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It’s 5:00 in the morning, you went to bed at midnight, and you have a huge work project that you need to present today. The last thing you want to do is get up, put on your workout clothes, walk outside to the freezing cold, and go workout for an hour. But you do it anyways. You have a great FLEXX workout, and it sets the tone for the rest of your day. You notice you are more energetic at work, and you gave a great presentation that even your boss complimented you on. At lunch, when everyone goes out for lunch and orders pizza, you stick to a nice lean protein and a ton of vegetables. Everyone else comes back to the office, lethargic and slow, while you are full of energy ready to take on whatever comes next throughout the day. All of this started, because of the workout you had no desire to go to, but went to anyways.

Motivation is very fickle. It lasts for short bursts, and it comes with a ton of intensity and lofty goals, but typically ends with burnout and more frustration. Don’t get me wrong, most people start working out because of a new goal that has motivated them, which is great! The problem is that it typically doesn’t last for the long haul. This is where we have to rely on discipline. Discipline is showing up day in and day out, no matter what the weather is outside, or how bad of a day you might have been having. Discipline, not motivation, is what will help you achieve your goals. No one is every motivated 100% of the time, but the discipline is what gets them through the door. Once you are through that door, you realize how much you enjoyed the workout, and how good you feel about yourself for doing something that you had no desire to do. 

A couple tips to help you improve your discipline to help you reach your fitness goals are: 

1. Tell a coach, or another member, the next workout you will be  coming to for that week. This will let someone else help hold you accountable and keep you on track.
2. Workout with a buddy! Chances are at least one of you will have some sort of motivation to workout, and keep you coming on a consistent basis! It’s also super convenient that we have our buddy workout voucher for this month, so bring a friend on us! 
3. Plan ahead with your family, or in your planner, your specific workout times for the week. Just like how you might have to stay late at work one day and schedule this with your family. Prioritize your health, and your goals, and make sure you schedule time for yourself during each week!

Motivation is what gets you to walk through the door, but discipline is what gets you to keep showing up.

Trainer Tip of the week: When performing floor press, be sure to keep your shoulders locked down and elbows in an arrow shape! What will this do for me? This will help protect your shoulders while you are pressing; keeping your body in the same position throughout the exercise will help you push those weights up safely. Check out the Trainer Tip of the week here!

#MotivationalMonday – TRAIN THOSE BRAINS 🤓Willpower not only applies to your ability to come to the gym but to your ability to stay on track with nutrition. The consistency in your habits will train your willpower so you’re able to naturally start to do things ; Very applicable example: coming in to 2 classes a week at the gym consistently will all of a sudden switch in your planner from being written in pencil to being written in pen.✏️🖊Keep your good habits recurring and get that willpower stronger!

Overtraining can hurt you in more ways than you think. You might be thinking that training hard everyday is beneficial to your health, right? WRONG!! Overtraining can cause a lot of issues. Without the correct rest and recovery, all of that training you have been doing can decrease your performance! Overload can cause physical and even psychological problems. These are some signs that you might be overtraining.

⁃ Feeling of constantly being tired, drained, or having a lack of energy
⁃ Joint pain, constant muscle soreness
⁃ Headaches
⁃ Decreased immunity (more likely to get sick)
⁃ Moodiness
⁃ Depression
⁃ Loss of enthusiasm for working out
⁃ Injuries start to happen more often

If you are feeling any of these it might be because you are overtraining. When we work our body’s too hard for too long or too many days in a row, our joints and muscles begin to actually weaken. The muscles are not given the correct amount of time to fully recover before your next workout. So, if you are having a nagging shoulder pain or maybe your lower back randomly gave out or you feel like your joints are going to explode maybe its time to try and take a day off in between your strength training days. Some options for you to consider on those “days off” could be simply walking on the treadmill, taking a bike ride, swimming, or just STRETCHING (know who you are). Anything that is low impact and does not cause too much physical stress. This will increase blood flow around your body and your muscles will actually heal quicker! Make sure you are drinking plenty of water and get as much sleep as you can.

Sometimes less can mean more when it comes to training. Start listening to your body! If your body doesn’t feel good, give it a rest! Rest days are CRUCIAL when it comes to recovery. Let’s all do our best to be the healthiest we can be. (:

Trainer Tip of the week: Pick the version of burpees that makes the exercise tough, but allows you to complete the full range of motion!
What will this do for me? Burpees they will boost your heart rate! Although this exercise isn’t typically seen as a favorite, if you start at the level that works best for you, they are much more beneficial!

Check Out the Trainer Tip of the Week Here!