fat loss

Why Didn’t Anyone Tell Me?

When I was a kid I wasn’t driven to workout at all.  I did play all the sports in my town but that’s because I loved to play.  It was until high school that I started watching “Yo Mtv rap” and “MTV Spring Break” that created the desire in me to look awesome with my shirt off.  However, I realized that what I wanted to look like wasn’t just going to happen.  That’s when I bought one of the Tony Little AB gimicks because I wanted a six pack.  The next trend I followed was just lifting weight.  I did basic movements : bench press , bicep exercises and tricep exercises.  What about my legs?  What about legs bro?!

Dumbbell-Bicep-Curls

My goal was to look good or what I thought looked good.  The fact of the matter is,  I never achieved this goal.  I did get a real good pump each day I did chest and arms but that did not last. .  I really didn’t want to do all the work  nor did I  know what that really meant.   When it came to nutrition I would skip breakfast daily, drink pepsi, eat pizza pockets.  My mom did prepare solid meals for dinner with meat and veggies, but that was one meal of the day.   No one told me that nutrition was a  huge part of the looking good also!

I’m giving you a background on myself growing up because if you knew me today this wouldn’t even make sense at all.  It is 100% opposite of what I do today.  On a daily basis I have breakfast, snack, lunch, snack, dinner and snack combined with a lot of water.  Don’t get me wrong you will see a soda in my hand on a very rare occasion, I adore pizza but will not put a pizza pocket to my lips again!

Back to the whole purpose of this article.  In the grand scheme of things I wish someone told me  that the benefits of working out were not just for physical benefits.  There are so many more benefits that working out  gives you and physical transformation is just a small percentage of it.  Growing up I was very insecure, low self-esteem, chubby (soft body), did not make eye contact very much, not very out spoken, not very confident and the list could go on.  These things carried on with me until I graduated high school.  Things did not change very fast but they did start to change as I started to workout and later on started to push more weight I never fathomed to be able to do.  The real change happened that I could notice immediately when I started doing CrossFit.  My goals in life seem to be getting broader and the self confidence I started to accrue was incredible.  Prior to CrossFit I had never felt “bulletproof”, but now It’s a regular thing.  The downfall is that no one is really bulletproof.  BUT If you attack projects at work, house chores, etc without fear of failure think how effective you will be!

 

Benefits of working out and doing things out of your comfort zone:

-Self Confidence

-Fear of failure decreases

-Motivation to be active

-Increase your community

 

Now that you know my background you can now see what I learned and hopefully be successful a lot sooner than I was.   I wish someone would had told me that it’s not all about what you look like from working out rather what it does for you over all!  The truth is that looking great is an end product of all the hard work you put in but isn’t the reason why you workout.  I have had some really crappy days that feel so dark and the last thing I want to do is go do a WOD but  if “Scott from the future” could tell me how awesome I will soon feel then I’d feel stupid for trying to get out of my workout.  Anytime after a workout I feel like a rockstar.  Why?  Endorphines!

The best thing is having an awesome training session and realizing that no one can take that away from you.  I’ll never forget the day I pulled a 445 deadlift, hang cleaned 235, did all my double unders unbroken, finally snatched 175 or did my 1st muscle-up.  No matter what happened that day it was not going to be effected by anyone.  This benefit will also carry on throughout for weeks, months and years!

Truth is that life happens.  There are ups and down.  Friends come and go.  There are awesome weeks and crappy weeks, but the workout will always be there and will always be hard.   That’s really encouraging because whatever you do in a workout it will never be given to you.  You will always have to earn what you do.   When you start feeling better you will always look better.  That is why working out to look good is such a false hope. I wish someone told me to lift heavy weight, play sports and do things that make me feel uncomfortable because that will give me self confidence, social skills, leadership skills and that will make me feel comfortable in my own skin.

So in conclusion, don’t run, lift weights, do CrossFit, or anything regarding fitness to “look good” do it because it will help you feel  better about yourself overall.  That on itself is a reason to workout!

Establish A Goal, Then Plan Accordingly I Progenex I Mercer Island CrossFit 5K WOD Challenge | Seattle CrossFit Coach in Queen Anne

 

If you are like 99.9% of people you have a destination you hope to achieve with your workouts.  The typical process is 1) You feel tired of your current status 2) You get sick of that feeling way 3) You verbalize your sick of it to a friend or just out loud and 4) You go and do something about it.  So, what phase are you at right now?

Regardless of where you are at right now the thing that is most important is what is your PLAN?  The typical gym goer (75%) never achieves his or her goal.  When the New Years resolutions coming strolling in January health clubs are busy because there are destinations and bodies types desired.  Back to the stupid numbers again, 75% of gym goer never see any changes, the remaining 25% is broken down to 15% of gym goers who by sheer luck see change because they are copying someone else and the last 10% (I call the elite) accomplish and establish success.  Now why do all these numbers matter?  They don’t really, but what does matter is there are about 85% of gym goes or individuals with an active desire who do not ever taste full success.  Why you ask?  I’ll tell you why………No Plan Of Action With Vision!!!!

Plan of Action with Vision

Having a goal is 100% pointless if you don’t have a plan.  Having a plan will help you not cheat on your nutrition, help you make it to the gym on the days you are exhausted, help you push harder in your workout when you body tells you to stop and help you kill the voice of negativity.  The reason the 10% of gym goer achieve success is because they SEE their goal, they ARE their goal and they Are their goal before it even happens.  If you can not see past where you are right now you will NEVER get to your goal.  This is why you MUST plan your goal(s) out to the fullest and most detailed.

 

How To Make A Plan

The first thing you need to do is go to a place without any distraction so you can fully concentrate on yourself.  If you are mom this makes sense.  So if you are mom get a babysitter, let dad take the kids to the park or just wait for until the kids are napping.  If you do not having any distraction specific just go to a place you can focus.  Second, grab a a tablet with pen and write everything you want to accomplish (don’t hold anything back) and allows yourself to visualize you at your goal.  Once you have everything on paper this is when it gets fun.  Start breaking down when you will start achieving your goals or meeting your check points.  Follow my steps below:

1) Break your goal down to specific dates (example: weekly to monthly check points)

2) Establish what you will do each day/week that moves you closer to your goal (example: nutrition planning/meals and workouts)

3) Set up a social network platform that you will post on a daily basis.  This will establish public accountability. (example: twitter, facebook, blog,etc)

4) (Optional) Purchase an outfit that you can not fit into currently that you will when you hit your goal, register for an event (triathalon, competition, etc),  or set up a vacation destination where you will wear minimum clothing

5) (Optional) Pick up any supplements, protein powders, vitamins that will assist your journey.

*If you know me personally I am not big on having a huge bag of supplement but I am a fan of using products that work and assist you.  I will drop a few links below that I HIGHLY recommend.

PROGENEX REVIEW

UPCOMING EVENT

All of these step are very vital to succeeding!  If you have any additional questions or if you have a unique situation please contact me at coachscott@stonewaycrossfit.com

StoneWay CrossFit-"Looking Better Naked Challenge"

In May, StoneWay CrossFit will be holding its 1st Looking Better Naked Challenge. The challenge will be open to ALL StoneWay CrossFit and Fitness Lab members.

What is it and why?

The Looking Better Naked Challenge is all about living healthy, feeling better and looking awesome naked. This challenge is 6 weeks and is for EVERYONE! It’s strictly about changing your appearance and not based on pounds. The man and woman with the most transformed body will be determined the winner. Eventhough pounds are not the focus, you will see them drop, it will vary between 5-15lbs, some may also experience weight gain (in a good way). Either way, this will be a great way to kick start your looking better naked body!

What are the Rules?

1) Nutrition Seminar/Initial Photo Shoot- Saturday, May 1st @ 8am (before 9am class)
-Make up Photo- Monday, May 3rd- Saturday, May 8th

2) Contest last 6 weeks (May 3rd-June 19th)
3) Costs: $30
4) Each participant will have a before and after photo
-Frontal/side/back shot
-Men-shorts
-Women-shorts and sports bra/bikini

5) Must be present at ceremony on Saturday, June 19th to be eligible to win the contest
6) Person with the most improvement takes the prize!
7) Person with the most improvement by change of appearance takes the prize!
8) A person can participate in the contest and not have photo taken (but you cannot win any prizes)
9) Must have “After” photo taken between June 14th-17th

Will my photos end up on the StoneWay CrossFit site?

No photos will be posted on the internet or used for marketing without a participant’s permission. No photos will be on display at the gym. Only the participants will get to see the before and after photos

StoneWay CrossFit Nutrition Seminar

We will be meeting at 8am for our Nutrition Seminar along with posting our nutrition seminar on May 1st, 2010 online. In this seminar you will be given list of good foods and bad foods, Paleolithic and Zone diet information, meal planning tips, and a website you can post your food so other can see your foods and you can see others. You are not required to attend or watch this seminar but are highly encouraged. After the seminar we will be having a “before” photo session. Each week we will post a client we interviewed so they can share helpful tips for the journey.
How do I sign up?

You may sign up on the day of the photo shoot, but to help us prepare it would be helpful if you signed up via email (coachscott@stonewaycrossfit.com) ASAP! You may pay with cash or check on Saturday May 1st. Feel free to invite any friend or family members to join in on the fun. When you sign up, your name will be put on a list along with the best email address to reach you. We will send out all documents that will help you prepare and succeed in this challenge.

We will be encouraging everyone at StoneWay CrossFit to join the challenge. Any link or helpful tip we have, we will pass to you through your email. We will share people’s experiences throughout the challenge with personal interviews that will hopefully help and encourage you. Other gyms that have done similar challenges have found that the folks who log their food intake and share their log with others are the most successful in the challenge.

Obviously, a potentially huge cash prize would be awesome to win, but in reality, everyone who participates and completes the challenge will be a champion Nutrition is the foundation of being fitter and ultimately living a better life. The Looking Better Naked Challenge is a step in the right direction. Our goal is not to stop this “fashion” on eating good and living better after this 6 week challenge but to start a trend of clean living for life. If you eat well and clean you perform a lot better in everything you do!

End of School Party

June 19th will be the day we all meet up and determine the winner. Ceremony will begin @ 10am. We will all go over everyone’s before and after photos then we will vote. We will be voting on who has made the most dramatic change. Both Males and Females will be in different categories.