TAKE ACTION
a
M
TAKE ACTION
FHP 328 – Do Less, Achieve More

FHP 328 – Do Less, Achieve More

by | Jul 19, 2021 | podcast

It’s so easy to fall into the “more is better” attitude.

Because taking action, “doing more,” allows us to feel like we have more control over our results…like we can get things to happen faster.

But that’s simply not how things work.

We can’t out exercise or out diet time.

So often doing more creates unsustainable routines and habits not to mention pushes us the point of training or dieting so hard that we see diminishing returns.

Our hard work actually backfires. 

That’s why I wanted to talk about how less is often more. How you can DO LESS AND ACHIEVE MORE!

Here are 4 tips to help you dial in your diet and workouts to be efficient and effective. Because really often it isn’t that we don’t have enough time or enough willpower…we are just too focused on doing MORE over that consistency!

#1: Design For Your Current Schedule

I often get asked about the best training schedule for (insert any goal here).

My reply is ALWAYS…

“What’s a realistic, not ideal, but REALISTIC training schedule for you? Because the key is designing your routine based on that!”

There are so many ways to design a training schedule based on specific goals. But the one that will pay off is the one you will do consistently.

So if you can realistically do 3 days? Design for that. 

Maybe you do more full body or anterior-posterior workouts over body part of hemisphere splits.

If you have 6 days, maybe you do the opposite or lower the volume per day or change up the types of moves.

You can always design for the time you have.

But better to plan for something you can do consistently than to end up not working areas because you miss workouts.

#2: Focus On Maintaining Things YOU Love

So often we start making changes by cutting out the foods we love. 

But this is also why we often fall off the new habits rather quickly….we run out of willpower to maintain the restriction.

We simply don’t like feeling constantly restricted!

While we always want to capitalize on that initial motivation, the more we can use it to create sustainable habits the better.

Because those habits, based off of even things we love, will allow us to maintain the new habits even during times our willpower is nonexistent.

It also helps with our mindset making changes and implementing new things.

The less you feel like you’re losing things you love, the better your mindset will be and the more open you’ll be to that learning process.

So find ways to plan in the things you love and work around them.

If you love dessert? Plan that in first and work backward from it to hit your macros.

Love your cardio but know you need strength training? Plan your cardio workouts first and then work in shorter strength workouts around it even starting with just activation work.

Love having a specific day off? Don’t plan a workout for that day!

Love having a drink on Friday night? Plan it in and work your macros around it!

Work AROUND the things you love even if you may want to cut them out eventually to start simply creating the healthiest version of your lifestyle.

#3: Make Small Changes As Things Become Habit

I know many of us feel we are “all or nothing” people, but so often making massive changes leads to us massively falling off our plan.

Because it just feels too different, too overwhelming and requires too much willpower to maintain so many new things at once. 

Make one small changed based on your current habits and routines. 

Because what gets us results is what we can be consistent with long term. And what is easiest to stick to is something based off our current lifestyle.

No one size fits all. Stay focused on your needs and goals and creating the healthiest variation of YOUR lifestyle – not on what someone else’s arbitrary standard of clean is!

Small changes lower the barrier to entry. They make it easier to mentally accept the changes.

And the add up to build momentum.

They also make it easier to create habits we can maintain even when we aren’t motivated…they’re just…innate! 

#4: Set End Dates

While we want to create a “lifestyle” we do “forever,” forever is overwhelming. 

No end date applies no pressure to start. It gives us no time to assess.

And it can lead to you trying to do more to rush things or feel like you need to switch things up when you simply need to stay consistent for longer for results to build.

The best thing we can do for ourselves is to set “end dates.” 

These give us a set point at which to assess. They allow us to feel like we can change then too if needed.

It doesn’t just feel like we’re stuck doing something forever.

Because we also have to realize we won’t do one thing forever. Our needs and goals are constantly evolving and so should our workouts and our diet!

That’s why it’s also so important we learn the WHY behind what we’re doing so we can make changes as needed.

But set those end dates to have points to step back, take that bird’s eye view and assess. 

Ready to make a change and dial in your workouts and your diet to match YOUR needs and goals?

Check out my 3-Step Recipe to RESULTS…

–> The RS Recipe To Achieve LASTING Results

Exercises For Hip Pain RELIEF (5 Daily Hip Pain Moves)

Exercises For Hip Pain RELIEF (5 Daily Hip Pain Moves)

by | Jul 15, 2021 | Blog, Butt, Core, Exercises, Foam Rolling, Pain Relief, Stretches, Uncategorized

Unfortunately hip pain is an all too common complaint.

And the best rehab is prehab – preventing those injuries before they really build up by recognizing and addressing those “minor” aches and pains.

Too often we simply try to push through a sore hip. We accept a limited range of motion.

We just keep training hard because it “loosens up” as we go or “only hurts at specific times.”

But those little nagging aches and pains are what end up resulting in injuries.

That’s why I wanted to share 5 moves you could include in your warm ups and weekly routine to prevent those annoying little aches and pains from ever resulting in an injury!

Best to act BEFORE the problems really occur!

So what are those 5 prehab moves?

 

5 Exercises For Hip Pain:

Rectus Femoris Foam Rolling:

The psoas is the sexy hip flexor muscle to talk about, but this hip flexor muscle, which is also a quad muscle, can directly impact both the hip AND the knee so it is a key muscle to pay attention to – it’s the Rectus Femoris.

Tightness of this muscle will not only hinder proper glute activation but lead to lower back, hip and knee issues.

It may be why you had a knee issue on one side and now have hip pain!

So because of the impact this muscle has on multiple joints it is a key muscle to include in your prehab routine.

Usually this muscle becomes short and overactive, which is why it is key you start by relaxing and releasing it through foam rolling.

That will then allow you to better activate your glutes and improve your hip extension and mobility.

If you have had issues or injuries on only one side, you may find you only need to address tightness on one side.

To roll out the Rectus Femoris, place a ball in the middle of your quad. You can also use a roller to reduce the pressure on the muscle. While you want to apply pressure to help the muscle relax as you hold, if the pressure is too much and you tense against it, you won’t benefit. So start with a softer ball or foam roller instead.

Hold and then even tense the muscle and relax as you hold to help it release.

Spend at least 30 seconds on any tight spots you find and hold up to 1 minute.

Piriformis Foam Rolling:

Piriformis issues are all too common these days and are often linked with the fact that we simply spend far too much time seated. Not to mention many of us even choose to do exercise activities, like cycling that still keep us in that seated position!

So it is key we address the fact that this muscle can become tight and shortened and then lead to issues like hip pain and even sciatic compression BEFORE the problems really occur.

That’s why I like to include some foam rolling for the piriformis in my prehab or warm up routines.

A ball works best to really apply more pressure, but you can use a roller especially starting out. You want to find the spot where the top of your back jean pocket would be.

If you use a roller, cross one ankle over the other knee to really help address tightness of the muscle as you lean into that side.

You can then push your knee open and relax out as you hold on the spot.

If you’re using a ball, you may find it helpful to lift and lower the leg as you hold.

Just make sure you breathe and relax as you hold.

Single Leg Hip Thruster:

After starting to relax overactive muscles, you want to start to stretch and work the hip through a full range of motion.

And a great way to do this while also activating our glutes, which are commonly UNDERACTIVE is through activation moves like the Single Leg Hip Thruster with Knee Hug!

Activation moves like this stretch out tight hip flexors through a process called reciprocal inhibition. Basically by engaging your glute to drive your hip into extension you stretch out that shortened hip flexor.

So especially if you’re short on time, you can use this move to stretch and activate all in one!

To do this move, you’ll hug one knee in toward your chest as you set up with your back on a bench. You can look down slightly toward your knees. This cervical flexion can actually help with glute engagement and can help you avoid arching your back.

Use that posterior pelvic tilt to brace your abs as you drive up. Squeeze your glute to extend your hip and avoid arching your lower back to get up higher.

Relax back down and repeat.

Unilateral moves like this are key if you have one side that is weaker or tighter; however, it also makes the exercise harder.

You may find you start with the glute bridge variation of this OR even an 80/20 hip thruster so that you reduce the resistance on that single leg.

You want to make sure your glute is the prime mover and that you don’t feel your hamstrings or quads compensating instead.

Hinged 3-Way Hip Circles:

It’s key we not only work on hip extension but also abduction and even flexion. Basically we want to make sure we mobilize our hip through a full range of motion while building stability through that full ROM.

That’s why this Hinged 3-Way Hip Circle move is so amazing.

You can do a version of this move fully standing and balancing, which is a great option IF you really want to focus on that balance element. You can also do it quadruped.

Even implementing all three over a progression can help you get the best results.

I find using the balance assist and slightly hinged position though really helps to better activate the glute through both the extension and even abduction for most people.

Lean forward against a wall or on a chair or bar for support.

Drive your leg back first. Think less about how high you kick up and almost think about stopping the lift with your glute. Feel yourself squeeze your glute.

Then bend your knee as you lift your leg out to the side. Focus on really feeling that glute lift over rotating away to lift up higher.

Fight to keep your lower leg parallel to the ground. We tend to either want to raise our foot up higher and internally rotate our hip (use the TFL) or externally rotate our hip (which can utilize more piriformis) so really focus on that glute medius.

Then with the knee bent, drive your knee in toward your chest and even round slightly to feel your abs.

We aren’t just mobilizing the hip but also activating muscles to improve our hip stability!

With this move you’re hitting your glute max, medius and even your abs!

Side Lying Series:

The glute medius is key to improving our hip stability and even our glute max activation, which is why it’s essential we include activation exercises for it.

Strengthening this muscle will help us avoid hip pain and even help us lift more and run faster!

One of the simplest but most killer activation series for it, is the Side Lying Series. It is key though that you avoid letting your TFL take over.

Using a slight internal rotation of that lower leg, so turning the toe down toward the ground is key.

Do not let your body rotate open. AND if you’ve had piriformis issues, definitely be careful you don’t start to turn that toe open or externally rotate your hip.

So often we want to allow our TFL or piriformis to compensate for that glute medius.

You’ll then lift the leg up at least 8-10 inches off the bottom leg. This will engage the glute before you even start.

You’ll then run through all, or a combination of side lying moves on one side before switching. Do not rush through or disengage by lowering your leg.

You can do the side lying leg raise, front kicks, back kicks, front to back kicks and then even the bicycle.

All of these hit different aspects of the glute medius AND work it while in both hip flexion and extension.

This series is amazing for runner’s especially using the bicycle because it works on that hip mobility through a full gait motion.

SUMMARY:

The best way to avoid annoying chronic hip pain is to do prehab or those mobility and activation moves to address common postural distortions or previous injuries BEFORE pain adds up.

These moves can be used in your warm up to even help you get more out of your workouts by improving your range of motion and helping you prep proper recruitment patterns BEFORE you lift or run.

If you’re looking to prevent ankle, knee, hip and lower back aches and pains, check out my BOOTY BURNER program!

–> LEARN MORE

 

FHP 327 – The Master Was Once The Beginner

FHP 327 – The Master Was Once The Beginner

by | Jul 12, 2021 | podcast

I did a podcast a while ago about “how long does it take to achieve (insert result here)?” since I get that question a lot. 

And I said in that podcast that the annoying answer is… “Your entire life.”

Often we equate what we are doing RIGHT NOW to the results we have RIGHT NOW.

Even though we do know results take time to build.

The simple fact is, our current results in life are truly an indicator of our past hustle. Ryan shared that statement with me and I thought it was a great summary.

What you did a year ago? Is part of the results you’re seeing now.

It’s why, we can’t just diet the couple of days before vacation and expect abs to pop through. And if they do? Well it’s probably because they were basically there from what you did the 4 months prior at least. 

It’s that whole thing of “one healthy meal doesn’t make you healthy just like one unhealthy meal doesn’t make you unhealthy.”

Things are cumulative whether we like to recognize this or not.

Like many of the things we simple write off as “getting older.”

We attribute often aches and pains or struggles to lose weight with old age when, sure there are changes our body goes through as we get older, but also part of what we’re seeing now is due to our past “hustle”…or lack thereof haha

Everything really does “build” off of everything else we’ve done in life…both good and bad.

And at any time we can choose to make a change. But the time is always NOW.

Not Monday. Not in the New Year…

But NOW!

Because in life there is no starting over. There is only moving forward.

And that’s why I wanted to share these 3 tips to help you start hustling today to create the life you want….

#1: Suck it up and learn. Stop searching for a fad diet. Start TRACKING.

Trust me…I know people hate tracking. Hate committing the time to being bad at something. They just want a quick fix. Myself included.

And if there was one, I’d be providing it to all of you. Trust me. It would make my job easier at times.

But I refuse to lie to you about what success takes. And it’s often a sucky process filled with being bad at things as you LEARN.

However, through actually learning the why behind things and focusing on tracking what you’re doing, you give yourself control to make a change and build a solid foundation.

You can help maximize your long term results. Because as tempting as those dramatic quick results are?

They’re often why we’re ultimately looking for that next quick fix! It’s why things haven’t added up the way we’d like from all of the “hustle” we feel like we’ve put in.

So this week, start tracking what you’re doing. Start creating a clear plan. Start learning about each component of what you’re implementing and embrace the fact that you may suck at some new stuff to start!

#2: Focus on the daily habits. Set habit goals.

I’m oddly a horrible goal setter, but the one thing I do set, is habit goals. I very much celebrate those daily habit wins.

Because I realize that by implementing those daily annoying, tedious habits at times, I’ll achieve the results I want.

And the motivation of knowing you’re doing something successful, and if you’re a list person, getting to cross it off your list? 

Can help you stay motivated through the ups and downs that are bound to occur.

While we want to remember our ultimate goal, as humans, we don’t do well with the idea of doing something FOREVER. We don’t do well without deadlines. It’s easy to slack or not even get started if there is nothing pushing you.

Especially when results don’t happen fast enough, which they never do.

So set habit goals, mini challenges, daily things you can do that will build toward your ultimate goal but also help you find a “win” in each day!

#3: Create minimums.

Success and results occur by us moving forward even when life is sucky. Plain and simple. It’s easy to be committed when things go perfectly.

But A. Life often doesn’t work with us. And B. Those times are short lived.

That’s why success is truly achieved by finding a way to move forward even during the worst of worse times.

This means recognizing that sometimes progress means simply not losing ground on our goals. Even just losing less than we would have in the past.

But also finding ways to do enough to move forward even if the progress is painfully slow.

That’s where MINIMUMS come into play.

If life is doing it’s best to hold you back?

Find a way to do a MINIMUM amount to maintain your current results. Even plan ahead to do the minimum. You can always ADD!

But by doing just enough to maintain what you’ve already done, you A. Do achieve a win by not digging yourself a hole which goes a far way in long-term results. This also can make you feel less stressed which leads to you then wanting to do more 

And…B. You may find you do still move forward and build momentum for yourself. Because often we can still do the minimum effective dose for results…even if they happen even slower than we’d have liked slow results to happen.

Progress though is still progress no matter how small.

So if life is busy right now, think of just doing 5 minute workouts. Just track without stressing a macro ratio. Do SOMETHING, do the minimum, but just enough that you can mentally handle it, to keep moving forward!

STOP Torturing Your Rotator Cuff (Do This Instead)

STOP Torturing Your Rotator Cuff (Do This Instead)

by | Jul 8, 2021 | Blog, Exercises, Foam Rolling, injury-featured, Pain Relief

Rotator cuff injuries are all too common.

And often when a muscle gets injured we blame it for being weak.

So in our attempts to recovery we include a ton of moves to work and strengthen those muscles.

But what if this extra strengthening work is actually holding you back?

What if these exercises are actually perpetuating the issues long-term instead of addressing the true culprit of the problem?

Because so often muscles, like our rotator cuff, become injured because they are actually OVERWORKED and OVERUSED.

These smaller, weaker muscles end up overstrained and overworked because of joint mobility restrictions and other muscles not pulling their weight.

That’s why rotator cuff injuries especially are becoming more and more common.

That’s why a proper recovery and mobility program can’t just focus on rotator cuff strengthening moves.

It actually needs to focus on your thoracic, scapular and shoulder mobility as well as proper engagement of the larger muscles of your upper back as well as your serratus anterior.

But before we dive into the moves you need to include, it’s key we have a better understanding of the muscles that make up our rotator cuff and what they do.

What does your rotator cuff do?

While each of the 4 rotator cuff muscles does contribute to a different joint action, all four muscles play an important role in stabilizing your shoulder, which is a ball and socket joint.

A great way of understanding the importance of these muscles and their role in shoulder stability is to think of your shoulder as a golf ball on a tee. Your rotator cuff muscles hold that golf ball in place so it doesn’t rotate off the tee.

However because each rotator cuff muscle does contributes to a different joint action, it can be helpful for your recovery to know which one is injured and have a better understanding of how they function.

What are the 4 muscles of your rotator cuff?

– Supraspinatus 
– Infraspinatus
– Teres Minor
– Subscapularis 

The Supraspinatus abducts the shoulder or helps you raise your arm out to the side.

The Infraspinatus and Teres Minor externally rotate the shoulder. For a visual example of this, place your elbow in by your side and bent it to 90 degrees with your hand out in front of you. Then open your arm out to the side. That movement is external rotation.

The Subscapularis, on the other hand, internally rotates your shoulder. So if your elbow was bent in the same position, your hand would move in toward your body.

Your rotator cuff muscles are also made up of mainly type I muscle fibers. So if you are working to strengthen them to improve your shoulder stability, higher reps and lower loads will be key.

But remember, while keeping these muscles strong for stability is key, if that golf ball isn’t properly aligned on that tee, or other muscles aren’t pulling their weight, your rotator cuff can easily become overworked which can lead to injury.

That’s why you want to include these 4 exercises to foam roll, stretch and activate and keep your shoulders healthy and happy! These moves will help you work on your thoracic, shoulder and scapular mobility and stability.

They are important to include in your upper body training routines if you have a desk job especially and can easily be combined even into a quick warm up before your workouts.

4 KEY MOVES TO DO INSTEAD TO PREVENT ROTATOR CUFF OVERUSE INJURIES

EXERCISE #1: Chest Foam Rolling

Your pec minor and major can become shortened and tight, especially if you spend a ton of time hunched over throughout the day.

This can lead to both internal shoulder rotation but also anterior tipping and downward rotation of our shoulder blades and create overuse of the rotator cuff.

That’s why it’s key we first use foam rolling to relax this overactive muscle!

To roll out your chest, you can use a larger ball against the ground or a smaller ball in a doorway.

Start with the ball just inside your shoulder joint and under your collarbone. You will not roll back and forth but hold and relax as you apply pressure. Be careful and very gentle if you start to work the ball toward your sternum.

As you hold with the ball pressing in to your chest just inside your shoulder, you can lift your arm overhead and slowly lower it down if standing in a doorway or rolling out against a pole.

If you’re lying on the ground, you can make a snow angel movement as you hold to help create tension and then relax to help the muscle relax and release itself.

EXERCISE #2: Active Foam Roller Star Stretch

Spinal mobility is key so that we don’t seek out extra mobility from our shoulders to perform exercises like the overhead press, which can strain our rotator cuff.

Proper spinal mobility also allows us to have proper scapular movement so we properly engage the muscles of our upper back to support our shoulders.

That’s why the Active Foam Roller Star Stretch is a great move to include.

Place a foam roller or block on the ground to one side.

Lie on your back with the roller running parallel to your body and bend your knee on the side further from the roller to about 90 degrees.

Pull your knee across your body to place it on the roller with your opposite hand as you place your other hand behind your head so your elbow is open and out.

Rotate that elbow in front of your face to touch the elbow down to the ground in front of you.

Then lift the elbow up as you rotate your chest open toward the ceiling. Rotate through your spine as you try to touch your shoulder open to the ground.

Focus on twisting through your spine without letting your knee come up off the roller. Open up, pause and then rotate back closed. Repeat all reps on one side before switching. Do not just flap your arm.

EXERCISE #3: Lying W Pulldowns

To help support your shoulders and improve your posture, you then want to activate the muscles of your upper back, like your mid and lower traps especially.

A great way to improve your shoulder health and target these muscles, as well as your lats, is with activation moves like the Lying W Pulldowns that work on retraction and scapular depression.

To do Lying W Pull Downs, lie face down on the ground with your arms extended overhead, thumbs facing up toward the ceiling as if giving a thumbs up. Engage your upper back to lift your face and arms just off of the ground. You can also put a towel under your forehead if you struggle with engaging your neck.

Then begin to bend your elbows, pulling them down and in toward your sides.

Feel your shoulder blades pinch slightly together as you pull them down. Feel yourself initiate the movement by the movement of your shoulder blades.

Pull your elbows down and in as if you pulled your chest up to a pull up bar.

Then keeping your hands off the ground, extend your arms straight out toward the wall in front of you. Reach out overhead the bring your hands back down and in.

Feel your back and even your lats as you pull your elbows back down and in to your sides.

EXERCISE #4: Serratus Anterior Press

The serratus anterior is a primary scapular stabilizer and weakness of this muscle has been linked to neck, shoulder and even upper back aches and pains.

A strong serratus anterior is key as it will help posteriorly tip the shoulder blade as well as help you perform proper upward rotation of the shoulder blade. It will help you avoid those rotator cuff muscles becoming overworked!

To strengthen your Serratus Anterior include the Serratus Anterior Press in your activation routine.

Start in a staggered stance with the opposite foot forward from the hand holding the band in at your chest.

Then press the band out from your chest and slightly up. Feel yourself pulling your shoulder blade forward around your ribs as you reach out. You aren’t just doing a unilateral chest press.

Then slowly bring your hand back in toward your chest. Do not rotate toward the anchor point.

You want to focus on the movement being felt around your ribs as you protract your shoulder blade or pull it away from your spine.

SUMMARY:

To keep those shoulders healthy and happy and avoid rotator cuff issues, try combining these 4 moves into a quick mobility routine or use them as a warm up, performing 30-45 seconds per move or side.

With these moves remember you are working to improve your shoulder, scapular and thoracic mobility while activating the muscles of your upper back to help prevent those rotator muscles from becoming injured because they’re overworked.

We want to make sure we’re addressing the underlying cause of the injury and not just torturing our rotator cuff more!

FHP 326 – 4 Things Successful People Don’t Do

FHP 326 – 4 Things Successful People Don’t Do

by | Jul 5, 2021 | podcast

I was thinking about what most often leads to a client being successful…and honestly it never boils down to the fact that they really have more willpower. Or better macros or better workouts.

It boils down to the fact that they truly take OWNERSHIP of the process. They focus on finding a way through the ideal, and not so ideal times.

And they recognize the power of their mindset.

Because so often we try to search for a perfect diet, a perfect workout. A perfect supplement or move. When really, it comes down to the fact that…

“What our mind believes, our body achieves.”

That’s why I wanted to share 4 things successful people DON’T DO with some tips to help you avoid these pitfalls.

#1: Blame things outside themselves

No not everything that happens in life is within your control. But recognizing you can ALWAYS control your reaction to events ultimately is key.

Because that puts you in a position of power to move forward.

Blaming the sucky thing that did happen may make you feel like it wasn’t your fault, but it does nothing to move you forward.

It makes you a victim over a victor.

We have to remember that we can’t control what we can’t control. And dwelling on it doesn’t change it.

If we instead see each situation as an opportunity or chance to learn and move forward, we can then find ways to achieve success even if the path isn’t what we initially envisioned.

Blaming something outside yourself may make you feel less bad about the situation, but it does NOTHING to move you forward. It does nothing to empower you so that you realize that you can CHOOSE to make a path forward.

So today if something happens, instead of making an excuse or blaming the event, focus on finding a solution. A way to move forward regardless!

#2: Focus on Coulda, Woulda, Shoulda 

Hindsight is always 20/20. You should always want to learn and grow so that you look back on the past and would have done something differently.

But the simple fact is…you can’t go back and change anything.

You can only move forward.

Reflect and learn from the past but stay focused on the future.

When you’re tempted to start moping about what you coulda, shoulda, woulda done, instead tell yourself, “I won’t make that mistake again!”

Find an action item out of the learning experience that you’re going to implement moving forward.

See everything you do as a learning experience. Even a new program.

So what if it doesn’t work out? So what if you weren’t able to be as perfect as you would have liked?

What did you learn so you can keep moving forward?

Take one positive from it and remind yourself of it!

#3: Give up.

Honestly success is about being punched in the gut and standing right back up. Rarely have I had a client say “Well life just went perfectly the entire time I was training with you and that’s why I got results.”

Actually often I have clients say, “I got results DESPITE (insert all the stuff that happened there).”

Failure is really not the opposite of success. It’s a part of it.

And the more we see each setback as a learning experience, the more successful we will ultimately be.

Instead of trying to forget your mistakes, remind yourself of them but with the key things you now know BECAUSE of them.

We can often learn even more from the things that didn’t work than the things that did.

So as you even start a new program, remind yourself it will be a learning experience. Track and make note of not only what does work but also what doesn’t!

That allows you to do more of the good while avoiding the bad.

But just remember there will be ups and downs.

And success is most often defined, not by what we do when times are perfect, but by how we continue on through the times life works against us!

#4: Expect immediate results

We all wish results happened yesterday.

But change takes time and there is often a learning process full of ups and downs we first have to go through.

And as cliche as it is, I think it’s key we remind ourselves at times that anything in life worth having takes work.

However, during the day to day grind it can be hard to keep your eye on that long-term prize.

So the more we can set goals that do provide the motivation of seeing immediate results as often as possible? THE BETTER!

So if you’re starting a new program, consider ways to celebrate those habit goals as wins. Set mini challenges for yourself even so that you can see progress in different ways more consistently to keep doing the things you know will ultimately lead to success.

And when you feel discouraged, remind yourself results are building and often when we want to give up? Well that’s the time to push even harder!

Listen to More