Do you ever start the week feeling overwhelmed by everything you have to do in the days ahead?

Between work and family commitments, it seems like you won’t have time to to the workouts you have planned. 🤯(I feel you.)

That’s the worst. Been there, done that and still doing…😂(I feel you.)

You gotta do what ya gotta do for work and family. You can make a habit of leaving work and home, and that definitely helps, but you gotta be there for your family. And the two combined can sometimes leave you with not as much time as you wish for your workouts.

The best way to keep yourself moving forward and work with the time you’ve got is to:

👉🏽 Know what your ultimate goal is with your workouts. No, “being fit or strong” doesn’t qualify. It’s the WHY that you want to flesh out.

👉🏽 Know the most important things that you should be doing and work from the most important to the least.

But I’m a big believer in making lists to stay organized. And I noticed a big pressure relief when I started using a daily/weekly checklist for my most important exercises and stretches.

Then you look at your weekly and daily times to fit it in. Ideally, you have a minimum of a 3-day-a-week schedule that you are getting at least an hour in and a little in between of your most pressing issue/goal.

I call it Macro and microprogramming

This way, I will do a few things every day and week that I know will move me forward.

But as busy people we know, the ideal doesn’t always happen, so you have to be adaptable because we know our WHY and know that we need to do something about it.

Here is an example of what I do: I set up my schedule for Wed, Saturday, and Sunday big routines. Hopefully 1 1/2 to two hours. This allows me to get a proper warm-up, cardio (as a warm-up or routine), strengthening and stretching, and a cool own of myofascial stretching, ELDOA, and some GPS (global postural stretching)

On the other days, I hope to get 20 min of myofascial stretching, ELDAO, or GPS. This sometimes happens during the weekday, but more often than not in front of the TV at night.

But as Mike Tyson says, “Everybody has a plan until they get punched in the face.😂” So when I get punched in the face, I adapt.

✅What is the most pressing thing I need to do? For me right now, my ribcage.
✅Ok, how much time do I have?
✅ Ok, work from the top of the most important things to do.

It’s not so much when you break it down daily. This leaves you feeling accomplished; your body feels good and moves toward your goal

Let me know if it helps!

It’s not just working out, it’s building a foundation for a better life.

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Remember the movie “Groundhog Day” with Bill Murray repeating the same day repeatedly?

He was stuck in history’s most cosmic severe – and comic – rut.

The film became a classic because we can all relate to that feeling of sluggishly going through the motions… repeating the same tasks… encountering the same people… with no break in sight.

If you relate or don’t find the meaning in anything anymore and feel like you’re just spinning your wheels, you might be in a rut.

It’s no fun – I know.

Getting yourself moving is the most essential thing you need to do, and you accomplished this. But that shouldn’t be where you stay.

Exercises and routines are not interchangeable; each one has a specific education that it gives you.

Sticking with the “just move and have fun” philosophy will leave you bored, confused, stagnated, out of balance, and potentially injured.

If you have a goal of a body that can keep up with the life you want to live, then here’s how to snap out of it.

👉🏽 Identify how it is you want to live your life and the activities you want to be able to perform. This will allow you to reverse engineer how you arrange your program.

👉🏽 Assess yourself! Your posture, movements, mobility, and potential pains., If you pay attention, your body communicates what’s working and what’s not.

👉🏽 Assess why you are doing the workouts you are doing. Is it a habit? Did somebody or some article tells you it was good for “x,” and you decided to add it to your routine? That is reactive.

👉🏽 Understand that any activities you do, unless designed not to, damage your body. Continuing these activities without consideration will lead you down the wrong road.

👉🏽 Your program should be a dynamic puzzle where all the pieces fit together. Not just throwing exercises and routines in like spaghetti on the wall, hoping it sticks.

👉🏽 Understand that your body brings you so much joy, and all that it asks is that you love it back

You must take the next steps once you have been working out for a while. Once you do, a whole new world opens up for your body and you.

That’s what I teach my members in our 13-week personalized online program. If you are starting to know you need more or are at the breaking point and need to know more, then put a 👍🏽 in the comments for a complimentary consultation.

We’ll talk about what you are doing, have done, and where you want to go. I’ll help you understand the best way to go, and if you are a good fit, I’ll let you know how you can join the program.

It’s your body and your life. Be conscious about what you are doing with it.

It’s not just working out, it’s building a foundation for a better life.

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𝑌𝑜𝑢𝑟 𝑜𝑤𝑛 𝑤𝑜𝑟𝑠𝑡 𝑒𝑛𝑒𝑚𝑦…

𝑌𝑜𝑢𝑟 𝑙𝑖𝑡𝑡𝑙𝑒 𝑑𝑒𝑚𝑜𝑛…

𝐹𝑒𝑎𝑟 𝑏𝑙𝑜𝑐𝑘𝑖𝑛𝑔 𝑦𝑜𝑢𝑟 𝑎𝑐𝑡𝑖𝑜𝑛…

The things I hear my members say let me know the progress and how fast it will be.

“𝑇ℎ𝑖𝑠 𝑖𝑠 𝑡𝑜𝑟𝑡𝑢𝑟𝑒.”

“𝑇ℎ𝑖𝑠 𝑖𝑠 𝑘𝑖𝑙𝑙𝑖𝑛𝑔 𝑚𝑒.”

“𝑇ℎ𝑒𝑟𝑒 𝑖𝑠 𝑛𝑜 𝑤𝑎𝑦 𝐼 𝑐𝑎𝑛…”

Ok. You create your reality homie. What you think and speak with emotion becomes your reality.

Check out what Bruce Lee said in the quote in the pic.

These are all phrases to describe a common problem in healthy living, work, and relationships. It’s called self-sabotage, the tendency to undermine yourself by taking action that prevents you from getting what you want.

I like the first way of putting it, because I’ve felt like my own worst enemy in the past. It seemed like I’d start progressing on achieving something important to me, and then I’d stumble in a familiar way.

You’ve probably done it, too, and that’s OK. Most people have. Let’s say you’re this close to returning your posture and strength. You had a goal and trusted the process, and then you decide to go for a run because you want to satisfy your ego, and those areas of your body that were almost back to normal become dysfunctional again.

In my experience, this comes from a secondary motivation based on your subconscious conditioned fear. In this case, you could say it was to fulfill the secondary motivation of being the victim.

The desire to continue to see yourself as a victim was greater than your willingness to take control of your body and have it work for you.

Here are some simple tips I’ve used to recognize what’s happening and take action to stop it.

👉🏽 𝐑𝐞𝐜𝐨𝐠𝐧𝐢𝐳𝐞 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮’𝐫𝐞 𝐝𝐨𝐢𝐧𝐠. You know yourself better than anyone, so bake the potential for self-sabotage into any plan. Some common symptoms of it are a refusal to ask for help, controlling behavior, negative self-talk, and a reluctance to speak up for yourself.

👉🏽𝐈𝐝𝐞𝐧𝐭𝐢𝐟𝐲 𝐭𝐡𝐞 𝐟𝐞𝐚𝐫 𝐭𝐡𝐚𝐭 𝐦𝐚𝐧𝐢𝐟𝐞𝐬𝐭𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 𝐭𝐡𝐚𝐭 𝐛𝐥𝐨𝐜𝐤𝐬 𝐲𝐨𝐮. You might have a deep-seated fear that you’ll always be second in your parents’ eyes, so why bother looking your best for a family event? Whatever the fear is, once you name it, you can deal with it.

👉🏽𝐖𝐫𝐢𝐭𝐞 𝐢𝐭 𝐨𝐮𝐭 – the plan, the potential for self-sabotage, the whole thing.

Tell a friend, coach or mentor about the plan, the potential for self-sabotage and the fear. This person can hold you accountable – not only toward achieving the desired outcome, but also to helping you overcome that self-limiting fear.

👉🏽 𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐞 𝐩𝐥𝐚𝐧. Do what you need to do. And when that little demon speaks up – as it might – be prepared to ignore it. You don’t have to convince it to be quiet. Just don’t feed it with any attention or energy.

The key is to expect the tricks that little guy’s going to try on you and to have a plan to thwart him at every turn.

Sabotage “HIM”, so he can’t sabotage YOU.

It’s not just working out, it’s building a foundation for a better life.

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Everybody has a dream.

That’s the easy part – to want something so bad that it seems like no one else can possibly understand. To think that hope and desire are enough.

But it’s a tiny percentage of people who follow through on their desires and actually create an extraordinary outcome for themselves.

So, if you’re pondering a desired outcome, first decide if this dream is something you want in a realistic sense.

Like – do you really want to run a marathon or does it just sound nice?

Some dreams are just nice fantasies – which is fine.

But the dreams you want to actually bring to life? Those require planning, action, discipline and consistency.

You really can have the life you want – if you work for it. Here’s how.

✅ 𝑩𝙚 𝙨𝒑𝙚𝒄𝙞𝒇𝙞𝒄.
✅ 𝑩𝙚 𝙧𝒆𝙖𝒍𝙞𝒔𝙩𝒊𝙘.
✅ 𝑩𝙚 𝙤𝒏 𝒇𝙞𝒓𝙚 𝙬𝒊𝙩𝒉 𝒑𝙖𝒔𝙨𝒊𝙤𝒏 𝒂𝙣𝒅 𝒅𝙚𝒅𝙞𝒄𝙖𝒕𝙞𝒐𝙣.
✅ 𝑪𝙧𝒆𝙖𝒕𝙚 𝙖 𝙥𝒍𝙖𝒏 𝒂𝙣𝒅 𝒔𝙩𝒂𝙧𝒕 𝒂𝙘𝒕𝙞𝒏𝙜 𝙤𝒏 𝒊𝙩.
✅ 𝑰𝙣𝒄𝙡𝒖𝙙𝒆 𝒔𝙝𝒐𝙧𝒕-𝒕𝙚𝒓𝙢 𝙖𝒏𝙙 𝙡𝒐𝙣𝒈-𝒕𝙚𝒓𝙢 𝙜𝒐𝙖𝒍𝙨.
✅ 𝑹𝙚𝒗𝙞𝒆𝙬 𝙥𝒓𝙤𝒈𝙧𝒆𝙨𝒔 𝒂𝙣𝒅 𝒃𝙚 𝙛𝒍𝙚𝒙𝙞𝒃𝙡𝒆 𝒂𝙨 𝙮𝒐𝙪 𝙬𝒐𝙧𝒌 𝒕𝙝𝒓𝙤𝒖𝙜𝒉 𝒕𝙝𝒆 𝒑𝙡𝒂𝙣.
✅ 𝑺𝙩𝒂𝙮 𝙘𝒐𝙣𝒇𝙞𝒅𝙚𝒏𝙩 𝙖𝒏𝙙 𝙘𝒐𝙣𝒔𝙞𝒔𝙩𝒆𝙣𝒕.

These principles apply to healthy living, as well. That’s why we developed a 13-week online Holistic health and fitness program. It’s for 40 + older people who are active but are looking for more. They realize what they did in their teens, 20s, and 30s isn’t cutting now because they aren’t progressing, feel less mobile, possibly have aches and pains, and feel like something is missing.

When you use a holistic philosophy with scientifically based stretches and exercises that work with the body, it responds in a way that enlivens it.

If this resonates with you, use the consultation button below, and we’ll connect to schedule a time to talk.

Here we’ll find out where you are, what you’re doing, and the goals you have in mind. And if you are a good fit, we’ll let you know how our program can help and your opportunity to join.

Looking forward to speaking with you.

It’s not just working out, it’s building a foundation for a better life.

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As you get older, you hopefully mature. You get better at your finances, relationships, your career. Why are you still training your body the same? That stuff you did in your 20s and 30s wasn’t good for you back then. You were just young enough to take the punishment. Now…not so much. If you feel stagnate in progress in your body, feel frustrated, or have or are starting to have pain and immobility, congratulations, your body is communicating to you it needs something different. It’s time to mature into a more holistic way of caring for yourself, leading to longevity.

It’s not just working out, it’s building a foundation for a better life.

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