- Start a hobby that you’ve always wanted to learn. Whether it be a new fitness class, or something non-fitness related, starting a new hobby is proven to help increase your self-esteem.
- Laugh. Laughing speeds up your metabolism, and lifts your mood!
- Spend time with like-minded individuals. It's great to surround yourself with people who have common interests. This will make you feel supported in things that you're interested in.
- Remind yourself what you’re thankful for. It's sometimes easier to think of what is wrong in life instead of what you're grateful for. Remind yourself what makes you thankful every single day.
- Practice being grateful for your body. Your body can do amazing things, even if you’re not where you want to be when it comes to your fitness goals, be thankful for where you are and what your body can do.
- Let go of your inner perfectionist. Being too hard on yourself will get you nowhere. Work hard towards your goals, but if you accidentally take a step backwards it'll be okay.
- Make time for yourself. Treat yourself to some time doing what you love each and every week.
- Be kind to yourself. Along with being kind to others, be kind to yourself.
- Let go of judgement. Judging others, especially at the gym when they're working on themselves doesn't help anyone. Live a judgement-free life.
- Meditate. Relax, and focus on your breath.
Keith “Temple” Trotter’s life changed forever when a photo of him weighing 386 pounds showed up on his Facebook timeline. Since then "Temple" has lost over 160 pounds with Snap Fitness. He is passionate about helping people and organizations achieve sustainable, transformative change and his book about his journey, 100 Small Steps | The First 100 Pounds, is available at your local bookstore!
Temple states: As I get closer to my goal of losing a total of 200 pounds or more, I realize that the battle is much more psychological than physical so I have been focusing on five key concepts:
- Knowing and focusing on WHY I’m doing it. I'm doing this so that I don't cheat myself out of the best life and best me I can have.
- I am focused on surrounding myself with positive energy and rejecting all judgement and shame
- I know this last push is going to hurt, and I just have to get over it.
- I am embracing being held accountable. I weigh in and post my weight on my personal FB page along with my goals and trust me, when I slack, there are 1,100 people encouraging me to get back on track.
- I have partnered with professionals to know and track my numbers, get my nutrition in order, and crystallize the message so I can inspire others.
“Who is that,” was my immediate thought when a picture of me weighing 386 pounds showed up in my Facebook timeline in January of 2010. Needless to say, I was devastated. At first, I didn’t even recognize myself. I had been living in denial about my morbid obesity and now there it was front, center and brutally honest. I could no longer control the message in my mind. Reality was here, and it wasn’t pretty.
I wasn’t alone. A study released by the Center for Disease Control’s National Center for Health Statistics in 2012 outlined that I was among the 35% of American adults who could be classified as obese in 2009. Even more shocking, 17% of US children were obese as well. That’s approximately 91 million men women and children all with an exponentially increased risk for developing heart disease, strokes, and diabetes.
In my book, 100 Small Steps: The First 100 Pounds, I outline the psychological steps that were necessary for me to lose 168 pounds and effect sustainable, transformative change. In my journal notes, I found insights into unlocking my full human potential, breaking through years of dysfunctional coping mechanisms and sometimes crippling depression. There are in fact 100 steps, but they can all be summed up in the above five key points.
It has taken me five years to find and refine my “Why,” and just as long to implement these lessons as part of my daily life. Sometimes I fail and that’s totally OK because failure is part of the growth process.
HIIT your workout hard with this intense full-body workout! Preform 15 reps of each move, repeating the cirucit three times.
It’s one of the age-old challenges of the gym. How to add muscle without bulking up so much you look like Hans or Franz? Worry not. We can pump you up, but in a lean way. Just follow these suggestions.
- Lift Three Days a Week for 30 Minutes. But don’t just start lifting randomly. Check in with a Snap Fitness trainer first. Lifting requires correct posture and positioning, and the best way to tighten and tone without bulking up is through high repetitions and low weights. Ask a trainer for guidance before you get started.
- Rest. This is almost as important as lifting. Make sure you give yourself a day in between sessions to give your muscles time to rebuild and strengthen. Do some cardio in your off days to stay toned.
- The Goal Is To Fail. Muscle fatigue is the name of the game. When you do your reps, you want to push your muscles until they can no longer do the lift. This should happen after your third set. The result is you will tear and rebuild a leaner physique with this method. It works!
- Drink Plenty of Water. A good rule of thumb is 16 ounces of water per every half hour of a lifting session. Muscles that are hydrated perform better. Simple as that.
- Try Compound Exercises. These are exercises that work more than one muscle at a time, which is good for building lean muscle. Try working in some push-ups, burpees, walking lunges, plank poses and kettle ball workouts.
- Eat Smart. Be strategic about your food choices. Keep in mind the following. Eat a breakfast that is between 300 and 600 calories within 90 minutes of waking up. Your muscles will not be told to store fat, and you will get a leaner body. Eat a meal two hours before you work-out. Try to schedule lunch or a large snack so that you will have enough time to digest and use the calories as you train. Eat a protein rich snack after your workout. A high-protein snack that includes low-fat cottage cheese or yogurt, almond butter, whey powder, eggs, fish or poultry will help to heal muscles quickly.
- Sleep. After a work-out, your muscles use the nutrients and water you’ve ingested during the day to help you build and grow lean muscles while you sleep. Get those zzzzzz’s.
1. Hands-Free Experience
Fitness gadgets and wearables are hands-free. Meaning you can track your fitness and sleep experience without the hassle of annoying cords, or holding something throughout your workout. Being hands-free improves your overall experience
Unless you know exactly how many steps you take in a day, how many calories you burn, or how many hours of sleep you get each night, it’s difficult to keep track of how you are doing! Fitness gadgets and wearables provide awareness to all of these things, allowing for a better understanding of how your body is functioning, and what you need more or less of.
No one is better competition than yourself! Keeping up with the number of steps you take, calories you burn, or how often you get to the gym is a great way to stay motivated! A little self-competition doesn't hurt every now and then.
4. Improved Sleep
One of the best features of fitness gadgets and wearables is allowing you to monitor what kind of sleep you get, and how much! This is very eye-opening at first, but when your sleep starts to improved you will be forever thankful!
Build and strengthen your upper-body with this great arm workout! Choose a weight that works for you, and repeat this circuit three times, doing 12 rep's of each move!
Bent-Over Lateral Raise