3 BIG MINDSET SHIFTS FOR A SUCCESSFUL TRANSFORMATION

Willard White April 9, 2019

1. That’s not for me, that’s too hard

Many times during my own fitness journey I have heard people say, when presented with a potential option to further their fitness result, is that “I can’t do that” or “that’s too hard”, or “ya that’s not for me”, or “I don’t know if I can do that”. First of all, let me say that if you are happy with your fitness results so far doing the things you deem “is for you”, you can safely ignore this tip because you are happy where you are at. However, if you wanted more results, you may want to read on. We all like to stay in our comfort zones where we stick to doing things we are familiar with and deemed “is for me”. When people react negatively to something with “can’t” or “too hard”, they are creating negative association with the activity already; and guess what, when you believe that you can’t do something, why would you put effort into doing that? And when you don’t put effort into doing then how can you expect to succeed? When people say “I don’t know if I can do that”, well, I don’t know either; but here is what I do know: if you keep doing the same thing you’ve always done within that comfort zone you are going to get the same results. Makes sense right? Now this doesn’t mean you suddenly jump from doing 100lb deadlift to 500lbs, what this means is that what you should be asking instead is “how can I incorporate this or something similar into my life to get me to where I want to be”?

Life is a series of trades, we constantly trade time to prioritize things we value like career, relationships, or even hobbies. If you want to go further with your fitness, what are you willing to trade for it? Is it that bag of potato chips you tell yourself that you must have or is it taking the time to keep track of what you are eating? We make time, and sacrifice for the things we deem more important to us, so if you don’t want to change anything to further your fitness journey, perhaps you don’t really want it that much then do you? Of course a proper progression should be done to make sure long term success, talk to a Richmond Personal Trainer at Crux Fitness today to see how we can help you.

2. I’ll start later

How many times have you said that and actually followed-through on it? What’s going to be different later that will make the task easier for you? All procrastination does is frustrate the people who actually want to achieve their results but cannot due to their inaction. Like I said before, we all prioritize different things according to what we think is important, and if your fitness goals are truly important to you: start NOW. Come speak to a Crux personal trainer in Richmond Fitness to help implement strategies to help you get started.

3. I’ll try

You either achieved the results you want, or you didn’t, there’s no in between. When you say “try” you are giving yourself the permission to fail, and guess what, when you give yourself an easy way out to go back to your comfort zone, you will. Say I “will” or simply I “won’t”, don’t waste your time with “try”, we never get the time we spend back, don’t waste it ‘trying” if you are not going to give it your all. Speak to a personal trainer at Crux Fitness to discuss this further if you need to.

Article Source: https://www.cruxfit.com/3-big-mindset-shifts-for-a-successful-transformation/

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How to Get Back into the Gym

Willard White February 21, 2019February 21, 2019

The holidays are officially over. Personally, I hate taking down all the decorations. For me that means that the festivities, the parties, the food, the notion of peace on earth and goodwill towards men have all suddenly vanished. For many of us, this means that we no longer have excuses or obstacles in our way to get back into the gym. Yet, it can be very challenging to make that first move especially if we have taken an extended break from exercise.

As an athlete, I struggled with an injury about a year ago that basically resulted in me having to take a good month and a half off. I was grateful for the rest as I had previously pushed myself way too hard but when it was time to get back to it, I looked in the mirror and saw the results of what I could only call a downward spiral of bad choices. Because I stopped working out, I started making very poor eating choices. I drank more than I normally did and didn’t get enough sleep. For me, it’s either all going in a positive direction or in a negative one. It was definitely not going the way I wanted. And this is a totally normal experience. I’m sure you have felt this way too that when one thing is going well we can leverage that experience to help push other facets in a positive direction. It can also be the same with when things are not going your way. And this was the case with me.

I remember looking at the mirror and this voice crept into my mind, “what’s the use? You’ll have to start all over and you’re more limited now than ever because of your injury.” The prospect seemed daunting. I had trained pretty seriously for about 5 years now and I had a major setback. I know many of you have felt that same feeling of starting back at square one whether it’s taking a month off, a year off or maybe it’s been a few years.

Especially in sunny and fit Florida, having access to some of the best gyms in Fort Lauderdale has to offer, you might not know where to begin. I’m here to tell you that all you need to do is make the first move and we can do the rest. However, here’s a few other pieces of advice that are helpful when starting off on the right foot in getting back into the gym.

1. Bite Off What You Can Realistically Chew

For me, what I needed to do was take a “one step at a time” approach. If I tried to just do it all at once it would be an epic failure as I would be taking on too much. I needed to reintroduce positive reinforcement to getting me back into the gym. So, I started by just doing one session a week. That was my task in the beginning. If I can make it to one workout a week then eventually I can make it to two and so on. Manageable goals are the key to your success.

2. Be Patient With Yourself

I was nowhere near my peak when I got back into the gym. It wasn’t just the month off, but the injury forced me to evaluate how I approached certain movements I now was limited with. I had to constantly remind myself that I was in a different phase of my life and not to hold unrealistic expectations of myself. Even at the best gyms in Fort Lauderdale can provide, with the best trainers and coaches cheering you on, having the patience for yourself as you re-adjust to a gym routine will work wonders. As Coaches, we don’t expect world class fitness out of anyone, much less someone who is just coming back. Know that we’re happy you’re there and making the effort and you should feel the same pride within yourself.

3. There Is Nothing Better Than a Friend’s Support

When I got back in, I was lucky enough to have my training partner work out with me and help me scale movements as well as encourage me to keep going. That’s one of the best things about CrossFit, is that it’s communal in a group setting. Working out alone, even at the best gyms in Fort Lauderdale has, can feel like a huge drag. Friends can make all the difference. At RoxFire Fitness, I encourage an environment that is supportive and just know that we’re all there with a shared goal in mind. It’s great accountability to have someone who is trying to do the same thing you are! So next time you come in, bring a new friend with you and we’ll help them started as well.

The biggest takeaway from this I can offer is that it doesn’t matter what happened in the past. Maybe you’re someone who has always started and stopped workout programs because you’re on your own. I know what it’s like to walk into a big anonymous gym and have to self-motivate especially when taking time off. This is the real value of working out in a CrossFit class. I’m going to do everything I can to motivate you to come in and give it to your best. I want you to succeed and see the full value of the premium experience you’re paying for.

At the end of the day, making the effort is really what counts. If you can send us an email or text and say “hey I need to get back in, but I’m struggling!” – have no fear. I’ll give you a call and we’ll set up a time to come meet one-on-one and we can talk through everything. It doesn’t have to be a scary or intimidating experience. Know that when I first started CrossFit, I had always worked out but never really in a group setting. Walking in was the hardest choice I made, but ultimately the best one. Sometimes the things we fear the most are the things that push us towards the most growth. I’ll always be a support and Coach to those who want to make their fitness goals become a reality! So what are you waiting for? Let’s do this!

Source Url: https://www.roxfirefitness.com/how-to-get-back-into-the-gym/

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CAN I EVER GET BACK INTO SHAPE?! FEELS IMPOSSIBLE…

Willard White January 18, 2019

We, as fitness professionals, get this question a lot as clients are often discouraged from their lack of results regardless how much hard work they put in. Changing how we look and/or feel is a tough process to integrate into our lives. We are constantly bogged down with work, family and daily hassles. Below are some pointers for a jump start into the best shape of your life.

1) Mindset change.

Change “can I ever get back into shape” into “I will get back into shape”. That shift in mindset is already part of the success. You have deleted the “program” of a question and have overwritten it with a statement. The former puts you on the fence. You are not sure if you are able to get back into shape – you may or you may not. The latter tells you that you will get back into shape – there are no “what ifs”. A personal trainer in Richmond fitness can change this mindset for you.

2) Fitness is not a seasonal hobby; it’s a lifestyle.

Understand that getting back in shape is different from cutting weight for sports performance. It’s a slow process that contains many ups and downs. Learn to integrate healthy habits into your life to steer you into the right directions. You may not see results right away but as you pack on more healthy habits, results will come. A personal trainer can give you some tips on lifestyle.

3) Put in the work.

Some times you just need to put your head down and hammer out the work. Perhaps you need to train more often and/or more intensely. Maybe you need to have a stricter diet. You may not like it, but if you want to achieve the results you need to make the change. Everyone is different in terms of the work needed to be done. Some might get back into shape quickly with little effort; for some it may be harder. Understand that it is hard work in process. A good personal trainer will guide you towards the right direction.

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