Gym Rats Fit

Motivation Is Like a Muscle, It Needs Repeated Training . How hard do you push yourself to get motivated? .... Aiming to do something and motivating yourself are two different forces of upkeeps. Motivation is what keeps us going despite hurdles and obstruction coming our way. It’s the internal drive to develop, produce, achieve and keep moving forward. When you are close to quitting your aim, you just need some motivation. . Motivation is like a muscle; you need regular exercise to strengthen it. How well motivated are you now? Motivation increases your productivity. It guarantees a path of success. Here are seven steps to maintain your motivation. It simplifies the ambiguous task of regular self-motivation . . Step 1: Set small and measurable goals (small goals are achieved within a short period, therefore offering a strong motivation itself) . Step 2: Develop a mantra (statement that resonates you) . Step 3: Commit publicly (share with your friends for increased support) . Step 4: Create your own routine and rituals . Step 5: Be a good mental debater . Step 6: See your goals literally . Step 7: Face your fears . How do you stay Motivated? . #motivation #motivationmonday #staymotivated #neverfear #igdaily #igmotivation #igers #photooftheday #photography #tips #trainthemind #keepgoing #ready #getfitdontquit #gymratsfit #gymratsfam #gymratsfam See more

Flashback Friday . . These photos were taking exactly 6 weeks apart, no joke! I was getting ready for a show and my coach at the time said If you want to place, your gonna have to work extremely HARD!... . So that’s exactly what I did, I set a goal for myself to compete in a men’s physique show, but I had no idea what a huge sacrifice I committed too. I wanted to give up constantly because of how much work it took everyday. Constantly cooking and measuring my food, training 1-2 hours every single day, and eating the same boring foods day after day. . But what I learned in the process was that if I wanted to succeed, I needed to work hard at feeling uncomfortable because if it was easy the reward wouldn’t have value. . I value the road to success because it helps us to grow stronger, gives us the drive to never give up and teaches us patience. . #flashbackfriday #flashback #gymrats #gym #weightloss #igers #igdaily #igpicoftheday #igfitness #fitness #shredded #leanmuscle #muscle #competition #competitor See more

Thursday’s Training Tips . What type of training do you use to lose weight/body fat? . Here’s My Top 5 Tips... . 1Use Multi-Joint Movements: . Multi-joint movements like squat, deadlift, rows and step-ups use more muscle which increases your energy expenditure. These exercises will burn more calories and increase muscle mass for a high metabolic rate . 2Train Upper/Lower Body Together . This will allow for moving heavier weight at a faster pace, due to the lack of fatigue of a specific muscle group . 3Incorporate Sprints & Modified Strongman . If your new to sprints try 8 seconds on, 12 seconds off for 15-20 minutes. Modified strongman circuits with farmers walk, tire flips and sled pushes are all great for burning a ton of energy in a short period of time . 4Be As Active As Possible . Simply moving more everyday will increase your daily energy expenditure. Try taking longer walks, play catch with your kids or riding bikes with the family . 5Increase Training Volume . Training at least 3 sets per exercise will get you better fat loss results because it is best for increasing muscle mass and it causes a significant metabolic disturbance, raising metabolic rate . #fatloss #fatlosstips #fatlossjourney #fatlosshelp #weightloss #thursdaythoughts #thursdaymotivation #motivated #motivate #motivation #training #bangforyourbuck #gymrats #strength See more

Do you crave foods or snacks late night? - Snack cravings are a dieter’s worst enemy. Cravings and lack of physical exercises are the top reasons why many people find it hard to lose weight - Here Is What You Should Do... - Eat proteins - Eating lean protein reduces appetite, which keeps you from overeating - Plan your meals. - Know what you’re going to eat and at what time to eliminate uncertainty and spontaneity issues - Eat spinach extract - Spinach extract is obtained from spinach leaves. This type of vegetable delays digestion as well as reduces cravings and appetite for many hours - Eat balanced nutritious meals - Lack of nutrients and hunger causes cravings; don’t wait until you are too hungry to eat. Find a healthy snack between meals - Implement mindful eating - Mindful eating helps you in developing your eating habit awareness. It also controls your emotions, physical sensations, hunger and cravings - Tips to takeaway: - Eat more proteins, plan your meals and also practice some mindful eating to take charge of the next cravings. Craving unhealthy foods is very common, so satisfy your craving urge without wrecking your diet - #food #stopcravings #mondaymotivation #ideas #foodtips #neverquit #gymratsfit #getfitdontquit #gamechanger #igfitness #fitness #igers #ig #weightloss #diet #fitness #eatbetter #betterchoices #wellness See more

Tips and Tricks to Sleep Better Your sleep is important in enabling your body to reset itself to be ready for another day. There are plenty of things we can do to promote better quality sleep, like eating a wide variety of healthful foods, getting in some daily movement and managing stress. Here are some other tips to help you sleep better! Follow a Sleep Schedule... Try to go to bed and wake up at the same time each day. This will help train your body to know that it’s time to rest, so you can get to sleep easier Limit Your Use of Electronics for At Least 1 Hour Before Bedtime The blue light emitted from our cell phones actually sends signals to our brains that it's still daytime, making it harder for us to shut off when it's time for sleep Give Yourself Time Before Bed to Relax and Unwind Consider writing in a journal or taking down some notes for your next day’s to-do list anything that will help quiet your mind A Snack Before Bedtime is Okay You may have heard that you need to cut off all eating a few hours before bedtime, but this isn’t a one size fits all approach. Some of us benefit from having a bit of food in our stomach to help us fall asleep. The keyword is small, though, as eating a heavy meal right before bedtime makes your digestive system work overtime and can actually hinder your sleep Go Easy on the Alcohol Alcohol affects the production of sleep-inducing chemicals in the brain and can block REM sleep (the deep, restorative type of sleep) Include Relaxation Techniques Relaxation techniques are helpful for managing stress and promoting deep, restful sleep. Relax before bed with a warm bath, deep breathing, meditation, gentle stretching or yoga Getting enough quality sleep each night allows our bodies to reset themselves both physically and emotionally so that we can be ready for a new day ahead What are you doing to promote better sleep tonight? #sleepbetter #gymratsfit #sleep #relax #bettersleep #betterbody #recovery #bettermood #rest #fitness #fitfamily #mood #unwind #sleeprecovery #igdaily #wellness #tipsforbettersleep See more

Start Preparing Today . We’ve all heard fail to plan, plan to fail It’s true and if you want create new habits and goals you’ll need a plan of attack. . Your future self in 3 months that wants to be more consistent with eating better and eating enough, needs to create a plan of how to make this possible. ... . 1st step, right it down 2nd step, set a date 3rd step, prepare your meals 4th step, log your food 5th step, set timers to eat . Once you’ve created the guidelines it all starts to fall in place and become routine, which makes the journey fulfilling and worth the temporary sacrifice. . April is coming up fast which means new goals to set. . What vision do you have for next month, the next 3 months or next year? . #gymrats #getfit #motivated #motivationmonday #motivateme #create #vision #dreambig #workhard #nevergiveup #thegrind #fitness #weightloss #training #strength #progressoverperfection #chippingaway #setgoals See more

Front Squat Friday . The Front squat:... The front squat is a great squat variation that targets the quadriceps just a bit more due to the bar placement resting on the front of the shoulders. . The set up for the front squat is similar to the back squat, your foot placement should be right outside of hip width. As you place the bar on the top of your shoulders you should feel the bar in your throat, almost as if it was choking you. Keep your upper back tight and rigid so that you maintain an upright posture throughout the range of motion. . . My shoulder and wrist mobility are not optimal which is why you’ll notice my arms are crossed, but still keeping the elbows up with an upright posture with the core engaged. . Using straps on the bar is another great option in your lacking mobility . #frontsquat #squat #legday #bodybuilding #trainbetter #igvideooftheday #igvideo #strength #trainer #workout #liftmore #stronger #gymrats #gymlife #gymratsfamily #gainz #gains #gymratsbootcamp #bootcamp #trainhard

Stuck at home without access to a gym but you still want to train and make progress? We have the answer that will help you continue to make progress, keep you motivated and relieve your stress. Gym Rats members use a training App called Train Heroic that keeps track of their progress recording every set, rep, and weight during their training session. You can easily swap out exercise if your unable to do a certain movement in the program. The workouts are delivered to your... phone which makes training from your living room comfortable and easy. I’m able to monitor your progress on my end ensuring that your making progress in every session. If you don’t have access to weights, that’s not a problem we designed programs that are strictly body weight, HIIT training and core so there’s no excuse. Now is the time to take advantage of our online programming so that you continue to progress. #onlinetraining #workout #homeworkouts #nevergiveup #noexcuses #fitnessmotivation #fitness #fitlife #getfitdontquit #dumbbellworkout #homegym #onlinetrainer #training #trainathome See more

Monday Motivation . Today your chipping away at your goal or today’s the day your making a new goal . Which ever the case may be make sure you take the steps needed to make positive changes to make it happen!... . What’s your goal for February? . What’s your goal for March? . #motivationmonday #motivation #setgoals #goalsetting #goals #febuarygoals #gymratsfit #getfit #getfitdontquit #gymratsfam #goalgetter See more

Happy Valentine’s Day . #nunezfamily #family #valentines

What To Do Now . Every year we have at least 3-4 fat loss phases that we call our 6 week challenge. The goal for each and every challenge is different because everyone of our members is at a different place in their fitness journey (keep in mind just because it’s called a fat loss phase, doesn’t mean you can’t burn fat in a strength building phase) .... Some of our members just need help to get back on track, while others just need that extra push to meet their goals, and for some they just want to challenge themselves to see what their body can do in 6 weeks . My challenge for you is to be honest with yourself, ask yourself any of these questions??? . -Did you kick start your journey? -Did you meet your goal? -Did you form new habits? -Did you accomplish what you set out to do? -Are you happy you started? -Are you happy with your results? -Did you build community with your friends in class? . If you answered yes to any of these questions then you know this small sacrifice made a huge impact to start making changes in the right direction. Remember a little progress each day adds up to big results . #challenge #challengers #goalsetter #setgoals #fitfriday #progress #smallgoals #nevergiveup #workhard #dedication #builtstronger #stronger #igfitness #igfit #igdaily #igers #instagood See more

New Class Added . . Starting next week will be adding 4:30pm to our evening classes Monday-Friday .... . Schedule will be updated on BookFit this week . #newclass #gymratsfit #gymratsfamily #gymlife #gymrats #getfitdontquit See more