Tag Archives: Motivation

An old forgotten post from the drafts – New Year Pitfalls

Morning Guys,

With the new year in full swing there will be some common pitfalls ready to ensnare young hopefuls, to help you understand what they are and how to avoid them to the best of your abilities we will cover the 4 most common.
1 – Too Much Too Soon.
You’ve spent the best part of 2015 living on convenience foods and building forts on the sofa, but 2016 is where that will all change. In the first week of the new year there will be the familiar sight of hoards of newbies hitting the gym EVERYDAY, going hell for leather and literally pushing themselves to the point of feeling sick, just short of collapsing. It’s okay though, it’s meant to be like this, right?
After doing this for a week, maybe two a gym virgin will be utterly ruined. Walking normally will be a distant dream, sitting on the toilet will be like harder than climbing Everest, you get the idea.
Starting down the path of self improvement is great and I fully support those who want to make a change, what you need to remember is that doing too much won’t get you results faster. It will however leave you sore, frustrated and demotivated, all of which can cause a person to quite their endeavor and we don’t want that.
My advice for gym new comers would be to join a couple of classes 2-3 per week will be sufficient to get you progressing, enjoy your workouts and also making some new friends too. If you can afford it hire a trainer/coach as they will be able to teach you a lot of the things you need to know, not to mention correct exercise form.
Don’t rush, take your time and avoid doing too much too soon.
2 – No Patience.
Everyone wants to get results, the biggest issue is the fact that everyone wants their results by yesterday. This is a major problem. Results take time to achieve, occasionally a very long time and this can be frustrating for people.
In the modern world of health/fitness there are some unrealistic expectations of what is achievable, this is largely down to rampant PED (performance enhancing drugs) use and a reluctance to accept that the people many often admire have been training for a great number of years – 10+ in most cases.
Is it possible to lose 30lbs of fat in 12 weeks? Yes, however it would require extreme focus and dedication and sadly a lot of people don’t have that. This means you will be realistically looking at more like 24 weeks to achieve that goal, this for some people is too long to wait.
Results take time, learn some patience and don’t give up when you don’t have abs or are a size 8 after only one week in the gym.
3 – Your Nutrition is Wrong.
A simple subject made complex. Here is the basics of nutrition:
To gain weight – Eat more calories than you burn.
To lose weight – Eat less calories than you burn.
Simple right? So that being the case why do so many people struggle? The answer is obvious really… You are either eating too much or not enough. Seriously, for the majority of people that is the honest truth.
Okay, now for the slightly more interesting part.
Establishing how many calories to eat. There are literally hundreds of formulas/websites on the internet that will give you a rough estimate, with one of the best being the Harris-Benedict formula (I’m not writing this one down as it’s rather long and complicated). If you’re looking for a quick guide way to establish your potential daily calorie needs then use this *equation:
Weight Loss – Weight in Lbs (ideally your LBM-Lean body mass, meaning what portion of you isn’t fat) multiplied by 11-13. So, LBM in Lbs x 11-13 = calories for weight loss.

Weight Gain – LBM in Lbs x 17-19 = Calories for weight (muscle gain).

*Disclaimer – this is a rough guide, if you want a more accurate number hire a trainer/coach to do all of this for you.
The next part from here will be establishing your Macro-nutrient ratios (protein/carbs/fat) Ideally this is based off of your LBM. There are a specific amount of calories in each macro-nutrient:
Protein – 4cals per gram
Carbohydrate – 4cals per gram
Fat – 9 Calories per gram
Grams of Protein = 1xLBM – of you weigh 150lbs of lean mass then you need 150g of protein.
Grams of Carbs = 1xGrams of Protein – 1×150=150g carbs (25-40g of this number should be fiber).
Grams of Fat = Add the calories from protein/carbs together then take it away from your established number of daily calories. What ever number that is divide it by 9 for your grams of fat, for example: 900cals remaining / 9 = 100g fat for the day.
In recent times you will hear people say that your choice of food doesn’t matter. Yep, you read that right. Provided you hit your macros/calories you can eat what ever you want, in theory… Would I personally advise this? No. Personally I would prefer people eat mostly whole foods (meat/veg, basically what is considered adult food, not sweets, cakes and convenience foods) this is for better for overall in health in my experience. True you will find people who throw science/theory at your proving it doesn’t matter but if I’ve learnt one thing it’s that everything works in theory but that’s about it.
The real secret to nutrition is to enjoy what you eat, don’t restrict yourself but don’t gorge either. Aim for the classic 80/20 split of whole foods to indulgence, hit your calories/macros and you will find you don’t go far wrong.
4 – You Don’t Put in Enough Effort (Mentally).
I am not going to sugar coat this fact.
The main pitfall that leads to people giving up is their mind is weak. The difference between fantasy and reality is purely desire, well, most of the time in the things we can control anyway.
Try to remember that you are in charge of your life. You control your actions, no one made you eat that cake, you wanted to eat it. Is that a bad thing? Hell no! If you want some cake then have some, just don’t eat the entire cake and feel guilty or blame someone else for eating it. So what if you were at a child’s birthday party? You didn’t have to eat it, you wanted to eat it. Accept your decisions and move one swiftly from the bad ones.
Everyone has the potential to achieve their goals, what most people lack is the patience, dedication and mental fortitude to keep going when it gets tough. There is no quick fix, the only way to get lasting results is to make a life long change. Remember that.
Have faith in yourself, I know you can do it.
Enjoy,
Ross

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Struggle Struggle Struggle

Motivation.

It’s quite an interesting word really.

We will often hear people talk about how to stay motivated when things get tough, or how to reignite a lost motivation and anything that is of a similar disposition, and while the intentions are good it is a sad truth that it rarely helps, if at all.

Talking a good game to achieve that instantaneous boots in moral is easy.

People can get a similar dopamine hit from merely talking about what they re going to do, in fact if you take the time to dig in to the science surrounding it you’ll find that the brain scans etc are almost indistinguishable in terms of response, meaning from a glance (without knowing exactly what to look for), you’d not see any really difference.

Same goes for the biochemical responses, to a degree.

That’s a rather fascinating little thing to know, however don’t take my word for it, please delve down that rabbit hole.

Anyway, back to motivation.

Aiming to sustain it, reignite it, or draw on some special reserve is largely a fruitless endeavour because it isn’t motivation that keeps us going, it’s resilience.

It is easy to see how people think it’s that people are highly motivated, however this not really how it works because you will find that the aforementioned is more akin to gasoline and added to the fire for that initial oomph in to action and after that you’re going to need something more substantial to keep that furnace going.

Unfortunately I can’t tell you what that ‘thing’ is to you because I’m not you.

For me it’s a simple case of enjoying the struggle and having go fight my way through a tough challenge because once I come out the other end of it all I will know a lot more about myself.

This is what sustains me through the resistances I meet when pursuing a goal.

It’s a conscience choice to keep moving forwards, that’s all.

If you can make yourself doing the thing you need to do, then in the end you’ll find what once seemed like an insurmountable task wasn’t really that bad, even if the struggle is real it’s better to embrace it every step of the way and just do what needs to be done, than it is to rely on bursts of motivation.

Of course this is only one perspective.

Having lofty goals can be a good thing, you’d be surprised that if you are to ask for the Moon how often once all was said and done it would be given to you.

Aim high, fight on, enjoy your motivation while it’s there just don’t rely on it and prepare for the struggle.

Once you come out the other end, it’ll all be worth it.

Enjoy,
Ross

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You’re allow to be unmotivated

How often do you feel unmotivated to train?
 
Every now and again or is it something of a regular occurrence that rears it’s head all too often?
 
It’s okay you know, to feel unmotivated and not want to train.
 
It’s not uncommon for people to get bogged down when it comes to training because progress is often very slow and worst of all is hardly noticeable until a large amount has been accumulated over time.
 
Surely you’ve seen those people who suddenly make a massive amount of progress seemingly over night, frustrating, isn’t it.
 
Well let’s make something clear, their progress hasn’t happened over night, it’s happened over many many nights and days and through various choices they’ve made for the better, all so they can get one step closer to achieving a goal and making more progress.
 
A lot of people are quick to bitch and moan that everyone else has it easier than they do, when the reality is that the ones who make and have made progress usually put in more time, effort and investment than their jealous counterparts.
 
We all wish that making a change came quickly however it doesn’t, not anything meaningful anyway.
 
Here is a simple example of a way to make progress lifting:
 
Start off with a compound lift at 8x2x80% 1RM, workout 2 times per week per week, add 1 rep each session until you’re doing 8×3, then add a small amount of weight, 1-2kg and repeat.
 
Sound laborious?
 
It is, but do you know what else it is?
 
Effective.
 
Over time you’d find your strength would increase, as would you total muscle mass, yet it would happen at such gradual pace people would discount it.
 
The same is true for nutrition, if you start by eating a little less, your weight will will start to slowly decline, eventually you’d need another calorie drop and once again your weight would slowly go down – a combination of lifting weights and cardio work great with a calorie deficit for changing who your body looks. Who knew right?
 
In the end you’ll find most people lose motivation at some point or another, however the difference between the ones who succeed and those who don’t is clear.
 
Those who succeed do what they need to do whether they feel like it or not.
 
Are you one of those people or not?
 
No one else can get your results for you, it’s 100% on you.
 
Time to choose.
 
Enjoy,
Ross

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Towards or Away?

What do you see when you look in the mirror?
 
Have you achieved what you desired or is it sorely lacking?
 
Being what we are, typically we’re prone to burst of motivation that burn brightly but fade within the blink of an eye. The hard part is understanding that motivation itself is merely an illusion, confused?
Let’s look at what motivation really is.
 
What people think motivation is: Being inspired to do something to better yourself and receive a reward.
 
What motivation actually is: Keeping you out of trouble and getting away from painful situations.
 
Quite bleak when you look at it and while not true for everyone, it applies to the larger majority. This is why motivation, or at least motivation towards something doesn’t last as long as you’d hope and is easily deterred the second hardship is found or times get tough.
 
As a people we want to do what what it easiest, it’s in our nature, there are very few people who actively seek a tough pursuit for the single purpose of enjoyment, they usually do it because they have no other choice.
 
Does this mean you should give up? Of course not, what it does mean however is to educate yourself and look at all the pieces of the puzzle and ask yourself this question (based on your past experiences).
 
– When you succeed at X, what was the reason you stayed focused and did it involve moving towards pleasure or any from pain?
 
Th key is to understanding, if the perceived pain is greater than that which we would meet staying in our current situation, chains are we won’t really work that hard to achieve the goal. As silly as it might sound, give it some thought.
 
Okay, so how do you stay motivated?
 
That’s easy, you have two options:
 
1 – Find things that will cause pain and move away form them.
 
2 – Change your mindset and learn to focus on the bigger picture and place perceived pain in to the right context. Remember it’s only perceived pain, it might not be as bad as you think it will be, so don’t give up at the first hurdle.
 
If you would like more information on this thought process, take a look at ‘Awaken the Giant Within’ by Tony Robbins.
 
Enjoy,
Ross

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9 Reasons you should hire a personal trainer.

PT is expensive, no point in saying any different. A good trainer/coach will charge a high price for their time, but then again if you want the results you’ve not been able to achieve you’ll pay it.
Often this commodity is seen as not needed because people think they know better and can do it on their own. This isn’t true, otherwise more people would look better than they do, simple.
Here are 9 reasons why you should hire a PT:
1 – You gain knowledge you never had.
2 – The motivation you’ll get is out of this world.
3 – All of the stress of what to do is removed.
4 – Mentally you will feel better in yourself.
5 – There will always be some there to help and support you.
6 – Accountability will become a priority in your life.
7 – Nutrition will become less of a minefield.
8 – Results will be yours.
9 – Most importantly, you will know that you’re being looked after because believe it or not, trainer/coaches do really care about their clients happiness and want whats best for them, they’ll bend over backwards to help you, remember that.
If looking great isn’t a priority to you, guess what…. That’s 100% okay, some people just want a decent level of strength and fitness which is perfectly achievable on their own and are honest enough to admit it and for that they get respect, no questions asked, just respect given because they’ve been true to themselves.
Now for those who make up excuses, ugh… Think about what you want and come back when you’re ready to be true to yourself.
Enjoy,
Ross

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Two ways to stay on track in January.

The first couple of weeks in January are often the easiest for people to stay committed to the cause because they are gilled with motivation, however this can start to chance around week three/four and I would like to give you two tips to help you avoid this happening.
 
1 – Get other people involved.
 
This can mean a great many things, the best way to look at it is by finding a gym buddy or telling a close few people publicly what you’re doing so that they can help hold you accountable if you do start to fall off the wagon.
 
You will find that the fear of letting people down can be a great motivator, it’s true it won’t work for everyone and that is why I have tip number two for you.
 
2 – WIIFM
 
‘What’s in it for me’
 
That is what WIIFM stands for and this is a great way to show you just how many benefits you will get from sticking with your fitness journey. Here are some examples:
 
– Better health
– More confidence
– Increased daily energy
– Clarity of mind and better thinking ability
– New friends
– Learning fitness can be fun (group exercise etc)
 
Those are only a few reasons but you will find that sticking with your New Years fitness journey will be a great benefit to you in the long run because the positives far outweigh the negatives (early morning gym sessions, hard sessions, buying new clothes).
Bonus Tip: Set a SMART goal and have someone who really means a lot to you counter sign it.
 
Remember you’re not alone when you feel things get hard, almost everyone has been there at some point, just remember you’ll regret giving up far more than you will pushing through the tough times and reaping the rewards of your labours.
 
Enjoy,
Ross

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One Way to Sure Success

Success is something that everyone wants in some way. Whether that success is in the form of admiration, respect, more muscle, a faster 10k time or even just to gain more self confidence, success is success and everyone deserves it.
 
I often get asked by people about how to succeed or what the best way to success is and over the years I have found that this missing element is often what hold people back and causes them to lose their way.
 
Some of you will like this answer, others won’t, but that doesn’t stop it from being one of the most important factors in getting to the goal you desire.
 
Here is it:
 
Ask for help when you need it and accept responsibility for for the effort you put in.
 
Okay, that’s two things but both equally important.
 
Asking for help will give you the opportunity to avoid the pitfalls that other people have fallen in to. Accepting responsibility for the effort you put in will hold you accountable, if you give anything less than YOUR 100% then my friends you will struggle every step of the way.
 
Take heed in these words because they come from experience. I have made more mistakes than I care to admit, some have cost nothing and others came with a price tag far above what I wanted to pay but that’s life. Learn from those around you and don’t be afraid to ask for help, it doesn’t take anything away from your success, after all, it doesn’t matter what route you take to the top of the mountain when in the end the view will always be the same.
 
Enjoy,
Ross

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Failure Mindset

Morning Guys,
 
Do you live with the failure mindset?
 
Plenty of people live with the attitude of:
 
“That person is … Bigger, Stronger, Leaner, Fitter etc… than me because of … Genetics, Money/Born with a Silver Spoon, Steroids and so on…. I will never be like that.”
 
This is the failure mindset and all it serves to do is hold you back because you’re expecting to fail. I’ve said it plenty of times before, too many people make their excuses as to why they won’t achieve XYZ and as a result never achieve anything.
 
Sadly I feel the failure mindset is actually something that our culture is feeding these days, what with all the ‘safe spaces’ the ‘words hurt’ and ‘You all deserve nice things’ campaigns people are becoming mentally weaker by the day. Don’t get me wrong, some things people say really do hurt and there is no need for them but most of the time people need to simply grow a thicker skin and crack on with life.
 
If you’re wondering what’s prompted this post today, the answer is simple. I’ve been in the failure mindset for a while, mainly due to not feeling that I was reaping the rewards for the effort I was putting in, when in reality I was missing certain elements that would allow success. The fault was mine because of my mindset, I stopped training as hard as I should have, I wasn’t eating enough and as a result make slow and lack lustre progress. It sucks but we reap what we sow so it’s time to kick myself up the ass and get back to the righteous path of the iron.
 
I have made plenty of mistakes, this mindset being one of them. It’s time to learn from that mistake and do what needs to be done.
 
Do you live in the failure mindset?
 
Sit down and write a list of all the things you are meant to be doing to achieve your goal, then write down every excuse you use to avoid doing what needs to be done. Once you’ve done this take a moment to change those excuses in to behaviours that will allow you to succeed and break free of the failure mindset.
 
Enjoy,
Ross

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The First Rule of Lifting Club

Morning Guys,
 
Do you know the first rule of lifting club?
 
No Moaning, head down and LIFT!
 
You will often see the guy/gals in the gym that everybody else admires, this people all have one thing in common, they didn’t like the way they looked so they decided to do something about it and stop being a victim of circumstance.
 
Most people will do a set of 12 with their 15rep load where as the successful ones will strive and struggle to do a set of 12 with a 10rm load because they know that’s what it takes to get better.
 
Everyone has a select method that works for them but the only way they find it is through years of trial and error. In that time they find things that work well and some that work better, they also find things that were a complete waste of time but they needed to do these things so they could find their own personal Holy Grail, make sense? You need to do the same through learning as well.
 
Speak to successful people, success leaves clues after all, attend seminars, listen to podcasts, read books, hire a coach, do everything you can to learn and understand. Don’t be a fish caught in the tide, be the mighty salmon that strives to fight it’s way up stream and go against the current because that’s where what you want will be found.
 
So stop moaning ans start working hard.
 
Enjoy,
Ross

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