These Foods Have Hidden Sugars

So many common foods secretly contain loads of sugar.

This is a problem since eating an excess of sugar derails your fitness progress and quickly leads to an increase in body fat, and recent studies are proving that sugar is even more dangerous than we once thought.

Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.

That’s serious! So, with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar. Avoiding these items will help lower your overall sugar intake, increase your fitness results and improve your overall health.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.

2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.

4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.

5. Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.

6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar.

I encourage you to start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.

And let’s not forget the place that a challenging, consistent exercise program has in your quest for good health and a fit physique. My programs are specially designed to blast fat and to build muscle in all the right places.

Yours In Health,

Brian

Are You Wasting Your Time??

This question might make you squirm, but let’s ask it anyway…

Are you wasting time in the gym?

Do you regularly push yourself to the limit? Do you feel the burn with each rep? Do you have nothing left to give when it’s over?

Or would you describe your routine more like a comfortable trot? Do you coast along, breaking a respectable sweat while doing the same old thing?

Since you are spending a portion of your valuable time exercising, I assume that you have goals and aspirations for your body. And I also assume that if you had the option to achieve that leaner, more toned body even faster you’d jump at it!

The following tips are going to show you how to spend less time exercising, while achieving quicker, more noticeable results. Sound good?

Be Focused. It sounds obvious, but this crucial requirement for an effective workout is often overlooked. Don’t be one of those people who exercise their jaw muscles (from chit chatting) more than any other muscles. When you’re lifting weights, focus on that specific muscle group. Researchers have proven significant increase in muscle activity when people focused on what they were doing, compared to thinking about unrelated topics.

Be Confused. Err, more specifically your muscles should be confused. Do this by changing up your routine often. This helps to avoid plateaus and to continuously challenge your body. Try new exercises at new intensities and new weights.

Be Nourished and Hydrated. Stay on top of your food and your hydration levels. The best results are achieved when you’re drinking enough water and eating real, wholesome foods.

Be Strategic. The time of day that you exercise makes a huge difference in your results. And no, I’m not going to say that there’s a universal ‘right time’ to workout. Your job is to figure out when your body is at its best and to make that the time that you consistently exercise. If you’re not a morning person, then don’t force yourself to wake up at 5am, try working out after work instead.

Be Watched. There’s a benefit to working out in a group setting. Researchers saw a significant increase in strength and endurance in the people who had an audience versus those training on their own.

Be Caffeinated. Caffeine has been shown to help burn fat and to increase endurance. If you don’t have any medical conditions that would otherwise make moderate caffeine intake unsafe, then drink a caffeinated beverage one hour prior to working out.

Be Pumped Up. Check this out: researchers found that music motivated weightlifters to complete two more repetitions on average than those who were not listening to music. That’s a great reason to listen to upbeat music while you exercise.

Be Comfortable. Not only will you be happy to put comfortable workout clothes on, but you will also be able to focus better on your workout, rather than wondering if your pants will split when you squat.

Be Smart. If you’re not already one of my valued clients, then now is the time to become one. Working with a professional ensures that you’re being challenged and are seeing results. And that’s just smart, right?

If you don’t know where to start when it comes to exercise, I’m here to help.

Yours In Health,

Brian

Avoid These 7 Foods

Are you eating these wrong foods?

I see it happen all the time…fat loss results that are trashed by eating the wrong foods. Please don’t let this be you. You exercise hard, so keep your results by avoiding these 7 foods:

1) Don’t Eat: White Pasta

White pasta will never be OK to eat when your goal is to look fit. Sorry, it’s filled with way too many simple carbs. These plentiful carbs have one singular goal: to be stored on your body as fat.

Eat This: Spaghetti Squash

On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and meatballs.

2) Don’t Eat: Store Bought Salad Dressing

The nutritional benefit of your salad is all but undone by the questionable ingredients in store bought salad dressing. From trans fats to preservatives, store bought salad dressing is a landfill of unnatural ingredients that are best avoided.

Eat This: Simple Homemade Dressing

Making you own salad dressing is so simple, it literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing:

  • 3 parts high quality oil – extra virgin olive oil, hemp seed oil, flax seed oil, or sesame seed oil.
  • 1 part something acidic – vinegar, lemon, lime
  • A dash of salt and fresh ground pepper
  • Some fresh or dried herbs

3) Don’t Eat: Packaged Granola Bars

Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you should be eating.

Eat This: Raw Nuts

When you need a quick, energizing snack look no further than a handful of raw nuts. This is a great way to cut down on the sugar and other harmful additives in granola bars while still enjoying a convenient energy boost.

4) Don’t Drink: Blended Coffee Drinks

Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream, anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are extremely addictive, so it’s best to avoid them completely.

Drink This: Unsweetened Iced Tea

The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos—then chill it in the fridge for a few hours. Serve over ice and sweeten with a sprinkle of Stevia if needed. Guilt-free refreshment.

5) Don’t Eat: Fast Food Breakfast Sandwiches

The drive thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories and fat than you need in the morning.

Eat This: Grain-Free Mini Muffins

The recipe below Grain-Free Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive thru line. Make a batch on the weekend to stock the fridge and then grab as needed throughout your busy week.

6) Don’t Eat: Flavored Yogurt

Little cups of fruit-flavored yogurts are often marketed as the next best weight loss secret, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high.

Eat This: Plain Greek Yogurt with Fruit

Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit.

7) Don’t Eat: Potato Chips

Around three o’clock in the afternoon, when that vending machine is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.

Eat This: Bake Kale Chips

Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.

The quickest and most permanent way to drop fat and feel amazing is through a combination of healthy eating and consistent, challenging workouts.

I’m here to help you meet your fitness and weight loss goals. You deserve that fit and attractive body—I can help you get it.

Yours In Health,

Brian

These BLOCK Fitness Results😟

There are many complex reasons that make fat loss a challenge, reasons that go deeper than simply calories-in versus calories-out.

I’m talking about the life issues that get in the way of your success.

Here are 5 things that block fitness results along with the solutions to unlock your best body.

1. You are crazy busy.

Let’s face it, you work too much, commit yourself to too much and don’t even get enough sleep most of the time. The fast-paced way you live leaves you exhausted, stressed and hungry for comfort food. You even begin to feel too busy to take care of your health.

It’s time to reprioritize. Let go of your perfectionist standards and remove a few commitments from your schedule so that you are able to cook healthy meals, exercise and get a good night’s sleep. Remind yourself that taking care of your health is not a luxury—it’s a necessity.

2. You don’t want to wait for the good stuff.

Just as you wish to avoid pain, you are also an expert in seeking out pleasure—namely food. This served the cavemen well, but these days it ends up as extra pounds around your waist and thighs.

There’s good news: extra calories are not your only option to stimulate the pleasure center of your brain. Find an activity or two that make you smile and indulge in those regularly.

  • A walk outside
  • A good book
  • A night out to the movies or theater
  • A spa day

You can also retrain your brain to crave the pleasure of exercise-induced endorphins. Talk about weight gain kryptonite!

3. You don’t want to be bothered.

It’s in your DNA to avoid pain and seek out pleasure. Unfortunately, this works against you when trying to get fit. In your mind, it’s painful (or at least uncomfortable) to deny yourself the tasty food that you crave and to exert yourself with exercise.

There’s a simple way to work around this obstacle: Find something painful about being out of shape to motivate yourself towards healthy eating and exercise. Focus on the negative impact your current shape has on your health, self-esteem and lifestyle. Convince yourself that the pain of being out of shape is much greater than the discomfort of losing the fat.

4. You don’t deserve it.

I don’t agree with it, but you sure act like you don’t deserve to live the good life in the body of your dreams. Take a moment to think back on all the times you have self-sabotaged your weight loss efforts. If you don’t believe deep down that you are worthy, then you’ll never give yourself a chance at a fit body.

I believe that you deserve to have a healthy body—and I urge you to dig deep down to uncover why you don’t. Once you conquer your feelings of unworthiness, getting on an exercise and healthy eating plan will be easy.

Take the time to take care of yourself. You DO deserve it.

5. You are afraid.

You’re afraid to start because you just might fail, and wouldn’t that be embarrassing? You’re also afraid to start because you just might succeed, and change makes you uncomfortable – even if it’s change in the right direction.

When you decide to get fit you will need to go through a bunch of changes:

  • New diet
  • New exercise routine
  • New friends at the gym
  • New clothes
  • New self-image

Focus on all of the ways that shaping up will make your life better. Envision that better life everyday so that it goes from being new and scary to familiar and comfortable.

Yours In Health,

Brian

Oh The Dreaded Plateau

You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement.

You’ve hit a frustrating plateau.

Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following:

1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold yourself accountable for every bite.

2. Your Workouts: If your nutrition has truly stayed on point then your workouts could be the problem. Are you slacking on the final few reps? Have you reduced your overall intensity in the gym? Did you skip a few sessions last week? Before you blame a plateau for your reduced results take a really hard look at your effort in the gym. Rededicate yourself to pushing as hard as you can.

3. Your Sleep: This is a tough one for so many people, but you simply must be getting adequate sleep in order to lose fat and develop muscle. Your body needs close to eight hours of sleep each night in order to recover from your workouts and to maintain balanced hormone levels. Getting to bed on time is vitally important to your fitness results.

If you have tackled the three steps above and still don’t see the number on your scale moving in the right direction, then move on to these next plateau-busting steps…

4. Track Your Efforts: It’s time to get meticulous with tracking your fitness efforts, from exactly what your workouts consist of, to exactly what and when you eat in order to constantly improve. Make it your goal to outdo yourself every day. If you’re constantly performing better today than you were yesterday, then your plateau will quickly become a distant memory.

5. Track Your Results: Simply checking your weight on the scale is not a thorough enough measurement for your progress. Start tracking additional metrics for change. Take your measurements. Have your bodyfat tested. Take pictures of yourself weekly. It’s important to be fully aware of how your body is changing as a whole unit, not just the number on the scale. You may be surprised to find that your body fat has been dropping while your weight has stayed the same.

See me for additional strategies on breaking through your fitness plateau. Together we will get you on a program that will melt fat and expose shape and definition.

Yours In Health,

Brian

Transformation Tuesday: Kristin’s New Body & New Family

For this week’s Transformation Tuesday I am honored to share with you the story of Kristin, who became a member in March. As a result of her commitment to herself, she not only learned sustainable habits that took off all her unwanted weight, but she also discovered her “why” which she can now use to NEVER feel defeated again.

She is one inspirational woman, welcoming in well over 10 new members to our family and she can now be proud that she is saving other peoples lives too!

Here is her story!

Being a mom of 3, under 5, and a special education teacher, I realize that I take care of everyone, but myself… that was until I found Applied Fitness. Daily I would see an acquaintance “check-in” on Facebook or post pictures of herself and friends, smiling, sweating and having fun at the gym…. I couldn’t believe this could be true! My goal has always been to get to my “pre-maternity” Rubbermaid bins of clothes in the back of my closet, but having 3 kids, so closely together, I was beginning to think this was never going to happen!

Since I started, 
I have lost over 25 pounds, decreased my Body Fat by over 6% and my total number of inches lost is over 25 inches.

My overall strength and core strength has noticeably improved. I have more energy, my skin and mood have improved, my and most importantly, I approach each day with a “Can Do” mentality.


I am so fortunate to have found this supportive community.  I am so fortunate to have improved my mindset, my body, my nutrition, my health and most importantly, my self-confidence and esteem.


With my results, it is no wonder that I have brought over 5 friends to Applied Fitness who all have transformed their own mind and body.

My journey is still continuing and I look forward to the next workout, although I am afraid to ask “what’s next”!  I know, that whatever it may be, I can do it with their  support, with them I am #UNSTOPPABLE!!!

Thanks Kristin.. You Rock

Yours In Health,

Brian

Move Like Maggie (Fitness Rockstar!)

Move Like Maggie…

I wanted to share with you a story about an Amazing woman named Maggie.

All it takes sometimes, is realizing you are not living the life that you have always wanted, needed, and deserved.

Here is her story:

“In July I met one of my friends for lunch. I hadn’t seen her in a while and I complimented on how good she looked. She just looked toned and more slender. She told me that she joined a gym called Applied Fitness and she loved it. She told me the classes were great and that the results were amazing. About a month later, I was at the Williamsville Farmers Market and I passed Applied Fitness table. the guys were passing out cards so I took one and stuck it in my pocket thinking ” oh, that’s where my friend goes”.

“My cholesterol levels were always borderline and my doctor did tell me that I should lose weight but never really pushed it. I was always told that for women my age to lose weight, we had to work 3xs as hard just to lose one pound. So I always used age as an excuse as to why I couldn’t lose weight. I was a member of other gym’s, I took Zumba and Kickboxing classes but I got easily bored. I tried to mix it up with the treadmill but that was torture. Boredom was my biggest challenge. I’ve tried weight watchers and was successful but it was short term, and not sustainable. I easily gained the weight back and more. I forced myself to go to the gym but never really got anything out of it.

“One day on the way home from the regular gym, my friend and I made a video of ourselves singing to a song on the radio. When we played back the video, I was disgusted at the way I looked! I called my friend the next day and told her that I was thinking about joining Applied Fitness. She invited me to the free class that they have Thursday night,  the following week. I was so excited. The day we were supposed to go, she had to cancel, but I decided that I would go regardless. And I haven’t looked back since. I called the next day, and signed up for the six week challenge and am so happy that I did.

“As part of the 6 week challenge, I worked out 5 days a week and lost over 17 pounds. I changed my diet, incorporated The Lean Body Nutrition Plan and ate protein and vegetables. I was so happy with my results that I decided to sign up for full membership, continuing after the 6 week challenge. Since the challenge ended, I continued with 5 days a week and eating right. I’ve lost another 10 pounds and and hoping to lose another 20.

“Losing the weight has been great but more importantly, I have seen a change in my fitness level. I remember when I first started that I could not even do a squat thrust, mountain climber or hold a high plank! I could barely run a few steps to the fence and was always the last one back (but there were always my fellow Fit Family encouraging and helping me along the way). Now, I can’t say that I’m great at all these, but I’m much, much better. I’ve gotten stronger as well as leaner and most importantly, more confident.

“And what keeps me going back — well other that the visible results, the most important thing is that I never get bored! I love that each class is different and I never know what I’ll be doing from one class to the next. I love the trainers (sometimes it’s a love/hate relationship)! They push me to do things that they know I’m capable of that I may not know myself! I sweat more than I’ve ever sweat in my life and feel great after each class.

“I love the family atmosphere and the support that I get from not only the trainers but my fellow campers! I also love that members are recognized for their accomplishments and how everyone shares in everyone’s success.

“I would encourage anyone who either wants to lose weight or just get in shape to give Applied Fitness a try. They won’t be disappointed! Working out and eating right have become a lifestyle. Thank you Applied Fitness!!”

Maggie Poitevien Gershonovitz

Get The Most Out Of Your Workouts

It sure would be great if any time spent in the gym delivered results, but the truth is that all workouts were not created equally. There are techniques for getting the most out of each exercise and by utilizing these techniques you’ll achieve quicker and more noticeable results.

Check out the following 5 Smart Workout Tips to avoid danger and to get fit fast:

Smart Workout Tip 1: Use Challenging Resistance

In order to get the most from each rep it’s important to challenge your muscles, and not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions but won’t force you to sacrifice form.

Smart Workout Tip 2: Change Up Your Routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Smart Workout Tip 3: Always Warm Up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Smart Workout Tip 4: Use Proper Form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Smart Workout Tip 5: Never Workout Alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with me. I am passionate about seeing my clients achieve results by working out smart and without wasting time, energy and effort on mistakes.

Yours In Health,

Brian

5 Big Benefits Of fat Loss

Almost every new client comes to me with the desire to lose fat – for a variety of reasons. The most prevailing reason that I hear is that they want to look more fit and attractive as a result of the fat loss.

Maybe losing fat in order to look better is a strong enough motivator for you, but I’ve found that most people need something more compelling. My experience with helping my clients achieve their fat loss goals has really opened my eyes to exactly what they gain when they lose the extra weight.

My hope is that by reading the 5 Big Benefits of Fat Loss below, you’ll feel the driving motivation that you need to jump into fitness with both feet, and that you’ll find out just how amazing and capable you’ve been to achieve your goal all along.

Big Benefit #1: Confidence

You may not consider it a concrete benefit, but that doesn’t stop confidence from being one of the most important perks of dropping fat. When you have increased confidence, you change how you view yourself and go about your daily routine. The world is at your fingertips and you are able to take on whatever it throws your way.

Additionally, when your confidence increases after losing a few pounds, you’re poised to keep losing. So the confidence you gain gives you what you need to lose more weight and feel even more confident.

Big Benefit #2: Money

It may be difficult to understand how losing weight saves you money, but it happens. How? Because one of the best ways to trim pounds is to cut down on the amount of calories you consume every day. When you start eating and drinking fewer calories, that means you don’t have to buy as much food or high-calorie drinks. Additionally, losing weight may make it possible to stop taking certain medications, which will help save you even more money.

On top of that, when you lose weight, you get a boost of confidence. (See previous point.) That boost of confidence will change how you handle yourself at work, helping you make the right impression on your boss, so you can get the promotion you need.

Big Benefit #3: Better Health Now

Go to the doctor with some sort of health condition, and unless it’s the common cold or flu, losing a few pounds can almost always help you manage the condition better. From diabetes to heart disease to joint pain, trimming the fat from your body gives you a heads up right now. Cutting fat makes it easier to get around on your joints, reduces your blood pressure, and helps you sleep better.

As additional perks, less fat today means better sleep and better sex tonight. Since both of these improve your quality of life, taking the time necessary to shave off fat will give you the best life you could experience!

Big Benefit #4: Better Health Later

Today isn’t the only time your health will improve if you lose some fat. Shed some pounds and you’ll reap the rewards for years down the road. Instead of having to manage a variety of health conditions, you will be able to keep those conditions at bay. A few health issues you can cut your risk for by cutting fat are diabetes, heart disease, joint pain, a variety of cancers, high blood pressure, and dementia. In other words, get rid of the fat today and you can avoid all the health issues in the future that requires fat loss for maximum management.

Big Benefit #5: Everything Tastes Better

As you settle into your new fat-burning lifestyle that includes eating healthily and working out regularly, you’ll notice something. Because you no longer overeat at the buffet or go for a second or third helping, you will begin enjoying every bite that you take. As the bite sits in your mouth, you won’t swallow it before tasting or chewing. You will take your time and really savor the flavor.

And when you do start chewing your food and enjoying the flavors, your brain will have time to register when you’re full and cut you off before you stuff yourself with more calories than you can burn. Do this regularly and you’ll lose even more fat!

I’ve dedicated my career to helping people, just like you, conquer their fear of exercise and clear up their confusion with healthy eating. I know that a healthy life is within your reach – I’ve seen hundreds of my clients before you do it, and I’ll see hundreds after you do it. Today it’s your turn.

Call or email now to get started on an exercise program that will make fat burning second nature, and will transform your body for the best.

Yours In Health,

Brian

You’re Getting Out What You Put In

Have you ever noticed how two people can do the exact same fitness routine for a period of time and one will have breathtaking results while the other looks the same as when they started?

Why is that?

It’s frustrating when you are the person going through a fitness routine without seeing dramatic results. Might make you look for a reason outside of yourself to blame, such as genetics.

In reality, the thing holding you back is something that you have complete control over: it’s the intensity with which you exercise.

Intensity is something that’s difficult for the outside observer to measure but is felt within your body as you go through the motions of an exercise.

  • It’s how hard you push yourself to go as heavy and as quickly as possible.
  • It’s picking up a weight that feels hard to handle.
  • It’s putting a boost behind each stride as you run.
  • It’s resisting the urge to simply go through the motions.
  • It’s outdoing your efforts from last time.

Now I understand the urge to put out token effort in your workout, going through the motions while cutting corners along the way. We all have days when the weights feel extra heavy and our energy stores feel depleted, and those days will naturally be less intense.

However, when low intensity workouts are your norm, you simply won’t ever achieve the results that you’re hoping for. And this is something that you completely control.

So, as you go into your next workout, think about the intensity that you’re bringing. Are you pushing yourself with each rep? Could you go heavier? Could you be faster?

Fight the urge to be comfortable while you exercise. There’s plenty of time throughout your day to feel comfortable, just not while you’re working out.

Does this make sense?

Attack your next workout with 100% intensity and set a new standard for yourself to continuously push to become stronger, faster, leaner and more fit.

You’ve got this!

Yours In Health,

Brian