Why You’re Not Getting Results

There’s no question about it: most people just aren’t motivated to exercise. I’ll even go as far as to say that most people hate to exercise.

In fact, if there really was a magic pill that would instantly make you lose weight, get stronger and get in incredible shape with no effort at all, the majority of people would take it, and be ecstatic at the thought of never having to exercise again (I hope this isn’t you).

That’s why people buy things like the Shake Weight, the Thigh Master, and the ‘Ace Power,’ a horseback riding-inspired tool (yes, this really exists)—because they’re marketed as an effortless way to exercise. But they’re effortless because they don’t actually work.

And I’m going to tell you a secret, one I’ve learned by personal experience over my years as an athlete, personal trainer, student and fitness blogger: there is no real shortcut to getting results.

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Pre-workout eating

You’re Doing it Wrong: Pre-Workout Eating

Pre-workout eating

“What do I eat before working out?”

I get asked this question all the time.

Because while most people know what to eat after a workout, they’re clueless as to what they should be putting in their bodies beforehand. And the truth is, it’s not an easy question.

Because like so many things in life, it depends on your own personal goals.

And from my experience, there are basically three goals most people have when choosing what to eat before working out:

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27 Things I’ve Learned About Life and Fitness in 27 Years

 

This upcoming Sunday is my birthday, and somehow I’ll be turning 27 years old.

Seriously, where does the time go?

And while in all honesty I feel no more than about 15 most of the time, I have to admit that I’ve learned a lot so far on this journey I’ve had.

I’ve grown as a person in so many ways, and pushed myself past countless mental and physical challenges.

Whereas I didn’t used to be able to do a single push up and thought pull ups were impossible, these days, I can do both and so much more.

I used to eat mac & cheese, sugar cereal, and candy on a near daily basis. Now I can’t go a day without mounds of fresh veggies without feeling like crap.

And the most important thing I’ve learned is that I’ve learned that health and fitness is a lifestyle—and once you embrace it, you never go back.

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Sweaty Workout Photo Contest Results

 

First off, thanks to everyone who participated in the 12 Minute Athlete sweaty workout photo contest.

I got so many great responses from you guys, and it was way too much fun going through all the photos you sent. Seriously, you guys are awesome and obviously listen to me when I tell you to work hard!

🙂

I plan on doing more contests and fun stuff like this in the future because I think it’s a really cool way for you guys to get motivated as well as connect with some of the other athletes who read the site.

My only regret of this contest is that I had to pick one winner… trust me, it wasn’t easy. I tried to be as unbiased as possible, basing the results purely on how sweaty and exhausted the contestant looked post-workout vs. pre-workout.

With that said, I’m extremely happy to announce that the winner of the 12 Minute Athlete photo contest and t-shirt giveaway is…

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How to Tell if You’re Addicted to Exercise (And What to Do About it)

 

I have a confession to make: I am an exercise addict.

I work out six days a week, like clockwork. Sometimes twice a day if I’m working on a specific skill like pull ups, double jumps or handstands.

Saturday is my rest day, 52 weeks a year (there are 52 total weeks in a year). I hate Saturdays.

I work out every single day on vacation. It doesn’t matter if I’m going to be active all vacation, as was the case with my recent trip to Sunriver, Oregon, a place where pretty much all there is to do is to bike, walk, swim, play tennis, and strike up a game of bocce ball. I’ll work out in a tiny hotel room, an empty field, someone’s driveway. It doesn’t matter what the conditions, I will still work out.

I get anxious when I stay with other people or go somewhere new because I wonder how I’m going to break it to my hosts that I need to work out. As in, it’s not even an option not to.

I can’t even remember the last time I took two rest days off in a row. As a personal trainer, I tell people to listen to their bodies and that if they need to take an additional day off in order to let their muscles heal, to do so. Yet I never take my own advice.

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7 Things Really Fit People Do to Stay in Shape

 

7 Things Really Fit People Do To Stay In Shape

You know that really fit person that doesn’t even seem to try to stay in shape?

The person who confesses to actually crave vegetables and looks forward to her daily workout, yet never seems to obsess about every calorie and eats dessert without even feeling guilty?

That person doesn’t just have really good genes. Whether knowing it or not, she has built up a set of habits over the years that allows her to stay in shape without putting in a lot of effort. And those habits can equal the difference between a really fit person—and a couch potato.

Here are 7 things really fit people do to stay in shape:

1. They don’t diet.

Have you ever known someone in really great shape who was constantly trying out every new fad diet?

Yeah, I didn’t think so.

Because for the most part, fit people don’t diet—they make healthy eating a part of their lifestyle.

While I recommend sticking to an 80/20 nutrition plan, ultimately, the key to staying fit and eating healthy is learning to listen to your body. What makes you feel good? What keeps you feeling full and energized throughout the day? What helps you kick ass during your workouts? What keeps you feeling and looking fit?

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8 Other Cool Things You Can Do With Kettlebells (Besides Kettlebell Swings)

 

It’s no secret that I love the kettlebell swing.

After all, kettlebell swings not only work your entire body with just a single move, they also help increase endurance, power, and both aerobic and anaerobic capacity. And because kettlebell swings have the ability to burn a crapload of calories and have a special ability to burn fat, there’s no question about their awesomeness.

But what if you decide to buy a kettlebell of your own (I like these CAP kettlebells because they’re good sturdy kettlebells with a nice grip, plus Amazon sells them—meaning you can get free shipping!), or find out that your gym has a few available for use… and you want to do more with it than just swing it all day long?

Not to worry. Kettlebells are an absolutely amazing tool to add to your fitness equipment arsenal, and they can be added to pretty much any exercise for a really awesome challenge.

Plus, because of the nature of kettlebells, you’ll never need more than one or two different weights in order to get in a good workout (unlike regular dumbbells, which you should always increase weight with your strength ability).

Here are 8 exercises (videos included!) you can do with a kettlebell at home or at a gym:

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What To Do When Your Workout Motivation Runs Dry

I have a confession to make: I am human.

There are some days when I get up and the last thing I want to do in the entire world is work out.

There are days when my workout is going so crappy, when I feel like I’ve plateaued and know I’m not working as hard as I can, that I just want to give up.

There are days when the last thing I want to eat is yet another salad, another bowl of steamed broccoli, another plate of egg whites and oatmeal for breakfast. Days when I walk by the delicious smelling bakery on my street and want not only one pastry, but two. Days when I want an oversized chocolate chip cookie, a Belgian waffle slathered in whipped cream, a giant, carb-filled Italian meal. Anything but something healthy.

I am human. We all are. And that means that there will always be times when it’s really, really hard to motivate ourselves to do what we know we need to do.

And that’s OK. But if your end goal is to be a fit, healthy, badass human being, you have to find a way to push through it, even when it’s the last thing you want to do.

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12 Minute Athlete Photo Contest and T-Shirt Giveaway

before-and-after

You know how you start out your workout looking great (or, at least, presentable), and by the end of the workout you’re a red faced, sweaty mess?

Well, that’s exactly what you want to happen. Because you know what the saying is, right? If you still look good at the end of your workouts, you’re definitely not working hard enough.

And I think it’s finally time we celebrate this pre/post-workout transformation.

That’s why I’m announcing the first 12 Minute Athlete photo contest of your most epic before and after workout picture.

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80 Years Old, Fit & Inspiring: Graham, the Adventure Seeker

If you had to ask me the one underlying reason I have for being fit and healthy, it’s not for appearance’s sake, or even athleticism, or being able to do 100 burpees in a row.

It’s so that as I get older, I can continue to do all the things I love so dearly: to have adventures, to always have new experiences, to pla, climb, swim, kick and punch to my heart’s content.

Living a long, healthy, active life is one of my biggest aspirations. And I strongly believe the key to accomplishing this is to stay young at heart—and body—for life.

Graham Sayer is the epitome of fitness, health, and adventure. New Zealand born and now living in Australia, he works out 5 days a week and seeks out adventure at life’s every turn. For his 80th birthday, Graham didn’t just have a party to celebrate—he opted to go skydiving instead.

I hope Graham’s story inspires you as much as it did me. His life is proof that if you stay active, pay attention to what you eat, constantly seek out new experiences, and have a sense of humor about life, you’ll never really be forced to grow old.

It’ll take work, and it won’t be easy, but it is possible.

Let’s meet Graham, my new hero.

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