Square One Fitness & Nutrition

Happy New Year! 🥳
It’s the first week of the year and possibly the busiest time the gym will see!
The most popular resolutions are based upon having better health. The biggest difference between those going strong today and those still going a month from now, is the ability to “stick to the plan”. The key is to successful goal setting is detail:
•If you want to start exercising, dedicate certain days that you can set aside time to do it.
•If you want to eat healthier, create a grocery list.
•If you want to lose weight, designate the goal weight.
Creating a conscious goal is an amazing start, but the more detail you can add, the more likely you are to accomplish it!



#2023

CHEAT MEALS?!
The weekend is upon us, so how can we treat ourselves?
Balance & intent!

Here’s the analogy I like to use:
Remember that class you that you put so much effort into all semester that you could fail the final and still pass the class?
🤔
You created that opportunity through dedication and hard work to be able to have a BALANCE of one bad grade to several good ones.
And even though you could afford to fail that one test, that’s usually not the INTENT; you don’t go all semester planning to fail the final exam.

Create opportunities to enjoy a not-so-perfect meal from nutritional BALANCE throughout the week and don’t approach your guilty pleasure with the INTENT of destroying all the work you’ve put in! 💪🏼

Get comfortable being uncomfortable. No one likes the idea of settling nor struggle, but the latter tends to lead to growth.

What weight should I use?
How many reps?

INTENSITY & EFFECTIVE REPS

While appropriate exercise selection and progressive overload are the focal points of most programs, HOW to train is often overlooked.

The load isn’t as effective with poor form and the number of reps isn’t as effective if only done to completion.

Learn to train with proper intensity throughout your program and how to practice effective reps; these are the reputations between struggle and failure. While these are often limited to less than a handful, they involve more motor unit recruitment in the muscle as well as slower contraction velocities (which means more work)!

We tend to struggle to FIND time for the things that aren’t important to us; we MAKE time for those that are.

MAKE some time for YOU! 💪🏼

Muscle development made simple? Be sure not to overlook the last one!

🔑 Exercise!
(Selection & Efficiency)
Yes, we still have to sweat a little to build muscle, but try to take a “smarter, not harder” approach. In an age of optimization, don’t catch yourself hyperfocused on targeting specific muscles over efficient or sport-specific movements for your goals. One a proper program is in place, discipline of exertion and ex*****on of the movements will do more than the relative load itself.

🔑 Nutrition
(Not just macros!)
Caloric balance and meeting macronutrient goals are important! Equally important is understanding how our bodies use and store these nutrients throughout the various activities of a day in order to optimize exercise or prepare for recovery.

🔑 Rest & Recovery
(Most underrated!)
While this topic is usually well understood, it is most overlooked. If you are practicing progressive overload and solid exercise selection/ex*****on, getting proper nutrition, and still not seeing the results you’d like, I’d be willing to bet you’re not allowing your body enough rest.
Don’t rush the process, trust the process! 💪🏼

Lack of ex*****on and the swelling of comfort.

Over the last year I’ve caught myself guilty of these two, personally and professionally, more than I’d like to admit.

I’ve had an extremely “busy” hiatus here and finally saw a video that resonated saying, “being busy is a convenient excuse to avoid doing the things you’re afraid to do.”

Even in the time it’s taken to come around to posting, I often caught myself hesitating over insignificant variables:
•What photo should I use?
•How should I phrase my message?
•What hashtags should I use?
•How much interaction will it receive?
•How should I follow up?

All things minuscule to the action of getting a message out there and executing. So for those who needed to hear it, I hope this helps you get up and go after it! 💪🏼

It’s what you do when no one is watching, that’s when it really counts. Just know, we’ve got your back! 💪🏼

Happy y’all!

Preparation, we all know is the key to success, but is often taken for granted. 🤔

Whether it’s in performing an exercise, a task at work, or just getting ready to take on our day, we often skip the steps that we have used to create the success we are trying to replicate. 🔍

Don’t hesitate to take a step back, and master what you already know, in order to leap 3 steps forward! 🏃‍♂️

⚔️Consistency of Execution⚔️

There are 3 core elements to this ideology that separate the top performers in any field:

🧠 Knowledge of the correct steps to drive the expected result.

🔨 Doing those things consistently, day after day.

🧰 Continually sharpening your skills and finding more efficient methods.

🤔 Start replacing your “should”’s with “need to”’s and attack you’re day!



*****on

🔐 DON’T FOCUS ON WHAT YOU CAN’T CONTROL!
It will only take yourself time and energy away from things you could be doing to actually make an impact on yourself and others around you.

⏳Acceptance is a part of life that everyone struggles with at some point, and that’s OK!
What’s not ok, is to stress and worry so much that it cripples your productivity.

⏳Don’t focus on the outcome of a situation, but the factors you can directly have an effect on.

⏳Try your best to be a good example for others to follow your influence.

⏳Identify your problem and fears, and practice good problem solving.

⏳Have your goals, but more importantly have a plan to go about achieving them!

Happy Monday y’all, hope this helps you start your week off right! 💪🏼

PROUD TRAINER MOMENT! 🚨


Just over a year ago, a good friend of mine reached out after a daunting doctor’s visit. This along with other family tragedies made him and his wife (updates coming soon) determined to take more initiative in their health.

Now in the best shape of his life, David is down over 65 lbs and has reduced his body fat percentage over 20 points and is sitting at 16% (literally lost more than half of his body fat)!!

He recently revisited the same doctor who almost failed to recognize him. On top of looking and feeling great, David has been taken off his high blood pressure medication and continues to be his healthiest self.
Super proud of you, my dude! 💪🏼😢