Motivation Monday

Motivation Monday

Hey team! It’s Monday again. Are you ready to crush this week? I’m not sure that I’ve ever been as excited as I am now about putting everything I’ve got into my own health and fitness journey. Hope you all have a great week and choose to bring it!



Share Button
Missed a Workout? Now what?

Missed a Workout? Now what?

luke missed workoutSo you’ve missed a workout. Either you were really busy and unable to get it in or just really tired or really sore. Now what?  Should you continue where you left off? Just skip that missed workout to stay on schedule? Or should you start your program over from the very beginning?

There are several schools of thought out there on this very subject.  Some people say that you should just continue where you left off. Others that you should start over.  For me, the answer isn’t as clear cut.  I think it all depends on how many workouts you have missed in a row and how long you are into your program.

Scenario 1:  You are one week into your program and you missed at least one workout.

First off, being one week in you should be on fire and motivated to push play everyday. That aside, personally I would start the week completely over.  You aren’t too far in that starting over would be a huge setback.  Just start over and BRING IT!

Scenario 2: You are two or more weeks into your program and you missed a couple workouts.

Not a big deal, just go back and complete the ones that you missed and keep at it! Yeah this might cause your program to run a little longer than the initial 90 days or whatever, but who cares, right?

Scenario 3: You are in the second phase and have missed at least half of the workouts in a week.

Often we get so caught up in seeing the finish line, but who cares if the finish line gets moved a few days or a week further? Don’t cheat yourself out of results and just start the week over and absolutely crush those workouts!

Scenario 4: You are in the last phase and have missed an entire week.

Again, this isn’t a huge deal.  Just move the finish line a little further down the line and go back and start that week over again.

We could talk scenarios all day long, but the following rules should be followed at all times when you miss a workout(s).

  1. Do NOT try to make up for the lost workout by doing extra. Don’t fall into the trap of trying to double up workouts to get back on the original schedule.  Doing this is the quickest way towards over-training and injury.
  2. Do NOT fret over “losing” gains. It’s a common misconception that a few missed workouts will set you back and ruin all the hard work you have put in.  Some studies have even shown that as many as 7 missed workouts will result in negligible losses.  However, I definitely do not recommend missing that many days lol. After all, we are here to dominate!
  3. Do NOT get depressed over missed workouts.  Often missed workouts leave us feeling “off” like we’ve lost all the momentum that we had going. BUT just like one bad meal won’t automatically make you fat, one missed workout isn’t going to sap all of you gains from you!

At the end of the day, we are all works in progress. We will make mistakes. Workouts can and probably will be missed.  We must set priorities, learn from our failures, and move forward.  Getting down on yourself surely isn’t going to help you.  Remember, it’s not the last mistake that kills you, it’s the next one.  One missed day turns into two, which turns into a week, or a month, or even longer! You can’t change anything about that missed workout, but you can make sure not to miss the next one!

Above all, you need to do whatever is going to keep you in the game.  If you feel like it’s going to kill you mentally to skip the missed workouts or to go back and repeat part of the program, then don’t do it! It’s always better to be in the game then out of the stadium completely.  Keep bringing it!


Share Button
Midweek Motivation

Midweek Motivation

Summer is now upon us. We are in the second week of the Summer Fitness Challenge and I am having a blast. I am motivated and driven. Let these videos motivate you to keep bringing it!

Why we fall

Do you have the desire?

Are you unstoppable?

What’s your dream?

Get ready for the revival!


You gotta believe!

Share Button
All About Fruits

All About Fruits

We all grow up hearing that we should eat more fruits and vegetables.  After all, fruits come directly from nature and people have been eating them for thousands of years. They are convenient and require little to no preparation. They are the real FAST FOOD!  However, can we have too much fruit in our diet?

What about sugar?

Some people reason that since we put so much emphasis on staying away from added sugars such as processed table sugar and high-fructose corn syrup, that the same applies to fruits.  Added sugars have many detrimental effects including:

  • No essential nutrientsaddedSugar
  • Overloading the liver and forcing fructose into fat
  • Insulin resistance (metabolic syndrome and diabetes)
  • Worsen type II diabetes
  • Cancer risk
  • Not as fulfilling (leads to overeating)
  • Highly addictive

However, this does not apply to fruits because it is almost impossible to eat enough whole fruit to overeat fructose.

fruitsBenefits of Fruit

Raw fruits are actually really good if taken in the correct portions. Fruits are chock full of antioxidants, vitamins, water, and fiber. This makes digestion slower, which means slower conversion of fructose in the liver. When compared to other snacks such as soda and candy, there is no comparison. Fruits are also incredibly fulfilling, leaving you satisfied with as little as one apple. Fruits are also high in vitamins such as Vitamin C and Potassium.  Several studies have shown that eating fruit helps protect against many diseases including heart disease and Type II diabetes.  In addition, eating fruit can help you lose weight because fruits have high satiety.  This mean that they help keep you full which tends to make you eat less other foods.  However, consuming fruits in large quantities need to be avoided to stick to your daily limit of sugars (carbs) (The limit of calories coming from carbs is determined by your current weight loss goals:  Here). However, stay away large quantities of fruit juices and smoothies because they can contain a ton of calories, and sugar. Even if you are drinking 100% real fruit juice, you aren’t getting the contribution of fiber making sugar hit the liver in large amounts over a short period of time. Overall fruit is very good for you, especially when you eat whole fruits.

Share Button
Looking for a quick fix?

Looking for a quick fix?

it's a processI bet you can’t go a single day without seeing an ad for some new “quick fix” for losing weight and getting ripped.  We see fat burning pills, muscle stimulating electronics, you name it, they have it.  If it’s easy and requires little time people will buy it.  I’ll let you in on a little secret….those things DON’T WORK!  There is no way that you will be able to take a pill or workout for 5 seconds a day and get the results you really want.

The bottom line is that REAL CHANGE comes with REAL CHANGE.  To really succeed and get the results you are looking for, you must be willing to put in the work.  Getting healthy and fit isn’t some one-time, stop-when-you-get-there, type of thing.  You have to be willing for a lifestyle change.

Getting unhealthy didn’t happen overnight.  It’s takes years to get there.  I know this first hand.  It’s a slow fade into an unhealthy lifestyle and it took me 4 years to gain 40 pounds and I didn’t even notice it!  Getting out of shape is so easy. It takes literally no work.  So should we expect that getting healthy and fit should be the same?  Absolutely not.  It’s going to take time and a whole lot of effort, so be patient.  You won’t get there with a simple pill or 5 second abs or whatever quick fix they are trying to sell you today.  It’s simply not going to happen.  You have to commit to a new way of living.  Yeah, 90 days of P90X will definitely get you well on your way and if you follow the plan you will see relatively quick results. Heck, in 90 days of P90X2 I lost almost 30 pounds.  BUT, if you revert back to your old lifestyle at the end of 90 days, you’ll be right back where you started.  You won’t undo years worth of unhealthy choices overnight, but if you commit to sticking with the program, healthy eating, and dense nutrition like Shakeology you will see great results.  So throw away the scale and forget about the day-to-day changes.

Keep crushing it gang and I challenge you to commit to being here a year from now. And remember not to get caught up in the quick fixes society is trying to sell you.

Share Button