Derek Colvin - Coach

Derek Colvin - Coach I specialize in helping Everyday Superheroes like you discover the SECRET to unlocking your hidden s

I specialize in helping Everyday Superheroes like you discover the SECRET to unlocking your hidden superpowers of happiness, energy and confidence! If you're a BEGINNER, I'll teach you everything you need to know to be CONFIDENT in the gym!

I'm sure some people are actually right more often than wrong (I like to think so anyways πŸ€·β€β™‚οΈπŸ€£πŸ˜‚) but even if you are on...
01/06/2021

I'm sure some people are actually right more often than wrong (I like to think so anyways πŸ€·β€β™‚οΈπŸ€£πŸ˜‚) but even if you are one of these incredible people that is almost always right πŸ˜‰, it will serve you well to question the thoughts that your brain puts in front of you.

If you're like most people, it's easy to slip into believing the thoughts in your head without questioning them.

There's an old sales and marketing saying that says that people can reject ideas you are trying to sell them, but they can't reject conclusions that they come to on their own.

regardless of whether the fundamental truth is any different we naturally believe our own thoughts and ideas much more than external ideas and concepts.

often times this is good because it allows us to filter out a lot of junk, however when yourself talk is overwhelmingly negative because of bad childhood experiences or whatever other past hurts have led you to think harshly about yourself, it can be counterproductive and keep you stuck in unhealthy patterns.

Likewise, many biases that we as humans get stuck in are based on us not questioning our own conclusions and thoughts enough. We think we see the world accurately, and everyone else is wrong, however quite often it's a mix of both.

Question everything, including the thoughts that come from your own head 🀯

Just in case you need to hear this right now on whatever journey you are on...
01/05/2021

Just in case you need to hear this right now on whatever journey you are on...

I missed my workout yesterday (crazy busy day with appointments), so I did it right today. First thing before anything e...
12/30/2020

I missed my workout yesterday (crazy busy day with appointments), so I did it right today. First thing before anything else had a chance to get in the way. Short sweet and complete.

6 MINUTES:
20 split squats per side (50% intensity)
20 inverted rows (10 reps in reserve)
20 pushups (10 reps in reserve)
5 plank position knee to elbow/side (3-5 reps in reserve)
20 single leg hamstring raises (5 reps in reserve)
20 leg assisted ring chinups (5 reps in reserve)
3 rounds of forward and back crawls 5 steps per hand (2 rounds in reserve)

This is actually a slightly modified version of the original 5 minute fat loss workout when I first put together this program for myself. (It was the first half of this workout repeated twice.)

I didn't kill myself (in fact my performance was kind of low because I didn't drink enough water when I first woke up.)

I didn't need much time (this post is taking longer to write them the workout)

I didn't make myself dread tomorrow. (How you feel about your next workout is actually more important than the current workout you're doing because consistency matters more than intensity - intensity is important, but only once consistency is happening)

I didn't wait for later. (A key rule if you're someone who often gets busy and misses workouts)

I did refresh my brain. (I woke up super tired, stressed and overwhelmed this morning because of two long days and all of the work still remaining)

I did enhance my health.

I did give myself an early win to break the overwhelm and start the day with momentum.

Some days it's a walk, some days it's simple bike intervals, some days it's a workout like this, other days it's literally 2-3 exercises.

But every time it makes me feel better. (That's the key to sustainability)

P.s. I will note that this is not my ideal, I'd much prefer to be doing 30 minutes, but it's far better than nothing at all and sometimes you need to do the next with what you've got at your disposal, so don't be perfect, just get it done! πŸ‘Œ

[Input Wanted]I'm thinking about starting a FREE 7-Day permanent results challenge.Instead of the typical 7-Day nutritio...
12/29/2020

[Input Wanted]
I'm thinking about starting a FREE 7-Day permanent results challenge.

Instead of the typical 7-Day nutrition and workout challenge that really doesn't end up helping anyone unless they sign up afterwards, I've been contemplating running a 7-Day challenge that works on some of the deeper mindset, habits and beliefs. This would be done with worksheets and education that will help to create long-term sustained results and permanent changes to your fitness and health regardless of what workout and nutrition program you follow afterwards.

This is not a fitness and nutrition program but rather a program to help you become aware of and change the deeper underlying factors that make it impossible for any nutrition or fitness program to work for you.

The truth is many nutrition and workout programs will work, however most of them do not come with the necessary habit, belief and mindset work necessary to get results because habits mindsets and beliefs are not sexy topics that people want to sign up for.

If you are someone who's tired of the hamster wheel of seven day challenges and 30-day resets, this could be the perfect thing for you.

If this sounds like something you might be interested in, comment "interested" below or send me a message and I'll get you details if it ends up going ahead :)

[Input Wanted]I'm thinking about starting a FREE 7-Day permanent results challenge.Instead of the typical 7-Day nutritio...
12/29/2020

[Input Wanted]
I'm thinking about starting a FREE 7-Day permanent results challenge.

Instead of the typical 7-Day nutrition and workout challenge that really doesn't end up helping anyone unless they sign up afterwards, I've been contemplating running a 7-Day challenge that works on some of the deeper mindset, habits and belief worksheets and education that will help to create long-term sustained results and permanent changes to your fitness and health regardless of what workout and nutrition program you follow afterwards.

This is not a fitness and nutrition program but rather a program to help you become aware of and change the deeper underlying factors that make it impossible for any nutrition or fitness program to work for you.

The truth is many nutrition and workout programs will work, however most of them do not come with the necessary habit, belief and mindset work necessary to get results because habits mindsets and beliefs are not sexy topics that people want to sign up for.

If you are someone who's tired of the hamster wheel of seven day challenges and 30-day resets, this could be the perfect thing for you.

If this sounds like something you might be interested in, comment "interested" below or send me a message and I'll get you details if it ends up going ahead :)

04/02/2020

Did you get out for some fresh air today?

One of the big features of our high performance fat loss program is getting daily structure and routine.
..and now with everyone working from home it's more important than ever.

If you need some help getting structure and routine in place so you can get in shape, get more confident and be more productive, send me a message and we'll set up a no pressure strategy call to see if any of our programs are a good fit.

03/31/2020

Overthinkers Listen Up!
If it's easy to do, it is also easy NOT to do.β €
β €
One phrase I like to tell myself, staff and my clients is this:β €
β €
"Don't think just do".

(I literally just told someone this tonight ha)

It is SOOO easy to convince yourself why you shouldn't do something.

Don't let the overthinker in you win. The SECOND you have the tiniest bit of action, GO!!

Don't give yourself a chance to talk yourself out of it. When it comes to staying comfortable, being lazy or taking the way way out, you're way too persuasive!

QUICK FEEDBACK:What's the biggest thing on your mind right now? (I.e. What's the biggest problem you see our there? Wha...
03/31/2020

QUICK FEEDBACK:
What's the biggest thing on your mind right now? (I.e. What's the biggest problem you see our there? What do you want to see happen in the world in the next 30-90 days? What about in your own life?)

For me, the things that are heavy on my mind are protecting the healthcare workers and those who are most vulnerable and making sure I take advantage of this time off and come out of it better for it. (I.e. Maximizing time with Rachel and my new son, taking care of clients, developing new services while were forced to be out of the gym, etc.)

I'd love to hear what you're focused on right now. Let me know :)

03/30/2020

99% of people who struggle to get in shape (totally arbitrary estimate, not actual percentage), struggle because they've mixed up their standards.

They have high standards (and judgement) for the past and get down on themselves, but then have low standards (and weak actions) for the future.

As a result, they feel like sh*t about themselves AND they fail to get results because they're so busy feeling awful that they don't plan for next time. They just sit in guilt and shame and think they're a terrible human. It's awful and it pi**es me off that so many of us have been conditioned this way.

It's not right and it doesn't work.

You succeed with momentum. To have momentum you can't he dwelling on how much you suck for screwing up yesterday. Sure, it would be great if you hadn't screwed up, but you can't change that now, so focus on what you did well and commit to doing better going forward.

That's what you can control.

And if you keep it up, improving 1% each day, you'll have exponential growth.

So forget the past. Adopt a goldfish memory and set your sights on the future 🎯

You've got this!

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