Category Archives: Man Biceps
Part 3: Bootilicious – Activation
Ok so you’ve rolled out your hips and have loosened and lengthened the tight muscles.
Next, you’ve got to get the appropriate muscles activated – you’ve got to warm up those butt cheeks!
Most of us are quad dominate and our butts aren’t firing on all cylinders. So a few moves can get your glutes awake and ready to work.
The moves below aren’t the only moves you can use, but they are some that I like. They really make you feel your butt cheeks so that during your workout you will be well aware that your glutes are ACTUALLY working.
These moves may be funny…and yes…some of them are very Jane Fonda…but they are seriously EXCELLENT at what they do!
- Sit and squeeze – One of the simplest moves you can do to activate your butt cheeks is literally sit there and squeeze your butt cheeks. If you can’t do this, then you probably aren’t using your glutes at all during your workouts. If you are doing this properly, you should feel like you become taller.
- Kneel and squeeze – So in this one you are kneeling on one knee. So if you are kneeling on your right knee, with your left knee up, you are going to drive your hips forward and really squeeze that right butt cheek. You aren’t leaning forward, you are simply squeezing and hold that back butt cheek. You can make this a bit tougher, if you stand on one leg and bend the other knee to 90 degrees and squeeze the butt cheek of the standing leg. The standing move has the bonus of working on your balance!
- Fire hydrant – So this move basically mimics the move a dog does to pee on a fire hydrant so I’m assuming that is where it got its name. Place your hands underneath your shoulders and your knees underneath your hips. Flex your feet. Then raise one leg out to the side, keeping the knee at 90 degrees. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift. Repeat all reps on one side before moving on to the other side.
- Straight leg lift – To make the fire hydrant more challenging or to just add some variety, do a straight leg lift. So on hands and knees, straighten one leg out to the side and then lift that straightened leg. On both the fire hydrant and the straight leg variation, make sure NOT to bend your elbows. The straight leg move is tough and you may not lift the foot very high off the ground. Don’t force it or rotate. Just really isolate the glute. It should be firing on the first lift!
- Donkey kick – So setup just as you would for the fire hydrant. Instead of raising the leg out to the side, you are going to kick the leg straight back. Keep the knee bent close to 90 and keep the foot flexed. Don’t let the low back arch. Make sure that as you lift you are squeezing the butt cheek of the leg you are raising! Also make sure the foot is driving straight up to the ceiling. And do not let your elbows bend.
- Hip Circles – So this move combines the donkey kick and the fire hydrant with a knee drive. To do this move setup on hands and knees. First drive the knee back and do a donkey kick. Then without lowering to the ground, bring the leg out to the top of the fire hydrant move. Then without setting the knee down, drive it forward into the elbow. Keep the foot flexed the entire time. When you drive into the elbow, you should really feel your abs engage. Then lower the knee down and repeat.
- Clams – So these can be done with or without bands for resistance. If you use a band, put it around both legs right below the knees. Lay on your side, propped on your forearm. Place your feet on top of each other and bend your knees to just above 90 degrees. Then without rotating, open the top knee, squeezing the glute. A great way to do this at first is to set up with your butt right against a pole or a wall so you can’t rotate. You are opening your top knee and driving it up toward the ceiling by squeezing your glute. Lower down slowly if using a band and repeat.
- Glute bridge – So this move deserves its own whole post and will get it, but the basic glute bridge is a great activation/warm up move so I had to include it. Lay on your back with your feet about hip width apart. You should basically be able to touch your heels with your finger tips. Then bend your elbows to 90 degrees. Drive your elbows, shoulders and heels into the ground as you drive your hips up. Make sure your knees do not fall apart. Actively squeeze your butt as you drive your hips up. If you feel this a lot in your hamstrings, make sure that you aren’t driving off your heels backwards. You shouldn’t feel like you are driving back into your shoulders. You want to actual feel like you are driving your knees forward over your toes even though you are driving through your heels.
- Posterior Plank – So this move looks like a move right out of Flash Dance to me (maybe she could get her hips up a bit higher, but yep….it is the exact move. Start seated on the ground with your hands behind you. It is best if you can turn your finger tips toward you. Push up onto your hands and heels. Drive the hips up as high as you can and really press your chest out. Relax your head back.
- Band walks – So a great active way to warm up that butt. You place the band around both feet. To make the move easier, for one you can use a lighter band. For two, you can place the band up above your knees or even right below. The higher up the band the easier the move. The closer to your feet, the harder the move. Two great walk moves that I do…one forwards and one sideways. Walking forward…walk with monster steps out to each side. Do not let the feet come all the way back together. Also walk backwards back. Then walking sideways…just like a shuffle. Take a big step out to the side then bring the other foot to almost meet it, keeping tension in the band. Make sure the toes stay pointing forward. Don’t rock side to side. Keep the knees bent and take as big a step as possible.
So those are my top 10 activation moves. You don’t need to do ALL of them each and every time. I usually choose 2-4 depending on which ones I plan to do and what workout I’m doing that day. Today, since I was doing a posterior chain workout with single leg deadlifts and swings, I did 4 activation moves to make sure the glutes were really really awake.
Check back next week for a break down of some great butt STRENGTH moves! And if you missed it, or your butt cheeks are now active and ready to workout, try one of these deadlift variations!
The New Normal and Periodization
It’s funny…when you first lose weight or lift a new PR, you feel super good about yourself.
But then after a while, when you stay at that weight or keep lifting around the same amount, you aren’t as happy or as proud with where you are.
It is obviously still a good point if you were happy to get there, but at some point, you begin to expect and want more.
You can actually become super UNHAPPY with where you are even if it is miles beyond where you started.
It’s like we get used to our success and begin to not see it as the success it once was – we begin to see it as the new normal.
And once something is our normal, we just seem to want to improve on it.
I know I do.
Sometimes I wonder if I’ll ever be satisfied no matter how much I achieve. Sometimes I just keep pushing and pushing expecting more and more NEVER giving myself a chance to take a break and enjoy all that has already been accomplished.
But you will drive yourself crazy that way.
Yes we can always become better, fitter, stronger, faster.
But is always pushing forward really good? Don’t you need to at points sit and enjoy what you’ve already accomplished?
Don’t you need to give yourself a break even if it is just a mental break from constantly pushing forward?
I whole-heartedly believe in giving yourself a “break” every few weeks if not a small break every week.
This new “normal” that you achieve can easily become a plateau if you keep pushing forward at the same pace day in and day out.
Honestly, your body and your mind can’t handle the same intensity day in and day out and sometimes you are lucky if you simply plateau when you don’t give yourself a chance to relax and reflect. You run the risk of actually going BACKWARDS if you never give yourself a break!
So once you’ve achieved a new normal, how do you use a “break” to keep you moving forward?
One word…Periodization.
What do I mean by periodization? I mean that you cycle through times of intense work and really pushing toward your goal, working harder and harder, and then taking a little time to let your mind and body recuperate BEFORE you push forward again.
And when talking about workouts, I don’t mean the day or so you take each week to let your body recover from the week of workouts. AND I don’t mean a complete week off from working out.
When you create your workout program, you want to create a progression. A progression can be anywhere from 4-6 weeks in length. And over those weeks you should build each week on what you did the week before. This means heavier weights or maybe even earning more advanced and complicated variations of moves.
But anyway you look at it you are PROGRESSING. You aren’t randomly picking workouts. You are building each week toward a goal…even if that goal is simply to do a heavier squat or be able to use weight on a single leg deadlift.
And then after building for those 4-6 weeks, you need to recover. This can mean going back to body weight for a week. It can mean completely switching up your progression or even just doing different workouts for a week.
Whatever it is, you’ve got to give your body and your MIND a break from the constant pressure to move forward.
Same goes for dieting. And again I don’t simply mean a cheat meal or even a cheat day each week.
Sometimes you have to let go completely…like on a vacation. Sometimes you have to take a couple of days and just enjoy even if they aren’t on whatever usual schedule/plan you follow.
Your mind and body can’t keep pushing forward all the time. You’ve got to give yourself a chance to relax and enjoy your new “normal” but still improved/better/fitter/happier state before you push forward again.
So think about your program right now…Are you actually building toward something or just haphazardly going about things and then getting mad when a new normal turns into a month-long plateau?
Have you been working at the same intensity for the last three months and been wondering why you haven’t seen results?
Give this a shot. Write up the next few weeks and then PLAN in a week to enjoy how strong you’ve gotten while not focusing on moving forward or your goals for the next few weeks. Plan a week every 4-6 weeks where you are going to just enjoy and PLAY!
My WHY
Recently I’ve been doing a lot of writing (most of these posts are yet unpublished) about finding your WHY.
The reason WHY you are committing to a healthy lifestyle…but not just the superficial reasons.
Those deep dark reasons that keep you coming back for more no matter what else is going on in your life.
The reason that would keep you coming back even if you didn’t make money or get any recognition for what you’d done.
And this got me to thinking about my true WHY.
Why did I really want to become a trainer? Why did I want to dedicate my life to health and fitness?
It’s funny…When I started as a trainer, I did it because I loved fitness. My why, I thought, was a passion for health and fitness.
But the reason I continued as a trainer wasn’t because I loved fitness so much – it was because I loved people.
If I could do one thing every day, it would be to make at least one person realize their own strength and feel more confident and happy about who they are.
And more specifically, I want to empower women.
Don’t get me wrong…I love improving the health of all my male clients. I love making them stronger and more confident and happy about how they feel. I love seeing their progress in the health and fitness realm carry over into every day life.
BUT my true why is empowering women.
I think this whole empowering thing was bred into me at an early age by my mother who loved to read me fairy tales where the princess rescued herself and sometimes even the prince.
I’ve always been on a quest to be strong, self-confident and independent.
And for me…sports became a way to develop these things.
There is just something about lifting heavy weights or pulling out grueling matches or games that makes you feel so freaking strong.
The victory of doing something as simple as lifting a heavier weight than you lifted before is empowering.
It doesn’t just make you feel better about your fitness – it carries over into every aspect of your life.
And while I think lifting heavy can empower men, I think it has an even bigger effect on women.
I really do feel like most women aren’t raised to want to be super strong, independent, self-confident and empowered individuals.
I feel that most women believe they are supposed to suffer in silence and want only what is best for others – I believe that many women are raised to try to see themselves as selfless individuals.
Which don’t get me wrong, can be a good thing. It is great to put others first.
BUT how can you really serve others if you don’t take care of your own needs first?
If you aren’t truly your own person, how can you really be there for anyone else?
Anyway, I believe that through sports and heavy lifting, specifically, women can develop a clear and empowered sense of self.
I know I did.
And well….my WHY is to share this with as many women as possible. I’ve seen it work. I’ve seen women grow stronger and more confident right before my eyes.
I’ve seen women give themselves permission to embrace qualities of themselves that they didn’t realize they had before.
I’ve seen women who once said to me, “I’m not strong and confident like you” become incredibly empowered, strong and self-confident individuals who could hold their own against any challenger.
I’ve seen women reach beyond what they once thought possible because they became more empowered simply by lifting heavy.
Lifting heavy is empowering. I saw myself grow and change because of it. And my WHY is that I want to help as many women as I can realize just how strong and wonderful they truly are!
Maybe this post is too philosophical for a Thursday, but heck it is 75, I just went for a run on the beach (YAY and ICK) and am now relaxing with a cider on my afternoon off. So…well…bear with me!
Learn, Do, Decide, Spin
So I love the fitness community that I’ve fallen into out here in Cali.
There are so many people to learn from.
There are so many people out here experimenting and trying new things.
And some of those new experiments are amazing…while others…well…not so much.
But the point isn’t whether or not their experiments are always right.
The point is that they are experimenting!
And many of these experiments aren’t ground-breaking. Many are with simple tools that have cycled in and out of the industry over the years.
Many of these experiments are simply a new SPIN on things.
Because let’s face it…there really aren’t that many NEW ideas – ideas that NO ONE ELSE out there have ever had before.
BUT there are a lot of different new takes on the same old ideas – there are a lot of people out there putting a new SPIN on things.
Because that new SPIN is what makes all the difference.
That SPIN is what creates the perfect diet/exercise/healthy lifestyle FOR YOU!
But it isn’t simply a question of arriving at your own spin.
There are clear steps you need to take to turn something someone else does into something perfect for you.
The first step is to LEARN.
Learn about a diet and exercise program that you think may be good for you. Research that program that made your friend super fit. Find out how they did it. Find out all the details. Read about other people’s experiences. LEARN ABOUT IT.
Then you must DO the diet/exercise/lifestyle program.
And when I say DO I mean do it EXACTLY the way it was laid out. If you want to know if something will work, you have to actually give it a chance to prove if it can work. And the only way a program can prove it works is if you actually do it the way it was laid out.
You can’t do a Primal diet and then eat pasta every day and then three weeks in claim it doesn’t work.
I’m all for making your own adaptations to things, BUT only after you’ve done an experiment following the rules exactly as they were laid out by the people who created, and achieved success!, by following the program.
If you DO a program the exact way it was laid out, you will find out if it is something that will bring you success. You will find out if it is something you enjoy. If it is something you could commit to on a long-term basis.
After you’ve done the program, you’ve got to decide.
Will you accept or reject the program? What parts did you like? What parts didn’t you like?
Did you see results?
After any experiment, after trying any program, you’ve got to ask yourself these questions.
You’ve got to DECIDE for yourself whether or not the program was a success.
You can’t listen to your friend tell you how great the program was. You can’t be swayed by all of the positive reviews. You can’t let Dr. Oz or Jillian Michaels or any of those famous people tell you what program is right for you.
After you’ve, RESEARCHED and TRIED something, you’ve got to make an educated decision based on your experience.
Are you going to stick with the program? And if you are going to keep doing it, then how are you going to make it perfect for you?
So now that you’ve learned, done and decided, what’s YOUR SPIN?
No one else can tell you exactly what will work for you. Others can guide you and make recommendations, but sorry…you should know yourself best.
And the more you experiment and do things other people’s ways, the more you actually WILL learn about yourself.
You will figure out what types of workouts you enjoy the most. You will figure out what time of day is easiest for you to workout at and stay committed to.
You will figure out if low carb/high carb/vegetarian/WHATEVER is right for you.
You will figure out if you stay more committed to a program if you can easily prep all meals for the week ahead of time or if it is easiest for you to cook single portions the day of.
Through doing things other people’s ways, you will figure out what works best for you.
Just remember though, it is up to you to put your spin on a program to make it completely personalized for you…No one else can do it for you!
So if you want the perfect healthy lifestyle for you – Learn, Do, Decide, and SPIN!
The missing pieces
So often we talk about losing weight/being healthy/getting stronger/being in shape in terms of the diet and exercise program that we need to follow to achieve our health and fitness goals.
Depending on your specific goal, you may even be told that diet is 80% of the battle.
But is it really that simple?
Are diet and exercise really the main players in the healthy equation?
Yes…and…No.
Yes, if you follow a well-developed diet and exercise program, you most likely will hit a lot of your health and fitness goals.
BUT, these goals may be more easily realized AND easier to maintain IF you get some of the other pieces of the puzzle in order.
The amount of stress you have and the amount of sleep you get both affect your hormone levels, appetite and level of fatigue.
Too little sleep and too much stress can cause your body to not only try to hold on to fat, but also to feel hungry and overeat.
Holding on to fat!?! Overeating and feeling hungry when you really aren’t!?!
HMMMM…Maybe sleep and stress need to be a part of our program…..
And not only can too little sleep and too much stress cause you to hold onto fat and overeat, but both can also make you feel fatigued which can lead to crappy and/or skipped workouts!
Sound familiar? Skipped a few workouts recently or have you seen your numbers slowly declining even though you KNOW you aren’t overtraining?
Maybe you aren’t getting enough sleep OR maybe your body is just too stressed!
And if all of this wasn’t bad enough…let’s face it….they both also really affect your self-control.
Tired? Stressed? Where do most people turn for comfort?
FOOD!
And usually BAD food.
That doesn’t sound very good for your health and fitness goals…
So maybe diet and exercise aren’t enough on their own. Maybe you do need to consider your sleep and stress levels.
I’m not saying to change jobs to lessen your stress level. BUT it doesn’t mean that you shouldn’t start to plan in some “me time” to help you unwind every once in a while so that you don’t turn to food.
I’m not saying to start sleeping in and going in late to work, but every once in a while maybe try to take a nap or sleep in instead of forcing in that extra hour of work that realistically you COULD do at some other time. If you really do create a time management schedule, you may just find you DO have more time that you could use for sleep than you originally thought!
Anyway, sleep and stress ARE two other things you should consider when trying to create a healthy lifestyle. Diet and exercise AREN’T the only pieces to the puzzle.
What’s it really all for?
Yesterday was the OKC California Open Championship.
I placed first in my weight class for 16kg long cycle…
Out of one haha
Which honestly didn’t lift my spirits at all after I failed to hit the number of reps I set out to hit.
Because I wasn’t there to compete against anyone else.
I was there to best my own goals and prove something to myself.
I was there to do long cycle and hit 88 reps in 10 minutes.
I fell short at 73.
Actually, I probably hit almost 100 reps, but unfortunately about 30 didn’t count because my jerk or push press from the clean wasn’t completely fluid (long cycle is basically the kettlebell version of clean to press). I guess I had a little hitch to fully straighten my elbow more like an overhead press than a perfect jerk. (I will now study my video and work tirelessly to correct it.)
I’m mad at myself that I didn’t have exactly perfect form on the press overhead.
I’m mad at myself for not realizing the connection between the not counted reps and the fact that it had to do with my press since I did do the form correctly for 73 reps so could have really focused on that specific movement and potentially still hit 88.
I’m mad at myself that at 1 minute 30 left when I started to fatigued a little I did 3 no count movements in a row (aka 3 un-fluid presses) and got my 10 minutes cut short.
I’m mad that I didn’t live up to my own expectations.
A ton of people came up to me and told me that I did an amazing job especially for my first competition. A ton of people congratulated me on a great lift. A ton of people told me they couldn’t believe I lifted with 16kg in my first competition. A ton of people….
Honestly, it didn’t matter what they said.
I am my own harshest critic and the one that matters the most to me.
Because I don’t do these competitions for anyone else but myself.
There are no million dollar checks or TV deals. There are no big prizes and most people around me will never know about half, if any, of my weekend expeditions.
There may never be anything I compete in that I’m best in the world at.
But that isn’t the point…is it?
The point is to go out there and hit that goal that I set out to hit. To prove something to yourself. If you happen to win or get some sort of award, that is always a bonus but not the reason to compete.
So while yesterday I walked away feeling a bit defeated, I’m ready to reset. Train hard. Get stronger. Get tougher. And go out there again in August and kick some serious kettlebell butt!
Are you ready to pick yourself back up and get right back to it?
Next time I will also be practicing better hand care…About 1 minute in bye, bye skin on both hands.
What can you accomplish in 21 days?
So yesterday I talked about shrinking your goals – taking one step at a time and overcoming small obstacles.
But then another question arises, “Where the heck do you even begin!?!?!”
NOOOOOOO
A few of my co-workers and I started discussing this topic when we thought about all of the new people who would be coming into the gym this new year.
We came to the conclusion that there are two big things that keep people from even getting started on their health and fitness New Year’s Resolutions:
1. Their goals overwhelm them and they feel too stressed to even get started
AND
2. People honestly don’t even know where to begin!
I mean where do you really start if you want to lose weight or get healthier? With diet? Or with exercise? Or do you need both?
And then what kind of program even works??!
So while I preach that you have to do some self-experimentation to really find out what will work best FOR YOU, I do think there are certain programs out there that can get you started.
And most of those programs aren’t a year long…Most are really only 1 month “jump-starts.”
While for some people it works best to make small changes slowly, it can also really work to make a change “cold turkey.” (Only you can know which works for you!)
Programs like the Primal Blueprint 21-day Transformation or Whole 30 are meant to help you dive right into a healthy lifestyle.
And while I can help clients that I see and talk to on a daily or weekly basis make slow steady changes, I can’t very easily create a program for the masses that does that.
So a group of us at Innovative Results put together our own “21-day Jump Start!”
We make getting started easy – we take out the guess-work.
But to have success, you do have to go all in.
Do our workouts and follow our diet program and you will get started moving toward your goals. You might not get there in just 21 days, but you will have gotten the momentum going!
I’ve included the link above if anyone is interested in checking out the program. If you do get it, make sure to email me (manbiceps@gmail.com) so I can help guide you through it! I can help you make adaptations so that the program will work well for you!
So don’t keep putting your resolution off! Start today and get the momentum going!!!
Long-term…BLEH
So I always try to set a long-term goal, but sometimes it is really REALLY hard to start initiating changes when your goal seems so far away.
It is hard to get started when you goal seems COMPLETELY OVERWHELMING.
Sometimes it can seem so challenging that you don’t even want to get started – you’d rather just go sit on the couch, open up a bag of potato chips and watch some movies.
I know…I almost always feel that way each and every New Year.
A new set of challenges. A round of potential “failures.”
It can be extremely daunting.
But that doesn’t mean you should just give up or not even get started!
You need to break down that big, overwhelming long-term goal into smaller short-term goals.
And when I say “small short-term goals,” I mean SMALL. Like something you almost already do small.
Yes, month-long and week-long goals are important and great, but you need to set even smaller, easy to accomplish goals.
You need goals that you can easily accomplish so you stay motivated and constantly feel like you are moving forward.
Accomplishments and successes, no matter how small, motivate us. They really REALLY do.
And yes, there will still be set backs, but the more you can constantly feel like you are progressing, the easier it will be to stick to your goal and accomplish something that at once seemed overwhelming and completely undoable!
It’s amazing how something that once seemed undoable becomes so easily within reach when we just shrink the goal and make ourselves realize that we don’t need to be perfect to achieve it!
That’s right….We don’t need to be perfect. We just need to overcome little day-by-day challenges and we will get there.
Small steps. Small success are really what matter.
And those small success, over time, will add up to one big success, which may be even more than you were originally shooting for!
So take a deep breath, step back and shrink that long-term goal into small, DOABLE mini goals!
Then take small steps each and every day. And before you know it…YOU WILL BE THERE!
Happy New Year to the New You!
Another New Year’s Resolution?
I’ve started to hate New Year’s Resolutions time.
It usually means a ton of people come into the gym and sign up BUT NEVER SHOW UP AGAIN. While of course that helps our business, it annoys the crap out of me!
I HATE WHEN PEOPLE SET GOALS AND HAVE NO INTENTION OF ACTUALLY ACCOMPLISHING THEM.
I mean why even set a New Year’s resolution if you don’t honestly have any intention of actually doing it!?!
So this year…DON’T BE ONE OF THOSE PEOPLE!
Set out that resolution and make it specific. Make it measurable. Make it something truly attainable and realistic. And make it time-based. (Ever heard of SMART goals!?!).
The resolution “I’m going to get in shape this year” doesn’t cut it!
What does in shape MEAN? Does it mean losing 5, 10 or 20 pounds? Does it mean running faster? Lifting more?
DEFINE vague goals and make them specific!
And part of that definition should include a way to measure them. If you want to run faster, what time are you shooting for? How much faster? Or how much more do you want to lift?
Make your goal something that you can easily track so you can gain momentum with your progress or make changes if you aren’t moving forward.
Then think about how long you are willing to work toward this goal. Will you dedicate 3 months? Six months? A whole year?
You need to figure out how big your goal is and how long you have to attain it. Then you have to decide…”Is that a realistic goal for the time that I have?”
If you want to lose 20 pounds and are only willing to dedicate one month, don’t even bother wasting your time setting that resolution. THAT ISN’T REALISTIC!
On the other hand, if you are willing to dedicate for or five months to your 20 pound weight loss goal, you are WAY more likely to achieve it because your expectations are REALISTIC!
Ok…so if you’ve followed the guidelines above, you should now have a SMART resolution that is specific, measurable, attainable, realistic and time-based.
So now what?
COME UP WITH A PLAN!
While it is great to outline exactly what you are going to do everyday until the day you complete your goal, that isn’t realistic.
Life happens and tends to get in the way.
But that doesn’t mean you can’t be prepared for all the random crap that will happen.
So how do you prepare for the unexpected?
Think about all of the habits you have now. What habits are keeping you from reaching your goal? What habits are helping you reach your goal?
Make some lists. Make a TO DO list and a STOP DOING list. Pay attention to not only the negatives but also the positives! Maybe you love to cook…That is a positive! Maybe you work long hours…that may be a negative since you might think you don’t have time to workout.
Then make a list of things that tend to sidetrack you. What has made you fall off the wagon in the past? Are you an emotional eater? Do you get stressed and eat? Do you skip workouts if you’ve had a long day? Do you not plan out your workouts ahead of time so feel like you waste a lot of time at the gym? Do you get bored easily but not change things up?
Do you do too much too fast?!?!
Once you have these lists, hang them someplace where you can see them everyday. Every day try to do the good things and avoid all of the pitfalls.
But also know that one “mistake” doesn’t mean you should just give up. Don’t let one slip up derail your whole program!
Remember that life will get in the way. You don’t need to be perfect because perfection is unattainable.
Shoot for progress – try to make each and every day better than the last.
Try to create new healthy habits and just remember that you may have bumps along the way, but that those bumps don’t matter as long as you get right back on track the next day.
Stop setting resolutions that you never keep. Don’t be one of those people who sign up for the gym and never come!
Don’t waste your time. Set a goal and reach it this year!!!
Man Bicep 