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Motivation

Dec 08
Love0
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.

Aug 17
Love0
Can You Target Certain Areas Of Your Body For Fat Loss Pure Motivation Fitness

Can You Target Certain Areas Of Your Body For Fat Loss

By Fat Loss

Hope you’re feeling, looking, and acting like a million bucks!!!

With so much information out on the internet (and coming from friends and family), it’s pretty difficult to tell fact from fiction. It is incredibly important to learn the truth and be able to distinguish between the two.

One of the biggest exercise “myths” out there is that you can lose fat in an area of the body by strength training or exercising that specific body part. Oh how much easier life would be if this was true! The truth is, that we cannot dictate from where our bodies will decide to oxidize fat, nor can we change fat into muscle. Bummer, I know! Doing triceps press-downs will not decrease the amount of fat on your arms any more than doing crunches will decrease the amount of fat we may have in our mid-section.

How can that be? Your body is one, complex, interconnected machine that is comprised of many moving parts. While fat can manifest itself in certain areas over others on your body, you have to exercise all of it as a whole to see results anywhere. You can do crunches every day for a month, even twice per day but it will not be able to remove the body fat in your midsection any faster or easier than you following a customized meal plan for your body type which consists of staying within a caloric deficit and burning more than your consuming daily…Period, don’t believe anyone else telling you otherwise!

Muscle is muscle, and body-fat is body-fat, two distinct and different tissues that are responsible for different tasks. Many are confused and sometimes fooled that body-fat tissue can sometimes be turned into muscle with lots of new exercise and dieting but that’s the furthest from the truth and the biggest lie forget myth!

There are some areas of our bodies that genetically hold more body-fat (adipose tissue) than others, for example, love handles vs. hamstring body fat (at the back of the legs) or some men who are overweight and have high levels of estrogen have gynecomastia (enlarged nipple glands due to high body-fat percentage) in the upper chest areas but can lose body-fat faster in the midsection when they train. That doesn’t mean they are doing more abs, or planks it just means they are losing body-fat faster in the areas it is stored higher or in larger amounts.

Don’t be fooled! Here is the silver lining: any exercise that decreases your overall body fat percentage will help you lose fat and tone your body as a whole. These are some exercises that are can produce a greater thermogenic effect or caloric expenditure for you:

  • Compound Multi-Joint exercises that involve more than 1 muscle & joint at the same time (Squat, Bent Over Row, Dumbbell Thrusters)
  • HIIT Training provides higher intensities at shorter rest and interval durations with coupled exercises back to back
  • Active Rest or recovery exercises are great for increasing resting heart rate (skipping, jogging, boxing in between sets)
  • Plyometrics or Explosive exercises that require you to move our body over distance or objects (box jumps, hurdle jumps, jump knee tucks, donkey kicks)

If you are Mesomorphic or Endomorphic in body type doing HIIT exercises is my favourite because they increase your metabolic burn to a point where you can continue to burn fat for up to 72 hours AFTER you leave the gym. If that’s not a plus, I don’t know what is!

But remember, you CANNOT spot reduce body-fat. The human body will shed fat all over and if you have less in your arms than your tummy, then you will notice less changes in your arms and more in your tummy due to the disposition of it. And, after a few weeks or months of training if you notice your tummy is taking forever to go away its also because it takes longer to lose body-fat in areas that have the fattest tissue stored so keep up the hard work and know that body-fat can be burned off but needs time and consistent caloric deficit. Fat loss is not magic, it’s just dedicated hard work with consistency over time!

If you’re new to exercise or seeking that athletic, active and lean physique and not sure where to start? Click the box below to set up a free Discovery Call to help guide you through, What your Body Type is and what’s the best program and nutrition for you!

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.

Aug 10
Love0
Weight Loss vs. Fat Loss, What's the Difference Pure Motivation Fitness

Weight Loss vs. Fat Loss, What’s the Difference?

By Mindset

Theres a big misconception when it comes to weight loss vs fat loss? I’ve seen so many people over my 25 years in the industry get them mixed up, but seemingly addressing the same concern, many people use the terms fat loss and weight loss interchangeably.

Unfortunately, you can lose weight and still have a high body fat percentage (what we in the industry sometimes refer to as skinny-fat). And, you can go the other direction – you can lose body fat while increasing the number on the scale. This can be due to increasing muscle mass. (Which is a good thing). No matter what, though, you should ditch the number on the scale as your sole way of determining your overall health.

Let’s talk about the difference for a second. Fat is the substance that your body uses to store excess calories found in all the foods you eat. When most people start on a weight loss journey, this is the excess weight they want to shed. But they also need to understand that Muscle weighs more than fat and if we are not focusing on growing our lean mass by lifting weights, eating higher consumption of the Macronutrient protein, and keeping ourselves active by doing cardio based exercises too, we can and often will lose lean mass (muscle) while following weight loss programs.

Typically, when you lose excess fat, you also lose weight. Sometimes, though, you can maintain or even gain weight. The truth is that you build up lean muscle through strength training while also helping you shed excess fat through aerobic exercise. The more muscle that you build, the more fat you can burn. This should be a no-brainer, then, your weight should go down, right? Not necessarily. Muscle is more dense than fat, so my advice to you is not to get fixated on a number on the scale. It is not an accurate measurement of your overall health.

Fat tissue is very loose and not dense. It occupies a lot of space in your body. Whereas muscle is more denser and takes up less space. When you lose fat, this space is freed and you can notice inch loss. If you are following a consistent strength training program then gain in lean muscle tissue will balance out this loss of fat and weight stays the same. Since muscle takes less space than fat, you lose inches and start to look more toned, lean and shapely.

Consistent strength training program then gain in lean muscle tissue will balance out this loss of fat and weight stays the same. Since muscle takes less space than fat, you lose inches and start to look more toned, lean and shapely.

Too many individuals think that just losing weight is good but when you do so at the expense of losing lean muscle mass is not the way you do it.

Your ultimate goal should be to improve your overall body composition, increasing your lean tissue-to-fat ratio which indicates a more positive overall fitness level and optimal general health which is more important than the number on the scale. So, in reality, you don’t want to just lose weight – focus more on nutrition and strength training to eliminate excess fat stores.

If you’re in need of help or know of anyone that is interested in learning how to Eat & Exercise for their unique body type click on box below to book a FREE 15 min discovery call.

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.

Aug 03
Love0
Dimitri

5 Fat Burning Secrets From Physique Competitors

By Mindset
The summer is midway through and if you’re like most people you’re saying it’s time to start a fitness program or take your current one to the next level and if that’s the case, you’re wanting to take all your energy and focus into one direction. But which direction do you go in? Which program do you follow, and what is the best advice to lose fat while building muscle?

If you’re struggling to admit that your waistline is growing too far it’s time to start! If you’re tired of not being able to fit into last year’s bathing suit then it’s time to start! Or, if you’re fed up with looking at yourself in the mirror and not recognizing who you’re staring at because you have given up on dieting and simply eating your summer away it’s time to start!

But what is the best diet, what is the best way to burn fat, and what principles or systems are true over time that will not leave you feeling like your following the next fad diet? Well, today I’m about to share with you my 5 Fat Burning Secrets From The Leanest People In the World.

I get it, it’s hard, it’s stressful and it sometimes feels like it’s not worth all the hard work but if you do try it properly. If you put in the sessions and if you eat the right foods for your body type you will and can get the results you want because so many others have done so and weight loss is not rocket science…but it’s hard work!

Physique Athletes, Bodybuilders, Physique competitors & Fitness Models all seek the same goal, burn fat, build and maintain muscle and do so all year. As a Natural Bodybuilder for 10 years, I knew firsthand how challenging it was to try to get results without using drugs and had to ensure that my food was always dialed in.

Hope you enjoy my 5 Similar Fat Burning Tips and know that all of these are true and not made up!

1. Physique athletes don’t diet—not in the conventional sense. Diets don’t work; you’ll find out over time that a diet is something temporary but when you change your eating habits and make it your lifestyle it will last for life. Bodybuilders are well-known for how much food they eat. It doesn’t seem possible that you can “eat more and burn more,” but on this plan, you really can.

2. Physique athletes are masters at stripping off the last 10 to 15 pounds of stubborn fat. Most people get stuck on those final pounds, but this method can strip off all the fat—all the way to six-pack abs. You may not want to get so lean that people say, “Wow, you are ripped!” But if you do, this is how it’s done. And if you follow most physique Athlete’s they wish to lose the last 10 lbs of fat by building muscle not dieting so much.

3. Physique athletes don’t lose muscle.  What good is it to lose weight if half of it is lean body mass? If you want to lose 20 pounds as fast as possible, we could saw off one of your legs. That sounds ridiculous, but it’s exactly what most people are doing with crazy starvation diets: burning off their muscles. Following a meal plan for your body type and not just cutting carbs and upping the cardio won’t just lose weight, you’ll burn fat, keep muscle, and completely transform your body.

4. Physique athletes know how to break plateaus.  By tracking body composition (instead of bodyweight), charting progress, and using a performance feedback loop system, you can break any plateau. Even doing strength tests every 30 days will help you evaluate changes you make each month so you have motivation and data to go off vs guessing. Doing it this way you’ll know when you’re stuck and what to do to get “unstuck.”

5. Physique athletes (and fitness models) have to show up in shape on a specific date.  If you use their system, you can “dial it in” whenever you want to get in peak shape—for a vacation, a reunion, a wedding, a whole summer, a body transformation contest, or even your photoshoot. You can get as lean as you want when you want. You’ll be in complete control of the timing and speed of your results. But if you don’t set a date of when you want to lose your weight, by which month, which date you’re not going to be able to work backward and log data to help you. Professionals have set dates they work towards so that each day is part of a bigger picture

Life is not perfect, I’m definitely not perfect and you are not either. But what I do know is most fitness professionals and physique athletes know their S*&T and they know it well. So, if they follow these 5 tips…So should you and I!

I’ve always told everyone your goal is to build muscle not just burn fat so next time you want to drop down some pounds make sure you’re saying, ” The goal is to burn fat while building muscle“!

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.

Jul 27
Love0
Power Naps

Can Snoozing For 10 Minutes Improve Your Performance

By Life Style, Mindset
Power Naps

It’s been a long, trying day at work and you are anticipating packing up and going home any minute. Your eyes are cloudy and you just want to curl up and take a nap. Your mood takes a bigger nose dive when you realize it’s only 2 in the afternoon and you have four more hours before you can leave. There’s no way you’re going to be able to accomplish anything else today because you just can’t focus anymore.

Does this sound familiar?

Strangely enough, it turns out that a 15-30 minute power nap can not only increase stamina and motor skills, it can also boost creativity! According to studies by The Department of Psychology at the University of California, Riverside, “without a midday rest, we are not able to perform at optimal levels throughout the day”.

I knew that I wasn’t meant to sit at a desk for 8+ hours and expect that I could be productive the whole time. Now, I know that science is behind me! Even NASA claims that a 30-minute nap could increase your cognitive faculties by about 40%!!

This doesn’t mean that you won’t be productive if you’re not napping but if you are experiencing fatigue, mood swings, lack of energy, motivation or drive during the day its probably because your sleep cycle is off, your meals are leaving you crashing with lows of sugar and or your caffeine intake is too high and thus leaving you dry after a few hours of no consumption.

Here’s the catch, though. There are some “rules” to get the best out of your nap time. First of all, power naps are short by definition. You will feel the most benefit if you limit it to between 15 and 30 minutes. If you go beyond 45 minutes, the reverse will happen and you can end up more groggy than before your nap.

Regardless of your occupation and if you are able to take a 10 min break to just shut off your phone, sit quietly, close your eyes, and relax it can make a big difference in your daily performance and production.

Secondly, research has shown that the best time for napping occurs about 8 hours after you wake…most people will find that napping between 1 pm and 3 pm will is the sweet spot. Third, keep the room quiet and as dark as possible. This makes it easier for you to relax wake up refreshed.

So, the next time you’re feeling a bit groggy, try tuning out the world for a short while and you’ll come back refreshed and ready to get back to business!

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.

Jul 13
Love0
working out outside

4 Ways To Stay Safe With Outdoor Training

By Workout
working out outside

Every season has its challenges when it comes to your workout plans, but summertime is unique in that the combination of heat and humidity provides a unique set of circumstances that you will need to overcome. Here are some tips for you to ensure you don’t lose the momentum you’ve gained over the past few months in reaching your health and fitness goals.

1. Avoid Caffeine. I know that sounds strange, but think about it for a moment. Caffeine is a diuretic that forces water out of your body. That is the last thing you need when the weather outside is doing the same thing to you. If you have trouble completely cutting it out of your daily routine, make sure you wait for several hours after you work out to ensure you do not become dehydrated.

2. Increase your water intake. This should be a no-brainer. The heat and humidity of summer signals your body to lose more water per hour than any other season. Drink plenty of water before, during and after you work out to decrease the possibility of dehydration and any ill effects from extreme heat.

3. Take breaks. It is quite likely that you will need to take more breaks for you to keep performing at your best. Don’t overdo it.

4. Wear summer-appropriate workout clothes. Find clothes that will wick the sweat away from your body to allow it to evaporate quickly.

5. Either hit the gym or work out early or late. A mid-day lunch break jog should be reallocated to a different time of day. If you’re partial to exercising outside, take into account the daily temperatures. Working out earlier in the morning or later at night should be your new go-to in order to avoid the hottest parts of the day. If you’re able, moving your workouts indoors may provide the best of both worlds. You can stick to whatever schedule you like and you’ll also be held accountable for your fitness routines.

Summer doesn’t have to mean a hiatus for your workout routine. Take these summer workout tips into account to keep up your progress toward your 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.

Jul 06
Love0
mandarin covered in chocolate

Want a delicious Dark chocolate orange recipe?

By Nutrition
mandarin covered in chocolate

Staying the course with nutrition is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it!

Here is July’s Food for Thought Recipe!

Is it possible to stick with a healthy lifestyle change and still get dessert every once in a while? Sure, you can bake your cake and eat it, too, (or a dessert, anyway). This month’s recipe is sure to satisfy your sweet tooth. Enjoy!

Chocolate Cuties

Serving size: 1 piece

Yields: 30 servings

Ingredients:

½ Cup melted semisweet chocolate chips

1 tsp coconut oil

5 Mandarin oranges

Flaky sea salt for garnish

Instructions:

1. Mix chocolate and coconut oil in microsafe dish and in 15 second intervals, melt chocolate. Stir when needed.

2. Dip each clementine segment into melted chocolate and transfer to a parchment-linedbaking sheet.

3. Garnish with flaky sea salt.

4. Refrigerate until firm. (About 20 mins).

5. Enjoy!

Healthy can be delicious if you find the right recipe! Start a rotating list of your favorites so you’re never left without a plan! If you are looking for new ways to improve your nutrition, please contact us. We’re here to help!

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 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
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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.