We’ve all got bad habits. They can be as simple as snacking, not racking or weights, or burping after out loud. But the thing with habits is they start off as a simple action. Maybe you forget to go the gym just this once, then all of a sudden you haven’t been in a month. Well you only meant to miss that one day how’d so much time pass by? That step from one day to a whole month is what I call “the snowball effect”. We have all seen it in the cartoons where a character rolls down a snow slope and gradually the snow piles together until all of a sudden its one massive snowball. But not all habits are bad. You can also get the ball rolling in a good direction. I make it a point to always do pushups and sit-ups before bed. Not because I necessarily expect to get a huge chest and ripped abs, but because I want to develop the habit of always giving more. By doing those exercises, once, then twice, then so on and so forth I begin to do it habitually. Sometimes I even sleepwalk through them. My point is that the snowball effect can be applied to numerous different actions. Before taking that shortcut in your workout, ask yourself is it really your first time doing so? Or has it become habitual? Don’t cheat yourself by compiling bad habits. Try this. Think of 3 different actions you can do to better your fitness level repeatedly each day. It can range from doing exercises to meditation. Once you have 3 benefits in mind write them down and place them in a place you have to look, such as a sticky note on a mirror, and commit yourself to making them into good habits. You want to get that ball rolling down a positive slope, remember that before skipping your workout in consecutive weeks.

~ Navaseon Norfork, NSCA-CPT, B.S.

1. Drink Water.
This is something that everyone says to do. And everyone has an opinion on how much to drink (I personally believe “a gallon a day keeps dehydration away”). No one really tells of how you
should go about distributing your water intake throughout the day but a way that can prove vital in curbing your appetite is by taking a sip before each bite of food. While there is no scientific backing of this method curbing your appetite, I have observed an easier adherent of clients to particular diets and water intake amounts when drinking at least a sip of water between each bite of food. (To meet your daily intake goal you will likely need to at various other times as well).

2. Exercise with No Music (From time to time)
An accredited strength and conditioning coach, once said he trains his athletes some days without music. He does so because if they are steady using music as their stimulus, the lack thereof may lead to reduced performance. I think the same can be perceived when observing a non-athlete. When the music is always there pushing you through those sticking points, what kind of workout will you have when you forget your buds at home or something of the nature? By exercising with no music, the brain will adhere to other stimulants which can lead to a workout being done on a “I’m not really feeling it” day (days where you’re scheduled for the gym but you’re considering calling out).

3. Meditate
Be comfortable in the body you’re in even as you improve it. Meditating allows you to stay centered while devoting time and focus to your body, your goals, and your surroundings. I once thought of meditating as completely emptying your mind but that’s far from what I mean now. When I think meditate now I think of filling my mind. Filling it with my goals and aspirations.

4. Put Things in Perspective
With relation to the “emptying” and “feeling” change I experienced in meditating, I learned to no longer try to look over or past the soreness and fatigue I experience while training. Instead I look at it for what it is. The soreness and fatigue is there, but so are the strength and hypertrophy gains. I may be about to pass out by the end of this 2 mile run but next week it’ll be easier. And even stepping away from fitness for a second, this is a principle that can applied to anything in life. “I may be broke this week, but next week I get a check and at least my bills paid.” Its looking at the silver lining as some would say. These are just a few of many workout tips that can be applied to your fitness regime. To learn more about these steps or any other that can be taken towards improving your fitness contact any one of the Train36ixty trainers. And seriously apply these tips. Small steps can bemeaningful in even the longest of journeys.

There is a saying that states ‘if it does not challenge you, it does not change you’. Many times we are afraid to take on challenges because the thought of failing or thinking we are not confident enough to take on the challenges that face us. We automatically back down and settle for what does not challenge us and there is no change in our lives, therefore we remain stagnant and there is no growth. It’s like exercising, if we lift the same amount of weight and do the same routine every time we workout, there will be no growth, there will be no progress and we plateau. Then frustration kicks in followed by lost of interest and lack of self-belief. [Read more…]

By. Navaseon Norfork

Sometimes the idea of being in a gym can horrify an individual. The sweaty people, the loud noises, unfamiliarity with the gym setup or equipment, or possibly just the loneliness can spark anxiety or fear. Not only must the occasional fear and anxiety be overcome, we must also deal with the required scheduling, organization, and preparation that must take place before a training session. For some, this task can be daunting. All of this is doesn’t mention the fact most of us also work a 9-5 job and have everyday chores that must be attended to. With so much on one’s plate you have to ask yourself, how can I still fit in physical activity?  Well I don’t have all the answers, but I do have a few. Listed below are a few tips to help you remain active without it becoming a chore. Apply one or all of these to your daily programming and see how they benefit you. [Read more…]

We all have that one friend that has the New Year’s resolution that is same every year, “I’m going to lose weight, and start eating right,” We hear it over and over yet after 1-2 months with slight progress, they give up. You’ve probably asked yourself, how could it possibly be they seem so determined in the beginning, yet tail off of their commitment so early. Though everyone is different, the reasoning behind their lack of commitment may be as simple as not being prepared for the grind of steady exercise and dieting. Instead they hop right into whatever workout program of their choosing. Your friend isn’t alone; you see there are numerous people who skip over a critical step towards a healthier lifestyle. That step being preparation. Take a seat, grab your friend, and let’s discuss a few ways to stay comfortable and motivated in your journey to become healthier and increase your fitness. [Read more…]