Tag Archives: Workout

The Workout That Works

Day 1: How to make Working Out, Workout

“Service to others,

is the rent you pay for your room here on Earth.”

 — Muhammad Ali

There is soooooo much information out there on exercising, fitness, and health. And it’s so much of the same, over-and-over…

There are literally thousands of workout programs, some you see on tv and in ads, some you see on Instagram or YouTube. There’s people selling new equipment, new programs, bikes, weights, bands… it just goes on and on and on…

And how many of those new programs or new pieces of equipment have stuck with you day in and day out? How many of them have you started and you’re still doing to this day? How many of them were life changing?

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If you answered none, that’s okay. None were life changing for me either. I’ve tried the programs, I’ve tried the equipment, I’ve done the things… and while I still had success when doing them, eventually… I stopped doing all of them.

But what if you could do something different? What if instead of being sold a new program or being sold a new piece of equipment… what if instead… someone actually shared some advice on how to make ANY work out program stick? What if I told you that you could pick any work out, from any source, and make it stick? You know, actually reach your fitness goal?

That’s what I’m offering. A new way to look at fitness, diet, and exercise. There’s nothing to buy, I won’t try to sell you a video or $300 dollar machine. I won’t tell you to do 500 pushups or to try and run a marathon. I won’t ask you to spend 4 hours a day at the gym to get the results you want.

What I’m offering is information that will help you take any workout program and make it work. Any system, any style, any type of training… and make it work. Not for a day, not for a week, but for good.

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And you can do it with any life style. I know because I’m doing it working full-time, with 3 kids and a dog, while writing this blog, and still getting to the gym.

So if you’re interested in finally making a change. If you’re tired of promising yourself that January 1st is ‘going to be a new you‘ and you don’t want to relive another 2020 then come check out my first piece of advice:

Day 1: How to make Working Out, Workout

How to Have the Worst Workout

You know that feeling you get right before you know you need to go do your workout? Maybe it’s in the morning when your alarm is going off or maybe it’s right after work at 5 o’clock.

And you think about the day you had at work and you’re just like, “damn today was rough” or “I didn’t sleep for shit last night…” and you tell yourself that you’ll just skip today’s workout but you promise, you PROMISE you’ll get tomorrow’s workout in.

And then tomorrow comes, the stars are still not aligned, you think about how much of a pain in the ass your workout is… and you skip again. And again. And pretty soon you’re right back where you started, sitting on the couch, wishing you could figure out how to get your act together and questioning why the hell you can’t seem to make working out, work out.

photo cred: Bruno Nascimento
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I’ve been there. I’ve been in those shoes. I’ve got three kids ranging from 1 to 15 years old. I know what it’s like to be out of gas. I know what it’s like to have a crazy busy day at work or to not get any sleep at night. I walk in those shoes almost every single day.

BUT here’s the trick.

Go have the shittiest workout that you can.

Literally… half-ass put on your workout gear, don’t even go to your gym if you don’t want to, and do 1% of your workout.

Do 1 pushup or 1 squat or 1 crunch. Walk 1 set of stairs or do 1 jumping jack.

Do 1% of your workout.

Because the real key to success in anything that you do is showing up. Showing up is like 90% of the difference maker. If you show up every. single. day… even if you do it in a shitty way, you’re already out performing 90% of the people you know.

How many people do you know that go to the gym every single day? How many people do you know that workout, every… single… day…?

If you just show up, even if it’s at 1%, you’re already 1% better than you were before.

Just show up.

Just go do it.

photo cred: Jonathan Borba
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Go have the worst workout you can possibly have and do it every day. I promise you, if you do this, if you show up, even when you don’t want to. Your workout will stick. It will stick because you won’t see it as this huge unclimbable mountain anymore. It’ll stick because you know how easy it can be to do 1 pushup or 1 situp. It’ll stick because you’ll make showing up a habit and habits die hard.

So go do your workout today. Go do your 1%. The stars are not going to be aligned for you every single day. You are not going to feel 110% every single day. It just doesn’t work like that so stop trying to make it work like that.

Show up, do 1% and then show up again tomorrow. Keep showing up.

How to Make Working Out, Work Out

Today I want to shift gears a little bit and offer some tips and suggestions to help get you started on the right path to working out. If you’ve struggled to get started, if you’ve struggled to get consistent, if you’ve watched those infomercials and thought, “There’s no way in hell….” then I’m with you. And I promise you, anyone, I mean anyone, can follow this plan and get results. No matter the age, limitation, or disability, we can all get better!

I’ve been lifting weights and doing various exercise programs since I was 15 years old, playing high school football. I’ve done P90X and a variety of other lesser known programs over the last 15 years. Yoga, Plyo, Strength Training, Conditioning, Mixed Martial Arts, Track, Football and just all around fitness based activities. Along the way I’ve picked up a few tricks that I want to share.

photo cred: Victor Freitas

My first tip is to start small. So small actually that it really is impossible to say ‘No.’ Whenever I’d fall off of my routine and I needed to get back into the groove of things it was always so difficult to convince myself to go run or go to the gym or go load up my weights and try to complete a 45 minute workout. It was damn near impossible to really convince myself to do those things. But, when I started small, and I mean really small. I could build success day after day.

A good example of this is starting with 1 pushup, 1 sit up, and 1 squat. It takes a total of 30 seconds to do it and if you do it. You’ve suddenly become 1% better. In those 30 seconds it took you to complete that routine, you’ve become 1% better. Better than you were yesterday. I use this trick anytime I fall out of my routine. No matter if I know I can do more, I start small. It all comes down to Little Victories.

My second tip is to do it every day. Consistency is key. We’ve all heard that exercise is important and we should try to get ‘x’ amount of time in for ‘y’ amount of days every week. That’s fine and all but I’ve found the theory of having ‘off’ days from your workout routine tends to make it more difficult for those ‘on’ days.

If I take a day off, it feels so much harder to get back on track the next day. I find that I tend to say, “One more day” or “I’ll skip this day and then I’ll do it the next.” Now, understand that your body needs rest and fuel but you should be rotating your exercise routines every day. So maybe you do 1 pushup, 1 sit up, and 1 squat on Monday, and then on Tuesday you walk to the corner of your block and back. Then on Wednesday you decide to do 1 jumping jack. On Thursday you decide to stretch. Friday is back to 1 pushup, 1 sit up, and 1 squat.

Remember, consistency is key. Your routine should not be the same every day and you should find a nice rotation in your routine. But get your exercise in everyday. Don’t fall into The Lie that you can workout for a day, a week, a month, and then stop and still stay in shape. If you’re going to get in shape or lose weight it has GOT to be consistent and a part of who you are for the rest of your life.

photo cred: Kike Vega

My third tip is to aim to get 1% better every workout. If last week you did 1 pushup, this week do 2. If last week you did 2 pushups, this week do 3. If last week you walked to the corner of your block, this week walk to the corner plus one more step. Every workout you should try to push more. If you don’t push more, if you don’t get your 1% better, then all that work leading up to that point was worthless. What’s the point of doing 1 pushup everyday? Don’t go into your workout with the mindset that you’re going to waste your own time. Get 1% better.

My final tip is to start today. Start right now. Read this article, put down your phone, get up and

Do 1 push up.

Do 1 sit up.

Do 1 squat.

And then you can sit back down. Tomorrow, do 1% more.