Double Feature Questions from Jeanine:
Gary:
Hi Jonathan I love the show and find it very helpful in keeping me motivated and at least a little bit consistent getting to the gym. I’m not sure if you’re the right person to ask but my question is this, I wake up at a reasonable hour, but can’t seem to get out of bed in the morning how can I force myself to get out of bed?
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About 6 weeks ago we started advertising on Facebook for our in-home personal training services here in Ottawa. Our marketing strategy is pretty simple, we show our audience an effective exercise for something specific like posture or give them a useful fitness tip they can use in their own workouts, at the end of the video we have a form people can fill out if they want us to contact them for more information about exercise in general or about personal training in their home. In the last couple of weeks something very interesting has started happening, before I can ask the person anything about them or the fitness questions they have, I get some variation of this response, ‘You know what, I’m really swamped right now and I don’t have time to exercise, call back some other time. From my experience this is code for, don’t talk to me ever again.
This is a really common occurrence, common enough that I decided to do a whole show about it, if you’re having trouble finding the time to exercise you should listen to this episode because it’s short, sweet and is going to give you some strategies that you can use right away no matter how busy you are.
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A really common question I get from people is, ‘what exercise should I do for this?’ or ‘what exercise is good for that?’ and the truth is there is really no one good exercise that's good for one singular result, what’s more important is how frequently you do the exercises, how you lay it all out in your program or the combination of all the exercises you do together is really the best way for you to get the results that you're looking for, whatever they are. Today we’re going to talk about how to design a basic strength training exercise program, the different exercises that should be in it and how to put it all together. If this sounds like something you want, don't go anywhere.
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Your First Exercise Program Video and Routine Download
This is the short story, of the birth of our first child. This episode is very different from our other episodes and probably not a good place to start if you're a first time listener.
We work with a lot of people who are trying to lose weight or become stronger and get in better shape. When we first start working with them we talk about the importance of them being able to control their environment. The problem is that once we talk about it and we feel like our clients understand they'll say, ‘Now that I understand I don't need to worry about controlling my environment, because now that I know what my tendencies are I just won't do it and I will do what I’m not supposed to, instead.
Unfortunately this mindset change turns a relatively easy strategy to follow into one that is almost impossible. It is much easier to control your environment than it is to rely on willpower especially when you’re first starting to make a change. That’s what we’re covering today, so don’t go anywhere.
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When I was a teenager I used to work in a lumber mill, where I would have to carry big logs around the yard and put them in designated areas depending on whether or not they were being turned into boards, studs, scraps or whatever. Now these logs were so big it would often take 2 or 3 of us to carry them to their designated spot, but once they were cut into smaller pieces then one of us could easily carry them to wherever they needed to go after that, we called this process chunking and it turns out you can apply it to your fitness program in a multitude of ways to make it easier, pun intended, let’s cut to it.
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We’re back with another Free Wheel Wednesday’s where we answer 3 of your questions rapid fire style. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut to it.
Q1: Haley - What are the top 5 exercises I can do in my apartment to get in shape?
Q2: Grace - Why is it bad to do ab workouts every day?
Q3: Ian - What is the easiest ways for a ‘hard gainer’ ectomorph to gain weight?
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The concept of making a change is really simple if you want something to change you just change it. If you want to lose weight you eat a higher quality and lower quantity of food, if you want to become stronger you do strength training exercises, but as you and I both know making these changes isn't easy in fact for most people it's downright challenging. It's why we started the show and it's what we're talking about today, how to use pain points to make a change and some things you can do to avoid those pain points altogether.
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Almost every diet I’ve seen and most healthier lifestyle changes that involve losing weight usually require you to restrict your diet in some way. This makes sense because usually to lose weight you have to either eat less food, different food or most likely a combination of the two. The main problem with restrictive diets is just that, they’re restrictive if someone tells you that you shouldn’t or worse can’t eat something you immediately want it. Today we’re going to go through a new strategy that doesn’t restrict anything, I know it sounds hokey, but hear me out for this one.
Also it’s Funday Friday so stick around, because we are giving one lucky listener that left us an iTunes Rating and review a free lifetime membership to our online fitness and lifestyle design community. Alright now let’s cut to it.
Mike T. Nelson: http://miketnelson.com/about_mike_nelson/index.php
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We’re back with another Free Wheel Wednesday’s where we answer 3 of your questions rapid fire style. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut
Q1: Dan - What is the best routine to get six-pack abs in 2 months?
Q2: Trish - What can happen if you don't get enough sleep?
Q3: Mandy - I want to do pull-ups, but physically can’t. What’s the best way for me to start training?
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Most people have trouble making a change stick, this often leads to frustration and feeling at a loss that you can't get the results you're looking for or stick to the changes you’ve tried to make. For some people this is losing weight, for some it's becoming more active for others it could be getting stronger. Regardless of the results you're looking for or the changes you're trying to make they almost always need to come incrementally. Today we’re looking at the push-up and how the process for achieving a higher difficulty of push-up is the exact same for making a change anywhere else in your life.
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We all talk to ourselves, in fact have entire conversations with ourselves, I might even go out on a limb and suggest that we talk to ourselves way more than we talk to other people, hmmm what am I going to have for dinner tonight, Gerry has hockey and I didn’t take anything out of the freezer, but we do have fresh asparagus, and maybe we’ll try it with that new quinoa pasta I found, hmm where does quinoa come from, my trainer says it’s a carb, but I could have sworn I read somewhere that it’s a nut or is it a seed, yeah it’s a seed.
These types of conversations happen in a flash in our brains several times an hour and possibly a minute, so yeah we talk to ourselves a lot. Most of it’s pretty harmless like I talked about in the above example, but what about when we use it in a way that has a negative impact on our behaviour, especially when we’re consciously trying to make a change, that’s what we’re covering today, and if you want to talk to yourself differently you need to listen to this episode.
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Q1: Inna - Is it true that when you miss a meal your body goes into "famine mode" and stores more fat from the next meal than it normally would?
Q2: Zach - Does being overweight affect actual effectiveness of lifting weights?
Q3: Brent - Are there ways other than using the hanging bar, planking, and yoga to exercise without moving my body?
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