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How Seriously Should You Take Your Training?

How Seriously Should You Take Your Training?

Thinking Emoji

 

We’ve all been there.. We’re motivated, we’re ready to go, we’re really going to change this time. Time to get back that body you had in high school, or college, or whenever it was that you peaked. And when are we going to start? On Monday.. It’s always Monday. Your friends came over for a barbecue on Sunday, and Saturday you were recovering from Friday night so you couldn’t start then. So Monday it is.

 

Even if you’re already in a regimen we have moments, or ruts, in our training where we seem to just be going through the motions and not making any progress. A lot of times the reason isn’t that we aren’t putting in the work, but that we overreact to small speed bumps. You were counting macros at the barbeque on Sunday but then dessert came out, your eyes lit up, and that’s the last thing you remember. So after that, you just stopped counting. You decided to pick things back up on Monday.

 

What if I told you that you could have your Aunt’s famous dessert at your family cookout and not have to feel bad about it? I’m not talking about “if it fits your macros”. I’m not talking about macros at all. I’m talking about setting up the goals that are right for you.

 

So let’s get into it… First and foremost, what are your goals? Are you a weekend warrior who puts in 60 hours a week at a job and then crushes it on the weekends to stay healthy? Or are you an aspiring fitness athlete who is looking to compete? As you can imagine, these two scenarios are gong to play out with two very different goals. These are two people at opposite ends of the spectrum just to make my point, but there are stages in the middle where most people find themselves. We’ll go step by step and you can decide what category you fall into, and how you can decide how to follow a program from there.

 

Category 1: I just want to be healthy

 

A significant portion of the population will fall into this category. These are the people who have full time jobs on top of full time jobs. They might be married with kids, or travel for work 90% of the time. Or they just might not care a lick about the idea of “fitness” and just want their doctor to give them good news every year. It’s ok to be in this group! It’s not always about aesthetics! SD Evolution preaches healthy LIFESTYLES. Not all of our clients are training for a competition. A lot of them just want to be healthy. And we love that. We are building a fitness COMMUNITY and that covers all goals being HEALTHY and in any way that any of our individual clients views that.

 

SO, what does this mean? What do you have to do? What don’t you have to do? Well, this might come as a shock to hear me say this, but you DON’T have to count your macros. You don’t even need to follow a fitness regimen. The guideline here is just making healthy choices. Here is where I would recommend using the 80/20 rule. 80% healthy, 20% “hey shit happens”. You ate healthy all week, cooked healthy dinners for your family, and then the cookout came up on Sunday and you had an entire plate of dessert. I’m ok with it.. If you had McDonalds all week and ate nothing but Hot Tomales (my favorite candy by the way) while you watched Shark Week every night, then no, I would tell someone to slap that plate out of your hand you shouldn’t eat all that dessert! The world we live in sees most people getting the 80/20 backwards. That’s a whole other topic and I won’t get off on a tangent, but you get the idea. As far as training, a workout program would be helpful, but it isn’t necessary. Maybe you like finding new hikes. You just got a pool and you love swimming. You just joined a basketball league at work. Those are all forms of exercise; they just happen to be so fun that you forget you are working out. With enough frequency and balance, those are more than enough.

 

Why would I say all this when I run a fitness business? Well for starters, because I’m honest. But even still, we offer programs that consist of lifestyle coaching. So someone in this category would still benefit from an online coach, we just wouldn’t be giving them workouts and meal plans. They would be getting outlines of how to make their current lifestyle healthier, and we would teach them how to incorporate those things step by step, as well as keep them accountable.

 

Category 2: I don’t want to compete, but I do want to change my body

 

This category is where the majority fall into. Not everyone wants to go stand on stage and lift heavy weights, or put their sculpted physiques on display. Some people just want to feel more confident. I want to look good naked, I believe is what a lot of people talk about from this stand point. They might have accumulated a few pounds over the years, or they never really did have a great body but they decided they wanted to set their sights on having the mirror make them smile. Either way, they are at a point in their lives where they want to make a visible change to the way that they look.

 

These guys have to go a little farther than the 80/20 rule. To change your body, the numbers have to add up. We have this down to a science where “if you do this, then this will happen”. There are a lot of calculations that go into this, but the most basic form is a topic called caloric balance. If you are in a caloric deficit, you will lose weight. If you are in a caloric surplus, you will gain weight. There are a lot of other things that go into this, and some of those things actually make my previous statement false, but I won’t bore you with the details. For the vast majority, caloric balance holds true. From there, it is also very important WHERE your calories come from. We’re not just talking about the specific foods, but the macronutrient breakdown of those foods.

 

That is why this group needs to track what they are eating. The simplest way to do so… Counting your macros. More advanced people in this group may not need to do so because they already have their meals planned out and prepped the same way they have been doing it for a long time. But most of us will have to do this on a day to day basis because we will not want to eat the same exact things on a day to day basis. Counting our macros allows us the flexibility to eat with diversity, but also gives us the structure to not overdue it on any one part. You can do this manually, or most phones will let you download an app where you can just punch in the food and the amount you had and BOOM, macros tracked.. **cough cough** “MyMacros+” **cough**

 

Your workouts should also be programmed in this category. You will need to track volume to ensure progress. You don’t have to go overboard, but knowing what you did last week, and how to increase it this week is pretty important. And again, this stuff doesn’t have to be all in the gym. A lot of the peeps in here like to do other activities in place of the gym. But making sure you reach a certain intensity for a certain amount of time during you basketball game should be tracked in order to make sure you are getting to the level you need to, to achieve your goals.

 

Category 3: I want to be the best

 

You want to be the best? You better work harder and smarter than the best. This category is where very few people will take it. Not a lot of people want to compete. The biggest, most shredded dude in your gym might not want to step on stage. He’s just there to be big and shredded, and that’s ok. But some people strive to be the best in everything they do, and they want something measurable to tell them that. That measurement would be which flavor medal you bring home from a competition. Anyway, this category is the easiest to talk about, and the hardest to achieve.

 

Are you tracking your macros? Yes… Unless you’re on a meal plan eating the same thing every day. In which case you or your coach determined your macros on day one and that is set until it is adjusted moving forward.

 

Are your workouts programmed? You better believe it.. One of the easiest ways to determine if your weight gain is lean mass or fat is to look at your lifts. Are they the same weight that you started with when you were 200 and you are now 210? That was mostly, if not all, fat buddy.. Sorry. How do you program for improvements? Very simply put, make sure you do more than you did last time. It could be an extra set, or it could be an extra 5 or 10 pounds on your lift. Your volume must grow for you to grow.

 

What category do you fall in? Are you doing the things you need to in order to reach your goals? Do you now know what your goals are? If you need help, you know where to find us…

http://www.sd-evolution.com/contact.html

Until next time,

Josh

Why the Evolution?

Why the Evolution?

SDEVOLUTION

SD Evolution. It doesn’t say FITNESS. It doesn’t say PERSONAL TRAINING. Nothing about it screams HEALTH AND WELLNESS. So if it doesn’t directly tell the consumer who we are, isn’t it bad branding? I guess that’s up to the opinion of the person answering the question. But I can tell you why our name is what it is, and what it means to us.

I’ll start with the easy stuff.. “SD”. Most people thought it stood for San Diego, where we started the business. It’s really Scutnik Daniele (our last names), but it also seemed clever that it was the same initials as San Diego, so we ran with it. That part doesn’t go much deeper. That was just our personal touch to “The Evolution”.

The Evolution is where we derive our passion for what we do. By definition, Evolution is the gradual development of something, especially from a simple to a more complex form. So by definition alone, the Evolution is what we do. We are taking something simple, something basic, and making it more complex. We are taking your present physical condition, and elevating it to the level you wish to achieve.

I was a nerd growing up and loved watching Dragon Ball Z. For those not familiar, it was basically a show about jacked cartoons characters who trained all day to evolve into their next form, and become more powerful to fight their enemies. There was more of a story to it, but that about sums it up haha. But throughout my life, whether it was during sports, or later on more towards the present time now, I love the concept of working your ass off to evolve into a better form. Whether that’s your body, or your athletic abilities, hard work creates a better product.

This is what we are so passionate about! Not only with ourselves, but being able to build programs to take our client’s goals and make them a reality. Everybody needs a plan. Everyone needs a plan with science and experience behind it. And nothing makes us happier than creating a plan and seeing our clients dominate it, taking their progress as far as they can, EVOLVING. Taking something simple to a more complex form. It’s passion. It’s blood, sweat, and tears. It’s perseverance. It’s fighting to achieve your goals and overcoming whatever obstacles get in your way. We try, we fail, we continue, we grow and learn. EVOLVE.

When we came up with our concept, Alessandra and I knew the name would be crucial to our success. But we took a risk and we did something different. We chose to go with something that made a lot of sense to us, and decided to teach it to others. SD Evolution. Better Your Body. Better Your Mind. Evolve. Join the Evolution!

 

Until next time,

Josh

Do You Really Know Why You Workout? Probably Not…

Do You Really Know Why You Workout? Probably Not…

I workout because

I wanted to do a different type of blog today. I still wanted it to be fitness oriented but from a different perspective. I didn’t want to do this one on a new trend or on tips to grow your arms or shrink your waste. I wanted to go deep. So I started with myself. What would I want to know? What haven’t I really heard or learned about in a while? What topic would really benefit our clients the most? Then it hit me…

Why the hell are we doing what we’re doing?? This may seem like a pretty dumb question. But here are the top answers to the question, why do you workout?

  1. I want to be healthier.
  2. I want more energy throughout the day.
  3. I want to look good naked!

Do these sound familiar? Another common one would be, because my doctor said I should. But for the purpose of this article, I want to focus on personal reasons, not outside sources.

So let’s dive in… You want to be healthier- Ok, why? Are you sick? Overweight? Do you have a genetic predisposition to something happening down the road? You want more energy throughout the day- Go to bed earlier. I can probably guarantee you don’t get 8 hours of sleep every night. If you think I’m wrong, write everything down for 7 days in a row. What do you end up at? 42 hours maybe? You want to look good naked- Well I have no response to that one. Ask your mirror, or your significant other (go easy on them if you don’t like the answer).

Where did those answers get us? Not very far right… Those answers were all pretty shallow, as were the top three responses to the original question, why do you workout? To truly dedicate yourself to a program, you have to truly know what you are working out for. How do we do that? I’m going to show you! It’s called “Root-Cause Analysis”. This is actually one of the cooler things I learned about when I entered the fitness industry. Unless you’ve done this before, or are a fitness competitor of some sort, you honestly probably don’t know why you’re working out. You might think you do, but it’s much broader than the actual reason. It isn’t hard to get lost. I sometimes find myself spinning in circles trying to hit 15 different goals at the same time. So this was fun for me to go through and refocus! The concept of root-cause analysis is very simple: keep asking “why” until you get to the real reason (root cause). This isn’t even limited to fitness, you can apply it to anything you are struggling to understand about yourself in your life.. Your psychiatrist was on to something…

So here we go! It might sound a little weird having a conversation with myself, but bare with me. You’ll get the jist of it.

 

Josh: Why do you workout?

Josh: So I can get stronger.

Josh: Why?

Josh: So I can use that strength to add more size.

Why do you want more size?

So I can look more filled out on my large frame. I’m 6’2 so I need more mass to show muscularity.

Why do you want more muscularity?

Because I feel like I’m smaller than most fitness athletes my height.

Why do you care if you’re smaller than most fitness athletes your height?

Because I want to be the best at what I do, and my body is my trademark. If other athletes have a better physique than I do, they will seem more credible than I am. A picture is worth a thousand words and, in the fitness industry especially, a lot of times a picture is your best marketing tool. I want people to see me as an inspiration. I want to be viewed as a goal for someone else to strive for. I don’t want to bust my ass day in and day out to be viewed as an average joe who goes to the gym after work just because it’s something to do before bed. I want to be the best and I want to look the best. I want the physique of a greek god. Large, lean, and proportionate. That’s what I want.

 

And that, my friends, is Root-Cause Analysis. We’re all going to come up with different answers, and that’s the point. Your answer might be, “I workout so I can keep up with my kids.” I’ll be honest, I didn’t know how this was going to turn out as I wrote it. I literally asked myself these questions as I typed this article. Notice how my answers get a little longer after each “why”. It forces you to think. More thinking creates more elaboration. More elaboration requires you to dig deeper and ultimately reveals WHAT YOU WANT. This shit is therapeutic. Excuse my language but that felt good. There’s nothing more frustrating that not knowing what you want. I’ve been in this rut for a little while. I couldn’t choose between training for strength or size or athleticism or a blend of everything-which would limit my growth in all of them as a compromise to get better at all of them at the same time. When we do this to ourselves, we ultimately find ourselves in a rut because we are spread too thin trying to do too much.

Throughout this little experiment I went a little bit deeper, off the record. It got me thinking about competing again. I’ve been competitive my whole life. I always had something to train for- basketball, baseball, football, track, even MMA for a little while. So I didn’t have to think about it. That’s why I trained. So because of my root-cause analysis, I discovered I might want to do a physique competition. How else am I supposed to judge if I have the best physique? So there we go. That’s why I train. That’s why I workout. Will I enter a competition? Maybe.. But I now have a focused view of what I want to train for, and when I’m ready, I’ll make that decision.

As we get older, most of us are no longer competing in any athletic leagues. Life takes over. We work. We get married. We have kids. But be a little selfish and do something for you.

Continuing on the therapeutic trend this has put me on, I went one more level and asked myself why this has become so important to me, a perfect physique. The answer to that one? I’m inspired each and every day by this amazing girl I get to call mine. My girlfriend, my best friend, my partner in crime. She inspires me because she inspires literally thousands of people every single day. The girl is 122 pounds and is breaking records for lifting more weight than the kids I used to play football with. Her physique is also phenomenal. And her heart is second to none. The passion she shows with our clients overshadows everything she has done on a personal level. She has changed so many lives (and bodies) and is a role model to an incredible female base. They look up to her as a role model and reach out to her on a daily basis for help and advice. She is my inspiration to get to an elite level. And I won’t stop grinding because she’ll be right there with me. I’m a lucky guy to be on this team.

So why do you train?

 

Until next time,

Josh

What you need to know about rest day

What you need to know about rest day

rest day

We’ve all seen the funny pictures on Instagram. Rest day… Who needs it? This is becoming a more widely asked, and speculated, question around the fitness community. Routines are being taken to new extremes each day. And this is good, because it means we are pushing our limits to new heights. You can’t discover how far your body can actually go until you push past every threshold. And here comes the but… BUT there are limitations on how long you can push your body that hard.

People have started questioning whether there was any truth to the concept of “overtraining”. That is where these pictures, articles, and discussions gained momentum. A main argument was that if you feel good and you aren’t sore, your recovery time has reduced and you can now workout more frequently on less rest (if any). But there are some other factors being overlooked that don’t have to do with how your muscles are feeling today. Your body is a very, very complicated thing. So I’ll get into what those other factors are in a second but first I want to ask you if you’ve felt any of these lately, or if you remember having any of these after a week where you tried pushing yourself to a new extreme..

Your outsides:

Persistent muscle soreness (not your regular “that was one hell of a workout” soreness but the kind that lasts longer than it was supposed to), elevated resting heart rate, past injuries begin hurting again or you are recognizing new pain, not getting as good of a pump or not feeling as refreshed after a workout (you don’t get that “ahh” moment when you’re done), weight loss, stuck in a plateau (working hard but haven’t made any progress)

Your insides:

Irritability, depression, loss of appetite, loss of motivation, fatigue throughout the day, not mentally sharp- can’t focus and can’t concentrate well, insomnia (this is a big one.. trouble falling asleep and staying asleep.. very restless), lack of interest, getting sick (cold/flu)

These are all signs that you aren’t getting enough rest AKA overtraining! But your body was feeling so good and you thought that removing that rest day was the only way to capitalize on it. Well your body was feeling good because you had a great balance of exercise and rest. Now it’s all exercise and there is no balance.  Your body is constantly being broken down when you workout, but without rest, it doesn’t get to rebuild itself. So let’s breakdown this process. Here is the point of working out in a nutshell. Workout- breakdown body. Rest- recovery and growth. Workout- breakdown body. Rest- recovery and growth. RESULT- a stronger, healthier body. Now here is overtraining in a nutshell. Workout- breakdown body. Workout- breakdown body. Workout- breakdown body. Do you get the picture? There is no rebuild. You are breaking down what is still broken down and actually making yourself WEAKER! Now if that counter-productivity isn’t frustrating, I don’t know what is.

Earlier I mentioned that there was more to this concept that your muscles and your body feeling good. Working out places a HUGE stress on your central nervous system, or CNS. The CNS is responsible for controlling muscular contractions. When this becomes fatigued, it creates a reduction in the output of the motor control regions in the brain. This, in essence, causes a decrease in performance. Every time you move, your brain has nerve impulses generated by chemical activity. After intense training, that neural drive is reduced. So even if your muscles feel great, that workout also took a toll on your CNS.

So all of those “outside” effects may have made sense to you as general side effects of working out, but those “inside” effects may have seemed a little outside the box. Well that’s all tied into everything else that overtraining affects that often gets overlooked. Even something like getting sick seems silly, but when you place that added stress on your body with no recovery, everything starts to breakdown and your immune system gets much weaker, because yet again, YOUR BODY CANT RECOVER WHEN YOU ARE CONSTANTLY BREAKING IT DOWN.

I won’t pretend I’ve never pushed my boundaries and tried to go without rest days. I did. I love pushing my body to new levels. It’s an addiction. I want to see how far I can go in everything I do. And in our minds, taking a day off seems like a wasted day. But we have to remind ourselves, rest is just as important as the workout because the workout is where we break ourselves down, and the rest day is where our bodies recover and get STRONGER. Yep, that lazy day you take every week… That’s the day you are getting better at everything you worked so hard at. That doesn’t mean lay in bed 6 days a week… Balance…

Push your body to it’s limit and find YOUR perfect balance. For myself, and many others, a 3 days on 1 day off schedule is extremely effective. You are still working out 6 days a week, but never more than 3 days in a row. For others, a 2 on 1 off 2 on 2 off schedule works better. As with everything else, we are all created differently with different needs. Play around with it. If you feel great, it’s working.

Until next time,

~Josh

The Most Overlooked Tool for Success.. You Probably Aren’t Using It!

The Most Overlooked Tool for Success.. You Probably Aren’t Using It!

Visualizations

We often overlook the power of our minds, especially in its simplest form. A little bit of imagination goes a long way. I’m talking about visualization. You don’t need to be an artist to be able to use this tool. You know what you want right? Ok so imagine it. Imagine fitting into those old clothes, that special dress, imagine packing on those pounds of muscle! I’m not talking about taping that picture of the model you idolize to your steering wheel.. You need to use your mind to create the image of what you’re looking to achieve. If it’s weight loss or muscle gain, you need to see yourself already at that form. Guys, that might be a chiseled 225 with abs carved like a washboard. Girls that might be the slimmed down, toned up look in your new bathing suit. PICTURE IT. This is actually an incredibly powerful tool.

Some of you may or may not have heard of the mind-muscle connection, but it is a much talked about topic in the fitness industry. It’s about focusing on the feeling of every single rep. The lift, the contraction, the stretch, the burn. You feel the growth as it’s happening. It may sound silly, but if you try it, it’ll take your workouts to another level. Anyway, visualization is the same concept in a bigger picture, longer-term aspect. You create the image of yourself in your perfect form. By doing this, your mind’s next step will be to create the path to get there. You will do whatever it takes to get there.

This may sound silly until it is put to practice. I can’t speak for the rest of you, but as far as I go, I was always very down on myself. The progress was never enough. Even though the results were there, I never saw them. I put on 20 pounds of muscle over about 4 months, but I still saw myself from where I started. I literally thought I looked EXACTLY the same. This is actually extremely common and is joked about in fitness magazines and social media posts as “Big-orexia”. This may seem a little insensitive, but it really isn’t a joke. It’s like a disease. “The day you started lifting is the day you are forever small.” That’s another joking “meme” you see on Instagram, but again, many of us have this mindset.

I recently read an article by Arnold Schwarzenegger detailing his use of visualization to build his legendary body. That got me thinking about my mindset, and lead to the writing of this blog so that I could share it with you all. The power of our minds is undeniable. Our outlooks on everything in our lives stem from our minds, they are 100% in our control. One of my all-time favorite quotes is this- “You can’t have a bad day with a good attitude and you can’t have a good day with a bad attitude.” I’ve done my best to incorporate that into my life, and it does make a HUGE difference. But I never thought about using that to my advantage in the gym. That has been my goal this week, and I challenge you all to do the same. Every time you look in the mirror, every time you get out of the shower, look at yourself and SEE YOURSELF where you want to be. The purpose of this blog was to use that in transforming your body, but it doesn’t have to stop there. See yourself in that new car, see yourself getting that big raise, see yourself buying your dream home! I will leave you with this: if you can’t even imagine it, how the hell are you supposed to accomplish it? The challenge has been extended. It’s up to you to put it to the test.

 

Until next time,

Josh

How Important is your Music to your Workout? You May be Surprised by the Answer.

How Important is your Music to your Workout? You May be Surprised by the Answer.

music blog picture

How many times have you pulled up to the gym, reached to your passenger seat, and realized that your headphones weren’t there. They are still sitting at home on your night stand. Do you turn around and get them? I won’t lie, I’ve gone back for them. It’s not that I hate working out and I need a distraction, but I knew that they helped me take my workouts to the next level. Even while I did this, I didn’t realize the science behind it that actually made my case even stronger.

There are many benefits to listening to music while you workout. For starters, and to cover the most obvious first, music is a distraction to the work you are doing. It produces a lower perceived effort for the workout you are putting yourself through. The music drowns out that little voice in the back of your head telling you to stop and telling you it’s too hard. As we get more tired, we turn the volume up because that voice gets louder. But it doesn’t stop there. University conducted research concluded that music boosts your endurance by 15%. 15%!!! It does this by improving your “feeling states” while working out. It helps us derive more pleasure from what we are doing. By doing this, it creates an atmosphere for us that allows us to workout to near exhaustion VOLUNTARILY!

The man conducting this research, Dr. Costas Karageorghis, had this to say: “The synchronous application of music resulted in much higher endurance while the motivational qualities of the music impacted significantly on the interpretation of fatigue symptoms right up to the point of voluntary exhaustion.” Meaning- music has a “magical” effect on us as we exercise and lets us go much farther than we could if we did not use it.

However, all music is not created equal. The research further shows that the optimum music for working out is between 120 and 140 beats per minute. This is faster paced, but not too fast. It’s a pace-setter for us as we go. It’s what keeps us moving. We synchronize our bodies to the music to create the ultimate workout experience.

Not buying it? Put it to the test. Workout with and without your headphones. Which workout went better? How hard did you push yourself in each? Give us a shout and let us know!