Why Your Quest For The “Perfect” Body May Be Slowing Your Results Down BIG TIME!

When I first moved from Milwaukee to Miami I rarely looked at myself in the mirror, at least for anything other than a functional check, to make sure I didn’t have a chunk of food between my teeth or something.
I left Milwaukee with a ponytail, wearing socks and Teva sandals.

Flip flops were an unknown and I was used to layering my clothes. Fast forward 20 years and I refuse to wear anything other than Birddog shorts (that’s not a paid plug, I just love the product) and a tank top. If it drops below 60 I’ll put a t-shirt on.


In between those outfits there were a lot of changes, a lot of music scene shirts and eventually tight fighting bro-shirts and some very small tank tops.


I retired the cargo shorts and ponytail, bought a lot of different shorts and t-shirts.
I also lost a bunch of fat and gained a bunch of muscle.
I started looking in the mirror more often, picking myself apart. I also started weighing myself everyday, sometimes many times a day.


I got lean, then very lean. I had abs. I looked at them a lot for a while.


“Wow, abs!” I thought.


Then I wondered when the overwhelming happiness would sweep over me. It never did, at least not associated with those abs I had worked so hard to get.

I had abs when I was a teen, I see the photographic proof when I go back to my parent’s home, I just don’t recall having abs, or even thinking about it.


Jumping forward to yesterday, I was speaking to a Dan Planner who was having trouble.
The holidays had kicked his ass, he was fluffy and unhappy and a little unmotivated.

“Everytime I get to this point, it’s almost like I self sabotage myself, you know what I mean?”

Boy do I ever – I am the king of self-sabotage, or at least I was.


Here’s where the years of experience came into play – yes, I had been there, and I had self-sabotaged…and one great way to slow your results and not see the change you want is to focus on that change too much, obsess over it.

I’m talking about habits like daily weigh ins, constantly looking at social media accounts with ‘perfect’ bodies with unrealistic filtered and cropped images – and critiquing yourself in the mirror based on those images.
When you see those perfect IG pics, those are posed and professionally photographed, and many times the person in that pic is starving and unhappy – even if the spray tan and photoshop-white-teeth say different.
Now, allow me to blow your mind…


When you weigh yourself daily, you’re not getting valid data points.


It’s too much information, and (as you probably know) if you allow emotion into your weigh ins, it can become an emotional disaster.


So – what to do? Forget about the abs, focus on the day in front of you. The results will come if you focus on the tasks you have to do instead of the end goal.


Be kind to yourself and practice self-forgiveness.


Focus on how you feel, what your headspace is like, how your clothes fit. Focus on what’s immediately in front of you. Yes, you need a long game, yes you need a goal – BUT – spending too much time and energy focusing on what you don’t have YET will cause stress and in turn keep you from your goal.

#TruthBomb or whatever they say. Have a great day, reach out when you’re ready. I am here and I ain’t going away.

Steady state

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305, A1A – Endurance Programming

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5k Run (Time)

Max Effort 5k Run

tempo run 4

Announcements

Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS
Zoom 9:30 Thursday & Friday
No Zoom Saturday & Sunday

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

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Metcon (Distance)

25 minute run

use your original tempo – 10 seconds.

steady state 2

Announcements

Schedule for Thanksgiving week Mon Nov 23-Sun Nov 29th
Mon-Wed REGULAR SCHEDULE
Thursday-Sunday 9&10 AM BOTH LOCATIONS

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

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Metcon (No Measure)

60 minutes steady state- goal within 10% of the watts from last weeks 4 minute sprint intervals.

tempo run 3

Announcements

5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

30 minute run

use your original tempo pace

bike sprint 2

Announcements

5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (No Measure)

on Concept 2 or other bike:

10 min warm up

6 efforts

4 min sprint

2 min easy recovery

10 min cool down

tempo run 2

Announcements

5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

20 min tempo run- take 10 seconds off of last weeks pace

steady state 1

Announcements

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (No Measure)

50 min steady bike on concept 2 or other bike

goal: stay within 10% of your watts from last weeks sprints. (if you did the 8 min interal at 220 watts, your goal would be to stay above 198 watts for the full 50 minutes).

tempo run 1

Announcements

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.

305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832

Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

1 mile warm up run

rest 5 min

20 min at tempo

(pick a goal mile pace that is about 80% of your max effort mile, for example: if you run an 8 minute mile, 20% of that time is 96 seconds, so 8 minutes + 1:36= 9:36 mile pace for the 20 min)

Why You’re Not Losing Weight – Even If You’re Trying Really Hard

FACT: If you’re trying to lose weight and you’re not, you’re not in a calorie deficit. Losing weight is hard!

You may have read somewhere that it’s because of hormones, or genetics, or your age, or metabolism for isntance.

While these can play a small part, the majority of your loss or gain will be based off of the calories you eat.

Studies have concluded vast underreporting of calorie intake

https://pubmed.ncbi.nlm.nih.gov/1454084/

http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2016/08/16-07-12-Counting-Calories-Final.pdf

So, a little tough love here. If you’re “eating healthy” or eating “pretty good” and you’re still gaining weight (and you don’t want to be gaining weight) – you have to track food! You have to learn how to eyeball quantities and stick to it.

Easy? Nope. Again, losing weight is hard, it’s true!

Simple? Absolutely.

You learned how to read, write, drive a car, open a bank account, rent or buy a home, and many other things. You CAN learn how to control nutrition intake to benefit your health and longevity.

I teach people how to do this. It’s my mission. I’m sorry they don’t teach this in school (they should) – but it is a basic human skill!

The food industry is NOT your friend. They want your money, not your health. Cheaper processed foods are more expensive, health wise, in the long run, that’s a fact!.

It’s the old saying, “Cheap now, expensive later.”

YOU are worth it.

YOU should be your biggest investment, not some fancy car or faux-luxury lifestyle – YOU.

Yes, before you worry about the next car or phone you’re going to buy, you should worry about you! You are important, and your health is the best investment you can make. Don’t waste time and energy on things that won’t make you better. Invest in health, in fitness!

For more info and to set up a complimentary session with us, go here: fit305.com/get-started