Unleash A Winning Mindset with ChrisFit Unleashed

1. Dehydration

2. Lack of rest

3. The energy of your thoughts ( lack of preparation ) ( the thought of “not feeling it” ) (Thinking ahead of other tasks)

4. Procrastination (phone, conversations, etc.)

5. Skipping more days than you should.

What did your 2022 teach you? 

Every year we all set a New Years Resolution, the idea of being better is always nice until we lose either the vision or the motivation to stick to it. Here's what you should do to make sure this time not only you achieve but exceed it!

1. Abs are made in the gym, not the kitchen.

Abs are muscle, and just like in order to grow and develop muscle you must train them.

What you eat, is what will reveal or hide your abs. Many people avoid training abs and if they do, they’ll keep their ab training at a minimal.

2. Avoiding carbs is the best way to lose weight.

Avoiding Carbs can help lose weight, problem is people don’t know what exactly contains carbs or will excess with other food that makes it pointless. When I’m talking about going carb-less, I don’t mean doing Keto.

You can avoid carbs and lose weight, but if you slip and aren’t aware of “reverse dieting” you can go from losing x amount of weight and then gaining it back and some, in less than half the time it took you to lose that weight.

3. In order to grow, you must lift heavy weight.

For a beginner, any weight will provide results. The problem today now, is that our social media feed is filled with people pushing and lifting 2-4 plates. And people admiring the physique of these great athletes will jump straight in to heavier weight in hopes they too one day will be like them in a short time frame. Though “lifting heavy weight is what make you grow” is far from the truth.

Episode #53 – 5 Reasons why you’re struggling with your “meal plan”

1. Going grocery shopping in an empty stomach

2. Believing your going to stick to it for sure after this “one time”

3. Your support system keeps pulling you back

4. You don’t have prepped meals.

5. Your daily deeds lead you to your next decision

Bonus

YOU DON’T HAVE ONE

Split Training System: A type of training that divides training sessions by body regions, pushing and pulling days, antagonist body parts (muscle that oppose each other are trained in the same workout), or movement-based splits (in which one compound movement is performed each day). These are just a few examples of different splits, but the list goes on.

Split Training is highly effective for beginners. Beginners can get away with doing a full body workout and doing just one set for each muscle for their very first exercise. However, the gains from a full-body session taper off rather quickly, necessitating more advanced protocols.

Superset: When two exercises are performed consecutively without a break.

Giant Sets: Combining three or more exercises without resting between exercises

Rest Pause Set: Rest pause training breaks down one set in to several mini-sets, with brief rest between each.

Drop Sets: A technique in which you rep out a weight, quickly reduce the weight, lift again to failure. At a desired number of drop sets.

Pyramiding Sets: Involves Performing Sets Consisting of high reps at the beginning of the workout (base of pyramid) working toward the top of the pyramid by decreasing reps and increasing weight.

Reverse Pyramiding: The opposite of traditional pyramiding; the base is the heavy weight and you increase reps and decrease weight as you work your way up the pyramid.

High -Volume Training and sets consisting multiple movements, or triple sets are used by body builders to prompt more muscle growth.

These advance tactics engage full body training sessions by are challenging due to immense neural, mechanical and metabolic demands placed on the body.

It is recommended to shift a full body training to split system training. A program that divides your muscle groups in weight training. Different body regions, movement patterns or intensity prescriptions. This will allow for maximal muscle stimulation while permitting time fore your body to recover.

If you train the same exercises repeatedly through out the week with a goal of accelerating neural adaptions, you may eventually get discouraged and fall in to a plateau real quick.

A very classic program that I recommend for beginners is the 5X5

Which is performing 5 sets of 5 repetitions of squat, bench press, and power clean done three days per week.

You could try to do each lift at full tilt during each session, but you will find yourself having a physical and mental burnout real quick.

Alternatively, you could fluctuate the training stresses through out the week while still ingraining movement patters, necessary to expedite neural adaptions, by alternating heavy, medium, and light, for each movement.

Example would be:

Monday:

Power Clean – Heavy.

Squat – Medium

Bench Press – Light

Wednesday:

Power Clean – Medium.

Squat – Light

Bench Press – Heavy

Friday:

Power Clean – Light.

Squat – Heavy

Bench Press – Bench Press

We live in a time where everything can be given so fast and delivered in the palm of our hands. Our behavior to patience has dropped and causes many people to become easily discouraged.

The thought of how long something may take and how much must be done to arrive where we want to or have what we desire. It causes anxiety and even envy when you see someone having what you want.

You want to lose 30lbs, but it may take over 3-6 months of exercise and diet to get there.

You want to have the career of your dreams but you need to study and do endless amount of school work for the next few years just to get the degree you need only to qualify for the position.

The business you want to start may take a year or two or more to become the successful business you wish to run.

All of these thoughts pushes people back and even invite fear to guard the gates of your dreams. Yet time flies and will move forward whether you choose to move forward to what you want or not.

The journey of a thousand miles begins with a single step.

There is no shortcuts to your goals, but there is mentors who can guide you to get there sooner and even further than you trying to figure it out on your own.

When you take your first step you become closer to the success you vision and desire. When you fall in love with the journey more than the destination, you will realize of your capabilities and even grow your dreams and goals than you originally had in the beginning.

Don’t look to far out in to the horizon, that will cause you stress and even imagine scenarios that do not even exist. That’s just fear whispering in your ear saying “Take it easy”, “Let someone else do it”, “Are prepared for that failure and do all of this for nothing”.

Live in the present and be productive in the moment. Set a plan along with a strategy to that will help you stick to the plan.

Building strength doesn’t happen overnight, becoming educated doesn’t happened one day to the next. But each day, each page, each rep, each practice you will improve little by little and build wisdom through the experience. Don’t dread on your journey of a thousand miles, because your already on one and you can either be the writer of your story or choose to let life to write it for you whether your story or not.

How often do you hear or tell yourself –

“One day Ill write that book,

start saving money,

Open the business to be my own boss,

Lose the excessive fat and be healthier with more energy.

How long have you been planning this?

Dreams keep get put aside UNTIL the conditions are right.

I guarantee you that the conditions you’re waiting for, will not change or be better by next week, or next month and most probably next year as you keep waiting.

Stop stressing about the “perfect conditions”. You can take your first step today RIGHT NOW or keep sleeping on your goals while time continues to move forward with or without you.

The Darkness of a break up, sheds attention to loneliness, Regrets, feeling unworthy, insecurities,

The Darkness of financial problems sheds attention to loss of value, victimizing self-thoughts, self-doubts, Stress, instability which leads to feeling like your failing at life.

The Darkness of Betrayal brings trust issues, toxicity, isolation, a guard that blocks out everyone including the ones we love.

The Darkness of Abandonment, The Darkness of a lost life, the Darkness of bad experiences etc. It all brings out the worse of ourselves, but only as much as we allow It to.

What do you get out of the darkest places?

When your world feels like beginning to fall apart,

When everything you thought you once knew, feels like it no longer makes sense.

What do you get out loving your best, trying your best only to be told or feel like its never enough?

What you get is the next best thing.

As the saying goes it’s a blessing in disguise.

I often come across a tiktok or Reel where in the audio the say

I asked god for strength

And god gave me difficulties to make me strong

I asked god for wisdom….

And god gave me problems to solve

I asked god for prosperity…

And god gave me brain and brawn to work…

I asked for courage

And god gave me danger to overcome

I asked for love…

And god gave me troubled people to help.

I asked for favors

And god gave me opportunities

I received nothing I wanted

I received everything I needed.

When your world feels like its falling apart, you’re just building a new one & moving to the next chapter of your story. This is part of you evolving to either a better you or a bitter you. Not everyone gets out of the darkness, not because they’re forced to stay but because they choose to remain in the shadows.

Pain will always be inevitable, but suffering will always be a choice.

Forewarning this episode may get dark, it may get personal and it may hurt.

Today’s episode isn’t like all the other motivational or educational episode. In this episode, we’ll be going over what winners don’t talk about. The demons successful people hide. The painful truth behind my story and perhaps many others who may relate, but just haven’t stepped in to the light to speak about it.

This episode is dedicated to the people who have a certain public image and now feel they must live up to that image 24/7 no matter what.

This episode is dedicated to the people who are currently going through this and feel lost and alone through these times.

This is to the moms and dads that are doing everything they can for their kids and/or partner. Where you’re feeling stressed, overwhelmed, but don’t want to worry those whom you love and care about. & unfortunately….sometimes that backfires making your efforts feel worthless.

The Dark Places.

Where does the darkest place come from?

Our darkest places come in so many different shapes and forms. It is not forgiving and it doesn’t not have any preferences to any race, gender, height, weight. The darkest places does not play fair and it doesn’t go light on anyone.

It often come from

- Breaks up

- Job Termination

- Betrayal

- Abandonment

- Losing the life of someone whom were close & dearest to our hearts

- Terrible Past experiences that feel impossible to speak about

- It can even come from bottled up emotions and stress that fills up like a water balloon but eventually pops.

-

Many of people put up an act and try to carry a certain image that is expected by the eyes and ears that aren’t their own.

Only adding more weight to everything else that they’re already carrying.

They try their best to not worry anyone and feel as if their own stress will become someone else’s problem or a certain burden. They try hiding it by doing things they don’t want to do. They volunteer or never turn down favors they have no interest or energy for. They smile to the world as if today is the best day of their life. Some can really hide it better than others & some want the world to know about it all over social media.

Successful people don’t like to talk about their struggles because of the fear of losing more than what they already have.

Winners don’t like expressing their emotions or heavy thought because of the fear of sounding or looking like a loser.

1. Eating too much or eating too little

Eating too much or too little is really an unbalanced diet. Eating too much such as stuffing yourself with endless amount of snacks or food because bored or because its just there right in front of you will have you consume an excessive amount of calories regardless of how much your exercise.

3,500 calories is equivalent to 1lb.

Running 1 mile usually only burns between 100-150 calories.

2. Calorie Deficit (slips) - You might be eating more than you believe. Just as I mentioned with the 1st reason, little things you eat will often add up! ESPECIALLY when it comes to sugar. It is a common mistake that people make that believe going to the gym running for 45 mins can out train the small slip ups.

3. Lack of sleep = Stress and lack of recovery

Lack of sleep will eventually catch up to your body, not only with your energy but recovery and metabolism as well. I understand sometimes having a real busy day and just seeking to have an hour or two to yourself after a long day can have you feel a little better, but if its costing your sleep, it may dig you in to deeper discouragement & disappointment which may lead you to stress and even depression.

4. Type of Body = Type of Exercise

Everyone’s body type is different, well its actually measures down to three types of bodies. Regardless, if everyone did the exact same workout with the exact same nutrition intake, Everyone’s body will have different results.

The 3 different body types are Ectomorph, Mesomorph and Endomorph.

Now there is a mix such as ecto-Mesomorph & Endo-Mesomorph, but we’re going to stick to the 3 main body types.

You can always check out Episode #24, if you’d like to know more about the body types.

5. Lack of water

Lack of water will affect your metabolism and as well your energy. 80% of your muscle is made of water. And the less muscle your have = the less calories you burn. Your body needs water for energy and to keep your body functioning the way as it should. Your body needs the energy it receives from water to burn your calories and fat through out the day.