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Growth: How To Embrace Discomfort

man who can embrace discomfort wearing a backpack and standing on a cliff in the sky looking down at his achievements

Starting anything new is exciting. Stepping out of our comfort zone, the sense of adventure, not knowing what lies ahead. However it is also difficult to do. Yes, our routine is a safe and familiar place to be. It provides such solace that oftentimes people won’t give it up, even if deep down they hate it. As they say, better the devil you know than the devil you don’t. But, maybe there’s something to be said about learning to embrace discomfort.

Making the decision to be healthier is fun and it’s exciting. It can be a little intimidating, and there is a good chance you will feel very uncomfortable at first. We all know excessive poor eating habits and too little physical exercise isn’t good for us. Everyone knows drinking 5 pops a day and eating foods loaded with salt, bad fats, or sugars is unhealthy. But that’s our comfort area, we have conditioned ourselves. If you can attach to something, you can detach. Growth requires some sacrifice, and this may mean we need to embrace the discomfort that comes along with this.

Making sacrifices for the sake of change

For generations our comfort zone served humans well. It protected us, it still does. Our comfort zone is our safe zone. But growth is more than safety. To change and grow you have to sacrifice. Sacrifice: that’s the cost of admission. And everyone who starts down the path of growth has to pay admission. 

The most challenging sacrifice is giving up who we are for who we can become. What will friends/family think of me? What if I fail, or look stupid? How will I survive without my (insert your own security blanket here)? How much of an inconvenience will this be to my daily life? 

These and more are all questions that probably run through our minds when debating that initial step into discomfort. From personal experience I can tell you when I started Buffalo Nickel CrossFit I asked myself these questions. When I left my full time job I asked myself these questions again. And probably a million times in between the two experiences. I’m sure I will ask myself these questions a million times more before I leave this life.

Learn to celebrate and embrace discomfort

My advice: stop stepping into discomfort and start leaping into it. Embrace discomfort with open arms. Yes, it’s scary. You might get hurt, embarrassed, you might fail, you might lose “friends”. A lot can happen. But more than likely you will survive and prosper. Also, I promise you two things:

  1. You will have to pay the sacrifice admission.
  2. You will learn that comfort zone you loved so much was actually holding you back from being happy with your life.

So whether or not you have taken that leap or you are still trying to jump over that imaginary comfort zone line just know you can make it. 

You will be uncomfortable for awhile, everyone is. We have all been that new person stepping into the box for the first time. We have all felt like idiots trying to learn the snatch. We have all fallen during a box jump. But everyone in that box has also stayed with it. They have made the choice to grind it out, they have made the choice to grow.  

Like Albert Einstein said, I must be willing to give up what I am in order to become what I will be.

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Is Weightlifting At A Young Age Bad For You?

child in boxing ring weightlifting at a young age for fitness

If your child has shown an interest in tagging along to the gym sometime, you might be wondering if it’s a good idea. While weightlifting is great, it can be hard to know if weightlifting at a young age is going to be safe for your child. And doesn’t it stunt their growth? 

Luckily, so long as you don’t have the kid power cleaning 50 kilos or anything in that realm, then you’re likely to cause far more good than harm. Here’s how to help your child safely kickstart their (hopefully lifelong!) gym career.

Weightlifting? Yes! Powerlifting? Maybe Not…

To be clear, when we endorse weightlifting at a young age, we’re talking about strength training. Bodybuilding and powerlifting are a no-go for kids. Trying to build big muscles can put a lot of physical (and mental) stress on a child. Their muscles, tendons and underdeveloped growth plates are at a high risk of injury when moving large amounts of weight.

If your child is interested in weightlifting, don’t worry about how much they’re lifting. Don’t put them on any progressive weight training program until they’re well into puberty. Instead, focus on using these formative years to help them develop great technique. Compound exercises are some of the most valuable to do. If your kid learns great deadlift, bench press and squat form, it will serve them well later in life.

What Are The Risks Of Weightlifting At A Young Age?

It’s a fairly common belief that weightlifting will stunt a child’s growth. However, this is a total myth. The rumor came from a Japanese study of child laborers in the 1970s who ended up below average height. However, it is now known that they ended up short due to malnutrition – not weightlifting. No studies have actually ever shown that weightlifting stunts growth.

Instead, most of the risks associated with weightlifting at a young age are to do with the kid trying to lift weight that their body isn’t strong enough to support. Such injuries can be serious. They include herniated disks, muscle strains, fractures, growth plate injuries, and cartilage damage. 

Children’s bones and muscles don’t finish developing until the end of puberty. This makes them prone to sports-related injury. For this reason, it’s important to make sure your kid doesn’t overdo it in the gym. Stick to low weight and high rep workouts to avoid injury.

What Are The Benefits Of Weightlifting At A Young Age?

Weightlifting is a key part of a varied physical fitness program. Like many exercises, they’ll reap some great benefits from it. They’ll get stronger and gain better muscular endurance, which will help them perform in any sport they’re interested in. 

If they start out with free weights early, they’ll develop great form and technique that will stay with them later in life. Weightlifting at a young age can help your child maintain a healthy weight, and develop strong bones and muscles. 

Plus, weightlifting is really fun! For many kids, weightlifting will boost their confidence and get them interested in physical fitness, which is an awesome hobby to have!

How To Get A Kid Started With Weightlifting

When your child shows an interest, take them along to the gym with you sometime. If you’re confident in your technique, you can show them good form for activities like squats, deadlifts, bench presses or any other weightlifting exercises they want to try. If you’re less experienced with a movement, any of the gym staff will be happy to help teach your kid how to perform the lift safely and efficiently.

Most advice out there recommends avoiding any kind of strict regimen or routine. This is for a couple of reasons. Firstly, you don’t want your kid to put too much pressure on themselves and get stressed. Secondly, strict regimens get boring. People of any age find that to be true, not just kids. But, children in particular often get bored of things, so it’s best to mix things up. 

Aim to let them play around and try out lots of activities and exercises that interest them. Hopefully it will spark a lifelong interest in fitness. A passion for physical health will help them live a healthy lifestyle for decades to come.

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CrossFit Myth: Being Fit Enough For CrossFit

legs of women who are all fit enough for crossfit being all different shapes and sizes standing in a line

One of the biggest misconceptions about CrossFit I often hear is, “I’m not fit enough for CrossFit.”

This belief stems from what most people’s idea of CrossFit is, which is The CrossFit Games. The Games is a series of events and competitions where people compete to see who is the fittest person in the world. CrossFit started hosting these back in 2007. Normal everyday people could not only be selected, but could even win. Panda Express used to sponsor The CrossFit Games. You even drank beer after working out – no joke.  

However, this has quickly evolved to, if you don’t have great genetics, a bombproof training and eating regimen, a long and extensive background in health and fitness…then good luck even making it to the middle stage of selection. Most Games athletes now are/were high level college athletes, and some were/are Olympians or junior Olympians.

Are you fit enough for CrossFit at the Games level? 

No, you are not. There are only a few people in the world who are fit enough for that. 

But, are you fit enough for CrossFit in general?

Yes! You certainly are! Yes!

Everyone has to start somewhere

Humans love to compare themselves to others, even when we have no experience in a subject. For example, when people walk into a box for the first time and they see someone pouring sweat, doing muscle ups, flipping tires, and jumping on top of a box the height of a kitchen table they think “there is no way I can do that”. And they are right.

But, what they don’t think about is that person has been training in CrossFit for years. They had to lose 30 lbs to have those abs and be able to even do a pull up. They started exactly where everyone else did. By simply walking in the door.

When you start a good coach will know that you shouldn’t be pushed like more seasoned athletes. So, instead of doing muscle ups, you will do pull ups. Instead of flipping tires, you will do kettle-bell swings. And maybe you won’t jump on a box but will step up on one. Guess what, that is still CrossFit! CrossFit movements can be scaled and modified. This makes CrossFit a great choice for everyone.

Everyone likes to talk about how CrossFit uses the kipping and butterfly pull ups and how they are not real pull ups. They are just a different version of pull ups that serve a different purpose, just like jumping, banded, and strict pull ups all serve their own purposes.  

Everyone’s fit enough for CrossFit

So the point is, anyone and everyone is able to do CrossFit. No matter what your skill level or your experience is, CrossFit movements can be scaled to meet your level of fitness. And this is important because it allows new athletes to have a workout made a little easier for them. Or it allows more advanced athletes to modify a workout to be harder than it once was.

Are you “not in good enough shape” to start CrossFit and have two minutes to spare? Message us – we only need two minutes to ask your opinion on something.

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5 Workout Don’ts For Fitness Beginners

workout don'ts and workout do's getting advice in the gym

When you start working out, you’ll get hit with a ton of advice (often unsolicited) about what you should and shouldn’t be doing in the gym. Even though these tips surely come from a good place, all the ideas can get overwhelming. However, there are a few key workout don’ts that you do not want to forget about!

These 5 tips are super simple and easy to implement. If you follow them, you’ll definitely be on your way to a great and effective workout. Here we go:

1. Don’t Forget To Warm Up And Cool Down

Structuring your workout correctly is crucial for meeting your goals. When you remember to warm up and cool down, you’ll perform better and have faster recovery times. Plus, you’ll minimize your risk of injury. What’s not to love?

A good warm up prepares your joints and muscles for exercise. A cool down then gently returns your body to its pre-workout state. Spend five to ten minutes doing each at either side of your workout.

There are many resources online with ideas for fun and effective warm ups and cool downs. Try lots and see what works for you.

2. Don’t Focus On A Single Form Of Exercise

CrossFit is all about avoiding routine. A strict workout regimen will only make you get bored and stuck in a rut. There’s no fun in that – and fitness should be fun!

Throughout the week, combine your lifts, movements and exercises in as many creative ways you can think of. Maybe one day it’s a game of basketball. The next day, a run in the park. The day after that, a high intensity WOD. 

Sure, if you find an underlying structure that works for you, that’s great. But try and mix things up as much as you possibly can. This will keep your workouts exciting, fresh and a part of your day to look forward to.

3. Being Selfish In The Gym

This is one of those fitness don’ts that is less to do with your physical health, and more to do with your mental. If you’re new to working out, just remember that it’s important to be courteous to other gym-goers. This keeps them happy, and also keeps you in a positive headspace. It’s a win-win.

When in the gym, don’t hog equipment, clean up after yourself, and be polite to those around you. If you’re kind and respectful to others, they will be to you too. Being friendly will get you a long way. Who knows, maybe you’ll get a new workout buddy!

4. Workout Don’ts: Overdoing It

When you start working out, you may find it tempting to go super hard all the time. No pain, no gain, right?

Wrong – this is one of the major workout don’ts! If you consistently overdo your workouts, you might feel fatigue, frustration and a lack of motivation. It can even affect your sleep.

Your body only builds muscle when resting. It’s absolutely crucial to allow yourself this time to recover from the stress of training. 

Make sure to get at least 24 hours of rest after a heavy workout. If you’re really getting antsy, feel free to do something light like some yoga, or an easy walk around the block. 

5. Don’t Set Unrealistic Goals

Starting a new workout plan is exciting. I’m sure you’re dreaming of your perfect body – and you can’t wait to get it! However, these things take time. And there’s going to be setbacks. You’ve got to mentally prepare for them.

When you set goals for yourself, consider the SMART acronym. This stands for Specific, Measurable, Attainable, Realistic, Time-based. Goals that meet these guidelines will be useful for motivating you on your fitness journey.

A bad goal: look like Dwayne “The Rock” Johnson by Tuesday.

A good goal: add five pounds to bench press within the next month.

Buffalo Nickel CrossFit can help you with workout don’ts (and dos)

At Buffalo Nickel CrossFit we know that all the workout dos and workout don’ts that get thrown at a beginner can get a bit overwhelming.

At our box, we always try to offer helpful guidance to new members. If you want to try a session with us, or have any questions about your fitness, you can contact us here.

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The Ugly Side of CrossFit

woman wearing boxing gloves showing the ugly side of crossfit on a blank background and hair out

Last night, a member left what is written below near my stuff as I coached. The member who left this piece, The Ugly Side Of CrossFit, is one of Buffalo Nickel CrossFit’s founding members.

Becki and I met years ago, and when I opened Buffalo Nickel CrossFit she was there to support us. She has always been a friend and a great member. She always keeps the gym laughing with her good mood and hilarious sense of humor.  

Everyone has an image in their heads of a person that does CrossFit. Most times this image is highly exaggerated. Most people that enjoy CrossFit are just normal people. CrossFit is not a sport to them, it is how they get and or stay in shape. 

Becki does a much more artful telling than me, and she has given me permission to share what she wrote, so I will just let you read it for yourself.

The Ugly Side of CrossFit

Every time you think or look up CrossFit, you see beautiful bodies, that’s the beautiful side of CrossFit.

Now let’s look at the other side. To me, CrossFit means strength, courage, friendship, sweat & confidence. Not all CrossFit athletes are in their 20s with beautiful bodies. A lot of us are older, overweight, depressed, lost in who/what we are. Desperate to find something to save us from our broken-ness. That’s where CrossFit found me. 

We walk in terrified, feeling stupid, ugly, fat, incompetent, out of place. Then you do your first warm up. Almost die, but you keep going.

You’re seeing these “amazing athletes” with all their beauty and strength doing these lifts and movements.  All the time you’re standing with a piece of PVC.  Lost as ever. Not realizing these people started just like us!

Now the hard work starts.

You’re learning, trying.

Pulling, pushing yourself further than you ever imagined you could.

The whole time pulling your shirt down trying to cover your fat.

Shame, sweat, read faced, and out of breath.

But then it’s over. You did it! It sucked and hurt. You know you won’t be able to move tomorrow. But you don’t care, because you did it! 

You faced your fear and embarrassment, and did it.

So when I hear CrossFit, that’s what I think about. Not the beautiful looking finished product. I think about the beautifully broken men and women desperately looking for a place to fit in.  

No shame.

No judgement. Just a group of broken people. Trying to better themselves together.

So yes, CrossFit can be confusing and overwhelming. But trust the process and know, we won’t all turn out to be these amazing beautiful athletes.  

And I am perfectly okay with that. 

-Becki

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Wearing The Best Shoes For CrossFit

two people wearing shoes for crossfit and tights sitting next to a bouquet of flowers on a blank background

For the first 6 months or so, I never wore CrossFit shoes. I had running/athletic shoes and lifters. I figured regular athletic shoes were about as good as the best shoes for CrossFit.

Plus, I didn’t want to spend the money. I was already paying a membership to my box. I had already bought Olympic lifting shoes, and was spending money on supplements and vitamins. CrossFit was expensive! (If only I knew how expensive owning one was, I would have never complained about a few hundred dollars).

I wore my lifters for basically everything except running. Box jumps, DU, T2B, burpees, everything. I remember that I only got Reebok Nanos because they were on sale and I finally thought, ‘Well let’s give them a shot. If they don’t work I only lost $60.’

Wearing them for the first WOD was awesome. They made a huge difference. I could jump higher, do more T2B, and string together more DU. They were my personal P.F. Flyers, okay, they didn’t directly make me run faster or jump higher. But, in a way, they did. 

Shoes for CrossFit are very different than regular athletic shoes and even more different than lifters. They allow your feet to move and breathe differently than other shoes. They offer a stiffer, flatter sole, so you are not standing on what feels like a pillow.

Having the proper shoe for the job can make all the difference. While the gear you wear may not make you better, it can allow you to work for longer. Maybe it weighs a pound less, but a pound compiled over 50 box jumps is an extra 50 lbs your body has to move.

Just like you wouldn’t wear basketball shoes to play golf, or ballet slippers to go hiking, your footwear can make a big difference during the WOD. 

Selecting the right shoe for CrossFit can be a challenge for a new athlete. If you need some help and guidance, check out our article What Shoes To Wear For CrossFit?

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Getting Stronger: Energy, Fat And Protein

woman in white tank top getting stronger flexing her arm and standing on path

There are a few topics that people bring up to me and have questions about quite often. These are fat or weight levels, energy during WODs, and overall health or getting stronger. Today I thought we could hopefully offer some guidance about these issues and how to keep your fitness goals on track.

I’m lacking energy in my workouts

Or, a similar issue: it takes me a long time to recover from a WOD.

A lack of energy could be for a number of reasons. Sleep, hydration, nutrition, stress, getting over being sick, not being active for a while, age, the list goes on. 

If you’re a generally healthy athlete that is used to CrossFit-style workouts, gets adequate sleep, water, and so forth, then the answer could be calorie levels.  

Your body needs fuel. Even if you were to lay on the couch and not move a muscle your body is still working. Your lungs, heart, brain, kidneys, liver, digestive system. All of these organs take energy to keep working properly.

Now take into consideration all the hard work and exertion your body does during a typical WOD. If you want to get stronger, you have to make sure you’re refuelling your energy levels.

What do you mean “refuel energy levels”? 

First, food is energy. 

Our bodies are able to convert food into an energy source our body uses to function. We call this energy source ‘calories’. For your body to function, complete WODs, and recover in a timely manner, then you must have calories to burn. 

Think of a car. When the fuel level on a car is low or empty, then that car can’t go, or at least it can’t go very far. Same thing with your body. 

So how do humans refuel? We eat!  

I like getting stronger, but I don’t want to get fat

To make this easier, let’s just say “gain weight” instead of “get fat”. That means we could be gaining fat, or getting stronger and gaining muscle, but the point is that our weight is increasing.

First, gaining weight for an active healthy human who eats healthy is hard. Like really hard. For an inactive human eating poorly it is not hard. Yes, age, gender, genetics can all play roles, but for most people it is difficult. 

Think about losing weight. It is a process. You can’t eat one or two healthy meals and expect to drop those extra 20 pounds. Same goes for eating one or two unhealthy meals. They won’t make you fat.

Second, if you are active in some form of exercise that requires moving weight you will most likely see increased energy levels, firmness of muscles, and strength gains before seeing much actual weight change. You’ll also notice your clothing fitting better, improved rest, and more definition of your muscles. Most, if not all, of these changes will happen before you gain weight or get fat.

But I am a female and I don’t want to get “bulky”

I wish I got paid every time I heard this. Most times it is a female worrying lifting weights will make her bulky, and the simple answer is, “don’t worry you won’t”. 

Here’s the rub. Most females don’t naturally produce enough testosterone to get bulky. Males do produce more testosterone, but even then you probably won’t look like the people on the cover of fitness magazines without some help. And in this case, help means performance enhancing drugs, estrogen blockers, testosterone boosters, etc.

You will put on muscle, but this will be good solid toned muscle that will make you wonder why you didn’t start working out sooner. Also, the more muscle you have, the more calories you burn and the easier it is to shed fat. 

Lastly, by eating plenty of protein and getting stronger you will be able to lift/move more weight. This will show you how awesome you are because you will be doing things you didn’t know you could do. You will feel very accomplished and confident in your fitness abilities.

Getting stronger in review

  • If you are lacking energy, or it takes a while to recover after an intense WOD, try eating more. Focus especially on good fats, carbs, and proteins.
  • Your body and muscles use these proteins, fats, and carbs as building blocks and fuel. Proteins help the muscles get strong, carbs and fats help the muscles actually move and function.
  • Gaining weight is much harder than you think. If you are active, healthy, and eat nutritious foods then it will take a lot of time, effort and energy.
  • Females don’t produce enough testosterone to get bulky. And muscle helps burn calories and shed fat. You will look/feel better, and be able to lift more weight. All of these will help boost confidence and you’ll feel great about your accomplishments.

Hopefully this will help you relax about the rumors that come with stepping into the health and fitness arena. 

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Your Fitness Journey And The Road to 10,000

woman on a fitness journey running up a hill in the distance

I have coached CrossFit for the last 5-6 years. During this time I have had the great privilege of coaching hundreds of people on their fitness journey and watching thousands of reps. 

I watch people do things like cleans, or snatches. Sometimes they will make a mistake. Before I can even say anything they will look at me and say something along the lines of “I’m not very good at these”.  

My favorite example is when we are practicing handstands or handstand walks. Someone who has never done a handstand, or maybe they have but 20, 30, or 40 years ago, tries one. It is not the same as an Olympic gold medalist handstand performed at the peak of their career. They will look at me and most times say “I suck”.

How many times have you tried?

First, you don’t suck, and maybe you aren’t the best at something. But how many times have you tried? Like really mentally and physically engaged and tried? 

Sure, some people have a natural talent or ability to do certain things. Some are naturally good at running, some understand math, some have an eye for photography. Some of us have a mind that just ‘gets’ music (this was not me, I failed the recorder in 5th grade).  

But, the majority of people that are good or great at something are not the most talented at something. They are simply the ones who put the time in. Have you put the time in doing handstands, cleans, or working on mobility yet?

Don’t compare your fitness journey to others

Yeah, you are not perfect at something you have never done. So don’t think you will be after 1 try. 

Social media is cool (I guess) but it gives us a false idea of work. We see someone do something absolutely incredible. For instance, they throw a ball off a waterfall into a basketball goal. They paint a painting upside down while blindfolded and in a building that is set on fire. Of course in the video they show you the result is perfect. What you don’t see is the 10,000 tries that were way less perfect before that.

Stop expecting to be 21 years old if you haven’t lived for 21 years. Stop comparing yourself to others. You have to put in the time, effort and work. If you want to get better at handstands, you can’t just focus on them for 20 minutes a couple times a month. Of course you will get better at handstands than someone not practicing at all. 

But, if you are tired of feeling like you are taking 1 step forward and 2 steps back, start on your fitness journey to 10,000 and put in the time.

Learn deep, not wide

Want to get better at/master something? Dive into that subject. Stop adjusting focus to every shiny thing that enters your field of view. 

I think of it as having a teacher mindset. If you need to teach a subject, you try to know everything you can about that subject. If you just have a student mindset, you try to know the bare minimum about a subject.

Start focusing and start working, otherwise you can’t seriously expect to get better. We can help get you from 1 step to 10,000 on your fitness journey. Contact us today to get started.

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Building A Circle of Support

building a circle of support eating a meal around a table

So you have decided it is time to change your lifestyle and become healthier. Maybe you have already begun to exercise, and eat healthy.  Or, maybe you have been considering it and have finally made the decision that it is time to start. A key part of a fitness journey is building a circle of support, so you’re excited and go to share your goals with your family and friends.

Hopefully, all of them will be happy for you and will have positive things to say. But what happens when they don’t? Or even worse, when they react negatively instead of positively like you had hoped?

This can be disheartening and make you second guess your decision. Understand your health is your responsibility. Your motivations are a deeply personal thing. While there are many things in this world that someone else can do for you, taking care of your health is not one of those things.

Still, you want their support. What can you do when those who are close to you are not in the same boat when it comes to health?

Building a circle of support is about communication

Yes, it is easy to get upset with them and argue about who is right or who is wrong. At the end of the day, will this help do anything but solidify each of your mindsets? 

Understand that this person might think they are showing you they care about you. People like to take care and spend time with those they love and care about. 

When you tell someone that you are not eating the foods you did in the past, or will be spending an hour at the gym a night, there is a good chance they hear something different. 

To them you could be saying you no longer want to eat with them (eating together is one of the most social and vulnerable things you can do). Maybe they hear that you no longer want to spend time with them due to being at the gym for an hour.

For many people, food is love

We all probably know someone who considers food to be a reflection of love. That person in my life was my dad. Food was a direct expression of his love for you. He would spend hours preparing and cooking food. He wanted to make sure you not only had plenty to eat, but that you had leftovers too.  

So, when he would offer you something he knew or thought you liked, it was his way of saying he cared about you. When I would say no thank you, to him I was denying his love. This might seem a bit extreme but think of it this way.  

Our caveman/animal brain has evolved, but not past the point of realizing that food is a life source. We only share it with those we care about. By doing so, that part of our caveman brain is saying, “I care about you enough that I will sacrifice something that could possibly keep me alive”.  That is pretty wild to think about!

So listen to them. Calmly assure them that while you are wanting to be healthier, it doesn’t mean you love them less. Yes, there might be some changes but they need to understand that this is important to you and you want to better yourself.

Next, invite them to join you

Building a circle of support doesn’t have to involve new people. You can incorporate your family and friends and pull them into this journey with you.

Ask them to try cooking a new healthy recipe with you. Or, invite them to go to the gym with you and workout together. They may not want to, but they will see you are wanting to include them. 

Sometimes friends and family see you changing and feel afraid you will leave them behind. They have known you for years and they have liked/loved who you were. When they see change happening it scares them.

Inviting a friend or family member to get healthy and active with you can be beneficial for both of you. It can help keep you motivated, and it can help them start becoming healthier. Plus, if there is something you both enjoy doing it together will be so much more fun compared to doing it alone. 

Ideas for building a circle of support with people you love

  • Join a recreational sports team together. This could be soccer, volleyball, ultimate frisbee…
  • Order a meal service and cook a healthy meal together
  • Go to the new local healthy restaurant that just opened
  • Train to run a 5k together
  • Take a weekly hike/walk
  • Join CrossFit together (duh…)

Whatever you decide, inviting them to join you in whatever you are doing will always be better than not inviting them.

Lastly, realize that it is your life and your decision

Maybe this person who says they care about you actively opposes you being healthier. They pick a fight when you are about to leave for the gym. Or they try to convince you to eat unhealthy foods. The worst are those who are trying to get clean and overcome a drug addiction and their “friends” keep trying to get them to use again.

Hopefully, by now you know you need to take your health seriously and do what is best for you. Allowing someone who is supposed to care and love you convince you that being unhealthy is the best decision is selfish and manipulative. Do not give people this power over you. Build your base of health so strong that it can not be broken by anyone.  

You have total say in how healthy you want to be. Maybe you just want to tone up a little, or maybe you want to make fitness your profession.  Whatever it is, when you make that choice don’t let anyone stop you until you reach your goal.

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8 Magic Fat Loss Pills

woman standing with hula hoop for weight loss

Everyone wants to lose weight. They want to believe in magic fat loss pills, teas, workouts, body wraps, surgerys, anything. Let’s be honest. We all wish it was that way. If you could do one workout, or drink one beverage and have the body of your dreams, who wouldn’t do that?!

The truth is that doesn’t exist as of now. I hate to burst your bubble. So, get it out of your mind that there is one magic pill for fat loss. There are actually 8 magic fat loss pills…

Yep, 8 magic pills and I promise you will shed some fat. I will go over these 8 pills in more detail tomorrow (part 2) but here is the list.

  • Calorie deficit
  • High quality sleep
  • Hydration
  • Sufficient protein
  • Nutrition dense foods
  • Strength train regularly
  • Increased heart rate
  • Consistency

There it is. The secret to getting those stubborn pounds off. Trainers will tell you losing weight can be complicated, it’s not. It is simple. It may not be easy, but it is definitely simple.  

Want to shed fat? Let’s start today. First, drink 2-3 bottles of water in the time between you reading this and when you go to bed. Second, go to bed on time. Turn your phone on silent and don’t use it in bed.  With those two little things, you’re already off to a good start.

We will go over these tomorrow. Until then, drink water and get sleep!

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