I HATE that people think they have to go to the gym for hours or even do two-a-days to get results.
And before you get mad because you are doing these things, I’m not saying you CAN’T…I just don’t think you need to…and more IMPORTANTLY that isn’t the only way to get results.
Having the attitude that you need to spend a certain amount of time working out or it doesn’t “count” is what holds way too many people back from not only getting started, but staying consistent.
What if I told you that instead you could start getting results and get in a routine by only spending 5 MINUTES A DAY working out?
And no this isn’t some get insanely ripped doing nothing bullshit plan.
(We think we need to be lying on the ground completely exhausted to get results. And if we aren’t completely worn out we feel guilty…)
No. What I’m saying is that all too often we never get started because we feel we have to make this huge time commitment that we just can’t mentally make.
We basically set ourselves up for failure by making changes, and achieving results, harder than it needs to be.
We’ve literally started believing that if it is EASY AND SIMPLE, IT CAN’T WORK.
How ridiculous is that!?!
If it is easy and simple, we think it is too good to be true. When in reality, we keep yo-yo dieting and jumping from program to program because the overcomplicated rules and huge time commitments make it impossible for us to achieve results.
We just keep adding more and making up all of these arbitrary rules thinking that by doing more, by cutting out more, by restricting everything, we will finally get results.
BUT WE DON’T.
I say this all the time but – sometimes LESS IS MORE!
That is why I started creating 5-minute Burner Workouts using my hybrid exercises and activation moves.
Because even though you may think “it’s only 5 minutes,” that 5 minutes is enough to keep you moving forward and keep you strong and lean.
Because that 5 minutes isn’t you walking casually on a treadmill or riding a bike. That 5 minutes is high intensity using not only compound exercises but HYBRID EXERCISES that work multiple large muscles at once from different angles.
By using not only interval training, but my Hybrid Moves, you can get results in just 5 minutes a day.
Yes, ideally would you combine these workouts for at least 15 minutes? YES.
BUT if you want results, it isn’t about the length of your workout, but the QUALITY and the CONSISTENCY.
Yes. Quality and consistency.
If you instead try to workout for hours and get so sore and burnt out and feel like you just don’t have the time…guess what? You aren’t going to workout again for at least a week, if not more.
That doesn’t lead to progress very quickly or help you create habits.
But what if instead you started by committing to just 5 minutes 4-5 times a week? That would create a routine AND get you started moving forward.
So if you are ready to try out a 5-minute workout to target your lower abs in my Lower Ab Burner Workout, click here!
by Redefining Strength | FHP 032: Taylor Lewis of Taylor Lewis Strength
TAYLOR LEWIS STRENGTH
Taylor Lewis
tlstrength.com
ABOUT:
Taylor Lewis has a Master’s degree in Kinesiology from Sonoma State University and owns and operates TLStrength. At TLStrength, he ensures that clients and staff are current on the latest training techniques and athletic performance research. Taylor is also the head strength coach for the Sonoma State baseball team, Drake High School baseball team, and works with various high schools in the Marin and Sonoma County to develop and maintain quality athletic programs. Taylor is also passionate about working with adults with Cystic Fibrosis. He is currently working with researchers at Stanford Medical Center to develop structured fitness programs on a quest to find a cure for cystic fibrosis. He has written for Max Muscle magazine, Strength Matters, and On Target Publications, and strives to help educate and inspire people to improve their quality of life and help make a difference in the world.
3 KEY POINTS:
1. Less is more!
2. Enjoying the process is failing, failing, failing over and over again.
3. Don’t be so scared of failing that you never even try or quit before things really have time to build. Failing is part of the process.
MORE ABOUT THIS EPISODE:
In this episode we talk with Taylor Lewis owner of TLStrength and creator of Cystic Fibrosis Fitness. Taylor tells us that sometimes less is more and that all too often people would rather try to do more than sit back and soak in the process. But, if you want results, sitting back and enjoying the process at times is key!
He also reminds us that in order to build our business we need to not only be passionate about what we are doing but also GIVE, GIVE, GIVE! Taylor tells us to get in the trenches and really get out there and make connections in person!
TAYLOR’S FAST FIVE FITNESS FACTS
Q: What’s your favorite exercise?
Deadlifts
Q: What exercise do you hate…but love at the same time?
by Redefining Strength | FHP 031: Karen Smith Master SFG Trainer and creator of CoachKarenSmith.com
COACH KAREN SMITH
Karen Smith
coachkarensmith.com
ABOUT:
Kare is a coach, writer, entrepreneur, fitness expert and mom. It is Karen’s desire to empower, motivate and mentor others to reach their true potential, either in person or thru online distance coaching & program design. Karen is a seasoned personal trainer and strength coach who travels the world instructing and certifying individuals of all ages and fitness levels from beginners to elite US military/Law enforcement. Karen is currently a Master Kettlebell Instructor & Chief Bodyweight Instructor with STRONGFIRST, and is an advisory board member for Girls Gone Strong.
3 KEY POINTS:
1. Always be a student.
2. Remember there is always another way to do something you’ve been doing for a long time so continue to learn and try new things.
3. Don’t always jump on the next shiny object. Find your niche.
MORE ABOUT THIS EPISODE:
In this episode we talk with Coach Karen Smith the only female Master SFG Trainer in the world. Karen has owned a gym, built an online business and travels the world teaching other trainers. She reminds us to always be a student and go to as many workshops as possible to connect and learn. However, she does remind us that while you always want to be learning, you can’t just constantly jump from thing to thing.
Karen reminds us to be patient and plan. And that part of success is also working on mindset and becoming comfortable in your own skin. Too often we bully ourselves and that needs to change!
KAREN’S FAST FIVE FITNESS FACTS
Q: What’s your favorite exercise?
One-Arm Push Ups, Pull Ups and Single Leg Deadlifts
Q: What exercise do you hate…but love at the same time?
Anything cardio or high rep – She joking says she is the “one rep max queen!”
Q: What is the best book you’ve ever read?
New Years Resolution – Find more time to read
Q: What is your favorite Pump Up Song?
She’s on a country kick!
Q: If you could train with one person (alive or dead) who would it be?
by Redefining Strength | FHP 030: Holly Joi Rigsby joins us today and discusses lifestyle design
HOLLY JOI RIGSBY
Holly Rigsby
hollyjoirigsby.com
ABOUT:
Holly Rigsby is a Lifestyle Design Coach for Moms and the owner of HollyJoiRigsby.com. Over the past 11 years Holly has coached over 29,500 women to become the best version of themselves through her programs and products.
She has co-authored three best-selling books and contributed to popular media outlets like Women’s Health, USA Today and Shape Magazine and is creator of Fit Yummy Mummy, the top selling fat loss program for busy moms.
3 KEY POINTS:
1. We all make time for the things we want to do. Set a good example.
2. Don’t wait for a “right time.” While you’re waiting life is passing you by.
3. Life is going to happen. All we can do is control our response.
MORE ABOUT THIS EPISODE:
In this episode we talk with Holly Rigsby, a Lifestyle Design Coach for Moms and the owner of HollyJoiRigsby.com. Holly reminds us that everything comes back to MINDSET and that fear is often the only thing holding us back. She reminds us to face our fears and focus on what you can do each and every day to get better.
Holly tells us that there is never a “right time” and that, while we are waiting for a right time to start, life is passing us by. The sooner you being, the sooner you can achieve and become what you want!
HOLLY’S FAST FIVE FITNESS FACTS
Q: What’s your favorite exercise?
Single Leg Deadlift
Q: What exercise do you hate…but love at the same time?
I firmly believe you want to eat as many whole, natural foods as possible. The cleaner your diet, not only the faster your results, but also the healthier you are going to be.
However, the diet that also works best is the one you can STICK to long-term. The one you can be consistent with.
The one that you can enjoy as you are getting results.
That means finding a balance between being as clean as possible while still getting to indulge and enjoy foods that satisfy those cravings….All while hitting your macro ratios of course 🙂
That is why I think it is important that no food is ever off limits.
BUT that doesn’t always mean you want to completely indulge. Sometimes you want a “healthier” alternative that will keep you on track and not set off other cravings.
That is when recipes like Protein Granola come in handy. This recipe makes it easier to stick to your macros while still satisfying cravings for granola and even sugary cereals.
If you’re craving those sugary parfaits, this Protein Granola with greek yogurt and berries may be the healthier alternative you are looking for!
For me, recipes like this don’t set off cravings for worse foods. There are some foods out there that are “gateway foods”…foods that set off further cravings and cause you to fall off.
Having a healthier alternative that satisfies my cravings BUT doesn’t set off that desire for worse foods, is KEY for me staying on track.
That is why I love finding creative ways to stay on track that freaking TASTE GOOD!
Remember it is about consistency, not perfection. Sometimes adding in things that may be slightly off the “whole, natural foods” list is key to keeping you on track.
Yup…sometimes you have to give yourself some room to ENJOY!
So if you are looking to hit your macros and pack in some extra protein WHILE still indulging in some delicious granola, try this Protein Granola!
Protein Granola Parfait
(photo courtesy of Ashley C.)
Servings 2
Ingredients: 2 tbsp Coconut Flour 1/4 cup TJ’s Gluten Free Rolled Oats 1 scoop Vanilla Whey 1 tbsp Chia Seeds 3 tbsp Sugar Free Maple Syrup (you can use honey or real syrup or anything else!) 1/4 tsp Vanilla extract 1/8 tsp Baking Powder
Combine dry ingredients then mix in syrup and vanilla. Combine until crumbly.
Preheat oven to 350F and then put crumble mixture on foil on a baking tray. Spread it out and then place in the oven. Every 3-4 minutes you may want to mix it slightly. Cook until starting to brown. Then let cool before serving.
Combined with fat-free greek yogurt and even another scoop of whey and topped with half the granola for a delicious parfait!
Macros on the Protein Granola with the Protein Yogurt: Calories: 365 Protein: 51 grams Carbs: 27 grams Fat: 5 grams
Are you ready to enjoy delicious foods while getting results?
Ready for something that will work when everything else has failed to help you get the body you really want?
