💪 LEARN MORE ABOUT YOUR UNIQUE BODY TYPE? 💪
1️⃣ What is an Ectomorph? Learn the 5 Best Exercises for you!
🎬 https://www.youtube.com/watch?v=yn6B-…
2️⃣ What is a Mesomorph? Learn the 5 Best Exercises for you!
🎬 https://www.youtube.com/watch?v=xGTwM…
3️⃣ What is an Endomorph? Learn the 5 Best Exercises for you!
🎬 https://www.youtube.com/watch?v=tHFN8…
Countless people every day are starting a new exercise routine or starting a new diet, with the goal of losing weight. Weight is such a fickle idea; what is a healthy weight? What is the best way to lose weight? How can I drop the most weight in the shortest amount of time? So, what do we all do, we go out and buy a new scale believing that is the first step to staying on track to get to our goal body weight, but is that scale really a tool that is going to help on your journey? Or is it going to become an instrument that leads to failure?
LISTEN I GET IT, WE ALL GET IT, DIETS SUCK!
They just do, and no one enjoys going on them. Diets and new food cleanses have been around forever and they are not going anywhere anytime soon, because most of us always have goals in our minds and every few months we get enough motivation to once again start working towards that goal. Now, for most people, that goal is geared around an ideal body weight ( that number on a scale), but does that number truly reflect what your goal is?
You might tell me that you always feel and look your best when you are 20 pounds lighter, so in your mind you step on the scale and get the number you currently are and its simple the scale just needs to read 20 pounds lighter, ideally by the end of this blog post. What happens? You continue to step on the scale every day watching the number go down, then maybe up and then back down, and you get frustrated with yourself and begin to doubt that you can ever achieve that 20-pound goal. This brings me to the first reason the scale is your enemy. Your weight is going to bounce all around, especially in the beginning of any new program and diet. So many things go into what the scale will read from day to day, what you ate, how much water your drinking, did you just workout, did you miss a workout, the point is that number can be incredibly skewed from day to day and it will rarely tell you the whole story.
HERE’S THE STORY YOU SHOULD BE FOCUSING ON!
Firstly, what makes up the number you see on the scale. If I step on the scale and it reads 180 lbs I might think I need to drop 10 pounds because I usually feel and look better at 170 lbs, but what is making up that 180 lbs? To have a true understanding of what you really want your body weight goal to be, we need to know how much:
1. Body Fat we have on us
2. How much Lean Muscle Mass & Fat Mass we have on us.
If my only goal is to get down to 170lbs I could do it, just dust off some old wrestling techniques, ramp up the cardio, put a spin bike in the sauna, wear 3 sweatshirts in the gyms etc. Being much older and not much wiser I know that all I am doing is sacrificing muscle and water weight to hit that 170lb goal, which will leave my body fat mass the same, which will increase my body fat percentage. So, here’s the question, am I better at 170lbs and 25% Body Fat or at 180lb and 18% Body Fat?
3. Understanding muscle weighs more than fat
The scale can work against you, just because the scale goes up or stays the same doesn’t mean you are not getting results, if you are dropping body fat mass and gaining muscle, then your weight might not move but your body fat % will lower, which is what our real goal is. It is a numbers game but do not get caught up in the wrong part of the game. Which brings me to my final reason to stay away from the scale.
DO NOT LET THE SCALE DEFINE YOU!
Do not let numbers define you. Success can be measured in terms other than the number on the scale. If you have a weight loss goal of 20 pounds in 6 weeks, and you lose 18, but along with that you dropped 5% body fat, are you a failure? Hell No! In 6 weeks, you have just managed to lose weight, lose fat mass and gain muscle, not bad and no failure. If you go into a weight loss challenge and not reached your goal weight, but you are sleeping better, you have lost 3 inches and clothes fit better, would you not be happy about that? The point is, we tend to be concerned with just that one number a scale gives us, opposed to celebrating what we have truly accomplished.
Remember the number on the scale does not define you, you are not just a number and your fitness goals and weight goals is not something you just want to sprint towards. Take the time and do it right, so you only must do it once. Building a healthy lifestyle is a much better way to reaching and staying at your goals, then going through 3-month cycles of goal weight and not goal weight.
If your a Business Professional, busy Parent, dedicated Super-Mom or Baby Boomer looking start exercising & want accountability our with our ONLINE Virtual Training Program, click HERE for me to Help get you started on 7 days FREE.
Happiness is a Decision, now go make it today! Attitude is Everything don’t forget that!Here is the text remember there is a link at the bottom where it says click HERE
DO NOT LET THE SCALE DEFINE YOU!
Do not let numbers define you. Success can be measured in terms other than the number on the scale. If you have a weight loss goal of 20 pounds in 6 weeks, and you lose 18, but along with that you dropped 5% body fat, are you a failure? Hell No! In 6 weeks, you have just managed to lose weight, lose fat mass and gain muscle, not bad and no failure. If you go into a weight loss challenge and not reached your goal weight, but you are sleeping better, you have lost 3 inches and clothes fit better, would you not be happy about that? The point is, we tend to be concerned with just that one number a scale gives us, opposed to celebrating what we have truly accomplished.
Remember the number on the scale does not define you, you are not just a number and your fitness goals and weight goals is not something you just want to sprint towards. Take the time and do it right, so you only must do it once. Building a healthy lifestyle is a much better way to reaching and staying at your goals, then going through 3-month cycles of goal weight and not goal weight.
If your a Business Professional, busy Parent, dedicated Super-Mom or Baby Boomer looking start exercising & want accountability our with our ONLINE Virtual Training Program, click HERE for me to Help get you started on 7 days FREE.
Happiness is a Decision, now go make it today! Attitude is Everything don’t forget that!
🧐What is a Fitness Assessment?
🤨Is it another scam that trainers use to try and sell you training?
🧐Is it even worth doing?
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Hi there, Coach Daniel here from Pure Motivation Fitness. I wanted to share some items of why the initial fitness assessment is so important when starting a fitness program in our podcast today!
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If you have never had one It enables us to provide a custom approach to an individuals program.
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Medical background: Going through medical background , previous exercise experience enables us to gain a better understanding and ensure we can take into account previous medical issues that can injure an inidividual of not taken into account.
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Secondly, gaining previous exercise experience allows to know what kind of training protocol they’ve done. If they’ve worked with coaches in a 1on1, group setting, independently, or never have been on a set fitness program.
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Body Composition scan: The inbody assessment shows us exactly what composition an individual has (lean mass, muscle , body etc) and enables us to formulate goals to correct composition, versus strictly focusing on weight gain/loss. Focusing on composition ratios ( what is the lean to fat mass ratio) enables metabolism to increase and in turn can keep fat increase off longer.
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The Importance of Movement Quality – why is a screen so important to achieving your goals ? Whether someone is trying to gain or lose weight, get stronger or faster , the foundation of their movement has to be perfect. Otherwise they can development injuries much quicker.!
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Over 80% of people coming in have postural issues due to our current working conditions and even more so the importance of a movement screen.
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We will then take clients though a mini session coaching them on main movements Such as hinging , squatting , pull and pushing movements to ensure they can integrate into our small group program easily and safely
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These and more areas Of ones personal fitness criteria are taken into consideration when we at Pure Motivation Fitness Provide you a “Fitness Assessment”!
It’s totally worth the process and we guarantee to provide you the most educational and motivating experience or your money back!
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Let us know what questions you may have and if you would like to book a complimentary Assessment?
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If so DM us back or call 905-832-3331
Hi everyone! In today’s short video I wanted to give you the 3 Best strategies to help you navigate through your own fitness program if you feel like you’re NOT wanting to weigh yourself and not seeing results!
WHAT DO I DO IF I DON’T WANT TO GET WEIGHED IN? This is and has been the century-long Dilemma for millions of people around the globe that just can’t seem to manage to build up the confidence to weight themselves and see where they are with their fitness or weight loss programs. It’s hard, its scary, and sometimes can leave you unmotivated or worse than you started. That’s why I wanted to write something that was positive, had some creativity to it, and shed some new light on many of you who are afraid or don’t see the value in checking the scale every 2 weeks.
Q1- Evaluate Your Objective & Results on Paper!
Determine if you are actually following a program or being reactive
Is there anything you can view to determine patterns
Are you being consistent with your behaviour goals?
Q2- Focus on Strength /Clothing & Food Behavioural Changes
Perform & compare physical strength increases in a push-up, plank, pull up, squat etc
Try on clothing, dress, belt, or anything that was snug to see if there are any changes
Try to set specific cheat meal dates or goals
Q3- Do you have anyone keeping you accountable?
its easy to quit, cheat, skip workouts so do you have anyone your meeting regularly?
Nominate, ask someone or hire someone to keep you accountable
Get in with technology buy a heart rate monitor or any other device to help
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We would love to hear your thoughts and also ask you to share this with anyone you know this may help. If you looking for help, accountability with your program or just to ask any? DM me (5min Friday) and we will provide you with a complimentary 7-day personal training pass to enjoy and experience our programs.
Visit puremotivationfitness.com to learn more about us or call 905-832-3331
PURE Motivation Five Minute Friday Q & A Episode 4 Today we are answering the following
1. Do I have to eat protein with every meal, and why?
2. Can I substitute my protein with a protein shake during my meals?
3. Which Proteins are better for you?
How are you champ? It’s Saturday and that means the weekend is here!
For many of you that means taking some time to relax, reflect, recharge and spend some quality time with family and friends.
We live in such a busy, high stress and highly addictive world of always being “on” or “staying connected ” via social media, that its great to take some time away from everything. Plan an afternoon or night out and visit your favourite restaurant so you can enjoy a nice healthy meal, not deal with the food prep or most importantly, the “clean up”.
I hate doing dishes even though we have a dishwasher, when you’re eating 4000 calories per day, theres always dishes, pots, pans and more to clean up so tonight were going out to eat.
I wanted to give all of you some of my easiest and most practical tips on Eating Out at a restaurant and hope you enjoy them, use them and share them with any friends or family!
Be sure to remember that we need time to remove ourselves from our “crazy” world and need to get back to good old fashioned traditions of eating together with people we love, not having our cells phones out and making eye contact, enjoying true conversations with people and what not a better place to do so than your favourite restaurant.
We often visit a few of our favourite places to eat and if you want to try them out they are:
-Grazie Restaurant
-The Keg Restaurant
-Motorino Restaurant
-Avenue Restaurant
-Philoxenia Restaurant
Tips 1 of 3:
Everyone loves a nice dinner in a nice restaurant. I have compiled some tips to help out with your “night out”:
1. Eat before you go out so you are not starving
2. Don’t ask for bread or tortilla chips. When they bring it back or if that’s not possible, then just don’t eat it
3. Look at the menu closely and ask your server what comes with your meal. If there are tempting items that you don’t want to eat, request for the server to leave them off
4. Some restaurants are now getting savvy with a health conscious section on the menu; keep a look out when you are looking through a menu
5. Drink water (i love carbonated like Perrier) or tea (unsweetened) vs. pops or high sugar drinks
6. Stop eating when you’re full. Let the server take your plate so you don’t keep stuffing yourself or take it to go
7. Say NO to dessert – eating something that had truckloads of sugar, fat and calories after you just ate a complete meal can cause havoc to your digestive system. If you have to split it with everyone at your table!
8. Order grilled or baked chicken breast, fish or steak. Ask for steamed vegetables
9. SPECIFY – no butter, no oil. Or tell them to bring dressings on the side your in charge here not them
10. Only order what you intend to eat and don’t get thrown off by getting specials loaded with extra sugar, butter and high caloriesRegardless of any restaurant you choose, there is always on option to grill or bake, just ask your server!
If you or anyone you know in the Vaughan region is looking to start or improve their current fitness program, or is wanting to get help with any nutritional areas of concern, until July 31 2019 we are giving away 20- 7 DAY FREE VIP Access Guest Passes. To try PURE Motivation Fitness out or to refer anyone you know who may be interested click here!
p.s. Remember ATTITUDE Is Everything
Coach Dimitri
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Unsubscribe |Pure Motivation Fitness Studio | 1410 Major Mackenzie Drive Unit C1 , Vaughan, Ontario, L6A 4H6
Did you visit any restaurants this weekend? Was it hard to order from the menu or did my last tips help you out? If they did, Im super pumped.
There are a lot of restaurants to choose from, keep these tips in mind when selecting a place. Ive Put together 3 of my favourite for you and wanted to share some of my “do’s” and “don’ts”.
(Tips 2of 3)
Mexican
The majority of Mexican restaurants serve chips and salsa when you sit down, so don’t
get out of control with it. Send it back so you don’t stuff yourself with it before your meal
arrives.
*Try ceviche (fish mixed with tomatoes, cilantro, and lemon recipe may vary according
to restaurant) or tostada salad; leave out the dressing and use salsa instead
Sushi
Avoid the tempura and anything that’s deep fried. The majority of rolls come with rice so
ask your server to leave it out or choose a sushi restaurant that serves brown rice.
*order Sashimi
*Edamame
*Hand Rolls without rice
*Sashimi Salad
*Miso Soup
*Ask for low sodium soy sauce
Italian/Greek or Mediterranean
Beware of the bread; have the waiter take it away. Now-a-days, a lot of
restaurants have a healthy section on their menus.
*Order high fibre, whole wheat pasta with chicken or fish and marinara or tomato sauce.
*You can also order a grilled chicken salad with Italian or balsamic vinegar dressing.
*Drink Between 8-12 glasses of pure, filtered water per day.
Below is a quick and easy way to choose the best forms of cooked foods! Hope you enjoy!
Do you know of anyone struggling with their fitness goals? Do you feel they would be happier, healthier & much more vibrant if they had a coach to give them fitness & nutrition guidance? If so Send them this link for a FREE 7 Day Fitness Trial at our boutique fitness studio in Vaughan:
