Wednesday, May 8, 2019

What You Can Expect From a Fitness Program...

Have you ever pondered that there is a difference between exercise and training? Training is much more formal, requires a stronger commitment, and is by far way more effective. Training involves programming!

I want you to think about that as you search for improvement in your life...

What you can expect by going through a RHF fitness program:
  • We will train you...we will teach you how to exercise metabolically...the RHF META Method
  • We will coach you...we know a motivated mindset is a must so we include it in the program
We will hold you accountable...action creates results
RHF will personally:
  • Assess your current fitness level and lifestyle
  • Prescribe changes to your current state
  • Monitor and execute the prescribed changes

RHF will teach you how to: (if willing to apply)
  • Get active. We meet you where you are and progress from there.
  • Structure your exercise program for maximum participation, effectiveness, and efficiency.
  • Compress your weekly training schedule for maximum productivity (train more effectively in less time).
  • Train consistently even if you are traveling, unmotivated, injured, or just busy.
  • Use fitness as a tool to build wellness into your life (without taking it over).
  • Maintain an active lifestyle for a lifetime.
  • Eat better for improved performance and wellness without dieting.
  • Overcome nutrition confusion and conflicting advice.
  • Adopt important strategies for nutrition, sleep, stress management, and well-being.
  • Overcome challenging situations and common obstacles in your fitness/wellness quest.
  • Set appropriate and achievable goals and create the right conditions for fitness success.
  • Achieve and maintain your fitness/wellness goals even when life gets busy (and it will).
How you can benefit from a RHF fitness program:
Expected results if you take the bull by the horns and spend the optimal amount of time in the program...
  • Get to an ideal body weight and body composition.
  • Build physical strength. Become muscle smart and muscle tough.
  • Build fitness IQ (physical and mental toughness) to combat a crazy and often unpredictable world.
  • Get off the fitness roller coaster once and for all and never look back. Train in the NOW.
  • Become a calorie burning machine.
  • Maximize loss of belly fat.
  • Build amazing endurance.
  • Activate more muscle for accelerated growth.
  • Gain mental confidence so you can show off your gifts and talents.  And more...


Tuesday, April 30, 2019

More Tips To Reboot This Spring...

Be well-rounded in setting fitness goals. Think about your health and wellness as well. Ask yourself these questions:

What does a renewed commitment to wellness and fitness actually look like in the context of my challenging and unique life? How can I get a little bit better (forget all-or-nothing)?

Celebrate your wins. Pick 2 or 3 accomplishments that really stand out and take the time to celebrate them in a healthy way. Even small progress is a good thing!

The separation is in the preparation. Have a secondary plan in place in case things go wrong. Anticipate challenges and road blocks that may interfere with your plan.

Start with small victories. One change a week is 52 changes a year. What is one thing this week (process goal) that you can focus on to move you closer to your end goals? Maybe you can research meal planning ideas or get your workout playlists in order.

Find inspiration in the victories of other people. RHF clients have plenty of amazing stories about their fitness journeys (stay tuned for more info).

Want help becoming a better, stronger, tougher, and fitter you?

Most people know what to do. They know that regular exercise, good nutrition, proper sleep/rest, and stress management are pillars to being a better version of you. I know that many people need help applying all that knowledge while leading a busy and stressful life. This is where RHF comes in.

Thursday, April 25, 2019

Rejuvenate and Reboot This Spring ...

Spring is in the air. This is a great time to briefly reflect on your first quarter progress? How are you doing?  

Did you set measurable and achievable goals with a weekly action plan? Chances are you may have slipped a bit...

No worries! Life can get messy. 

You must prepare for minor setbacks. It is time to reset, reboot, and rejuvenate!

Here are 10 real-world strategies to reboot your fitness plan this spring... 

Because the typical all-or-nothing thinking rarely gets you all. It usually gets you nothing....

1. Check in with yourself every day. A daily assessment can keep you on track. Keep it short and be real about it. There is real power in being in the NOW.
2. Eat a well-balanced breakfast. This will get you off to a good start. When you start good you will most likely end good.

3. Get excited about lunch. Get creative and make a healthy lunch that you will really enjoy. Keep it balanced to avoid a 3pm slump!
4. Prepare a bit ahead for dinner. This will help you avoid impulsiveness if you have to work late. We all know what impulsiveness can lead to.
5. Eat sitting down at the table. There is great benefit in slowing down, tasting, and enjoying your food.
6. Exercise intensely (mostly) whenever, wherever, and however possible.
30 minutes a day is a good goal to shoot for. 30 minutes is 3% of your waking day.  

Remember, high intensity training may not include high impact moves. Get some help with this.
7. Aim for maybe 10% better instead of "perfect." It is about gradual and continuous improvement rather than trying to be perfect (this will drive you crazy). You cannot create a perfect future (unless you have some special power no one knows about), but you can create progress in the present.
8. Create outside support connections to help you achieve success. These are typically people outside the gym that can help give you those mental pushes you need at times.
9. Create accountability in a program rather than just a class; essentially the difference between training (proper progressions) and exercising (maintenance). This is where a fitness pro comes in. A good program will have built in accountability to drive you towards your goals by holding you accountable to your weekly action plan (process goal) and your end goals. This is exactly what we do at RHF. 

If you train in a group format (Burn30 Bootcamp) then you will have both support (internal) and extra accountability from the attendees as well.

10. Create consistency. This is one of the biggest concepts that you need to grasp. You need consistency to create new healthy habits. Habits (actions) are what ultimately define your outcomes and success.  

Show up each day and do what you can do. Avoid jumping ahead. This is not a race. It is your new life.