Each day we are given an opportunity.

We get to wake up and impact this world.

Sometimes we feel like we are stuck, going in the same direction, not making progress.  We want the big win or the final goal.

When we only focus on the end result we can get frustrated or lost in daily progression.

Or we can feel defeated, like we have not made any progress.

I have said this before, when we are helping clients with their health and wellness goals it takes time.  Almost always more time than we want.

We expect to see results, yesterday.

Results are part of a big picture that has to be broken down.

We break our client’s goal down into 6-week chunks.

Looking at a weight loss goal can get overwhelming…

If someone has 20, 30, 60 or 100 lbs. to lose you can feel defeated along the journey.

We have seen plenty of people lose 10, gain 10, get on a good groove, gain it all back.  Unfortunately, we can’t be with a client 24/7 (boy that would be a treat, right!)

I would love to walk behind people at the fair and just add up the calories and saturated fat consumed, but that wouldn’t be any fun, would it?!

All kidding aside, we can lose sight of the small victories, because they are small.  The scale is not always the best indicator of success.

We measure body fat with ultrasound testing.  This can show a better picture of what is happening, especially if you are working out.  (And no muscle does not weigh more than fat, a pound is a pound.  A pound of feathers is a pound of feather and a pound of lead is a pound of lead)

Success happens when we are 1% better each day.

Did I move myself forward or backward today?

Same with work.  Did I move the company forward today, did I push a project along?  We can wake up and do the same thing everyday and stay in the same spot, its comfortable and easy.

To see progression, we have to do the small insignificant things daily.  When we work daily to push forward, no matter what the goal is, it adds up.

We just saw a client lose 100 lbs. in a year.  Not 6 months…It took a year of doing the small things day after day.  It was a pound or two each week.  And some weeks the scale didn’t move.

1%, what are you doing each day to see progress?

It does not have to be this big, amazing, shiny, new, latest, greatest fad.

We have to move more and consume less…that’s it!

We cannot out train bad nutrition, some try…but you cannot keep running, running and running to counter balance an unhealthy diet.

Commit each day to being 1% better!

You can do it!

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Servings: 4

Ingredients:

• 1 cup thinly sliced green bell pepper
• 1 cup thinly sliced red bell pepper
• 1 cup thinly sliced yellow bell pepper
• 1 (10 1/2-ounce) can beef consomme
• 1 bay leaf
• 1 (1-ounce) slice whole-wheat bread
• 1 pound ground round
• 1 tablespoon finely chopped onion
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 large egg white
• 1 garlic clove, crushed
• 2 teaspoons olive oil
• 2 tablespoons all-purpose flour
• 1/4 cup water
• 1/3 cup finely chopped fresh or 1 1/2 teaspoons dried basil
• 2 teaspoons white wine vinegar

Directions:

1. Add peppers, beef consomme, and bay leaf to a large saucepan filled with 1 1/3 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes.
2. While the peppers are cooking, place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1/2 cup.
3. Combine breadcrumbs, beef, onion, oregano, salt, pepper, egg white, and garlic in a bowl, shaping mixture into 36 (1-inch) meatballs.
4. Heat olive oil in a large nonstick skillet over medium-high heat. Add meatballs; cook for 10 minutes, browning on all sides.
5. Combine flour and 1/4 cup water in a small bowl; stir with a whisk. Add to bell pepper mixture in saucepan. Add meatballs; cook 3 minutes, stirring constantly. Stir in the basil and vinegar. Remove bay leaf.

Nutrition: Calories 263; Fat 9.8 g; Protein 30.2 g; Carbohydrate 12.4 g; Sodium 788 mg

Ever feel like you get up and just go through the motions?

I want to encourage you to stop this type of behavior immediately!

Life is too short to just wake up and not know what’s next.

Each day when we wake up is a gift, a new beginning, a fresh start.  What are you working towards?

I remember several days getting up and not knowing exactly what I was doing or where I was going, it’s tough.

But when I have found myself enjoying life and what I was doing I had a plan or goal in mind.

Just like in our workouts.  We set the workouts for the month.  Then we spend the first week teaching each movement and the why behind the madness, I mean workouts. 😉

Then as each week progresses, depending on the goal that month, we move more weight or increase our repetitions.

What is hard to see as a coach is someone speeding through the workouts or someone lifting the same weight they lifted week 1 as week 4.

Pushing yourself, appropriately, is important.  This applies in the gym and in life.

You can’t expect to climb to a higher position at work if you keep doing the same job day after day.

Take on new tasks or responsibilities.

The same applies in the gym.

When you move the same weight, sure the first time it is tough, but then your body adapts and needs more weight or increased repetitions to continue to change.

But what happens is it gets hard.

Most people don’t like the uncomfortable struggle, so we keep doing the same thing because it is easier.

I absolutely dislike benching.  First off, I am not very good at it.  It does not come naturally to me.

When I am laying on the bench getting ready to lift the bar up I fight a mental battle like no buddies business.  But I still do it, I fight through every rep.  I always make sure someone is there ready to help me because I know I will struggle and need help.

This all applies with weights or life, we are going to struggle.  It’s part of it.  Who’s there to help you?  It is important to have people along the way pushing you and helping you get outside your comfort zone.

When you feel that struggle, as painful as it is, that’s when you are growing!

I want to challenge you today, if you feel like you are just going through motions…STOP!

Evaluate where you want to be, set a goal (or two) and plan.

Find out what you need to do to get the results you desire.

Most of my personal best achievements were hard, I struggled and had to get uncomfortable.

Are you ready to break up the normal?

I bet you are!

Guess what?

I believe in you!

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YIELD: 4 SERVINGS

 INGREDIENTS:

• 1/2 cup brown rice
• 6 large eggs
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1/4 teaspoon crushed red pepper flakes, optional
• 4 cups chopped kale
• 1/4 cup freshly grated Parmesan
• 1 avocado, halved, seeded, peeled and sliced

DIRECTIONS:

1. In a large saucepan of 1 cup water, cook rice according to package instructions; set aside.
2. Place eggs in a large saucepan and cover with cold water by 1 inch. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and halving.
3. Heat olive oil in a large skillet over medium high heat. Add garlic and red pepper flakes. Cook, stirring frequently, until fragrant, about 1-2 minutes. Stir in kale until wilted, about 5-6 minutes. Stir in Parmesan.
4. Place rice, eggs, kale and avocado into meal prep containers.

NUTRITION: 350 calories per serving; 20 g carbs, 6 g fiber, 2 g sugar; 16 g protein, 24 g fat

Do you remember as a kid you could not wait till the week?

Or is that still you?

Sure, it seems we tend to do more fun things over the weekend, but that doesn’t mean we should not enjoy the week.

I once knew a person who counted down the days to Friday, starting on Monday each week.

At first it was funny, then I thought, well that stinks.  You don’t even enjoy your week and you are racing to 2 days out of the 7.

Now I am not sure if there is a correlation here, but have you ever noticed someone speeding through their workout?

They get in and are so focused on being “done”.

Never mind their form is okay-ish, probably not using appropriate weights and doing a half rep at best.

All for what…to be done?

I remember back when we first started our business.  It was hard.  I could not wait till Sunday, because that was the only day we rested.

Then Sunday night came and I would get so down.

I knew the week was starting over and it was going to be a race to Sunday once again.

I was told to embrace the journey and I was not.  I was looking for satisfaction in what I thought was the best day of the week.

Life has a funny way of showing you things and its amazing how fast life goes by.

We will be celebrating 10 years in business this year, which is simply amazing.

We have seen so many fitness businesses come and go in these 10 years.

So many “experts” have entered our field.

It has been a journey to say these least and one of the most important lessons I have learned is slow down and enjoy what you are doing.

Point blank if you are not enjoying what you are doing you may need to stop and reflect.  If you are always racing against time, remember this is something you will never get back.

Living in the moment is hard, sometimes painful.

Time also has a funny way of healing.

So back to my speeding through a workout…

Don’t do it.  It’s like life, don’t wish you life away.  This is the only life we get.

Make each workout count, like its your last.  Each workout should challenge you and push you.  Sometimes more mentally than physically.

Do appropriate weight, pushing appropriately and make sure your form is good.

Same with life, do what inspires you.  Wake up ready to do the work you know is making a difference.

It should be challenging.

Everything I have ever received in life from consistent work was worth it.

I hope you have an awesome day and slow down.  Look around you, soak up what is happening.

This journey you are on is worth every second!

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This blog is about frustration and I am sure you have had your fair share!

We all have and will!

It is hard to not feel frustration when something does not go the way we had planned it or had hoped it would go.

One frustration that I still feel to this day is not being able to run like I used to.

I was in the middle of training for what would be my third marathon, I went out for a 10-mile run, completed it and then that was it.

I woke up the next day with literally no knee it was so swollen.

Long story short, I had worn all the cartilage away on my patella (knee cap) and have arthritis started, FUN!

It took 18 weeks to rehab my knee and finally feel like I could lift again.  I also learned that my quadriceps were not firing properly, tight IT bands, etc.

I went through lots of corrective movements, soft tissue work and light lifting.

Through all this I could have thrown in the towel, not done the rehab (because it is so much fun!), instead, I focused on what I could do.

Running was my thing and now that thing was gone.  I even still see people who have known me for a long time and they ask me how my running is going!

As I was rehabbing, I got frustrated.  Frustrated with the process, the time involved.

Have you ever been in a situation like this?

Its not fun, but I will tell you keep pushing through.

Once I got my quadricep firing, I could start lifting again.

Lifting started to motivate me, especially as I could see progress.

Through this I had to relearn my body and what it can do.  I couldn’t just throw some shoes on and go for a run, but I understand if I do want to go for a run I need to do a few soft tissue exercises and I can tolerate 4-5 miles once per week.

I had to change course.

Ultimately what had worked for so long for me personally was no longer serving me.  I had to adapt and find what would work.

This is a lot like life.  We get smacked on our face and we can either sit in pity or we can pick ourselves up and decide what we can do.

I still miss running, but I have a new appreciation for lifting.

I also have seen some amazing changes in my body composition from lifting!

I encourage you no matter what you are going through right now, find what you can do and commit to it.

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