Fall Fitness Frenzy

Fall Fitness Frenzy

fallchallengeThis is one of my favorite times of year. The days start to get shorter. The air is cooler and crisper. The leaves start to change which makes for and awesome drive in the mountains of North Carolina. And let’s not forget, football is back in season (Go Steelers!).   All in all, Fall is awesome, but there are some downsides also.

The Fall Slump

Everybody starts the new year with a determination and vigor to finally get the results they have been looking for.  Sadly, many of those that start fall off the wagon with only a few sticking it out through the Spring and Summer.  Then with the changing of the seasons it seems that we lose sight of how hard we worked in the Spring and Summer to get in tip top shape.  It’s easier to hide in baggier clothes and jackets. Plus, the holidays are full of sweet treats.  I dealt with this first hand after I got married.  I had lost a total of 38 pounds from January 2012 to May 2012, but lost sight of where I was heading for the remainder of that summer.  The rest of that year it was easy to put health and fitness on the back burner and just coast, but that was a huge mistake.  One day I looked in the mirror and couldn’t believe how far I had backslid.

You have a choice…

Are you going to sit back and coast through the rest of the year? Or are you going to get out there and crush it? Sitting there thinking and wishing about being in shape won’t do anything for you.  It takes effort.  And not even that much.  Here are a few tips to get you going this fall to carry you right on into 2015:

  • Set goals –  Fall is one of the best times of year to make new goals.  That way, by the time the holiday season rolls around, you won’t be sidelined as easily.
  • Make it fun – Get outside and enjoy the cooler weather with morning/evening walks or runs.
  • Workout at home – This is a no brainer for us in the Fellowship of Fitness since we love Beachbody programs.  The days get shorter and colder so working out at home is efficient and effective.
  • Plan – Get a calendar and plan your workouts and meals for the week.  Planning is key to success.
  • Socialize – Get together with a friend to help boost your motivation and provide some accountability.  I can always push harder when a friend is there to encourage me (and the competition is awesome).
  • Indulge – Yes I said it. Indulge in your favorite seasonal treats every once in a while. Everything in moderation definitely works here.  If it fits into your caloric and macro goals, then go for it.  This has to be something you can continue in the future. I know I’ll be saving room for some pie when the holidays roll around.
  • Don’t give up –  When schedules get busier as the year comes to a close it’s easy to put health and fitness on the back burner, but you can really tell what you are made of when you stay consistent.  Some of the most breakthrough moments happen when you stay consistent.  Nothing solidifies your “why”  like working out when everyone else would hang it up and call it a day.
  • Join a Challenge Group – Now is a great time to set yourself up for success leading into the holiday season and on into 2015.  Starting October 6th, we will be running the 30 Day Fall Fitness Frenzy. The group is open to anybody and everybody who is looking for motivation and accountability to get in phenomenal shape. Changing your health and fitness is a journey . . . But the best part is we’re all in it together!

Let me be the example. Don’t let the changing of the seasons throw you off.  Think of how far ahead of those who are waiting until January to start if you keep up the hard work and crush the rest of this year!


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Motivation Monday

Motivation Monday

One of the most important things that I have learned throughout my fitness journey is that consistency is key. It is vital. There’s no way I would be where I am today if I had approached my workouts and nutrition with a “hit or miss” mentality. No, I haven’t been perfect. I’ve fallen off the wagon plenty, BUT I’ve always gotten right back up and gone after my goal.  It really is true…

“Consistency wins the day.”- John C. Maxwell










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Motivation Monday

Motivation Monday

This week’s Monday Motivation is dedicated to perseverance.  It’s such an important part of our path toward healthier more fulfilling lives.  Massive change doesn’t happen overnight.  It’s not the impatient, but the patient that are rewarded. Get after it!


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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!


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Fitness Update!

Fitness Update!

Hey guys, my wife and I just recently finished P90X3 and throughout the 90 days, I lost another 10 pounds and am currently down to about 173 pounds. That makes 57 pounds overall with Beachbody programs and Shakeology! Who knew working out at home could yield such results. My current progress picture is below. Overall, P90X3 is a great program. I mean who can’t fit in 30 minutes a day? It’s there somewhere, you just have to find it.  Success follows the dedicated so we are getting it done even if we don’t get finished working out until 11 at night. Now that we are finished (for now) with X3, what’s next? Well last week, my wife and I started Body Beast and we love it so far. We already feel stronger and seem to have more energy. We’ve decided to document the 12 week program HERE for those who are interested. My goals are to get down to 8% body fat at the end of this round. To do that I WILL dial in my nutrition every day! Which reminds me, write down your goals. This isn’t a,”write your goal down once a year and hope you hit it type of thing.” It’s a “remember your why everyday, so you don’t lose sight of the goal type of thing.” So set BIG goals!  



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What’s your why?

What’s your why?

I have posted about momentum before and how to keep going. But I haven’t yet addressed the most important part of guaranteeing success, determining your “why”.  Why are you doing P90X3, Focus T25, 21 Day Fix, etc.? Are you doing it for yourself? Someone else? Because you saw some crazy awesome results videos on Youtube and you wanted that?

There are tons of reasons why we have decided to do something about our health and fitness. These reasons are what give us the drive and motivation to keep going.  I have several reasons for why I started: 1) As a believer I am called to glorify God with my body. 2) For myself. I felt uncomfortable with my body, 3) For my wife. She deserves someone better than I was, and 4) For my family. I want to be healthy for them and set a good example.

Motivation isn’t always going to be there.  There will be days when you don’t want to get out of bed and press play, days where you are tired after work and want to just go to bed. When this happens it is important to remember why you decided to start in the first place.



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