In this video I show you how to use a combination of apps on the Apple Watch to get that optimal workout in the gym. Far too often I see people just going through the movements in the gym and not taking the time to feel the muscle in the proper form and to put the muscle through the proper load. That is why you see people in the gym not focusing, not doing the proper load, and one year later they look the exact same if not in many cases they look more out of shape but go to the gym every day. Time Under Tension or TUT is one of the most critical aspects of exercise that far too many people over look. This video shows you how I use a combination of apps to ensure you get that Time Under Tension for the targeted interval . Through this process let the Apple Watch do your counting of reps and time so you can focus on form and contracting the targeted muscle through each workout.
I have always been a person who needed to have a task list. A list every day that I would work off of to get my work done. Did not matter if it was personal or business I always had a list. It would be painful in the days before smartphones and have to copy my tasks every day in my Franklin Planner. For those that don’t know what a Franklin Planner is because I am showing my age, it’s a form of a Calendar, Notes, and Task list in a 3 ring binder. Those were the days… Ha. Things got so much easier when we switched to smartphones right? Wrong! I tracked everything in my smartphone in Calendars, Notes, and Tasks lists. My favorite was the tasks lists and it still is my favorite today. I had task lists for Personal, Work, and Business. I would have 30 – 40 tasks to complete a day! And they were setup to auto repeat. This by no means is the right way to track tasks. Any task list close to this is overkill and will not help you progress or succeed in moving forward. In fact it will prevent you from moving forward because you lose sight in what the important tasks are.
I have found a way that I would like to share with each of you that helps ensure you are succeeding every day! Every day if you do this will help you move closer and closer to your goals.
If you following these steps I am going to outline below you will move closer and closer to success. You will move closer to accomplishing the most you ever have in your life every single day. There will be days that you accomplish more than others but you won’t be staying in the level of mediocrity. You will be a winner! You will succeed! And you will be the best you that you can be.
I have been studying goal setting and accomplishing more in your life and business for almost 30 years. I have seen people do and define goals many different ways. Some have worked and some have not. Some might say drive and determination contributes. Some might say that how you define a goal determines how successful you are. I still believe there is one more thing that out weighs all. I started studying Anthony Robbins tactics and principles when I was seventeen years old. I was a young entrepreneur and bodybuilder at that time. I took every opportunity to learn more in these areas of my life. I remember him saying one thing that stuck out more than others. One thing that when I started doing it I was unstoppable.
It is true there are ways that setting goals will help you be more successful in accomplishing them. One thing that stands out that when I have done it I have been success each time.
I talk to so many people who think personal trainers are too expensive. I have even felt that in the past. Health problems that can follow are more devastating and way more expensive if you ask me. I have a background in health and fitness. My dad started having heart problems. I realized that I needed to get other peoples input to help me grow and increase my knowledge. The cost of a personal trainer as great as it might seem is such a great return on investment. I know some people that charge up to $250 per hour and I know now they are worth every penny. No wait… I am worth every penny. The money I give to a personal trainer that is going to help me achieve my goals and increase my health is well worth it.
Did you know that even the smartest people in the world use coaches? The fittest people in the world use coaches or personal trainers. I have a background in bodybuilding and even the top bodybuilders in the world have coaches. The greatest athletes in the world have coaches. There is a reason why even the greatest and brightest people in the world use coaches. They work! But why do they work? Here are 9 reasons why hiring a personal trainer is worth it.
One of the latest fads are exercise trackers. Apple Watch, FitBit, Polar, etc. People are buying these like crazy. I see people at the mall wearing them, people at work wearing them, and even my kids are wearing them. Why are they so popular? Simple… They WORK! Wearing a fitness trackers is
Two years ago I was 50lbs over weight. I was lazy, I exercised but not how I should have. I went through the motions, did my 30 – 60 minutes in the gym and left. 15 months ago I got an apple watch and focused on the health monitoring of the watch. It was pretty cool. The apple watch monitors three areas (Active Calories Burned, Exercise time, and Standing). It fills in a circle as you complete the goal. I thought it was fun and focused on getting these every day. Within 3 months I had lost over 30lbs and I have kept it off for over a year now. I contribute most of the weight loss to the method Apple uses.
I don’t know about you but if your like me when I get home from work and had a long day the last thing on my mind is exercise. If I even sit down for a minute when I get home it’s hard for me to get up and get going. Exercise needs to be a priority. For me I have to exercise first thing in the morning or else it’s hard to get the motivation.
The benefits to exercise first thing in the morning are countless. When I exercise first thing in the morning I achieve between 5 – 6 workouts a week. This is the goal I have every week. I achieve my goal almost 100% of the time every week by waking my butt up an hour early and exercise.
Does not matter if it’s a workout at home or a workout at the gym. I love my morning workouts. Even if I do have to go to bed earlier to achieve my goals.
It’s getting close to the new year. You know what that means… Time for new years resolutions? We also know new years resolutions don’t work. Often they are last minute thoughts. Not something we put much thought or planning into. Or maybe we are just doing it because everyone else is doing it. I have never been much for new years resolutions but I have set annual goals every year. I have been setting goals for myself for over 30 years. I have found the best time to plan for annual goals (January – December) is in November of each year.
Each November I sit down and use a spreadsheet I have developed to plan out my annual goals. I am happy to say that I have been success most of the time at all these goals.
Setting Goals In November are 10 Times More Successful Than Those Set in January.
3 reasons I have found planning your next years goals in November are:
If your like me you have a busy schedule. It’s hard to find time to workout. I’ve been there… 30lbs over weight, feeling exhausted, feeling like you have no energy to workout. If you don’t do anything about it it doesn’t get any better. The past year has been a life changing year. I dropped the 30lbs of being over weight and have kept it off. I exercised more and found some key secrets or factors that allowed me to drop the weight and keep it off. Over the next few weeks I will share the top 6 ways I found ways to exercise more. For each of those I will give you to top reasons why I feel this way.
The first and greatest way I found to exercise more is I made it mandatory to workout on Mondays and Tuesdays. I would do anything not to miss these two days.
The top 5 reasons why I think Monday and Tuesday workouts rock are:
When I started my weight loss journey I tried every possible option when it came to taking my weight. Different days of the week, different times of the day, different scales, etc. I finally found 3 methods that I feel are the key to losing over 30lbs and getting under 15% body fat. I am just like you. I got frustrated not seeing the results I wanted as fast as I wanted. Many times I thought I was doing a great job only to get on the scale and see that was not the case.
These three methods I feel were the key to losing the weight and keeping it off for one year.