Best Goal Setting Tips to Dominate 2018

2018 is going to be a big year. I’m beyond excited and although I’ve covered goal setting on this blog before, I thought I’d share some of my favorite resources and articles for goal setting so you can get a find the right approach for you.

 

How to Plan and Dominate 2016

If You Don’t Believe In Setting Goals, It’s Because You Don’t Know How To Do It

What’s Your 20 Mile March? – from artofmanliness.com

Establishing Goals for Life – from artofmanliness.com

Truth Behind Your Goals (Career Building Habits) – Elliott Hulse video

5 Simple Steps to Staying Focused on Your Goals – from earlytorise.com

Stop Multi-Tasking and You May Reach Your Goals – from John Doe Bodybuilding

Fighting Mediocrity: Mindset and Goal Setting – from average2alpha.com

Use This 7-Column Goals Planner gSheet to Achieve Your Passions

The Ultimate Guide to Successful Goal Setting

 

Do you have a favorite blog for goal setting? I’d LOVE to read it! Leave a link in the comments!

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Homemade Pumpkin Spice Latte Recipe

Ah, fall time. Pumpkin everything is in full force at every store across America. (Full disclosure: I love everything fall-flavored.)

However, a lot of it is not good for our fitness goals.

Did you know the grande pumpkin spiced latte from Starbucks has 49 g of sugar and 380 calories?

I’m not saying they’re “bad”, because that’s a big blanket statement I rarely like to put on foods. However, there’s lot of ingredients in one from Starbucks, and not a single one of them is even pumpkin. I mean, come on.

Cut the calories and the extra BS by simply making one from home.

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That’s my recipe! P.S. I’ve been sharing more recipes on Instagram, so you should follow me there.

In case you can’t see the picture, you simply brew coffee, then add:

  • 1 tsp of raw (preferably organic) pumpkin
  • Nutmeg (season to taste)
  • Cinnamon (season to taste)
  • Cream (as much as you prefer)
  • Sugar (as much as you prefer)

That’s it. You can adjust and add as much as you like depending on how strong you like certain spices or how much sugar you want.

Even if you add quite a bit of all the ingredients above, it would still be hard to come close to the sugar and calorie content in one from Starbucks.

Update: Jim Stoppani’s No Limits Challenge

If you’ve been around this blog for any amount of time, you’ll know I’m a big fan of challenges.

There’s something to staying accountable, sending in pictures every week, and staying on schedule. That’s also why a lot of people hire trainers, so they can have that kind of accountability.

This isn’t going to be a long post, just an update. Some people have messaged me like “R U ALIVE?” and to be honest, some says I’m not sure. I quit coffee for a day last week (lololol, I know, a day) and regretted it immediately. (If you do want to stay updated, come say hi on Instagram!)

If you have a problem staying consistent (a problem most people have), few things beat a challenge to stay focused.

Fitness is the things that keeps my entire life on track. When I’m lifting, things are going well. When I’m not, I’ve noticed I seem to struggle to stay organized and focused. I’m not sure if it’s the consistency or the stress relief that comes from lifting every morning, but it’s just one of the to-do’s that’s part of the foundation of a happy life for me.

I’m not sure if I’ll be updating the challenge weekly or just do a wrap-up at the end, but either way, you’re welcome to join me!

What You Need to Know About Fish Oil

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Most of us are aware that fish oil is good. It helps your joints, your brain, reducing risks of diabetes, arthritis, it can help your mood… the list goes on.

However, in my never-ending quest to call out the supplement industry on the amount of BS they sell consumers, there are so many horrible fish oil supplements out there.

Right off the bat, according to Labdoor, most fish oils are not even accurate in their labeling. Take a look: here. I’m not a fan of wasting money, and I’m sure you aren’t either. If one of the supplements you take is at the bottom of the list, don’t buy that brand again.

Keep in mind, Labdoor mainly tests for label accuracy and chemicals that hurt your body in the supplement. That DOESN’T mean the ones at the top of the list provide enough omega-3’s, it just simply testing if you are getting what the label says you are.

So, don’t just go to the top of the list and assume those are the best there is.

Why you need omega-3’s

Your body can’t produce omega-3’s. It’s something you need to get in a supplement. Of course, ideally you’d be getting it from your food each day, but not everyone can afford eating quality fish each day. Not to mention, a lot of fish is farmed (which can be good or bad depending on the fish), has mercury, or the label is lying. (Source #1, Source #2.)

^ Seriously, though. You should read those articles. As a passionate sushi-eater, it makes me livid. I haven’t figured out how to guarantee that your fish is what it says it is, but the day I do I’ll be blogging about it.

The benefits of omega-3’s

“University of Pittsburgh researchers recently reported that in adults age 35-54, the higher their blood levels of DHA, the better their performance on tests of nonverbal reasoning and mental flexibility, working memory, and vocabulary.” Source.

Fish oil can also help your body fight against air pollution. Source. For me, this is huge. I live in Denver and am moving to Los Angeles within the next year. Both cities have horrible air pollution, basically where the recommended level is “Don’t go outside” every single day. (Yeah, you won’t find that on a travel guide.)

For lifters, fish oil has also been shown to help with muscle-building. Scientists aren’t exactly sure why or how, but they believe it has something to do with assisting muscle protein synthesis.

How much you need

Generally, you need 1,500 mg of DHA and 1,500 of EPA per day.

Now, when you look at most fish oils, they barely have ~100-150 DHA per pill. So yes, you’d need to take a lot of pills to get your daily amount. Also, most brands will make claims like, “Doctors only recommend 300 DHA and EPA a day,” which is not true. They just want to claim their amount is right.

How can they do that? “The FDA does not regulate omega-3 dosages, and the manufacturer is responsible for determining that the serving sizes recommended are safe for the public. FDA approval is not needed to sell any dietary supplements containing omega-3, provided these ingredients were approved for use before 1994.” (Source.) THIS is exactly why I eye-roll at so much of the supplement industry.

However, there are also rarely any pills with an equal amount of DHA and EPA, so you basically are stuck either overdosing or underdosing for each.

In case you’re like, “WHAT DO I TAKE?”, I take Jim Stoppani’s Omega Jym. I’m not linking it because I don’t want anyone to think I’m getting some kind of monetary kick back for writing this. That’s truly what I take. In 4 pills I get everything I need daily and on days where I go on a sushi binge or eat fish, I cut back.

What else you need to know

You can also take your fish oil in liquid form. Not everyone can or likes to swallow pills daily. Here’s some info on liquid vs pill fish oil.

There are also vegetarian options out there for omega-3’s, but that would require additional research depending on what you’re looking for.

Be sure to read the entire label. Most companies include other BS into their supplements.

For example, a quick google search of algae omega-3’s as an alternative brought up a pill that has carrageenan and caramel color as additional ingredients. You just want a fish oil, why do they feel the need to add an essay of other ingredients?

My goal is always to arm you with the information, research, and studies you need to know so you can make the best decision for you and your health.

Tips to Start Working Out When You’re New to the Gym

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Starting a workout can be daunting when you’re still trying to learn your way around the gym.

There’s muscle heads all over the weights section and you feel so awkward and out of place. Plus, they’re intimidating. It’s hard to lift next to someone curling 30 lb. dumbbells when you’re there with your 10 lb. weights trying to not hurt yourself.

At least, that was my experience.

I felt like a tiny little delicate toothpick in this sea of muscle trying to not get in anyone’s way, so I know how awkward that beginning can be. Not to mention, I made every single beginner mistake possible, which helped when I was trying to guide clients to avoid the same mistakes.

How beginners approach the gym can make or break their gym habits from then on, so let’s discuss how you can do it right.

Find someone who can show you the ropes

This isn’t always easy, because finding someone reliable to work out with is a borderline impossible task, but if you can find someone who can go with you even just a few times to show you the basics, that can be a huge help.

An alternative to this is to hire a trainer. Trainers are rarely cheap, but if you want to force yourself into a commitment and stick with it, it’s a good idea. A lot of big gyms will give you one free training session to test the waters. Be ready for a heavy pitch at the end, but at least it’s a way to get you going.

Commit to the small

While most beginners want to start off with the “best” program available (and it’s a good intention!), the problem is that most of those programs are extremely complicated for a beginner.

Through the years, I’ve discovered that most beginners rarely stick to a program that requires them to spend an hour or more in the gym. Once someone is too sore from a strenuous program, they quit. Instead, focus on simple movements that build up your stamina as you go.

My first program only had about three exercises, which I followed for two months. Then, I went to a program with about six exercises for a few months. That’s how I finally stayed committed. Before that, I’d make it complicated, get sore or injured, quit, and do it all over again in a few months.

Learn one substitution for each muscle area

 

For example, if the 20 lb. weights you need for a dumbbell curl are taken, you can go to the rope curl.

It’s not a perfect solution, but it’s a good way to start. One awkward part of starting in the gym is working around people, asking for weights, and waiting your turn. When you can bypass that and get right into another exercise, it won’t get in the way of your flow.

I was also a little more awkward starting out than most people might be. Imagining asking some dude who was 250+ lbs. when he was done with the 25 lb. dumbbell was just too much for younger me, so I kept it simple. You might not be as awkward as younger me was, so do what works for you.

However, the substitution trick helps no matter your experience level because sometimes equipment will be taken or broken and you’ll need to switch it up.

Mentioning that, my stair climber broke at my gym and I’m heartbroken, you guys. Heartbroken.

Find off times and off seasons

After working at a gym, I can tell you the busiest times: First two weeks of January, two weeks before any local college’s spring break, before summer, and before Halloween.

Those were always the times that the cardio machines would be packed, we’d need extra staff on hand, and it was just a zoo overall. From there, after work hours were always crammed until about 7 pm.

When you’re starting, going into a gym where you have to wait 10+ minutes for a bench can be daunting, so if possible go in the off times. When I was first starting out, I started going to 24 Hour Fitness at 11 pm because I had almost everything to myself.

Do not ego lift

This is the top mistake I see new lifters make: they want to impress that hottie in the gym, so they lift way beyond capacity and hurt themselves or make some other silly mistake.

I’ve ego lifted a few times in my life and I certainly did not forget them because they all ended up embarrassing. Having to crawl out from a weight you are failing at lifting is a horrible feeling, especially when you were way off.

Those are my biggest tips for any new lifter. Don’t be scared. Go get it.

– Jackie