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The Top 5 Reasons You Aren’t Achieving Your Goals

The Top 5 Reasons You Aren’t Achieving Your Goals

How many goals have you accomplished this year? We are seven months into 2017.. Have you checked any boxes off  of your New Year’s Resolutions? Goals are easy to set, but very rarely do we see them all the way through. The problem is that we get excited and we set certain goals, but once that excitement wears off and we’re left with just the working stages to get to those goals, it doesn’t seem as fun as when we thought them up.

So what do we do? Stop setting goals? That’s kind of depressing. Here are the top 5 reasons that you aren’t achieving your goals, and what you can do to avoid these mistakes!

5. A Lack of Interest

It seemed like a great idea when you thought of it. It sounded fun and you were excited to take on the new challenge. But after the sparkle wears off that fun new thought, you don’t really feel like doing it anymore. When you set goals, it is crucial to make sure they are actually important to you. That’s why setting goals with friends can be dangerous. You all want to do something together, but it just doesn’t seem that special to one or more of you. People start bailing and the whole thing falls apart.

Certain goals can be set together as a team. But individual goals should really be decided on your own, with no outside influences. Only you know what you want. So decide what’s most important to you and start from there.

4. You’re Scared

You set a goal. It’s big.. Really BIG! You’re pumped, you’re motivated, and nothing is going to stop you! Then you wake up in the morning and it almost feels like a hangover. What the hell was I thinking? I can’t do that! It’s impossible!

That’s the though process when you set a goal and immediately become discouraged by it. You think it’s unrealistic and a waste of time even attempting it. The bottom line is that unrealistic goals are often much more achievable than you think. The safe plans are usually the ones that never happen because there is so much competition for those spots. The unrealistic goals are often the ones you chase on your own because no one else thinks they can do them!

Think of it in terms of a job interview. Entry-level positions are going to have 100 applicants for 5 spots. But the upper-level management only has 9 applicants for 3 positions. So the safe bet has you at 20-1 odds for entry-level, while the risky one has odds set at 3-1.

Nothing is impossible, and the only limiting factor is you!

3. It Isn’t a Priority

This tends to be a problem in many facets of life. We run through what can be compared to a juggling act of life, and certain things get put on the back-burner. And as we grow up and start families, we have other people to worry about too. But there comes a time when we need to spend a little worry on ourselves.

Prioritization is a majorly overlooked resource. In order to prioritize, we need to take a look at the bigger picture. You start with the necessities, the things critical to staying alive and well. Those get done first. From there we have to place a high standard on our goals. This is where we need to get just a little bit selfish. If something was important enough for us to set as a goal, we need to maintain that emphasis of importance until we complete it.

2. Lack of Support

This is a big one. We rely on support throughout our lives. With it, we often find success. Without it, we often don’t. Support doesn’t have to just be emotional. The best kind of support is where you have people battling in the trenches with you. In the gym, that can be a training partner, or a group of people in a boot camp class.

The key here is to surround yourself with others who share your passion. They say you are the average of the five people you hang out with the most. So surround yourself with people who have already been successful with what you’re trying to accomplish!

1. You Don’t Have a Plan

The number one reason you haven’t achieved your goals is that you don’t have a plan! You can’t say you want to do something and have no steps to follow to do it. If your goal is to make ten million dollars, you can’t sit around and wait for it. You have to go out and do things to make that money!

The goal is accomplished by setting smaller goals along the way. Each mini goal you accomplish gets you closer to that big goal.

Your list of goals also shouldn’t be five pages long. Stick to one goal until you accomplish it, then you can move on to the next one.

You also want to stay regimented. It’s easy to follow a regular routine. It’s much harder to fit something in once in a while. Manage your time. Plan ahead for when you’re going to do it. Then get it done!

 

As always, if you need help, we provide online health coaching! This consists of custom training and personalized macronutrient programming! When you sign up for a membership you aren’t just paying for coaches, you’re becoming a member of our team! Join the Evolution!

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Guidelines to Your Fitness Budget: Balancing Your Goals

Guidelines to Your Fitness Budget: Balancing Your Goals

You’ve seen a budget before. You have probably come up with one to make sure you can pay your bills every month. But budgets aren’t always financial. The term “budgeting” is extremely relevant when it comes to your fitness goals and in ultimately determining your level of success. We’re going to talk about the standard “you get out what you put in”, and exactly what that means! But first, let’s start with some TOUGH LOVE!

“You get out what you put in.”

TOUGH LOVE

As coaches, we hear it all the time.. “I had a bad weekend. A bad meal turned into a bad day. I went out drinking. I’m going to be honest, I didn’t feel like working out this week, so I didn’t.” And there is plenty more where that came from. And do you know what our answer is? “That’s ok.” Because it is! We preach balance. Our clients know that we harp on it, but it’s true.

If you are prepping for a contest, or are another type of competitive athlete and you are getting ready for your event, there is less room for error in these instances. But for the typical person who is just looking for a healthier lifestyle, this is nothing more than a minor speed bump. BUT, there can’t be any confusion as to why the scale hasn’t moved or clothes aren’t fitting better. A bad day here or there won’t kill your efforts, but it can be enough to stall them. Even if it’s only one bad day per week and you’re cutting, it could be enough to take you out of that deficit or drastically decrease it. So instead of a little over a pound of weight loss, you could be looking at the same number or maybe down a quarter of a pound.

On the other end of it, let’s say you’re bulking- you drank a little too much on Friday night and you used the weekend to sleep it off. Well it’s a little harder to get to your total daily caloric intake with half the number of meals that you usually eat. So that’s two days at significantly lower numbers, which is probably enough to inhibit an increase in weight.

Again, there’s nothing wrong with this, but you’ll have to curb your expectations as far as progress is concerned. One of my favorite quotes is, “If you do something once in a while, you can expect results once in a while.” I love it. Most people don’t understand the amount of dedication it takes to achieve something that they aren’t used to doing. Furthermore, the more you progress and get closer to an elite level, the more dedication it is going to take to continue to progress.

You can’t bust your ass in the gym and then have a free for all in the kitchen and you can’t spend your life meal prepping then half-ass it in the gym and expect to get great results. It doesn’t work like that. Results are HARD to get. They may come easier to some people, but those people may just be programmed already on how to get this stuff done- making it less effort for them specifically.

Setting Your Budget

Again, we’re not talking about money here. This article isn’t about setting money aside for groceries and your gym membership. We’re talking about time and effort. How much time can you budget to your goals. How many things are you willing to give up in order to achieve them. The higher the number, the better the results. You don’t have to want to be elite. You just have to decide how much you want out of this. And that’s exactly what we’re going to breakdown here.

“Do I really need to bring a scale with me everywhere I go?”

Honestly? Yeah, you do. At least until you’ve memorized what an accurate serving size looks like for all the things you eat regularly. And even after that, if you are really hard-core about this stuff, you will have to continue to weigh your meals out because there’s no way you know what 130g of oats looks like vs 115g. Eyeball it after you learn what it looks like: Good Results. You weight it out at every meal: Great Results.

“I don’t have a set program in the gym, but I know what my body likes.”

Cool, do you remember what you did for every set of every exercise the last week? How about the last month? I can probably stop asking there but I’ll move forward anyway.. How about the last 3-6 months? Do you know exactly how much you’ve progressed in every single lift over this time frame? If you aren’t progressing, you aren’t growing and you’re likely not achieving the adaptations that you’re looking for. If you are, you’re probably not being as efficient as you could be for the amount of time that you’re in the gym.. Or you’ve just started working out and you get to enjoy the amazing responses that your body is going to give you for the first few months! But for most of us, we have to make sure we get everything we work for, so tracking your workouts is a huge tool.

If you go through the motions in the gym (busting your ass, but still untracked), you will get good results. If you track your workouts and plan them out, ensuring your volume has increased and you have progressed, you will get great results.

“I didn’t drink that much, but we got back at like 3 o’clock this morning. I’m pretty beat but I’ll still meet you at the gym at 7.”

I’ll be honest, this was my downfall for a while (college). But I probably wasn’t saying I didn’t drink that much… For whatever reason, I still felt good when I hopped out of bed after a few hours of sleep. Fitness was my religion and I wasn’t going to miss a meal or a workout. Especially not with spring break on the horizon.

But I overlooked how critical sleep was to everything else I was so dedicated to. You don’t grow while you’re lifting. You grow while you’re resting and recovering. Where does most of that take place? Sleep… And the deeper sleep the better. Can you progress off of a limited sleep schedule? Yup.. Results: Good. But get into that sweet spot of 7-9 hours of sleep.. Results: Great.

“I had a family barbecue this weekend.”

This one is easily the most common. Family/friend cookouts/get togethers. It happens all the time. You don’t have to be a party animal for this to be a common occurrence in your life. And this is really what we’re talking about with balancing your lifestyle with fun and fitness. If you aren’t competing and you just love being in shape, isn’t it ok to enjoy the quality time? That’s up for each individual person to debate. But we say yes. Absolutely enjoy it. Life is too short. BUT, if you have a show or competition coming up in two weeks and you’re already cutting it close.. Pack your own damn meals! Haha you can still enjoy the company of others while eating your prep food. Too many people shut themselves out from the world when it comes to crunch time. That’s not very enjoyable. You just need a little self-discipline and to remind yourself of why you started. You are doing something that’s very important to you. That should outweigh the big ass brownie you’re staring at.

Even if you aren’t competing, if you’ve just gotten into a rhythm in your weight loss after a long rut, stick to it! Make some tasty meals to bring with you to keep your progress rolling. We’ve done it.. Your family and friends might throw some playful jabs at you, but you’ll survive, and you’ll have abs to show them at the next one.

Mindful/intuitive eating: Good results. Meal prep: Great results.

Conclusion

So, do you have to be on top of your game all the time? That just depends on where you’re going with this. There are two extremes to every spectrum. The majority of people will find themselves somewhere in between. If you want to be elite, you do need to be at the high-end of the spectrum, on your game all the time. If you are perfectly happy being good, then make good choices most of the time. That’s your balance. That’s your budget. At the end of the day, if you are happy then you already won.

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Filtering Through the Miracle Diets: Which Works Best?

Filtering Through the Miracle Diets: Which Works Best?

The Atkins Diet, the South Beach Diet, The Mediterranean Diet, Keto, Paleo… You can probably Google 25 more that will express how THIS diet will change your life. Which diet truly creates the best transformations? Let’s go through a few of the most popular and identify the winner.

The Keto Diet

The low-carb diet. The principle behind the Ketone Diet is getting your body into a state of Ketosis. This is where your body transfers from using carbohydrates as fuel to becoming extremely efficient in using fat for fuel. So how do you get there? The general rule of thumb is keeping your carbohydrates between 30-50 grams.

Basically, when planning your diet, you consume a gram of protein per pound of bodyweight, and the remainder of your calories are going to come from fat. You don’t plan out your carbohydrates (you’re trying to eat as few as possible) but you the little bit you take in is coming from your protein or fat source that may have a few grams of carbs in them.

The Paleo Diet

This is sometimes called the new, old diet. It’s a bit of a caveman reference. The idea is that you only consume foods that you could hunt or gather.. These foods include fruits, veggies, meat, seeds, and nuts. The bigger list is of things it doesn’t include. You can’t eat any refined sugars, or anything that has been processed. If we couldn’t eat it 500 years ago, you can’t eat it today. That’s the concept.

The Atkins Diet

This one took the country by storm. I feel like half the books in the nutrition section of Barnes and Noble are all about the Atkins Diet. Created by Dr. Robert Atkins, a cardiologist, it is extremely similar to the Keto Diet in that the number of carbohydrates you consume are drastically reduced. The biggest difference is that the Atkins Diet calculates “net carbs”, or total carbs minus fiber. His idea on that is the foods high in fiber have less of an impact on blood glucose and can be considered “good carbs”.

Do Any of These Offer A Real Advantage?

The short answer? No. Weight loss and weight gain is extremely simple.. Calories in vs Calories out. The math is extremely straight forward. If you consume fewer calories than you expend, then you will lose weight. If your diet is 5 bags of M&Ms and a Snickers Bar per day, but you’re a competitive distance runner, you’re likely to lose weight. You’re also likely to be extremely malnourished and unhealthy, but you’ll lose weight.

“But (insert diet here) worked for me. I lost 40 pounds on it.”

The only advantage a diet offers is if it is easier for you to follow. Can you live on 30g of carbs per day for the rest of your life? Can you avoid bagels or cereal forever? I can’t speak for you. Maybe you can. But I can’t. And I don’t think most of the rest of us can either. But if you can, then yes, one of these diets does carry and advantage… For YOU.

Understanding Your Lifestyle

The only way you can be successful in a transformation is understanding your own lifestyle. Consistency is key to success. If you can’t maintain something, that success will not last. And if it isn’t maintainable, why are you doing it? How fulfilling is it to hold a trophy for a month and then have it taken back? You need to choose a healthy lifestyle that you can sustain. For most people, that just means eating a healthy balance.

I love the 80/20 rule. It’s a pretty good starting point. If you make healthy choices 80% of the time, the 20% of fun foods isn’t going to crush your goals. It’s actually going to help you maintain them because your aren’t restricting yourself. And when you don’t restrict yourself, you tend to have fewer cravings. The bottom line is that if you are eating foods with all the nutrients you need to stay healthy, you can have that bowl of ice cream if it stays within your caloric allowance. If your goal is weight loss and you have 2000 calories for the day and you’ve eaten all your fruits and veggies already but still have 400 calories left over, a few Oreos won’t keep you from losing weight. You’re still in a deficit so you’re still losing weight.

Conclusion

Unfortunately, there is no miracle diet. The only miracle is finding something that you enjoy and are able to sustain. There is no magical food, no magical process, and no overnight transformation. Caloric balance is the determining factor in whether you gain, lose, or maintain your weight. If you can plan out your goals and be consistent, you will have success. We can help with that 🙂

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

5 THINGS YOU SHOULD BE DOING INSTEAD OF SCROLLING THROUGH SOCIAL MEDIA

5 THINGS YOU SHOULD BE DOING INSTEAD OF SCROLLING THROUGH SOCIAL MEDIA

blog 1In 2015 I spent a lot of time reading. I found that in college, when I was “forced” to read for class, the last thing I wanted to do was spend more time with my nose buried in a book. So when I graduated and finally had the chance to actually read books and articles that truly interested me, that’s what I did. Ironically in 2015 I seemed to acquire a wealth of information that was useful to me as well as my family and clients. I was constantly trying to converse with as many people as I could because I was so excited to just talk about all of the new information flooding my brain.

Something I also noticed just recently was how much of my time I was spending scrolling mindlessly through social media. Half the time I wasn’t even paying attention to what I was looking at, simply just scrolling for no apparent reason at all. With social media and apps like Instagram greatly impacting our daily life, I realized how easy it is to not live in the present moment. It was at that moment I decided I needed to stop the insta-madness.

While social media is a huge asset to our business, I find that my productivity increases drastically on days that I incorporate self-education, organization/planning as well as 10 minutes of meditation. These activities are something I have adapted just recently but even after the first week of consecutively performing these tasks, I feel happier, more productive and less “clutter-brained”. Last week, Josh also announced our 10 Minute Challenge that you can watch HERE—> 10 MINUTE CHALLENGE. This basically challenges you to pick a task or goal that you have been wanting to achieve, and dedicate 10 days to this task for 21 consecutive days. Which I think quite frankly goes along with this topic wonderfully.

I also have a list here for you of 10 things that you should be doing instead of scrolling through social media. These are things that I find to help me be a better version of myself of the daily. You can choose to try one, or all 10, but I promise incorporating the smallest amount of this change will have you feeling on top of the world.

  1. Teach yourself something new. For me, this “something new” was photography. I got a really nice camera from Josh for Christmas and I have vowed to learn how to properly use it. With so many resources available on the internet and YouTube especially, I have already taught myself so much even sometimes just watching a 5 minute video per day.
  2. Read a new book. 2015 was obviously mentioned as my “year of reading”, but that doesn’t mean it didn’t extend into 2016. I have already read 3 books so far this year, most having to do with business, self-discovery and obviously fitness.
  3. Start a journal. Journaling is also something that has really helped me collect my thoughts, feelings and leave each day with a reflection. Whether you journal at night to reflect, or in the morning for gratitude, jotting your thoughts down is a really great way to appreciate what goes on in your day.
  4. Coloring! Coloring for adults is a method for stress relief that has really taken off in the past year. Not only does it bring you back to your childhood, but it is so soothing while allowing for creativity at the same time.
  5. Practice meditation. I recently downloaded the app called “Headspace” which is a guided meditation that lasts no longer than 10 minutes per session. Side note: try not to do this in bed at night because it WILL knock you into a DEEP sleep as I experienced my first time.
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

Fitness Friday: Happy May!

Fitness Friday: Happy May!

Hello Fitness Warriors!

Can you believe we’re already 5 months into 2015?? Pure craziness. 5 months ago many of you set goals for yourself, and whether you achieved them or not, I always use the start of a new month as an excuse to set the bar even higher. The weather is now officially getting warmer and that is always something that tends to motivate me. So today, even though it is the end of the week, it is May 1st and I challenge you to set some new goals for yourself to achieve this month!

I actually want to share with you what I have come up with for my personal goals. As many of you know I began focusing on a more powerlifting style of training for the past 6-7 months. Changing my focus from aesthetics to just strength has not only changed my mindset but it allowed me to get the results I was stressing so hard to achieve before. When I stopped focusing on perfecting my body, it was then that I started to make the progress I wanted. I have discussed what exactly powerlifting is and why I have become sort of obsessed with it in a guest post on our friends Nick & Anthony’s blog: The Bacy Bros so definitely check that out to get a little more of a background on it. To sum it up, powerlifting consists of performing the three main lifts: the squat, bench press & deadlift. I perform these three lifts 3X per week as well as some accessory work. Up until yesterday, I was powerlifting simply for fun and because I enjoyed it. It is constantly challenging for me and I love how it pushes my mind and body in ways that simple bodybuilding couldn’t do. (NO I’m not hating on bodybuilding at all! I just needed something new!) I created a DUP or Daily Undulating Periodization block for myself and fell in love with the feeling that lifting over double my bodyweight gave me.

 

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I have officially decided to compete in powerlifting this week and I couldn’t be more excited! This is my new summer goal for myself and my first meet is set for July 19th through the RPS Federation. It is a Push/Pull meet so I will only be deadlifting and benching but I think it will be a great starting point for me. This sport is certainly as not as glamorous as my past bikini competitions, but it is safe to say it has become a passion of mine. I will be documenting my progress and entire prep on this blog and through YouTube so stay tuned for some Vlogs as well!

REvPS

I think that goal setting is something that everyone should do on a regular basis. I not only set bigger goals like this one, but smaller goals for myself to achieve throughout the week. It can be something as small as sticking to my macros, hitting a small PR on my squat, or even making a special healthy recipe for dinner. By having these small achievements, you are constantly setting yourself up for success with your larger goals.

What are you going to achieve this month? Let us know and comment below or tag us on Instagram or Twitter @sd_evolution

 

Have a great weekend you guys!

Alessandra

What exactly is HIIT & why should you be doing it?

What exactly is HIIT & why should you be doing it?

 

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HIIT. You’ve heard about it, maybe you’ve even tried it, but do you know exactly what it is?

High-Intensity Interval Training (HIIT) is a form of anaerobic exercise that alternates between short, intense bouts of exercise and a less intense recovery period. It’s popularity is starting to grow in the fitness world however when I walk into a commercial gym, I still witness so many individuals sluggishly walking over to their elliptical machine and floating around at the same pace for the duration of their workout. This, also known as steady-state cardio , has always been the “go-to” prescription for losing weight and burning calories. The protocol: hop on your machine of choice and pedal away for 45-60minutes at a time. From the time I began working out seriously to just about a year ago I used to be the Cardio Queen. Sure I started to lift weights also but I never felt my workout was complete unless I slaved away on the stair master for a half hour or ran my legs off for 7-8 miles per day. Now this is totally fine (and awesome) if you are training for an endurance activity and during some of that time I was in fact training for my half-marathons. Most people, however are in the gym trying to lose weight, or more accurately lose body fat. Is torturing yourself on the dreadmill the most efficient way?

Not anymore! Let’s get back to HIIT. You’re probably wondering how it can possibly work better than steady-state cardio when it comes to fat loss. Research shows that HIIT not only burns calories during your exercise, but for up to 24 hours after it can increase your resting metabolic rate (the rate at which your body burns calories while at rest). This is known as EPOC (Excess Post-Exercise Oxygen Consumption). I mean how could you not love the idea of burning fat while sitting on your coach?! (after your intense session don’t forget!)

If that’s not enough to convince you to incorporate HIIT sessions into your fit life then maybe the fact that they only last 5-20 minutes will be the icing on the cake? Yup! Crunched for time? Jump on the rowing machine for a quick 10 minute interval session. That’s obviously just ONE example of what you can do but regardless of what exercise you are performing, 20 minutes will fly by way faster than your boring 45 minute dreadmill session. With that being said, since we are chopping off time, that only means your intensity has to go up. High-Intensity truly means all out WORK or as Josh & I like to say “Empty the tank!”.

 

Since I started performing HIIT cardio 1-3 times per week, I have not only lost body fat but found that I actually enjoy my workouts a lot more. I am almost always looking forward to them regardless of how fatiguing they may end up being! My gym time was cut in half and I have more time to focus on my true love of lifting weights. Nearly all of our clients who have a goal of weight loss are prescribed HIIT into their training programs and even some of our endurance athletes have one or two sessions a week since it has also been studied to improve athletic performance.

So there you have it. You now know what HIIT exactly means so it’s your turn to figure out how to incorporate it into your weekly schedule. Not sure where to start? Luckily for you we just launched our new download: HIIT & Evolve which consists of one month of HIIT workouts to add to your strength routine or to simply do on their own. Check out more info on that at the bottom of our website linked here:  HIIT & EVOLVE

HIIT & Evolve

As always if you have any questions regarding HIIT or ANYTHING fitness related we would be happy to help you! Email us: FitnessTeam@sd-evolution.com

 

Happy Hump Day!

Alessandra

You reached your goal…now what?

You reached your goal…now what?

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Although many of us are still in the beginning phases of our resolutions for the New Year, or just all around trying to become a healthier person, I thought I would address what may happen down the road. Let’s say your goal is to lose 15 pounds and after months of hard work and dedication to the gym as well as what you have been stabbing with your fork, you did it! Congrats! But….now what happens?

Many people don’t think about what they are going to do AFTER achieving their goal, in fact some may think that after losing that weight, they can lighten up the load, slack off a little bit or just stop doing whatever it took to achieve that goal all together. So to set the record straight: once you lose the weight, gain the muscle or whatever your fitness-oriented goal may be, if you stop doing what you were doing to achieve that goal, you’re going to end up right back where you started. In the Exercise Science world, this is called the Principle of Reversibility. In other words, “Use it or lose it!”.

What I like to do for my clients as well as myself, is to set not only one BIG goal, but a lot of smaller goals to achieve on the way. This not only promotes positivity, but it keeps you on track. To stay motivated pick small, attainable goals that you can reach monthly, bi-weekly or even each week. For example, at the beginning of each week, I write down what I want to achieve in my planner (in which I refer to daily- I LOVE my Erin Condren Life Planner because it has a specific section for goals+notes!). This week it’s to stick to my set macronutrients within 5-10grams. Next week, I will not only continue that goal but add another small one in. Before I know it, those small goals or tasks just become a part of my daily routine.

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So back to what to do after you achieve your BIG goal. Well….set another one! Continue performing the actions that allowed you to reach your first goal (chances are they ARE pretty much habit by now) and decide where you want to go next. Never settle with where you are mentally, physically or emotionally. We are all constantly changing, becoming interested in new things and there is always room to grow as an individual. You’ll be surprised with what you can achieve with the right mindset!

Need help with achieving your goals? Email us at FitnessTeam@sd-evolution.com !!!

 

~Alessandra

 

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

There are Miracles Created by Power-Lifting! But Weight Loss?

There are Miracles Created by Power-Lifting! But Weight Loss?

heavy barbell

When we think of power-lifting, we often think of giant men lifting enormous amounts of weight. So naturally, we correlate heavy weights with big muscles. This is where the “I don’t lift weights because I don’t want to get big” myth came into place… We’ve already touched on this topic plenty and we will save more of these arguments for another day. But today’s topic is power-lifting for weight loss.

To put it simply, the more weight you move, the more calories you burn. Why? Because it requires more work to move more weight. Calories are our bodies’ energy source and those are what we burn to get our bodies to work. You can do dumbbell bench presses with 5 pounders all day, but the results will be limited if you are even lucky enough to see any. Same thing with body-weight squats. They can only get you so far. But load up that bar with 100, 200, even 300 pounds and see what your body can do! This is where the magic happens!

On top of that, a well-designed power-lifting program should be well-rounded. You are hitting your entire body in many fewer exercises, and getting better results from it. Nothing beats a quality, compound movement. Isolation movements have their place, but that place isn’t in an efficient weight-loss program. The truth is that if you have a lot of weight to lose, cable triceps press downs do not belong in your routine. Ab machine crunches don’t either. You should get most of your core work from your basic lifts. I’m not saying you should never do a plank or any core-specific work, but isolation movements (like the machine crunch) should be saved for your fine-tuning phase when you are much closer to your goal.

Let me explain the difference between a compound movement compared to an isolation movement. This should show you why it is so much more effective to incorporate compound movements. For legs: Compound movement-Barbell Squat vs. Isolation movement- Leg Extension. The leg extension is an exercise that is focusing specifically on the quads (the top side of your leg). This movement is performed in complete isolation, meaning no other muscles are required to do any work. The barbell squat is a compound movement that not only incorporates many more muscles in your legs, it actually includes about 75% of the muscles in your body to do some sort of work. Some of the muscles are the prime movers (glutes), others are assisting muscles, and many are stabilizing muscles that engage your core and keep proper movement patterns in tact. Now why would you choose the exercise that only uses one muscle? You would have to do a lot more exercises to engage all the muscles that you would in the squat. So why would you choose the isolation exercise? For one reason and one reason only- because it’s easier! Challenge yourself with the heavier, compound movements and your body will thank you!

To give you an idea of some quality, basic compound lifts, here is what I’m talking about:

Squats, Deadlifts, Bench Press, Bent-Over Row, and Military Press are a great place to start. These are your power-lifting movements at your most basic form. There are plenty of alterations to that, of course. One of my favorites is a clean to press, or for beginners- a regression to (squat to reverse curl to press). This is building strength, requires a lot of work, and is a very efficient total-body movement that will burn a lot of calories.

The biggest component in this program being utilized for weight loss is your nutrition. If you are following the right meal plan and properly designed power-lifting program, you can get absolutely shredded! This stuff works so don’t be afraid to step out of what you think you know, and try something new. Start the new year off right and take some chances! If you train the same, you will remain the same. Nothing is more frustrating than busting your butt and not seeing a difference. So get to it! Check out our site at www.sd-evolution.com or our instagram @sd_evolution for some amazing transformations, and transformations in the process! If you are interested in personal training or your own personalized workout program and meal plan, those are on the site as well! Good luck guys!

 

Until next time,

Josh