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Dec 08
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Why Fitness Assessments Matter Movement, Goals & Body Composition EP04

Overcome Fear & Stress: Stay Active During COVID-19 – EP01

By Podcast

In today’s ever-changing world, particularly during challenging times like the COVID-19 lockdown, the importance of staying active and motivated cannot be overstated. You may find that mental resilience and physical well-being are interlinked, creating a delicate balance essential for maintaining motivation and fitness. As you navigate through uncertainty and change, practical tips and supportive strategies are vital components to enhance your journey. This article delves into effective methods to help you cultivate a proactive mindset and embrace new habits. Discover how accepting your current reality can pave the way for personal growth, the significance of self-checks in assessing your health, and the community and accountability provided by live workouts. With clear goal-setting techniques and strategies to reinforce commitment, you will emerge equipped to tackle challenges with renewed determination and a focus on long-term well-being. Your path to fitness and motivation starts here—let’s dive in!

The Four A’s of Adaptation

In times of unpredictability and upheaval, such as during the COVID-19 lockdown, staying active and motivated can feel like an uphill battle. However, understanding and implementing a framework for resilience can transform this challenge into an opportunity for growth. The Four A’s of Adaptation—Accept, Acknowledge, Advance, and Adapt—serve as essential principles to help navigate these difficult times seamlessly.

Accepting your current reality is the first step toward establishing resilience. Instead of succumbing to frustration or denial, you take a moment to recognize the situation as it is. Embracing change is not merely a platitude; it’s a critical mindset shift that allows you to free up energy otherwise spent on resistance. By accepting your circumstances, you open the door to new possibilities and set a foundation for transformation.

  • Recognize the importance of mental fortitude.
  • Let go of past expectations.
  • Focus on the present and take honest stock of your situation.
  • Remain open to change and improvement.

Next comes acknowledgment. This principle encourages you to reflect on your personal limitations and the areas where you may need assistance. It is not a sign of weakness to seek support; rather, it’s a proactive step toward wellbeing. By admitting where you might struggle—be it with motivation, fitness knowledge, or emotional challenges—you empower yourself to take action. Remember, reaching out for help can serve as a catalyst for improvement and growth.

Once you have acknowledged your limitations, the next step is to advance. This principle emphasizes the importance of actively pursuing your fitness goals, regardless of obstacles. It may involve setting manageable milestones or incorporating new strategies to keep you engaged. The key is to remember that progress doesn’t have to be monumental; even small steps count as significant moves toward your goals.

Lastly, adaptation rounds out the Four A’s. Situations may shift, requiring you to pivot your approach continuously. Embracing adaptability means being flexible in your routines, exercise choices, and even the environment in which you work out. It’s about finding creative solutions to maintain your momentum even when unforeseen challenges arise.

By integrating the Four A’s into your daily life, not only can you foster resilience, but you may also redefine your approach to fitness, making it more sustainable and enjoyable. Embrace these principles, and watch how they help set you on a path toward a healthier, more dynamic life.

The Importance of Self-Checks

In the midst of uncertain times, such as a lockdown, it becomes increasingly essential to take stock of your mental and physical health. Conducting self-checks allows you to assess where you stand and how you can improve, ensuring that your motivation and fitness do not wane. This practice not only fosters self-awareness but also equips you with the tools needed to navigate challenges effectively.

Understanding your mental well-being is the first step in this process. Taking a moment to reflect on your feelings can reveal a great deal about your current motivation levels. Ask yourself questions like: “Am I feeling positive about my progress?” or “Am I easily distracted or discouraged?” This self-reflection helps identify areas that require attention, and by doing so, you can take proactive steps to reignite your passion for fitness.

Next, consider the physical aspects of your self-check. Perhaps you’ve noticed some discomfort during workouts or a dissatisfaction with your appearance. Acknowledging these feelings is not a sign of defeat; rather, it’s an insightful avenue towards improvement. By pinpointing specific issues, you can decide on targeted actions to enhance your routine—be it modifying your workouts, prioritizing recovery, or even revisiting your nutrition.

Further, performance assessments are a crucial part of self-checks. Understanding what your body is capable of during a workout provides you with concrete metrics for progress. Maybe it’s easier to lift a certain weight now, or perhaps you can run longer distances than before. Recognizing these achievements fuels motivation and helps you set realistic, achievable goals moving forward. Here are some key aspects to keep in mind during your self-checks:

  • Regularly reflect on your mental well-being to gauge motivation.
  • Acknowledge any physical discomfort or dissatisfaction to create an action plan.
  • Assess your performance to track progress and celebrate achievements.
  • Set specific, measurable goals based on your self-assessments.

Incorporating these self-checks into your routine can lead to a better understanding of your overall health. By engaging in this practice, you will not only stay connected with your fitness journey but also foster resilience in the face of challenges. As you navigate through changing circumstances, remember that self-awareness is a powerful ally. Embrace the opportunity for growth and let your self-checks empower you on your journey towards sustained health and motivation.

The Value of Live Workouts

Engaging in physical activities can often feel like a solitary endeavor, especially when faced with unprecedented challenges. However, finding new ways to connect with others through live workouts can make your fitness journey not only more enjoyable but also significantly more effective. In an era where virtual interactions have become the norm, the experience of live workouts offers a unique blend of accountability, community, and real-time feedback that can transform your routine.

Participating in live workouts fosters a profound sense of accountability. When you know there are others joining you for a session, it ignites a spark of commitment that can keep you motivated. The mere act of showing up, even if just in front of a screen, helps establish a routine, pushing you to follow through on your fitness plans. Plus, the invigorating energy of a group setting amplifies your experience, encouraging you to challenge yourself more than you might in a solo workout.

Consider the following benefits of live workouts:

Community Support: Engaging with fellow participants creates a supportive environment where you can share experiences and celebrate achievements together. This camaraderie can significantly enhance your motivation and perseverance.
Improved Technique: The opportunity for real-time feedback during live sessions helps you refine your movements, ensuring that you perform exercises correctly and safely. This immediate correction is crucial for avoiding injuries and enhancing overall effectiveness.
Dynamic Engagement: Unlike pre-recorded sessions that can feel monotonous, live workouts offer an ever-changing experience. Instructors can adjust their routines, introduce fresh challenges, and keep the atmosphere lively, making it easier for you to stay engaged and enthusiastic.
Interactive Challenges: The interactive nature of live workouts often incorporates friendly competition, fueling your drive to push harder and achieve more alongside your peers.

When navigating through uncertain times, the camaraderie found in live workout groups can be immensely beneficial. The shared journey of fitness fosters genuine connections that can make the ordeal of staying active much less daunting. These relationships often extend beyond your regular sessions, creating lasting bonds that can encourage continued engagement outside of the workout environment.

Live workouts are more than just a means to an end; they are a vital resource for building resilience and maintaining motivation. So, as you adapt your fitness routine to suit the new normal, consider embracing this dynamic approach to foster a supportive community and keep your enthusiasm alive.

Setting Goals with Accountability

In challenging times, setting clear and achievable goals is more than just a roadmap; it’s a lifeline. As you navigate through uncertain waters, the clarity of purpose that comes from goal-setting can help you stay focused and motivated. However, the power of goals multiplies significantly when paired with accountability mechanisms. This combination not only fuels your drive but also fosters a sense of community and support that is essential during tough periods.

The process of setting goals begins with clarity. What do you want to achieve? Whether it’s increasing your run distance, lifting heavier weights, or improving your overall well-being, articulating your desires in specific terms can set the stage for accountability. Consider these approaches:

Define clear, measurable objectives: Rather than a vague goal like “I want to get fit,” try “I want to run 5 kilometers in under 30 minutes in three months.” This specificity not only makes the goal tangible but also enables you to track your progress.

Establish a timeline: Deadlines create urgency and focus. By assigning a timeline, you transform your goals into a commitment that actively demands attention and effort.

One powerful strategy is to incorporate rewards and penalties into your goal-setting framework. For instance, rewarding yourself for reaching milestones can create a sense of accomplishment and reinforce positive behaviors. On the flip side, you could set up gentle penalties if you fail to meet certain benchmarks. This approach cultivates a proactive attitude toward your fitness journey, fostering resilience and determination.

Yet, accountability doesn’t solely rest on your shoulders. Partnering with a training buddy or engaging with a coach can significantly enhance your motivation. This relationship goes beyond shared workouts; it creates an environment where you are more likely to stay committed. Sharing your goals and celebrating achievements together nurtures a sense of camaraderie, pushing you to strive harder and stay engaged.

Find a workout partner: Having someone to share your journey with can provide encouragement on the tough days and bolster your resolve.

Utilize progress tracking: Whether through apps, journals, or group chats, tracking progress not only keeps you accountable but allows for reflection on your achievements and areas that need improvement.

By intertwining clear goal-setting with accountability, you create a robust framework that not only motivates but empowers you to maintain momentum even during the most challenging times. The journey may be filled with ups and downs, but with these tools at your disposal, you can navigate it with confidence and determination.

Embracing Resilience for a Brighter Future

As you reflect on the principles shared, it’s clear that the journey through challenging times demands resilience and adaptability. By embracing the Four A’s of Adaptation, conducting regular self-checks, participating in live workouts, and setting goals with accountability, you empower yourself to maintain motivation and health. Remember, the path to well-being is not a solitary one; staying connected and seeking support can transform obstacles into opportunities for growth. As you navigate this journey, keep in mind that each small step you take today can pave the way for a fulfilling and active future. Your commitment matters.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Jun 28
Love0
Knowing Your Body Type

8 Things You Probably Don’t Know About Your Body Type

By Body Type

Knowing Your Body TypeMy entire life has been devoted to helping people better themselves, improve their fitness, their nutrition and their mindset to overcome fears! That’s a coach’s job and I want to know that until I leave this planet I’m always going to strive my best to come up with new fitness strategies for you all to learn.

Today I wanted to share with you 8 Things You Don’t Know About Your Body Type!

According to Phil Catudal, a celebrated National Academy of Sports Medicine (NASM)–certified personal trainer in the Los Angeles area 70% of people training today don’t know how to train or eat for their body type, nor have they ever heard about it!

This is crazy, and if it’s my duty to spread the word and help educate everyone then I’m ready to do so.

“Each of us has a genetic and physiological design that determines our body type, or somatotype, and different body types have different responses to certain fitness programs,” says Catudal, a global health coach and the author of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. So it could be that you or the men and women you see at the gym are performing the right exercises the right way — but they’re optimal for someone else’s body type, not yours.

It’s a common mistake, and it can be easily remedied by properly identifying your body type — whether you’re an ectomorph, a mesomorph, or an endomorph — then figuring out how to challenge your body with the right regimen. Here are nine other things you probably didn’t know about the optimal ways to train for your body type.

1. There’s a Good Chance You’re Misclassifying Your Body Type

“Very few people see themselves accurately — in my experience, about 50 percent of people misclassify their body type,”. Some endomorphs (who generally have a larger bone structure with wider hips, narrower shoulders, and more pear-shaped bodies) may believe they’re mesomorphs (who have naturally muscular, athletic builds). Meanwhile, some ectomorphs (who tend to be lean and slender with a small to medium frame and relatively long limbs) may identify themselves as endomorphs, especially if they have a soft midsection.

The most common reasons for these cases of mistaken identity? People have general body insecurities, they have become de-conditioned, or they’re excessively critical of their bodies. It’s easy to fall into these traps. “The ‘body ideals’ that are portrayed in the media are often digitally altered or enhanced with special filters or other forms of manipulation. Which means they’re not real!”. And this usually leaves the rest of us with potentially warped perceptions of what descriptors like “slender,” “lean,” “muscular,” and “big-boned” actually mean.

2. Most People Are Hybrids of Two Body Types Rather Than Pure Breeds

It’s kind of like personality types. We sometimes group people into general categories, but the good news is that being a combination body type means you have the strengths of two different body types to work with — for instance, you may naturally have both the endurance of an ectomorph and the muscle strength of a mesomorph, which can lead to big training gains.

In most instances, body types lie on a spectrum, which means that you could have a dominant body type with a few characteristics of another one or a body type that has qualities that are evenly divided between two different ones, Catudal says.

“The most common natural hybrids are ecto-mesomorphs, who have long, lean limbs and broader chests and shoulders, and meso-endomorphs, who have thick but compact physiques that are muscular, not soft,” he says.

Eco-Endomorphs, on the other hand, tend to have thin legs but substantial fat storage in the midsection — which is usually because they’ve spent years consuming a poor-quality diet and being sedentary. “This body type is usually a result of behaviour, not genetics,” which means it can be improved with a healthier diet and exercise regimen.

3. For All Body Types, Diet Determines Your Body’s Size or Volume, While Exercise Determines Your Shape

The golden rule will never change guys! So don’t even think about trying to out-train a bad diet. “At the end of the day, if you are taking in too much food or the wrong types of food, your body is going to grow in bad ways,” he says.

But paying attention to diet alone is unlikely to get you the body you want. “Exercise determines your muscle-to-fat ratio,”. “It’s what’s going to sculpt and tone your muscles and give you the definition.” It’s when you eat well and train wisely that your body will become tighter and more toned in good ways.

4. If You’re an Ectomorph, You Don’t Need as Much Aerobic Exercise as Other Body Types to Stay Slim

Because they’re already lean by nature, ectomorphs don’t need much cardio. “If ectomorphs do too much cardio, their cortisol levels may increase, which signals their body to store fat because their body believes it’s under stress,”. “It’s why you often see runners who are skinny-fat — skinny in the legs with excess belly fat.”

What ectomorphs really need to get toned muscles and to prevent overuse injuries and common chronic problems like back pain and osteoporosis, he says, is to add muscle mass and strength through strength-training exercises.

“Focus on doing ‘compound lifts’ — ones that use multiple joints and muscle groups, such as deadlifts and squats with dumbbells — a few days per week, and you’ll get the toned, sculpted results you want,” this is what I personally recommend. If you’re not ready for exercises with weights, you could do a combination move of a push-up into a side plank (after you finish a push-up, lift one arm toward the ceiling and move into a side plank; return to a plank position and repeat on the opposite side).

5. For Maintenance, Low-Intensity, Steady-State Cardio Is Most Important for Mesomorphs

If you’re happy with your size and shape and want to stay that way, your best bet as a mesomorph is to focus the majority of your workouts on low- to moderate-intensity cardio. It can be as simple as brisk walking, performed at 65 to 75 percent of your maximum heart rate.

But be forewarned: “Because mesomorphs have fewer slow-twitch muscle fibres [which have a high aerobic capacity and are used in distance running, for example], they have lower endurance levels, which can lead to frustration or fitness plateaus if they don’t manage their training properly,” That’s why it’s wise for mesomorphs to change up their workout styles — with occasional sprints or HIIT, for example — on a regular basis. You might think of this as a way of tricking your muscles and cardiorespiratory system to get fitter faster because you’re specifically working on the types of activity that don’t come as naturally to you.

6. Shapely, Curvy Endomorphs Have the Potential to Be Super-Strong Athletes With Well-Defined Muscles

Endomorphs are generally stronger, bigger and more broad-built people and tend to be superior for strength programs or exercises. Just look at any strong man/woman competition in the world. they are not tall, lean, defined or ripped, they are round, thicker in build, wider joints, hips, elbows, ankles and tend to do poorly with long distance cardiovascular exercises.

To get there, start with a low- to moderate-intensity cardio regimen to torch stubborn fat stores especially in the am on empty stomach, then add a strength-training program once you’ve made progress. “The cardio is more important in terms of conditioning and fat loss and you need to move min 5-6x per week with a mix of weights and cardio. There is no way around it you need to burn more calories than you consume but in general, you need to spike your body’s natural slower state of expenditure. “.

And once you get to the strength-building part of the equation, keep in mind that endomorphs are particularly responsive to isolation exercises (working one muscle at a time). So, targeting your quads with squats and lunges and targeting your biceps with biceps curls, for example, will likely be effective.

7. Every Body Type Can Benefit From HIIT Workouts, but Endomorphs Do the Most

These days, high-intensity interval training (HIIT) is all the rage in the fitness world, and it’s easy to see why: With HIIT, you get a greater bang for your buck, especially because the workouts often last just 15 to 20 minutes. You’ll torch more calories, build muscle, and push your heart rate more than you can with steady-state exercise (like jogging or cycling at the same pace for the same amount of time).

Plus, you end up burning calories at a faster rate after the workout (called the EPOC or after burn effect) as your body recovers. “It’s a shock to the system, telling your body to burn more body fat, which is why it’s especially efficient for endomorphs, who tend to naturally store more fat than the other body types and your body is in search of additional oxygen.

8. You Don’t Have to Do Full-Body Strength-Training Workouts ALL The Time

We all need strength training, yes, but we don’t have to do full body workouts all the time! Especially for Ectomorphs after your initial weight gaining period as it will burn too many calories per day and not allow you to heal fast enough.

For people under age 60, it’s actually more effective to train one or two body parts at a time and push yourself to the point of exhaustion and then focus on other muscle groups on alternate days. That means you might focus on strength-training moves for your chest and back one day, your legs and arms another day, and your core a third day. (Or, you could choose your own pairings.)

If you train those specific muscles on those days with a greater volume — more reps or more sets — you’ll stimulate greater activation in your muscles, which will allow you to build more muscle in that area! In addition, Your workouts will continue to feel fresh as you rotate your efforts among body parts. It’s also a way to build in rest for the different muscle groups on the days when you’re focusing on other muscle groups, as you want to be sure to avoid working for the same muscle groups two days in a row: Muscles need time to recover and rebuild in order to develop strength, and you don’t want to risk injuring yourself.

Hope you enjoyed today’s tip and if you did please help me share the knowledge with others so they too can learn and become their best version of themselves.

Remember – ATTITUDE IS EVERYTHING!

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Jun 22
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Are You Under Recovering Pure Motivation Fitness

Are You Under Recovering?

By Mindset

By now, we’ve all grown pretty familiar with the term over training. As fitness coaches, we’re typically more concerned about getting our clients to work harder, as opposed to worrying about them working too hard. However, it’s a common thing for athletes and body builders to over train. Over training can result in a plethora of issues that along with making you feel fatigued, also inhibit muscle growth.

We all know that lifting heavy stuff results in hypertrophy of the muscle. The term Hypertrophy comes from the Greek words “Hyper” (Excess) and “Trophy” (Nourishment), and is a physiological adaptation from micro tearing the muscle fibres. As the body repairs the muscle fibres, the muscle fibres grow and increase in strength. Not allowing adequate time for the body to repair the muscles, prevents the muscle fibres from growing and limits the strength that can be gained. In addition, over training can result in fatigue, hormone imbalances, and metabolic issues.

Let’s face it though; unless you’re spending over an hour in the gym six plus days a week, odds are you aren’t over training. But, you could be under recovering! Over training and under recovering have some similar negative effects, including: excess soreness, movement dysfunction, and increased risk of injury. And regardless of whether you’re a professional athlete, a body builder, or a stay at home mom trying to lose a few extra pounds, under recovering can be detrimental your health and wellness. But what is under recovering?

Under recovering can be summed up like this – Devoting insufficient effort and time to recovery from your training program. You see, people don’t like to spend time or devote the effort it takes to recover from their workouts. This is because they don’t associate recovery with the aesthetics benefits that result from training. Unfortunately, recovery is as equally important to your fitness level as training.

Here’s the deal, recovery requires proper nutrition, adequate rest, and soft tissue work including foam rolling, using the lacrosse ball, massage, myofascial release, FST, sauna/steam room, etc. Without including these elements in your training regimen, your workouts will lack intensity, your form and movement patterning may fail leading to a higher risk of injury, and overall, you’ll move with lower efficiency in the gym and in day to day life.

No, this does not mean you need to hire “Shven” a Swedish Masseuse to give you relaxing massages every day or if you fail to foam roll you will not lose fat but it will take away from a lot of the muscle soreness, lactic acid and tight muscles experienced by everyone who trains.

Regardless of whether you’re a professional athlete, a body builder, or someone who’s just trying to look and feel a little bit better, devoting time each week to proper recovery is an absolute must. While you may not be at risk of over training, we’re all at risk of under recovering.

Don’t feel like you are recovering from your workouts? Feel that you’re not getting the proper rest, nourishment or gains in your current exercise program?

There’s a reason for everything logical in this world and one for you too. Book a session with us and let one of our staff provide you a 15 min Educational Discovery call to assist you with any questions or health related programs you are interested in.

Dont forget…Attitude is Everything,

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Jun 15
Love0
Pure Motivation Family Summer Vacation

No Excuse Summer Vacation

By Family

Pure Motivation Family Summer VacationWhether or not you have kids, summer is a generally accepted time to take vacations. Many people use vacations as a motivator when it comes to amping up their fitness and nutrition routines in an effort to make room to indulge when they arrive at their destinations. While there, they definitely indulge, but also they tend to choose to relax in lieu of exercises. But, then when they return, they are back to square one: plagued with fatigue and off the wagon when it comes to their nutrition plan.

There’s a better way. Vacation doesn’t need to be an excuse to go off the deep end when it comes to your healthy lifestyle. There is a way to balance everything out – in fact, that is the goal of a healthy lifestyle- balance.

Set goals for yourself and stick to them, no matter your location. Just because you may not be home doesn’t need to mean that you should stop the progress you’ve made!

Focus on what your body is telling you. If you’re hungry, eat sensibly. If you’re tired, sleep. If you feel like moving around, take a walk, schedule a hike, go for a bike ride, run, or whatever else you can find nearby. And, if you want to try the local flavours for dessert, try it, but you don’t necessarily need to finish every last morsel. Your body will thank you.

Here are a few tips to get the most out of your vacation while remaining on plan.

1. Food is fuel. Eat what makes you feel good inside. If you really want to try something decadent, try it, but do your best not to overindulge.

2. Plan ahead in terms of your goals for the vacation. As long as you know what you’re getting into, having a plan ahead of time for how you want to eat or exercise while you’re away can save you the guilt of overdoing it later.

3. Rest and unplug. The best part of vacation is not being instantly accessible to bosses, colleagues, clients and everyone else who is a drain on your time. Be present and enjoy your time away.

If you keep these tips in mind, you’ll return home feeling refreshed and further down the path toward health and wellness that you started.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Jun 08
Love0
Dangers of Crash Dieting

The Dangers of Crash Dieting

By Nutrition
Dangers of Crash Dieting

I am sure you have heard the phrase “crash dieting”, or “master cleanse”, but it means the same thing. It is when people will severely cut calories in order to rapidly lose weight, usually around a specific event such as a vacation or a wedding. The problem with this type of dieting is two-fold.

Firstly, the results aren’t anything but permanent. It’s a short-term solution. Secondly, the short-term solution may have long-term negative health impacts. Here are a few things to consider before resorting to these measures to fit into a new bathing suit or pair of jeans.

One of the big things people who crash diet do not realize is that while yes, they may be losing weight, it is not the weight they want to be losing. As our body starts being neglected with food sources to provide energy with, it begins to go into survival mode, believing that the body is in a state of starvation, so it will hold on to your fat stores because those are the easiest to turn into quick energy for the body to survive. Meaning that while you are crash dieting your body will not let go of fat readily and will sacrifice muscle instead. So, that 15 pounds you lost will end up being more muscle than fat and will leave you with a higher body fat percentage then you started with at the time of your diet. Don’t get caught up with the number on the scale, it’s not just about losing weight it is about losing the right weight.

Crash Dieting doesn’t just affect your waist line, it can also be doing damage to your heart. The shrinking, growing and tearing around your muscles and capillaries can lead to damaged blood vessels which leave you susceptible to heart disease, heart failure and heart palpitations. Cardiologist Isadore Rosenfeld, MD, a professor of clinical medicine at Weill Cornell Medical College, has said that “A crash diet once won’t hurt your heart, but crash dieting repeatedly increases the risk of heart attacks.” The problem lies in the first part of that quote, most people who do a crash diet do not only do it once.

So, what should you be doing? It doesn’t have to be complicated, I am sure you know that you should not eat that piece of cake for breakfast or have a box of Girl Scout cookies at dinner. In North America, the number one item that negatively affects your health is consumed is sugary beverages. A great way to start working toward your weight loss goal by cutting out those sodas, certain fruit juices, and no more added sugar to your coffee and that small change will help you get on a safe path towards your goal weight this swimming season.

Even just changing to proper portions can have a large impact on your weight loss goals and knowing what to eat and when to eat it. If you still are not sure about the best meal plan for you and your weight loss goals, then reach out to your coaches for support and ideas. For most of you who are already involved with an exercise program, the next step will be learning the proper portions and break down and servings for your meals.

Need help with nutrition or achieving a healthy weightloss goal? Reach out to us today to see what we’re all about and lets to set up a discovery call to help you with your weight loss or weight gain goals.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Jun 01
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Weight Loss Is Hard, But Have You Ever Tried To Gain Muscle

Weight Loss Is Hard, But Have You Ever Tried To Gain Muscle?

By Testimonial

Coach Dimitri here and today I wanted to shed light on another PURE Motivation Fitness success story that not too many people pay attention to or understand the opposite struggle that so many people go through when it comes to Gaining weight vs. Losing weight!

Yes, I did say gain weight, and I don’t mean the kind of weight that sits around your tummy and sometimes jiggles…I mean the actual challenge to put on quality, lean, dense muscle. Ohhhh… That weight?

You see, being an Ectomorph myself (body type with the fastest metabolism & inability to gain weight easily) I personally know how easy it was to get teased, made fun of, and even lose at many school sports and often not get picked to be on the team, due to being so skinny!

In addition, everyone laughs and ignorantly replies, “Ya I wish I had that problem, it must be so easy for you to be able to eat whatever you want and not have to worry about getting fat?”

In reality, it’s actually the opposite, and as a true Ectomorph, It’s very hard to gain weight. It’s very hard to always have to be consuming so many calories (often in the 2600-3500+ cal range), always having to carry food with you, having to constantly lift heavy weights, deal with hunger pains that seems to feel like it’s burning a whole in your stomach, and your always hungry, never full and if you miss a few meals you feeling like your shrinking. Not only is the eating another job but you lift weights for months, kill yourself trying to push heavier and heavier each week too only notice a drop on the scale most of the time.

You miss a few meals for the day, don’t drink enough water, get stressed or god willing get sick or have the flu, and all of a sudden the scale says your 4-6 lbs lighter, and it’s not a loss of fat its a loss of muscle. This is, and can be very discouraging!

Well, meet rockstar Maria N, a dedicated 19-year old that not only crushed the odds of what a typical female her age can achieve when joining a gym (let alone any male) but who also became proof that male or female aside, dedication, patience, persistency, and proper coaching can provide massive success.

Joining our studio in 2017 Maria was like most of our youth that train at PMF coming in 1-2x max per week, working with a coach for sports specific programs, learning how to implement the knowledge taught with us at their private sports clubs or teams, or just like she did, coming in to get some better understanding of how to safely and effectively use the equipment and machines.

Its wasn’t until the last 2 years that Maria got fed up with not being able to see results and sat down with me and her mom to get a full nutrition lesson on how to eat for your body type. Since then, it’s been an uphill climb to success.

Our society is so hung up on losing weight that I had to take the opportunity today to showcase this young ladies amazing results and hope that you too can be inspired by her story.

There are two types of goals in fitness that both posses challenges and we should never say that the other person has it easier than the other.

Body transformations of any kind require desire, relentless hard work, and sweat equity, and today we congratulate Maria N for not giving up, for gaining 2″ on her arms, 2″ on her thighs, and a remarkable 18lbs solid lean muscle in just 24 months. Way to go, Maria, you’re a champ!

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

May 25
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Down But Never Out

Down But Never Out

By Mindset

Hope you enjoyed the Victoria Day Long Weekend and were able to soak up some Vitamin D! Francesca, the kids and I drove up North Picked Up Lunch at an Italian local restaurant by a beach and had a picnic outside all day! Totally needed and so tranquil to be with family and away from indoors and technology.

Todays Blog was inspired from a client of mine named Dan that was stuck and frustrated over recent setback in his mass gaining program. I wanted to share my thoughts on this and hope you enjoy my opinion. Share this with anyone you feel would enjoy it!

We all have different end goals from weight loss to strength training, to injury recovery as we take steps along our fitness journey. Regardless of your path, I encourage you to understand one thing above all: the difference between a SETBACK and a FAILURE.

DO NOT allow setbacks to completely derail your progress along the journey. You know…80% is Mindset and Im here to guid you!

If you slip up, lose focus, eat off plan, give in to a craving, binge watch an entire season of your favourite show on Netflix instead of getting in any exercise…that’s a setback. Your choices may not have been in support of your long-term goals, but it does NOT mean that you failed and gave up. Your goals are still worth it.

“Recognize it for what it is, learn from it and get back on track.” You only FAIL if you decide that your health and future health journey aren’t worth it. That taking control of your health and body is impossible, and that your not sure you can step up to the plate take action and get back from a setback! That’s failure, because it’s simply not true.

We ALL choose health to a certain extent. We set long term goals because we WANT health, vitality, and the confidence that comes with taking care of yourself. These things last 24 hours a day, 7 days a week, 365 days per year. Junk food or skipping a workout provides temporary pleasure or relief…and usually ends with feelings of guilt. Your journey may never be EASY, but it will always be WORTH IT.

Every day, you can CHOOSE to put in the effort to succeed.
You can CHOOSE to follow the path that leads you to your goals.
Or, you can CHOOSE to eat the last of the cookies in the jar. The choice is up to you. Every single choice you make has a consequence; sometimes it’s positive and sometimes it’s negative.

What you have to know is that set backs will happen, you’re human it’s ok. Set backs are sometimes good because they remind you of how important it is to stay focused and also give you some leeway to fall short of behind if your eyes are not on your target but they do not mean you have failed.

Im a dad too, my kids want some sweets during the summer, and my wife and I like to enjoy a nice cold glass of white wine in the summer but its a choice we make and make sure we don’t regret it. You shouldn’t either, your human and should practice 80% / 20% rule.

Failure is you starting a fitness program, starting off your workouts and getting a meal plan and then after 2 weeks saying this isn’t for you because according to a journal you read that said 1.5-.5 lbs of fat loss should occur for new beginners and you didn’t reach it and then stopping and saying that its not worth your time. Its not worth the hours of exercise nor worth you dieting so you give in and then you decided to go back to old habits.

“You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”

We would love to know how we can help you make YOU a PRIORITY in your life. Call us, email us, or talk to us at the gym. We want you to SUCCEED.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.