Zakk Colburn Fitness

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Hey guys! its been a minute since I've said hello, but I came across this article that I thought would add massive value to your guy's journey.

Essentially is a calorie control guide, if you're eating out or at a family dinner, this will help you determine your portion sizes using your hand.

In short:
Your palm determines your protein portions.
Your fist determines your veggie portions.
Your cupped hand determines your carb portions.
Your thumb determines your fat portions.

This will help you guys stay on track and dial in the correct portion sizes for your body while on the go.

Check out the full article here for more information.

Forget calorie counting: Try this calorie control guide for men and women | Precision Nutrition Math? To plan your dinner? Isn't there a better way? Yes there is: Just take a look at your hand. Practice calorie control without calorie counting.

Had a really great talk with today about taking action on your dreams. Basically the roadblock we had to debunk was paralysis by analysis.

Far too often (I’m guilty of this myself), we set out for a huge goal, and are quickly devastated at the daunting obstacles keeping us from that goal. We think we need to have all these pieces in place BEFORE we can get started. We feel like things need to be perfect, and we need to wait for the right time. And this leaves us with NEVER taking action and NEVER stepping closer to our vision.

The trick here is to break down your goal in steps.

Stop thinking about how to solve step 5 if you haven’t even gotten passed step 1.

If youre looking to get in shape, but haven’t started on step 1, don’t let step 5 hold you back, you’re not even there yet. Stop getting ahead of yourself. For example, stop worrying about finding the perfect workout split, join a gym first. Then show up.

Solve the problems as they arise. This is also known as Ready, Fire, Aim. Take action first, then break through 1 problem at a time.

This will help make your goals less daunting and more achievable than ever before.

You can have anything, but you can’t have everything. That quote has been in my mind since I was a teen.

What that basically means to me is “Yo, you can have anything you desire in life. But it’s going to cost you. There will have to be sacrifices along the way.”

So that leaves you the question. “What do you want?” What is the most important thing to you in life thats so important, you will have no problem sacrificing the rest.

At the time I heard this, I was graduating high school and sending out applications to colleges. But this quote hit me at a pivotal moment.

What did I want? Listening to my heart I knew what I wanted was to pursue fitness. I knew that college wasn’t going to serve me in the way I needed it to, so I stayed home.

Today, I signed up for a membership to a gym thats 45 minutes away from home. The gym is amazing, and so worth the drive in my eyes. But I know it comes at a cost. And that cost might not be worth it to someone else, which is totally fine.

But you do gotta ask yourself, what do you want. What is so valuable to you that you would have no problem sacrificing for.

I remember having this thought 2 years ago while I was in the gym. I remember it vividly, I was sitting on the leg extension in between my set at 24 hr fitness in san diego.

What would happen if you took an individual who was down on their luck, not living their best life, knew they had more in life to give, and made them commit to themselves for just 2 weeks?

How would their life change? What kind of improvements could be seen in 2 weeks? Not just in their bodies but in their mental health and mindset as well?

What would change about this person if they committed to the gym everyday, ate well, journaled every morning, and read before bed?

I guaruntee you this persons life would change in just two weeks. The external environment might be the same, but the way this person walks through their life would change with intention. They are no longer being pushed around by life, they are now in control of their actions and leading themselves to a better destination.

I remember being so inspired and motivated by this idea. At the time I was still bussing tables at the restaurant I worked at. It was one of the many catalysts that lead to coaching.

The reason why I was reminded of this thought, is because that person is now me. I haven’t been living my best life, haven’t been holding myself accountable, and I’ve felt really down about it (not depressed thats something completely different, but just bleh). My diet had consisted of pizza, beer, and whatever was most convenient, and my actions were directed towards instant gratification (what is the most pleasurable thing for me to do right now).

Thats not the vision I have for myself and I was not congruent with the man I wanted to be.

Something needed to change, but i didn’t know what. Things are great in VA so its not my environment, it was something internal.

I decided to clean up my diet and hold myself accountable. This is me 10 days of conscious eating. I haven’t lost any weight, but I feel so much better. I feel like I got my swagger back lol.

So now I ask you, how would your life change if you committed to yourself for just 2 weeks? What would you do different and what areas would improve? 2 weeks is a blink of an eye in the grand scheme of things, but it is definitely enough time to make a significant change in your life.

Killer workout today! I’ll take this style training any day over the stairmaster 😉 I felt so good after this one. My lungs hurt, was sweaty af, and surprisingly got a pump. But most importantly, I pushed myself beyond the point of quitting and that makes me feel like I did something positive with my day. Try it out, you won’t regret it
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8 rounds of:
20 cal ski erg
20 cal rower
Keep rest times short.

Sometimes, its about the vanity. Yes, vanity can be a good thing if you capitalize on it correctly. I’ve had client calls where I’ve asked people what their goals are, and they say something like “We’ll I want a bigger chest, and arms, and more defined abs, but I don’t want to sound vain”. That always makes me laugh because its normal to be vain. We’re human, we want to feel good about ourselves, we want to be confident. Its not a bad thing to want to desire that. So I always say “Yes, Lets build those vanity muscles, Theres nothing wrong with being confident in yourself”.

Use vanity for fuel and motivation. When I first started in the gym my sole motivation was to look good. I wanted to look good so I can be confident with my own body. I wanted to be confident in my own body so I can stop being embarrassed about myself. I wanted to stop being embarrassed about my self so I could talk to girls (because thats the real motivation lets be honest). But all of these internal changes had to start somewhere. They started with vanity. So start there. Its not bad, in fact it can be used as a tool to level up your own life.

There is a dark side to vanity however, and that comes with arrogance. Don’t be an as***le flexing just to flex. Flex with a purpose and align yourself to a bigger vision. For example, once I saw results I never put myself out there to make others feel bad.

Fitness gave me a purpose, and I want to share that message. But that vision, and purpose blossomed first from my own self vanity.

Its crazy to see the progress that can be made in just 6 months when you implement the right plan and mindset.

The thing I want you to know is that its doable, and its easy. Once you know the fundamentals of strength training, nutrition, and your body then you'll be absolutely unstoppable in your quest for a better body.

Knowledge really is the secret key to the fitness equation. The most common barrier I hear is "I don't know if what I'm doing is right". Well, If you had the right plan, and knew that what you were doing will lead you in the right direction, do you feel like you would be successful in achieving your goals? The answer is always yes.

After knowledge comes accountability. Thats the second barrier. Some people know what to do and how to do it, but they struggle keeping themselves accountable in the longterm. Its easy to sell yourself short. When its 2 AM, your hungry af, and looking at that box of cookies, its easy to tell yourself to have a few and do better tomorrow. Its easy to place your present problems for your future self to handle. That cycle is never ending, and keeps many of you from reaching your full potential. You need to have accountability, something or someone there to hold you to your word.

Lastly, (and if you've followed me for a while you saw this one coming) you need to be consistent long term. Its not a 12 week transformation, its a 12 month transformation. BUT, once the basic habits are set in motion the results just keep coming. The plans I build for my clients typically run short, but what we achieve is knowledge and accountability so that when their time is over, they are able to execute what they've learned for the rest of their life.

I want to help you as well. Spots are now available for my Online Coaching Program. If you feel that right now, is the time for you to declare your worth, and build the body you deserve, then apply on my website at www.zakkcolburnfitness.com

Looking forward to seeing you on the other side

-Zakk

I believe every person has a story to craft and a legacy to build. All men and women have the power to take control of their lives, and lead by example. The goal isn't to undergo just a physical transformation, but a life transformation to inspire and motivate others.

Coaching is my passion. It is my dream to help you transform your habits and mind through fitness and nutrition, so that you can feel happy and confident in your body.

As your coach it is my priority that you see the best results possible. I personally design meal plans and workout programs specific to your goals and needs.

I will guide you along every step of the way, and teach you how to sustain a fit lifestyle longterm.

I specialize in helping my clients lose body fat and maintain a muscular figure. Whether you are a female looking to lose 20 pounds so you can rock that new bikini in the summer, or a male wanting to shred down to show off your six pack, I GOT YOU!