on a big front, a show, and it is sometimes a show, and it has been in the past. There were times, and you may have been there before, where we have struggles, you feel low. Times where you question things. And I've probably had that at too early a stage in life to be honest.
[Check out Josh's full video on our You Tube channel here: https://youtu.be/37dDosFK2OQ]
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7 Reasons To Try Intermittent Fasting...
You may well have heard of the buzz word diet right now - I.F, short for Intermittent Fasting, which is far from new but for some reason is popular right now.
I’m going to aim to give you a brief overview of what it is and highlight some benefits of following an IF diet approach.
What is it and why could it work for you?
Well, simply put it’s going a long period of time without any caloric intake through food or drink.
We typically fast during our sleep so a popular IF approach is to extend this by delaying breakfast and following a 16/8 approach.
16 hours fasted and 8 hour eating window, which could be:
12pm eat your first meal and by 8pm finish your last calorie consumption for the day. Then repeat the next day essentially fasting whilst asleep from say 10pm to 6am, waking and drinking water or black/green tea or black coffee until 12pm first meal again.
Other popular approaches are whole day fasting once per week, and sometimes longer.
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Mindless munching - part of everyday life? But should it be and what impact do these habits have on our life?
We are all guilty of it… the bad habits of grabbing some food and rather than sitting at the table for dinner (like our parents got us to do when we were young) we combine mealtime with other ‘tasks’.
The most common being scrolling your newsfeed or insta roll, catching up on T.V programmes, trying to do some work on a laptop next to you in between mouthfuls, calling people on the phone and even driving!
Doesn’t seem that bad right? I mean, actually it’s a pretty great feeling to be multitasking and GSD.
But, eating habits like these could have an impact on our health later down the line, even if we are eating relatively good foods right now.
Eating (and the time leading up to that event) should be a stress free and relaxed affair.
We should be present in the act of eating and smell, taste and appreciate our food.
I reckon some meals you wolf down and don’t even fully appreciate the flavours because food is just fuel right?
The ‘Diet’ fad.
What images does the word DIET conjure up for you?
Restriction of all the things that you love or bring you some joy?
Starvation on very little food and always feeling like you’re ravenous?
Or perhaps you think of diet shakes, pills, potions or detoxes?
Well, according to the English Dictionary the word DIET has the following definitions:
1 The kinds of food that a person, animal, or community habitually eats.
e.g ‘a vegetarian diet’
2 A special course of food to which a person restricts themselves, either to lose weight or for medical reasons.
e.g ‘I'm going on a diet’
We like to refer to diet as the first definition, as a broad term for what we eat and drink on a daily basis.
But the word has far deeper meanings to many people and can also trigger emotional responses, especially if used in the form of the second definition.
If you’re someone who has followed a ‘diet’ and failed to get the results you wanted…
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What to do if your results start to slow down or grind to a halt...
“Why are my stubborn body fat areas so damn stubborn to shift fat from?“
If you’ve ever asked yourself that question you must not be doing the exercises to target those
specific areas or need to do more of them right?
We hear the request for more ‘abs’ exercises in sessions many times, as ‘that’s the area I need
shift fat from most’!
But, by doing a ton of ‘abs’ your not gonna shift a whole lot of belly fat and see a glistening 6 pack
anytime soon. Sorry!
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Does it sometimes feel like you’re trying to juggle elephants to be able to fit all you need to get done into your day?
I’m sure we can all relate to wanting or needing to do certain tasks but either falling to the easy option or getting distracted (usually by social media feeds)!
Being productive. Which can also be described as being efficient, having good work rate, capacity or output. Opposite of this is idleness and being unproductive
As busy PT’s we can relate to the daily struggle of ‘fitting it all in so we’ve put our heads together and collated a few key ‘hacks’ you can implement straight away to make sure your next one is a success.
Chances are you’re woken by your phone alarm so it’s easy to get distracted by texts, emails and social media right from the get go. However, if your alarm clock is a small child or two, then you’ve a whole host of other morning distractions going on before you even begin getting yourself sorted for the day, meaning the first ‘hack’ is all about the night before…
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