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If your mama (or whomever was responsible for raising you) was anything like mine was, she was a smart lady. She most likely bestowed the real keys to being a success at a very early age, problem is, at least for me, I was too young to understand the knowledge bombs she was dropping.

Though this is a fitness and nutrition blog, much of what you’re going to read here should be applied to your everyday life if you don’t want to suck at being a human. 

So, let’s go ahead and revisit some of the things she's told you that will make you a total bad ass.             

  1. Eat Your Veggies Dammit

I’m surprised I must repeat this all the time to people, but this one is important. It's also part of being a grown up.

Besides making sure you are getting all the essential vitamins and minerals your body needs to keep it functioning at its best, veggies also have the added benefit of helping you to feel fuller for longer when combined with other healthy items on your plate like lean proteins, healthy fats, and carbohydrates.

Best part, they’re typically very low in calories, so you can eat a ton of them without worrying if you’re going to over shoot your daily calorie allowance if you’re trying to lose weight.

Bottom line, eating lots of vegetables will make you sexy AF. Bet your mama never said that to you.

  1. Go to Bed on Time

General guidelines suggest that the average person requires 7-8hrs of sleep per night to ensure proper energy levels, mental focus, lower stress levels, and all around bad assery (that last one is scientific fact).

In addition to the above, getting enough sleep for men can increase the amounts of testosterone the body produces which will allow for greater recovery from workouts, a higher capacity to build new muscle tissue, and an increased libido (hooray for sexy time).

The issue that most people run into with sleep is getting inconsistent amounts of sleep each day, mainly because they are going to bed and waking up at different points in time each day.

One night they might be going to bed at 10pm and the next night it’s 1am.

Instead, try having a set bedtime and sticking to it, just like mama told you to do.

Likewise, when that alarm goes off, pull the sheets back, sit up, and put your feet on the cold floor, as opposed to hitting that ever so tempting snooze button.

If you have trouble sleeping, it might be worth seeing your doctor about, or trying some over the counter supplements such as melatonin or valerian root (assuming you don’t have any issues with either), as they may help you fall asleep faster and maintain REM sleep.

Don’t stay up past your bedtime!

  1. Drink Water

Making sure you hydrate properly throughout the day, and especially around your workouts, will greatly improve your performance in the gym, as well as aid in recovery from past workouts.

If you are smart about re-hydrating with H2O after a workout, it will be much easier for the essential nutrients your body needs to aid in recovery to reach those areas of need.

Drinking water can also, often help aid in weight loss, as it will help you feel fuller faster during meal time. In my own personal experience with nutrition clients, I’ve noticed many of them almost confusing the sensations of thirst and hunger.

Oftentimes they may feel hungry just an hour after eating, but when they reach for a glass of water instead of the vending machine snack, they find that sensation subsides.

Bottom line, hydrate, hydrate, hydrate.

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Kiss keeps it simple.... So should you.
  1. KISS Principle

You’re probably familiar with the KISS Principle, unless you’ve been living under a rock for most of your life. Just in case let’s go over it very quickly, KISS is an acronym for Keep It Simple Stupid.

With regards to exercise and nutrition, the basics are key to getting you the results you want. If working off of different training and nutrition plans help you follow these basic guidelines awesome, if they don’t, time to ditch it and find a new program.

Here are the basic things you need to do with regards to training:

o   Make sure your plan fits your goals

o   Make sure you can recover properly from each workout

o   Ensure you are doing some form of upper body pressing, upper body pulling, hip hinging, squatting, and unilateral exercises at a minimum each week (if not each day)

Here are the basics for your nutrition:

o   Take in your calories from real whole foods, not processed crap

o   Eat veggies at every meal (we covered this one already)

o   Eat some Lean Protein at every meal

o   Eat some healthy fats at each meal

o   Eat Carbohydrates at every meal

Don’t over complicate this and you’ll be doing just fine. Use the common sense your mama bestowed upon you.

  1. Think Positive

I once heard my mom tell me that there are two types of people in the world, problem spotters and problem solvers.

That always stuck with me, and the more I think about that statement, the more I realize the big thing that separates these two types of people is their mentality.

I know it sounds cheesy but the truth is when a person with a positive mentality and real drive encounters a problem, they don’t see a setback but rather an opportunity. A chance to improve on something that clearly has a weak link.

With every hurdle you overcome, you build a little bit more self-confidence, and as result become an unstoppable force. Think that metaphor about the tiny snowball that starts rolling down the mountain and eventually turns into an avalanche. That’s you!

When it comes to the gym, I want you to have a such a positive mindset that rays of sunshine are shooting out of your ass!

Your workouts, and your gym environment should provide you with a feeling of empowerment, and have you brimming with confidence. It should NOT be a place where you feel self-conscious or uncomfortable, and your workouts should not leave you negative at all.

If that’s the case, you either need:

a.) A new gym

b.) A new training program

c.) All of the above

  1. If You Don’t Have Anything Nice to Say; Shut the Hell Up!

Ok, admittedly my mother wouldn’t have said the above like that. She’d have been a little nicer about it, but I wanted to really hammer the point home.

This, like all the other points above can and should be applied to your life in general, but since I’m a meathead trainer, I’ll speak specifically about the gym.

As I was just saying previously, the gym should be a positive and empowering place. It’s difficult for that to be the case if you’re snickering with a gym buddy about another member who looks lost, isn’t doing an exercise correctly, or isn’t wearing the coolest outfit.

It’s also not your place to start offering unsolicited advice (whether you’re a trainer or not) unless someone looks like they are seriously going to injure themselves or someone else.

I’m going to say that one more time for the trainers/coaches reading this.

Do not go around offering unsolicited advice unless it’s a safety concern.

People feel vulnerable enough when they’re in the gym. They don’t need you being a giant turd and telling them how incorrect they are doing something, when they’re trying their best.

I will say, if you notice someone looking sort of lost with a machine or exercise, and think they want your help, you can ask if they’d like some pointers, but don’t start walking around correcting people left and right, you don’t look smart that way, you just look like a jerk.

Your mama is/was a pretty kick ass woman, and I know you couldn’t possibly remember all the awesome things she’s told you over the years, so I hope this has been a brief refresher for you.

Being awesome in and out of the gym really comes down to just a couple things as you can see, so follow these brief guidelines and be Rockstar of a human being and not a total jerk.

Lastly, it doesn’t have to be Mother’s day for you to tell her you love her and that she’s a total bad ass!

I love you mom.

Special shout out to my Mother-In-Law who is also a total Rockstar!



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