Fitness For Freedom Tips

Let's picture this for a second, you're in the gym you're exercising, you do a bit of jump rope, then you quickly shift to lunges, then to a plank, you hop up into squats, then you hit the floor to do some push-ups, you're working hard, you feel your heart pounding, you start to feel yourself sweat, you see a drop hit the floor and you think...

Endure by Alex Hutchinson

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I was training a client the other day and she was talking about how dissatisfied she was with how she felt, she wasn't happy with how things were going, as in how she's not able to do some of the things she could do even as recently as last year and she still can't find the motivation to do some exercise on her own. Before I could say anything, she then followed it up with, 'I think I might like to walk, but I can't go far enough for it to make a difference!'...

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I started hitting the gym back in September 2017, I was very weak back then so I started with 30 lbs overhead press and now have made very little progress, that is after 11 months I've reached 80 lbs now and the progress seems to have halted . What should I do? M 19 Started at 140 lbs now after 11 months am 150 lbs Height - 175 cm

I think most people can relate to this in some way, where you start exercising and you feel week at first, but you stay relatively consistent, then over time you get stronger and stronger, but eventually you get to a point where you stop making progress or hit what I would call a plateau. The real question this person is asking is, What do I do when I plateau? In this case it's about the shoulder press, but the same principles always apply regardless of the specific exercise you're doing.

The Shoulder Support Exercises

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I was working with one of my clients the other morning and they were talking about how during the week they had tried to or had good intentions of doing some exercises on their own, but they were unable to 'drum up' the motivation to do anything. Before I could get in there to ask my questions, about what they thought they could do differently to make the exercise more manageable or help them find some motivation for the next time, they followed it up with this question - Jonathan, How do you stay motivated to exercise?

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I've lost some weight, but when I look in the mirror all I see is my fat and how fat I am.

I'm in smaller clothes, but I'm still disgusting. If only I could lose all my weight then I would be happy.

Betty, can you take me through your inner monologue, what else do you tell yourself when you look in the mirror.....

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'I'm not as strong as I used to be. I really need to start exercising, but exercising is so hard'

'I know I shouldn't eat this, but it tastes soooooo good'

'I wish I could get out of bed early, I know I would get more stuff done, but staying in bed is so cozy'

Does any of this sound familiar? Of course it does, it's that little little voice inside our head that says.....

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I have a client I've been working with for about 6 months now, she had been working with another trainer for about a year before that and lost a lot of weight right out of the gate, but had plateaued and she contacted me to switch things up or get a new perspective. This is a common problem for a lot of people, I thought I would cover it here, share my approach, show how it's a bit different and talk about the results, which I think will be surprising for most people.

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Here's the email question from Slow Progress Sam we'll call him,

I'm a 33 year old male that weighs 167 lbs. and is 28% body fat. I've been dieting for 71 days and lifting weights for 40 days, following a very basic beginner strength training program. My stomach has gone down, but after strength training for 40 days shouldn't I look more muscular?

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Of course this is all well and good, but what if you're red lining all the time or you're maxed out from the time you wake up in the morning until the time you go to bed at night? If that's the case you can zoom out as far as you want, but that's not going to be helpful for you. Today we're going to go through a few things to consider or look at in your life and give you some strategies that can hopefully help you make some better or at least healthier decisions.

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When we do an assessment or an initial intake with a new client we go through their goals, expectations and generally what they're looking to get out of our relationship and an exercise program or fitness routine. Through this assessment we usually cover how much the person may or may not have exercised in the past, how active they currently are and what barriers they may have to starting an exercise program. What we've found is that two of the biggest barriers are a lack of time and motivation. I would even make the argument that a lack of time is probably a lack of motivation as well, at least in most cases, but not always....

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