Beauty, Strength & Courage

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What’s up my fellow fitness friends? So glad you can join me for another kickass Monday Motivator and I hope to hear your comments below if you have enjoyed the blog post!

I’ve got to tell you I absolutely love writing these every week. They pump me up and I hope they pump you up as well. What’s crazy to think about sometimes is that I’ve written these consistently week in/week out for over 3 ½ years… and I still love it :-) . Ok, time to get pumped up and attack the week. I came across a great quote in a recent fitness industry magazine that quoted the late British minister, Reverend Bernard B. Edmonds. The RChallenge One Step Closer to Success Barricadeeverend said this:

“To dream anything that you want to dream. That’s the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.

WOW! This quote says it all and this is what it’s all about. You have the power to dream and conceive of the fitness goal, challenge, or physique you want to achieve, the strength to take action and the courage to push yourself to the finish line and ultimate success.

I know, I know…easier said than done right?! One thing you have to come to terms with is that life will always throw things at you to get in your way. We may have nightmares now and then. We may lack willpower from time to time and we may doubt ourselves and our ability to achieve. However, it is ALWAYS your choice as to how you will respond to all of these events.

Will you remember that you have the power to change anything in your life and that you can achieve any health and fitness goal if you put your mind to it? You will always have the choice to eat clean, schedule some type of activity into your day, surround yourself with positive people, pump yourself up with positive affirmations and make shit happen.

ACTION ITEMS:Speedometer - Yes I Can

1) Create your GO-TO Positive Affirmations when the going gets tough. 3-5 phrases that will pull you out of your funk, help you realize that your positive mindset is your choice and help keep you on track.
2) Choose a REACH goal for yourself and the big reason WHY you want to achieve it.
3) Get to work. :-)

I hope you enjoyed the Monday Motivator and would love to hear your comments below!

Have a terrific start to your week!

Dedicated to your success,

John Heringer

Some parting words of wisdom for 2012…

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What’s up my fellow fitness fanatics?!  John here and I’m pumped because I’ve got a sweet Monday Motivator for you and it’s the eve of 2013 which will bring entirely new b2013 here we come!eginnings for all of us and fun, new resolutions.  I know some of you get antsy when a New Year rolls around.  You think of being older, of past resolutions that you failed to achieve, of how busy you’ll be and a ton of other “headtrash” that will kill your momentum and positive growth.

That is exactly the opposite of what you should be thinking and doing and it is not what we preach at Fast Action Training.  In fact, I feel that we most closely align with the following quote by Johann Wolfgang von Goethe who said:

“Treat people as if they were what they ought to be, and you’ll help them become what they are capable of becoming.”

At F.A.T. we’re all about making in impact and changing the lives of as many people as possible and I truly think that it’s our attitude and actions that help our members create the positive change they are looking for.  The team and I all see the AMAZING potential in each and every person we touch….but do you see the potential in yourself?  Do you recognize the crazy amount of POWER that you have at your disposal to create the change you’re looking for?

The only roadblock to the success that just barely escapes you…is you.  Publiluis Syrus once said,

“Many receive advice, only the wise profit from it.”

I have written hundreds of blog posts and Monday Motivators to inspire, motivate and educate you on what it takes to achieve the physique, health and fitness that you desire.  Can you honestly say that you have implemented and utilized the teachings and advice?  That you have completed the action items present in some of the posts?  I know it can be tough to create this change and while some kick butt workouts are important, the most vital thing you need to change coming in to 2013 is….

Your mindset.

Resolutions Green Road Sign Over Dramatic Clouds and Sky.You need to develop iron-clad willpower to see you through to the completion of your goals and New Years Resolutions.  You need to maintain positivity in your life NO MATTER WHAT so you stay pumped up and focused on what you need to do to change your life.  My advice is to do the following:

STOP watching the news.  Stop reading the stories in the paper about death and destruction. Stop hanging out with negative people that bring you down.  Stop yourself when you think about failure and giving up.

START hanging out with positive people. Start reading your favorite positive quote aloud every day. Start repeating your positive affirmations on a daily basis or listen to them on a recorder in the car like I do.  Start by joining a gym or fitness studio with a positive environment, culture and members that will support you. Start reading uplifting and inspiring stories about the strength of the human spirit and the power of a positive mindset.

If you’re serious about changing your life and achieving your goals, you will do this without hesitation.

2013 brings exciting, new beginnings and twelve awesome months to make serious changes and dramatic impacts in your life.  It’s time to unleash your power and potential and make 2013 a phenomenal year to remember.

ACTION ITEM:

Share your New Year’s Resolutions below AND what you will do to maintain accountability so that you see them through to completion.

Get ready for a fun-filled and wild ride! Have a great New Year and I’ll see you in 2013! :-)

Dedicated to your success,

John Heringer

Do Or Do Not, There Is No Try

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Good Morning!

This is a combo Monday Motivator/Blog Post and it’s going to give you a quick shot in the arm of some motivation, accountability and all around pumped up energy.  I just got back from an awesome fitness conference and got to meet some phenomenal fitness professionals.

That’s right, tons of fit people with our jugs of water at the conference tables talking about fitness, marketing and getting people results. :-)   I was stoked to represent the San Jose Bootcamp/Campbell bootcamp area and met 2 other gals that run bootcamps in San Francisco and Los Gatos!  Go Bay Area, you know!  All of it fired me up even more and reaffirmed my passion to help you and as many other people as I possibly can claim back their bodies and rock an awesome physique that they love.

One thing we talked a lot about is client commitment.  Do you feel like you’re truly commited to a healthy lifestyle right now?  Or are you choosing to make poor decisions with your nutrition, make excuses about how you can’t exercise and ultimately doom yourself to failure?

If you’re on point, then rock on!  If you’re not, then let us know how we at Fast Action Training can help, let’s get your shit together and make this happen!  If you’re a member, perfect.  If not, shoot me an email or leave a comment on the blog or on our FB Fan Page (which you can “Like” by clicking here).

Look, I know the truth hurts sometimes and I’m not calling anyone out to criticize you or put you down.  It’s because I care.  I care a lot.  Do you know how much I would give to see every single member of F.A.T. rock their best physique ever and maintain it?  To see every person on our email list change their life?  To make San Jose the most fit city in America?

I LIVE for this stuff and nothing makes me happier than seeing you achieve your goals and achieve a new level of happiness (inside and out).  This being said, one of the presenters had 2 great quotes I wanted to share with you all (and I know all of my Star Wars fans will love these. :-)

“Do or do not, there is no try”

“Fear is the path to the dark side.”  Did you guess it?  Yep, the wise Jedi himself, Yoda.

Yoda

The word “try” is a common word in our vocabulary.  Hey I’m guilty of using it as well.  But stop yourself from doing it!  Every time you’re about to say “I’ll try to eat better” or “I’ll try to make it to my workout” catch yourself and replace it with “will!”  Positive verbiage will affect your subconscious mind without you realizing it and will lead to positive decisions affecting your fitness and health over the long haul.

Sometimes, however, you’re afraid to talk like that.  What if you fail?  What if you can’t keep up?  What if you have a bad nutrition day?  Guess what, you can’t predict what’s going to happen in the future.  But you CAN plan for success, use positive phrases and words, create healthy habits and kick some serious ass!

Just think for a moment what you could accomplish if you simply abolished this “what if” crap and just did what you said you were going to do, no excuses.  I’m 100% positive you would achieve ridiculous results!!!  So as the holidays approach, don’t get scared and let fear lead you down the “candy-laden, gravy-filled, and xmas treat” path.

Just tell yourself in the mirror every day for the next 10 weeks,

“Holidays, you WILL not get the best of me!  I will beat you into submission because I am in charge of my actions and I choose a hot-ass body and healthy lifestyle!”  Hell yell it to yourself, sing it to yourself, whatever.  Emotion creates motion ladies and gentlemen.

Stay positive, stay on track and let your actions speak louder than your words.

Enjoy the post? Let me hear your thoughts by sharing them below!

Till next time my fitness friends!

Dedicated to your success,

John Heringer and the Fast Action Training Team

 

5 Unique Ways To Make Your New Years Resolutions Stick

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Hey there, John here and I hope you are already taking massive action on your resolutions this year!  I wanted to give you some additional advice one things you can do to help make this year’s resolutions stick!  Enjoy!

1) Give up 1 thing at a time

Alcohol, fast food, 8 cups of coffee :-) , and a boatload of other things.  Don’t overwhelm yourself by trying to eliminate every single bad habit all at the same time.  Especially when you’re most likely trying to become more active and make more time for exercise.

Focus instead on eliminating one thing per week and being successful with it.  I assume you don’t have 52 things you want to get rid of, so with any luck, you’ll have kicked some bad habits in just 1-2 short months.  Meanwhile, as you make your exercise commitments, just focus on trying to be active on a daily basis.  Whether it’s a hard workout or even a 30 minute walk at lunch time.

2) Surround yourself with positive people

Negative people will affect you in a negative way, get you stressed out or angry and lead to you having a possible set back as you reach for comfort foods or that bottle of vino.  If there are specific people in your life who laden you with all of their problems on a constant basis, leave you feeling down, or even put you down, then you need to find a way to ease them out of your life.  I know this can be especially problematic when the person is related to you or it’s a good friend, but you need to be honest with yourself.  I’m not saying you need to disown them, but limiting contact will do wonders for your own positive attitude.

As you surround yourself with more positive people, your mood will change and you will be much more likely to act on your resolutions, rather than get consumed by them.

3) Find the good on a daily basis

Food journaling can be great but at times it can also create more stress.  Instead, (or in addition to) at the end of the day, take some time to reflect and think about what went well.  What small success did you have today?  No chocolate?  Exercised?  Burned 500 calories?  Be specific and at the end of each week read over all of your successes so you can continuously program yourself and your brain for achievement.  It will feel good to remind yourself on a daily and weekly basis of how you’re kicking ass this year! :-)

4)  Knock one out of the park

So often we create resolutions that span over the entire year and will take considerable amounts of time and energy to achieve.  You can keep some of these resolutions but toss in 1 or 2 easier ones as well.  For example:

- Take your car in to get serviced if you’ve been putting it off.

- Finish the last 50 pages of that book you’ve been reading over the past 2 years.

- Treat yourself to an extra pair of sneakers you can keep in your car or at your desk for those lunchtime walks.

- Do a quick appraisal of your closet and do a quick (and I mean quick) downsize by getting rid of all the clothes you know you never wear (don’t think, just go).  Do an additional good deed by dropping them at your local Goodwill or Salvation Army.

Knocking one of the resolutions out of the park will help build your self-esteem and self-confidence which you can use to bolster your commitment to your other resolutions.

5) Utilize motivational tools

No doubt by now, you’ve guessed at the theme of this post and how to get your resolutions to stick….by changing your mindset and ALWAYS trying to find the positive.  There are other great motivational tools out there for you.  Here are some ideas:

- Record some positive affirmations on a recorder you can listen to and fire it up every day on the way to work

- Post the affirmations up on your wall, bathroom mirror or refrigerator where you can see them on a daily basis

- Toss in some positive quotes as your screensaver to pump you up during those longs days

- Keep a couple motivational CD’s in the car

- And of course, you can alwasy read a Monday motivator on a daily basis for a while (which you can visit by clicking here)

I hope these 5 unique tips will help you make 2011 a phenomenal year.  I have a great feeling about this year and I can’t wait to hear about all of your successes.

Dedicated to your success,

John Heringer

Finding Inspiration

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Hey there!  John here and I hope you are kickin butt with your fitness and fat loss goals.  Enjoy the post on finding inspiration and if remember to forward and share it with friends and family with the links at the bottom!

A lot of times people will ask me, “John don’t you ever relax and not work out? Don’t you get tired of it sometimes?”

My answer: “Of course I relax sometimes and occasionally hit a lull in workouts.” (contrary to popular belief I am human just like you :-) .  Even me, the San Jose personal trainer has his moments from time to time.

For example, after vigorously training last year for an Olympic Triathlon, I took a full week off of exercise…partly to let my body recover and partly because I was a bit over it. :-)   However, I did keep my nutrition in check during my “off” period and took care of my body in other ways such as foam rolling and PNF stretching.

So the question is, how do you find inspiration to continue to do your workouts and your quest for your ideal figure?

1) It all starts with what you really want. 

No I’m not talking about “Hey I want to lost 15 pounds.”

I’m talking about “I want to lost 15 lbs and tone up my body so I can fit into my jeans I used to wear before I had kids.” That’s what I’m talking about.

2) Then you need to dig even deeper….

WHY do you want to achieve these goals?  What is it going to do for you?  How will you feel when you obtain them?  Will it change anything for you?  Is there any reward when you achieve it (like maybe a shopping spree :-) ??

Be specific about this and uncover all the emotional attachments you have to not only GETTING into great shape, but STAYING in great shape.  Sometimes, once people achieve their goals they don’t feel as excited to continue on maintaining their great shape and fitness and this can be dangerous as it could lead to regressing right back to where they started.  As a bootcamp instructor and personal trainer for San Jose and Campbell I have seen this many times so don’t let this happen to you.

Instead, think more about all the great benefits exercise gives you in terms of energy, maintaining that great figure you have achieved, more self-confidence and perhaps even the ability to indulge in some finer foods every now and then :-) Not to mention that sometimes you just feel like wonderwoman or superman!

3) Get Creative!

Another way to stay pumped up with your fitness and fat loss goals is to stay creative!  Keep your workouts fun, challenging and changing.  This is one of the main things we do in Fast Action Training! (which if you would like to try for a week free, you can click here!)  You can even get out on the weekend and do a kick butt outdoor workout!  (For some additional hints on exercises you can do on a playground check out the “PlaygroundWorkout” I created.)

4) Sign up for an event!

One of the ways that I like to keep myself inspired to do exercise is to challenge myself with various events.  For example, after signing up for the San Jose Rock n Roll 1/2 marathon, I also signed up for the Wharf-to-wharf.  This allowed me to train and get ready for a 10K and then keep my training up for the big 13 miler!  And for those of you that know me, I’m not the biggest fan of running! :-)

So go online and find an event that you can start with.  Maybe it’s only walking a 5K but it is something!  And something to motivate and inspire you to exercise more frequently and hopefully with a bit more intensity ;-)   Who knows, maybe I’ll schedule an official Fast Action Training race and we’ll all sign up and stay inspired together!

Good luck and stay motivated!

Dedicated to your success,

John

P.S. I’d love to hear your comments below and perhaps what inspires and motivates you to exercise!

The #1 Fitness Program Killer

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Hey there, it’s John, hope you’re kickin butt in your fitness and fat loss goals.

I wanted to talk today about the #1 Killer of Fitness Programs for everyone across the world….wait for it….the tension is mounting….

Yes, it is Procrastination.

Raise your hand if you’ve ever uttered any of these phrases:

“I’ll start next week”

“If I only had more time”

“I’ve got too much ____(fill in the blank) to do”

“When January comes, I’m hittin it hard” (wait a second, it’s July?!  you going to wait 6 months to start?)

Procrastination is single-handedly the biggest underlying cause of why people just don’t get fit and don’t get the results they want.  Everyone is much more content keeping the same bad habits, not going outside their comfort zone and eventually just giving up completely on fitness.

And I hope you’re not one of them!

If you enjoy being “le couch potato” then right on, go for it, especially if you want to look forward to cardiovascular disease, Type 2 diabetes and a myriad of other health concerns.

For those of you that want to start MAKIN’ IT HAPPEN, here are some tips to overcoming procrastination.

1) Write down your goals and be specific!

You want to lose how much, by what date, fit into what size clothes, be prepared for what reunion or wedding, etc.

2) Create an action plan!

How many days per week of exercise?  How much cardio or weight training?  What will your nutrition be like and how can you make improvements on it?  Will you do it on your own or with a friend or a personal trainer?

3) Set up a “Fitness Only” exercise calendar

This way you can mark, schedule, and track all of your workouts AS WELL AS your achievements!  How many calories did you burn?  How was your nutrition?  Make it a game and give yourself some big shiny stars on days you did well.

4) Get some accountability

I mentioned this in a previous post, but the fact remains….if you have someone holding you accountable, whether it be friend, group, or trainer, you will get better results.

5) Stay consistent for at least 1 full month and give it all you’ve got.

Most studies show that it takes about 21 days to build/create a new habit so stay consistent and give yourself a fighting chance.

6) Reap the results and repeat!

Once you start seeing some changes….increase in energy, feeling more self-confident, losing weight, feeling more fit, feeling like your muscles are tightening up and any other benefits you obtain, you will automatically be programmed to continue!

Good luck!

I’d love to hear your comments in the comment section below and if you think it helped you, then be sure to share it with a friend!

Dedicated to your success,

John

Changing Your Fitness Goals From Dreams To Reality

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Hey there, I hope you are kicking butt in your fitness and fat loss goals.

So during my 5 mile jog this morning, I had some time to think.  And I got to thinking how I know a lot of people struggle with taking the first step in their fitness program.  How it can seem extremely daunting and how you’re just not sure you have “the time” for all of it.  How you have tried in the past and been unsuccessful so it just isn’t worth it.

The issue is that you’re telling yourself all the bad things associated with your workouts.  I had the same choice this morning.  Tuesdays tend to be a bit easier for me so I could have chosen to sleep in.  I could have layed in bed and thought and thought about all the reasons why I really can’t go on a run or exercise at all.

Instead, I was up at 6 and on the road, which was actually pretty serene as there were not many cars out.

My point is that there is always going to be a feeling of being uncomfortable.  You’ve got to dig down deep and find the courage to make the time and make it happen.

Take Fast Action Training for example, the indoor bootcamp that I lead in San Jose/Campbell.  I know it took some courage for my clients to come in for the initial workout.  Even with some accountability they still have a lot of the same thoughts about whether or not they can handle the workout, whether they will be able to stick with it, etc.

It really is all about taking that first step!  Here are some things I have found that can help along the way.

1) Set the alarm 30 minutes earlier

- And once that alarm goes off, do not give yourself the chance to hit snooze.  Throw the covers off and jump out of bed like a madman/woman!  Have your workouts clothes layed out the night before and get out there and start walking or jogging.  If you don’t give yourself the option to “get out of it” then you will do it!

2) Exercise with a friend

- Team up with a friend so you have someone else holding you accountable to the morning or even night-time workouts.  That way you can call each other and if at least 1 of you always feels motivated, then both of you will always get some exercise. :-)

3) Schedule active weekend activities!

- Go on a bike ride with the family, do a 5K as a family and walk it, or even go to the park and play some games.  While you’re there be sure to do some the exercises I talked about in the Playground Workout video!

4) Get some extra accountability and hire a personal trainer!

- Of if you want to save some dough, meet some awesome people and get some great workouts, come join us at Fast Action Training.  Just find the link to the right to activate a 1 week free trial and at the very least, I’ll help you take care of 2 or more days/week of some great bootcamp style exercises.  Sessions times are held throughout the week to meet that busy schedule of yours and we are conveniently located near Campbell, San Jose, and Willow Glen.

Hope these tips and streams of thought help you organize your fitness plan of attack!

I’d love to hear your comments below!

Dedicated to your success,

John

Top 5 Ways To Ignite Your Motivation And Determination

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FIRE IT UP!!

Don’t you wish you always woke up with this phrase in your head?!  Pumped to not only start the day but full of energy and vitality.  Feeling as if nothing could stop you!

Too bad we don’t always feel like that.  Motivation and determination can be both a savior and at the same time so fleeting you hardly knew they were there.  The goal is to keep pushing and keep your fitness goals in the forefront of your mind!

You think Mr. Ant over here has any doubt he will achieve getting this object up his hill? 

No way, thought never crossed his mind.

So without further ado, here are the:

Top 5 ways to ignite your motivation and determination.

1) Failure is not an option.

Don’t even let this enter your mind.  When we play mindgames on ourselves only we lose.  Just use my motto, PMA! Positive Mental Attitude at all times!

2) Set clear, realistic goals and times for achievement.

Is losing 30lbs in 30 days realistic?  Nope, so don’t do that to yourself.  Get a calendar, figure out a good goal date for your weight/bodyfat loss and rock it!  Need some help?  In case you weren’t aware, I’m a personal trainer in San Jose that specializes in weight and bodyfat loss.

3) Repeat 5x to yourself both in the morning and the evening how you will achieve your weight loss goal. 

Sounds corny, but it works!  You will feel as though the achievement of your goal is not an “if” but a “when.”

4) Do something active every day and make sure to congratulate yourself for it. 

Positive reinforcement is important so if you walk the stairs at work or go for a walk on your lunch break then give yourself some kudos!  This reinforcement will help you continue to perform these actions.

5) Get a kick butt mentor, trainer, or coach.

Everyone who has achieved something great always had a coach and nothing helps more than to have someone else in your corner both holding you accountable and motivating the hell out of you. 

What are some things that help ignite your motivation??  Share your comments below!

Dedicated to your success,

John