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What Happened?

This is the post excerpt.

So anyone who read my about me section knows that I was super competitive with hockey from the ages of 16-21. With that being said, it wasn’t a challenge to stay healthy and fit because of the amount of training that went into every single day of my career, even though my diet was never great (with the exception of when I played on teams with mandatory diets). As a kid my mom never forced me to eat foods I didn’t like (God bless her), which ultimately doomed me to eat like a child for my entire life. Playing hockey was always great because I was always in shape and didn’t need to worry about my eating habits. On the contrary, it kept me from putting on weight even when thats what my goal was. I was always around 180 pounds with a goal of reaching 200. I never reached my weight goal playing hockey, but being in college sure did the trick. Not the 200 pounds I had envisioned for myself. Freshman cafeteria food added up pounds quickly and did not stop. #DadBodSeason

Pro Tip

Hey guys, i’ve been meaning to share this little pro tip for a while now I just haven’t had the opportunity. This is more for athletes striving to make required benchmark goals, but a useful tip nonetheless.

When I was 19, I had just made my first junior hockey team in Rochester New York. The summer prior to the season, each player had required benchmarks to get to for specific exercises like bench press, squat, pull ups etc… At the time, I had just began working out and was not very strong. I was bench pressing about 185 pounds, which was a little over my body weight. This is typically a good thing, however I was required to reach a 250 pound bench press by the beginning of training camp in August. I worked super hard all summer, but a few days before training camp I was still struggling to life 245 pounds. It was at that moment in the gym when my mentor told me that flexing different parts of your body while lifting could add an additional push to your lift. Sure enough, I tried the tip and it added an instant 10 additional pounds to my lift.

When it comes to lifting, there is always small techniques you can implement in order to get more out of your workout. Check out @Scotthermanfitness on youtube for all the best lifting tricks and tips!

You v. You

Hey guys, hope the holiday season isn’t getting in the way of your goals too much. I know this time of the year is tough to stick with your routine, but I have faith in all of you! When this time of the year rolls around people start to make excuses that the new year is just around the corner and everything is just going to change when January 1 hits. It’s important to know that you don’t have to wait for the new year to start working towards your goals, and the only thing standing in your way is yourself. Life is always going to be a constant battle, and I don’t just mean physically. You have to challenge yourself both physically and mentally. My buddy Chipsfit_conto has been releasing all kinds of inspirational and educational videos on his new youtube channel called Destined 4 Greatness (D4G). Be sure to check it out and stick with your goals!

“If it doesn’t challenge you, it wont change you” – @Chipsfit_conto

End of Semester Turmoil

Well everyone, that time of the year is here. The end of the semester is upon us and final projects and exams are just around the corner. I know it gets busy and you’re strapped for time and lacking sleep. I myself don’t feel too great about this past week. I think I got about 20 hours of sleep total and I’m almost positive that my body is almost entirely composed of fast food. Don’t freak out if you’re feeling like I am right now. These things happen, especially around the end of semesters. I’m here to tell you that everything is going to be alright. One day, even one week is not going to ruin you. It’s important to know that sometimes life happens. With that being said, it is equally important to not let life form new habits. Do not let a week of bad eating and exams turn into a month. Just because you miss a week at the gym does not mean you can take two weeks off. Life may get in the way, but always challenge yourself to make the best of every day. I know some of these workout accounts I post are cheesy, but just by following them increases your chances of reminding you of your goals and reaching them. @FitnessMotivationArt posts motivational fitness artwork every now and then. If you see it, it won’t physically help, but it might inspire you to get back on track.

Make It Work

One of the hardest things for me now that I’m in college is finding the time to put effort into your conditioning. The two hardest things for me personally are meal prep and making time to get to the gym. The key to everything is sleep. Not only is sleep important to be healthy in general, but it also is the key to feeling good and making time. With that being said, changing your sleep cycle could make a tremendous difference. Going to bed early enough to get 8 hours of sleep and still be up with enough time to work out, eat and get ready for your day will make all the difference in your life. Not only will you feel better, but it will make your day exponentially longer, giving you more time to be productive. Just remember; a body in motion, stays in motion. If you have been following along with @chipsfit_conto he said it best when he said, “There is something about getting better while the rest of the world sleeps”.

Mix It Up

In my last post, I talked about the importance of mixing up your workout routine. A great way to do that is to incorporate partner workouts. Now personally, I prefer to workout by myself. Not only does it give me freedom to do as I please, but it also takes some of the pressures off of working out in front of people. Although this is true, partner workouts opens up a whole new realm of workouts. It allows you to use a second set of hands and really challenge yourself. I know I just said I prefer to workout by myself, but partner workouts are super fun and engaging. I recommend finding someone who shares your goals, however even if they don’t, these types of workouts often provide extra motivation in addition to creating a fun workout atmosphere. These workouts create a sense of competition that really help to push you and your abilities to the next level. Trust me (or don’t)! If you have no clue what a partner workout is don’t fret, they are easily accessible via google search, workout apps and social media channels. Be sure to give it a shot. Happy lifting!

Mix It Up

If you have been working out and not seeing results there are a number of things you could be doing wrong. Most experts typically look to diet first, however one of the major aspects that often get overlooked is the routine itself. Many people are guilty of falling into the same exercise routine week in and week out. Ideally, you should be incorporating numerous different exercises into each and every week. If you use the same lifts over and over again it can cause your body to become complacent. It is very important that you incorporate different exercises to keep your body guessing, which is the best way to challenge yourself and build new muscles. If you don’t quite know how to add new and exciting workouts, the app store has hundreds of apps that will help to educate you on the fundamentals behind new workouts. Cruise the app store until you find one that works for you personally. This is also a good way to stay on track with your goals!

Hey all. The end of the year is nearing, and it’s important to see how far you have come. Without setting goals for yourself it can be challenging to monitor the progress you have made. Which brings me to the point of this post: set goals for yourself. New Years resolutions are commonly made yet quickly forgotten. Here are a couple helpful ideas to help you stick with your resolution goals:

1.) Write your goals down. I know it sounds cheesy, but writing your goals down will give them more meaning to you and harder to forget about.

2.) Put them somewhere you pass by often like a refrigerator or wall by the front door of where you live. It reminds you every day of your goals and also in a way guilts you into working towards them.

If you struggle with sticking with your goals or even setting them to begin with, check out project life mastery on Youtube, or go to their website at http://www.projectlifemastery.com for helpful hints and goal setting workshops!

Cardio Is Key

Another key thing I want to touch on today is cardio. Cardio is by far my least favorite thing to do. Or it was before I learned a smarter way to do it. A lot of people kill themselves in the gym running on the treadmill for hours and theres just no need for it. Running on the treadmill wastes time and it wont help you reach your goals. Cardio should never take more than about 30 minutes and it can be something as simple as taking a walk when you wake up. Just remember before you get on another treadmill that there are smarter ways of doing cardio. If you don’t believe me look no further than youtube. Youtube one of the most informative platforms available because it is absolutely full of people who want to help. As a matter of fact, I encourage you to do your own research. Happy gains (and losses)!

Who Cares

Today I wanted to mention a couple things about the gym that I think is important for everyone to realize. The most important thing to understand about the gym is that everyone has to start somewhere. I meet people all the time who are intimidated by going to the gym because they aren’t as strong as they’d like to be and they don’t want to look stupid trying to do small amounts of weight. This takes me to my next point – PR’s (personal records) are just that; PERSONAL records. People don’t know, nor do they need to know how much weight you can lift. Rarely do people work out with the maximum weight they can use because its just plain stupid. Sometimes (most of the time), it is much more beneficial to use significantly less weight than you are capable of. So just remember, the gym is personal and there is no need to compare yourself to anyone else by how they look or how much you can lift. Today I also want to encourage everyone to check out one of my favorite personal trainers in Knoxville. His Instagram account is both inspirational, and educational. Find him at @fivestarrfit or visit his website at http://www.fivestarrphysique.com

October Vibes

October has come and nearly gone. Here in Knoxville, we have just begun our transition to the cold weather. Cold weather can be difficult when it comes to being pro active and exercising, which is why today I am going to stress the importance of stretching and doing it correctly. When cold weather rolls in everyone knows the feeling of achy joints and muscles. It is super important to make sure your body is warm before stretching. Stretching cold muscles is a recipe for tears and strains. With that being said, don’t forget to stretch in general. This does not mean you need to set aside an hour for yoga. Set aside 10-15 minutes in the gym for stretching. It hardly takes any time at all and your body will thank you later. Not only does it help to prevent injury, but it will drastically increase your flexibility. For more tips and stretching tricks be sure to visit eHow Fitness on youtube!