Joey Catizone

As a coach the hardest thing to get my clients to do is take the before picture. 📸

I get it. They’re coming to me because they aren’t happy with the way they currently look so why would they want to take a picture of themselves.

But the before picture is a great way to look back at how far you’ve come when you feel like you’re not making progress.

It’s also a great motivator. Once you take the picture you make a commitment to yourself that you are no longer going to be that person.

Use it as motivation to continue to put in the work so you become that better version of yourself. 🚀

Most importantly you want the before picture to be able to compare your results to once you accomplish your goals. 🏆

This is my progress from when I started my bulk/re comp in January to this morning (currently 1 week into a cut)

My goal was to put on some muscle and build strength 💪🏼

I ate in a 10% caloric surplus for 11 weeks, and then ate at a caloric maintenance for 4 weeks.

Resistance Training 4x/Week 🏋️‍♂️
Cardio 2x/Week 🏃🏼‍♂️
1 Rest Day 🛌

My goal now is to cut and lose some body fat while maintaining my muscle.

So far 1 week in im down 2lbs ⬇️

I’m aiming to lose about 1-2lbs per week for sustainable fat loss 💯

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Congrats to my sister on officially becoming a Doctor of Physical Therapy! Proud of you fam 🤙🏼 🎉 @ Sacred Heart University

Great weekend at the Program Design Intensive! Learned a ton, met some awesome people and got some fitness in 💪🏼

We will definitely be back for the next one 💯🤙🏼

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Not sure what foods you should be incorporating in your diet? 🤷🏼‍♂️

Save this post for some good sources of protein, carbs and fats! 💪🏼

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One of the things I do to help myself stay on track is mapping out my entire weekly schedule into blocks of time.

I do this every few months or so depending on what I have going on.

I’m a visual person so this helps me see where/how I’m spending my time.

It also helps stay organized, because if you know me you know my mind likes to be all over the place going 110mph 🥴

If you want to increase productivity and “find more hours in the day” give this a try!

It will help you realize how much time you’re wasting and where you are wasting it!

Once you figure that out, start to cut out the wasted time and replace it with the positive changes you want to make 💎

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Mindset Gains 🧠 💪🏼

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A common mistake I used to make when I first started working out was that “more was better”. Meaning more workouts, longer sessions, less rest days etc.

As a result that left me burnt out, unmotivated, frustrated and sometimes injured.

The reality is that yes, our training is important , BUT what we do on a daily basis in the hours we spend OUTSIDE of the gym greatly outweigh what we do in the gym.

Here are some things you can do if you are feeling frustrated and not seeing the results you are looking for!

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