Off?

Off day? Off week? Off year? I don't mean a day, week, or year off from working out, although it can apply. 

You have had an "off day", perhaps an "off week", and if you are like me, you've even had an "off year".

Everyone has these: your role models, your favorite athletes, even the person you think has their life most together.

Even if you live a healthy and positive lifestyle, you will surely wake up to one of these discouraging types of days.

Just remember nothing lasts forever. 

Bad doesn't last.

Good doesn't even last.

When I'm having a miserable day, I try to excite myself about the next day.

The next day is a new day, and anything can happen on a new day.

Sometimes you just have to grind through a day, or a week, or a year. Just don't make it a lifetime.

Reset each day. Put the past behind you and formulate a plan to avoid feeling dejected.

PR Every Day

The gym is an amusement park and your progress is a roller coaster ride.

There will be days you feel up high and invincible.

There will also be days you feel down low and pathetic.

Some days everything feels hard.

Some days your motivation is absent.

Some days you feel you can't do what you did just a month ago.

Some days you feel you aren't getting better at an exercise.

Some days you feel you are beginning to go backwards.

Some days you think "How did I do this before?" or "I'll never be able to do this."

I've been there so many times.

Confidence is low.

Frustration is high.

These are the hardest days to stay the course.

On days like these, it is important to improve upon something, even though it will feel insignificant.

Don't be picky with what it is...

It doesn't have to be hoisting max weight.

It may be cranking out more reps than before.

Or it may be an extra set.

It might even be the use of better form.

Even if the rest of your workout was junk, if you're able to PR in anything for the day, it is a job well done.

The seemingly insignificant daily improvements are what lead to long term successes.

Set some kind of PR today.

Do something today that you didn't do yesterday.

Do It Right or Do It Again

Today I listened to a podcast that featured a former Navy SEAL. 

At one point in the conversation, he said there's a phrase they use in the SEALS - "Do it right, or do it again." 

I love it! 

Imagine how much time and stress you would save yourself if you fixated on doing things the right way.

Write an acceptable paper for class, or re-do it.

Clean the kitchen to your Wife's standards, or clean it again.

Take care of your health now, or overturn your poor health later in life.

Put down the cheeseburger at lunch, or put down the cheeseburger at dinner.

Learn to lift weights correctly, or learn to lift weights correctly after your injury subsides.

Get your body in shape for summer, or do it again next summer.

Quit wasting your time doing things half heartedly, failing, then having to do them over. 

Do things the correct way the first time.

Down 47 lbs. In Less Than Six Months

Bill Ahern began training at my gym in December of 2015. 

As of May 17, 2016, Bill has dropped 47 pounds. Losing this much weight has allowed him to improve across the board - resting vital measurements, body composition, posture, flexibility, strength, endurance, confidence, etc.

Two specific indications of his health improvements that excite me the most...

1. His ability to perform chin ups. I now have to sling a band around him to provide an adequate challenge. 

2. Improvement in his jumping and landing mechanics. He is able to be "lighter" on his feet with jumping and footwork drills.

I do not take the credit for Bill's success - the credit goes to Bill himself.

He is the one that has put in the work, and now is the one to reap the rewards of being stronger and healthier. 

Bill's mindset and habits are the gold standard that anyone seeking a fitness goal should adopt... 

He understands that changes don't happen quickly.

He has made entire lifestyle adjustments, not only adding in exercise.

He doesn't skip workouts.

He pushes himself and takes accountability in his own training.

He is coachable - willing to try anything you offer him, and listens to, and applies your suggestions.

Bill normally gets to the gym 3-4 days per week. When he is away on vacation, he asks that I send him work outs which he does on his own. 

Bill also works out at FXB several times per week, and is very active with his dog in his free time.

Congratulations, Bill, and keep up the great work!

-Drew