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Not seeing gym results? You’re probably making this mistake.

People usually fall into one of three groups when they come to the gym:

  1. They show up with no plan or only a vague idea of what they want to work on that day. They wander around the gym using whatever equipment is available, hitting their favorite exercises, and copying what they see others doing.
  2. They complete a random workout from an influencer’s plan or app. Although they’re following a prescribed workout, each session doesn’t necessarily build on the others.
  3. They do the same workout(s) they’ve been doing for years, with the exact same exercises, sets, reps, and weights they always use.

There’s absolutely nothing wrong with doing what you want at the gym. Everyone trains for different reasons, and if you’re just trying to move your body and fit some activity into your day then it really doesn’t matter what you do.

However, if you have specific goals you’d like to achieve, such as getting stronger, losing weight, building muscle, or moving with less pain, I strongly recommend you take a different approach.

Changing your body in any meaningful way requires consistency, effort, and building specific skills over time. If you come to the gym with a random plan (or worse, no plan), you’re wasting valuable time and leaving potential progress on the table. And if you always do the same things, your body will eventually stop responding. We must strike a balance between too much new stuff and not enough new stuff to consistently move forward.

I’m a true believer in long-term workout programs built around core movements and progressive overload. If you’re tired of wasting time at the gym or aren’t sure why you’re not seeing results, maybe it’s time to change the way you work out.

The Novelty Trap

Everyone wants to have a good time when they come to the gym. Since it’s often hard to find the motivation to train, it makes sense that we’d like to have fun while we’re there.  This becomes a problem, however, when we derive all our enjoyment from novelty or are afraid we’ll get bored if we don’t constantly try new things.

Social media exacerbates our exercise ADD. We scroll through our instagram feeds for inspiration and see all kinds of new and crazy exercises. Our favorite celebrity is doing one thing, a pro athlete we admire is doing another, an old classmate is promoting a new exercise system, and a fitness model we follow is doing something entirely different. It’s tempting to pick and choose a little bit of everything we see. This results in random workouts that may be fun but do very little to advance us toward our goals.

Too much novelty leaves us trapped in learning mode. Each time we go to the gym, we devote tons of time and energy to figuring out how to perform new exercises. If you’ve ever tried to learn a new movement, you know it’s tough to push yourself on your first few tries. This is because your brain is not initially efficient at telling your muscles when and how to move. If we don’t give our nervous system time to adapt, we’re never truly able to drive desired adaptations like fat loss, muscle gain, or increased strength. We need time and practice to be able to push our bodies to improve.

You know what I think is entertaining? Getting results. Repeating workouts (with smart progression over time) will always give you more bang-for-your-buck than reinventing the wheel each time you hit the gym.

Read more: Why motivation doesn’t work (and what to do instead)

But don’t I need to confuse my muscles and keep my body guessing?

The idea that you can trick your body into making progress by constantly switching up your workouts was popularized by workout programs like P90X. Muscle confusion is one of those appealing myths that seems like it could be true but isn’t actually rooted in science.

You need fewer changes than you might think to continue progressing over time. I often have my clients work on the same three or four basic strength exercises for several months. I add variety by changing the number of sets and reps performed each month. When the reps are lower, the client will be lifting heavier weights. If I then bump the reps up again and the client can still lift the heavier weight, we’ll know we are making good progress. Even a slight change in sets and reps can also totally change the demands and feel of an exercise. I’m happy because my client is improving through repeated practice, and my client is happy because they feel engaged in the training process.

Read more: How often should I switch exercises?

Another benefit to keeping your workouts simple is that you’ll have exercises and training techniques in reserve for when progress slows or you want a total change of pace. If you’re constantly performing every exercise you know, you’ll be stuck when you hit an inevitable plateau. There’s nothing for you to change and no new direction you can go. You’re more likely to injure yourself and less likely to get really good at anything.

Read more: How to bust through training plateaus

Finally, understand that underneath all the flashy instagram workouts or new products they’re promoting, every person with a great body is performing (or did perform for many years) primarily boring workouts filled with basic exercises that everybody knows. This is true for bodybuilders, pro athletes, crossfitters, and fitness models. I guarantee that 80-90% of their time at the gym is spent doing simple things you probably already know how to do. You just don’t see this stuff online because it’s not as sexy and it doesn’t sell new workout programs.

Want better results? Get back to basics and push yourself.

Only a few things truly matter at the gym if you want to build a lean, strong, and healthy body. You will always be leaving results on the table if you ignore these principles in favor of exotic exercises, flashy workout techniques, and too much novelty. 

No matter what goals you’re chasing, you should train all of the foundational human movement patterns every week. Everyone needs to perform some variation of a squat, hip hinge, lunge (or other appropriate single leg exercise), upper body push, upper body pull, and loaded carry. Pick exercises that are appropriately challenging and don’t bang up your joints.

When in doubt, simplify. You can get a lot of mileage out of seemingly basic exercises like goblet squats, dumbbell Romanian deadlifts, pushups, rows, and farmer carries.

You need to train with intensity if you want to see results. Your workouts should push your physical and mental limits while still allowing you to recover. Challenge yourself with heavy loads, more sets, less rest, or intensity techniques.

Repeating workouts several times helps you find your groove and generate more intensity. In my experience, the sweet spot of most programs occurs in the third or fourth week. This is when people feel most comfortable with the exercises and can lift the most weight or perform the most sets.

Focus on progressive overload. Over time, you should see your gym performance improve. This could mean lifting more weight, doing more sets and/or reps, taking less rest, using better form, being more explosive, or progressing to more challenging exercise variations (eg progressing from a kettlebell deadlift to a trap bar deadlift). If you’re not getting better in measurable ways over the long term, you need to take an honest look at your workouts and/or your effort.

If you’re serious about your results, you need to commit to a long-term workout program. I write four-month training blocks for most of my clients. I’ve found this is an ideal amount of time to build essential skills and see noticeable progress toward a goal. Even if you don’t follow a three or four month program, I strongly recommend repeating one set of workouts for four to six weeks before switching things up.

Finally, trust the process and be consistent. Getting stronger, losing weight, building muscle, or rehabbing an injury all take time, focus, and hard work. If you keep showing up and appreciate all the little moments along the way, you’ll have a much better chance to achieve lasting success.

Have I convinced you that your workouts need an upgrade? Here are two ways to move forward:

Sign up for online coaching. I design 100% customized, structured, long-term workout plans based on your unique needs. I also offer nutrition and lifestyle coaching and accountability check-ins to support you with your goals. 

Purchase Full45, a done-for-you three month training program designed for busy professionals who want to get stronger and leaner. Train your entire body twice a week for 45 minutes using these client-tested workouts.

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Why popular diets don’t work (and what to do instead)

My fat loss journey began in August 2011. Just before my sophomore year of college, I went to my doctor for a routine check up and was shocked to learn I was prediabetic. I was only 19 years old, far too young to be teetering on the precipice of a serious, chronic and preventable disease. I knew I needed to make a serious effort to change if I wanted to stop heading down the scary path I was on.

Initially, my approach was simple. I counted calories and logged my food. I focused on eating protein and vegetables. I went to the gym five or six times a week. I slowly built a new routine around grocery shopping, cooking and regular exercise.

My results were impressive. I lost around 60 pounds in six months of dieting. However, this was not the end of my story. In fact, this is the point where I started to run into trouble.

Me before and after 60lbs weight loss. What you don't see is that in the after picture, I was also struggling with disordered eating.
Left: August 2011, the same trip I learned I was prediabetic.
Right: September 2012, 60lbs lighter but deep in a spiral of disordered eating

Unsatisfied with my progress thus far, I decided I needed to resort to more extreme measures to lose the last 10 pounds to get to my (arbitrary) goal weight. I was intrigued by the promises of intermittent fasting, the paleo diet, Whole30, the keto diet and others. I believed if I reduced my eating window, engaged in lengthy 24-hour fasts and removed certain food groups from my diet, I could trick my body into shedding those last 10 pounds. These diets appealed to my inner perfectionist and need for control.

Read more: My thoughts on keto and intermittent fasting

I severely restricted what and when I ate. I refused to eat at certain restaurants or outside of my eating window, and I would freak out if I didn’t have diet-friendly options. I was legitimately terrified that eating off-plan would result in a cascade of negative health effects and instant weight gain.

Following a period of restriction, I would inevitably reach a breaking point and binge on off-plan foods. Afterwards I was filled with anxiety, shame and self-loathing. I vowed to be even more restrictive moving forward. Unfortunately, I always ended up stuck in the same cycle. Ultimately, I gained a lot of weight back and nearly destroyed my relationship with food.

I’ve spent years repairing the damage caused by my failed experiments with fad diets. Today, a central part of my mission as a coach is to help my clients avoid the same mistakes. In the rest of this article, I explain why fad diets are a bad fit for most people and share my strategies for healthy, sustainable weight loss.

The problem with fad diets

I define a fad diet as any popular diet that promises impressive results if you follow a restrictive eating plan. These diets usually claim they alone have the secret to fast fat loss, health and longevity. They may lean on scare tactics or fear mongering to convince you of their validity.

Many people experience some initial success following fad diets. All diets work by creating a caloric deficit. If you remove entire food groups or eat in a limited window, chances are good you’ll be consuming fewer calories than you were before. You may also experience a rapid initial weight loss due to decreased water retention. It’s normal to feel encouraged by these great initial results and think you’ve stumbled upon a real secret.

Unfortunately, it’s very difficult to stick with a fad diet long term. Problems arise once the diet is finished, or when life gets complicated and you can no longer stick to the diet.

Here are a few reasons people struggle:

Fad diets are too restrictive. If you are a competitive athlete or bodybuilder, controlling your body is your number one priority and you can build your entire world around it. For the rest of us, some degree of flexibility is essential.

Many fad diets place so many restrictions on what you can eat that it’s difficult to travel, go out with friends or enjoy a holiday meal with family. If your diet isn’t adaptable to the rest of your life, you won’t be able to stick to it long term.

As a result of prolonged restriction, many people experience a strong pendulum swing after their diet. They binge on everything in sight (especially foods that were “off limits”), stop going to the gym, and/or drink to excess. The more deprived you felt on the diet, the more extreme your reaction tends to be when you’re finished.

Many fad diets are built upon questionable science. Be wary of any diet guru who promises one solution for everyone and shit talks other styles of eating. Different styles of eating work for different people, and most don’t need gimmicks, expensive supplements or weird tricks to look, feel and perform better.

Fad diets tend to focus on small details and miss the big picture. In my experience, fad diets rarely address the things actually standing in our way. We usually need to zoom out – not in – to get to the heart of our problems.

Are you eating in a caloric deficit for an extended period of time? Are you focusing on foods that help you feel satisfied, nourished and energized within your deficit? Are you getting enough sleep and managing stress? Are you engaging in regular exercise?

Unless you answered yes to all of those questions,  you don’t need a fancy or specific diet. You just need to get honest with yourself about what’s holding you back, and then decide if you are ready, willing and able to tackle those things.

A sane and sustainable approach to fat loss

I want all my clients to develop their own framework for healthy eating. This requires more effort than following a fad diet because you don’t have someone else telling you what to do; YOU need to figure out your own best practices. But if you’re serious abodut losing weight and keeping it off while still enjoying life and keeping a healthy relationship with food, you have to do the work

Only a few things have a big impact on diet results. I refer to these as “big rocks,” and they’re where I try to focus my clients’ attention. Moving the big rocks means creating simple and sustainable daily habits my clients can seamlessly integrate into their lives. 

Here are a few examples of big rocks for fat loss:

  • Eat fewer calories than your body needs This is the biggest rock of all.
  • Eat mostly whole foods, but allow some room for occasional treats.
  • Get enough sleep. 
  • Move your body every day.
  • Practice patience and self-compassion.

Read more: The only 3 things you need to lose fat

Changing your body, habits and lifestyle is hard work. There will be many ups and downs, and I guarantee the process will take longer than you expect. Following a fad diet won’t speed up your success, and may actually cause more harm than good in the long run.

Do you want to learn the exact method I recommend for simple, sane and sustainable fat loss? Sign up for Sane and Simple Fat Loss, a six-week group coaching program help you learn this system and discover the best fat loss approach for your unique body and lifestyle. Learn more and join us here.

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Make this change to feel less hungry and more satisfied

Have you ever felt restless and “hungry” immediately after eating a full meal? This used to happen to me almost every day. I’d speed through my meals in 10 minutes or less, scrolling on my phone and paying very little attention to my food.

When I finished eating, I felt extremely unsatisfied. Because I ate so fast and wasn’t mentally present, it felt like I hadn’t eaten at all. I was much more likely to experience strong cravings or obsess over when I could eat my next meal. Sometimes, I would eat more food and end up feeling stuffed 30 minutes later.

I first realized I was a fast eater several years ago. When I started dating my boyfriend, I frequently went out to eat with him and his parents. All three of them ate significantly slower than me. It was awkward and embarrassing to wolf down my food only to notice that they still had more than half their meals remaining.

When I started paying attention to my eating speed, I made some interesting observations. Most of the people I knew who were overweight were fast eaters just like me. On the flip side, the people who ate the slowest also tended to be the slimmest.

When I questioned my weight loss clients, I found that almost everyone who was struggling to see results admitted to being a fast eater. Many of them had experienced the same feelings of dissatisfaction, cravings, and lingering “hunger” after meals.

Around the same time, I also completed my Precision Nutrition Level 1 Certification. Slow eating is extremely important to PN; it’s the first habit they teach their nutrition clients, even before they talk about what foods to eat. I was intrigued by the idea that changing how we eat could have such an outsize impact on our health, body size, and wellbeing.

Armed with these experiences, I began my own quest to become a slow eater. The benefits I’ve experienced cannot be overstated. Slow eating revolutionized my understanding of hunger and fullness and dramatically increased the satisfaction factor of my meals.

I strongly believe slowing down is one of the biggest bang-for-your-buck changes anyone can make to improve their nutrition, build a leaner body, and heal their relationship with food. Below, I share some of the benefits of slow eating and my favorite strategies to help you get started.

The benefits of slow eating

There is a lot of research and anecdotal evidence supporting the value of slow eating. Some benefits are physiological, others are psychological.

  • Slow eating helps us get more in touch with our natural hunger and fullness cues. It takes time for our guts to tell our brains we’ve had enough to eat. If we eat too fast, it’s easy to eat more than we need before we even notice we’re full. For this reason, slow eating can help us eat less food and effectively manage portions and calories. It’s one of the best ways to reduce feelings of restriction and deprivation during a diet. When you eat slowly, you feel more satisfied with less food.
  • Slowing down and chewing our food can aid in digestion and improve the nutrient absorption of our food. This is a game changer for anyone who regularly struggles with gastrointestinal issues.
  • Slow eating dramatically increases the satisfaction factor of our meals. When we slow down, we’re forced to be more mindful as we eat. It’s easier to appreciate the flavors and textures of our food. We slowly notice ourselves getting full and can pick up on subtle signals from our body. When the meal is finished, we feel more fulfilled and are less likely to reach for extra food or snacks.
  • Slowing down and removing distractions turns meals into a relaxing experience. Like many of you, I spend much of the day plugged in to my phone and frequently distracted. I have a bad habit of reaching for my phone any time there’s a lull in my day. Forcing myself to put my phone away and focus on eating slowly creates much-needed mental space. I look forward to my meals as an opportunity to relax and recharge.
Slow eating makes your meals much more enjoyable.

Slow eating strategies

I have been practicing slow eating for several years. I don’t always get it right, but slower eating is becoming more and more natural for me. Below are some of the strategies that have been most helpful for me and my clients. Not every strategy will work for every person, so experiment and try them out one at a time.

  • Food in mouth, fork on plate. One of the simplest changes I made was also one of the most powerful. In the past, I was busy loading up my next bite of food on my fork before I finished the one in my mouth. Now, I always put my utensil down until I’m completely done with each bite.
  • Actually chew your food. Naturally fast eaters have a tendency to wolf down their food without fully chewing it. You will digest your meals much better if you chew your food into a paste before swallowing. This also allows you to truly taste flavors and experience food textures.
  • Enjoy the moments between bites. When you eat slowly, there will be more empty space between bites. I use this time to sip water, relax with a deep breath, or engage in conversation if I’m sharing my meal with others. I’ll also check in with my hunger levels by asking if I’m still hungry and still enjoying the meal. If I’m not, I know it’s time to stop eating.
  • Remove distractions. I used to mindlessly scroll on my phone during meals. Because I wasn’t present, I never felt satisfied and was more likely to experience strong cravings or overeat later. Now, I put my phone away when I eat for most meals. Your distraction of choice could be something else, such as eating in front of the tv or computer or in your car. Whenever possible, do one thing at a time. Eat, and then get on with the rest of your day.
  • Use a meal timer app. Eating slowly doesn’t come naturally to me, so I use the Eat Slowly app to hold myself accountable to a slower pace. I try to take at least 15-20 minutes to eat all my main meals and at least 10 minutes to eat any smaller meals or snacks.
Most meals should take around 20 minutes to eat.

What to do now

If you want to lose weight, make healthier food choices, or simply get a grip on hunger and cravings, try eating slower.

My challenge to you:

For the next two weeks, focus on eating slowly for at least one meal per day. Pick just one strategy from the list to try. Sit down to eat without distractions. Take one bite at a time and pause before you keep eating. Enjoy your food and reconnect with your bodily sensations. Use a timer to hold yourself accountable.

Then, pay attention to how you feel. I think you will be amazed at how much more you enjoy your meals and how much more satisfied you feel when finished.

Looking for a sane and sustainable approach to fat loss that doesn’t rely on fad diets or gimmicks and isn’t overly restrictive? My habit-based, holistic approach to coaching helps you focus on the few things that matter and ignore the rest. I’m currently accepting new clients, and you can apply to learn more at this link.

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Four Lessons From Four Years at FFC

Last week, I celebrated my four year work anniversary at Fitness Formula Clubs. For those of you who don’t know, FFC is the gym in downtown Chicago where I train my in-person clients. I spent the week reflecting on all the lessons I’ve learned from my wonderful clients and coworkers. 

When I first moved back to Chicago, I wasn’t sure if I would stay in the fitness industry. My life was in a state of enormous upheaval after leaving the classical music world, quitting grad school, and moving cross country for the third time in five years. I knew I loved fitness, but I didn’t know if I could build a lasting career in the field. However, I decided to continue training while I figured things out.

I interviewed at nearly every gym in the city, but the vibe was different at FFC. I could tell the management team was truly invested in the well-being and education of the training team. The facilities were great (and they’ve only gotten better over the last four years) and the atmosphere felt right. After considering a few other offers, I started work at FFC Union Station on June 18, 2015.

2015 me

Despite my good first impression, the first six months on the job were rough. Although I had coaching experience, I had very little business experience. I probably wouldn’t have stuck it out past the end of 2015 if it weren’t for the support and mentorship of some of my coworkers and managers.

Eventually, I began to find my stride. Constantly learning new things made me a more effective coach and helped my clients obtain better results. As time passed, I also built deep relationships with many of these clients. I ultimately chose to abandon plans to pursue another career and devote myself 100% to a life of coaching. Years later, I still feel this was one of the best decisions I have ever made.

Read more: Personal Training as a Second Career

In honor of my work-iversary, I want to share four lessons I’ve learned over the last four years. These are insights I’ve gained by observing my clients’ hard work as they travel the difficult path of lifestyle change. Success leaves clues, and after working with hundreds of people, I’ve observed some key similarities between those clients doing the best.

There’s more to getting in shape than eating right and exercising. 

All my clients (and probably everyone reading this) know they need to eat healthy food and regularly hit the gym to achieve their goals. However, if you’re serious about getting and staying in shape, there are other factors which are arguably even more important.

One thing that sets my most successful clients apart from the rest is their understanding that true health is multifaceted. It involves looking after your body, mind, emotions, and sense of purpose and connection. To truly look, feel, and perform your best, you need all of these:

It’s relatively simple to follow a strict eating and exercise plan for a few months when you don’t have a lot going on. But what happens when life gets in the way? In my experience, clients who pay attention to the second half of the list are much more resilient and better able to take care of themselves even with limited resources or an influx of additional stress.

No one nails this entire list on a daily basis (I certainly don’t). However, if you’re serious about achieving your health and fitness goals, you will have to address all of these issues in time. I’ve seen clients make some truly amazing progress when they start looking beyond the obvious things and get to the root of what’s standing in their way.

Consistency wins. 

My most successful clients are also my most consistent clients. Clients who attend all their scheduled sessions make significantly more progress than clients who frequently miss workouts. Clients who dutifully perform their physical therapy exercises and pay attention to mobility recover faster from injuries and are much more resilient in their daily lives. And clients who follow an eating plan six or seven days per week see much faster results than clients who indulge a little too much on the weekends.

Consistency is the closest thing to a magic bullet when it comes to achieving any health and fitness goal. Do yourself a favor and find a way to do the important things on a more regular basis.

Everyone needs support.

All my clients are smart, successful people. I’m in awe of what some of them do on a daily basis and I would never tell them how to do their jobs or take care of their families.

However, nobody can be an expert in everything. Hiring a trainer is one of the best ways to jump-start progress and bust through plateaus. It’s incredibly helpful to hand over your workouts to someone else you will ensure you make the most of limited time and push yourself in a safe and structured way. This is a lesson I really took to heart a few years ago when I began working with trainers of my own. I’ve seen such great progress that I hope to never write my own workouts or nutrition plans ever again.

Even if you never hire a trainer, you’ll enjoy more success if you have direct support for your fitness goals. Many of my long term clients have built strong friendships with other gym regulars. It’s been fun for me to watch these members interact and support each other in many different areas of their lives. It’s always easier to come to the gym if you know you get to hang out with your friends.

We also need support beyond the gym. It’s important to discuss your efforts with your family or partner to ensure everyone is on the same page. My most successful clients have honest conversations with the people in their lives about why they want to change and what they need to make it happen. Even if family members don’t need or want to make the same choices as my clients at first, they are often inspired to get in shape themselves once they see the results.

Read more: The Power of Accountability and Community

The journey is the destination.

Most people join a gym or hire a trainer because they have specific goals. They want to lose 20 pounds, complete their first marathon, or learn how to train safely after an injury. It’s always fun for me to create the first training program for a new client and help them crush these goals.

However, my most successful clients are the ones who realize that getting and staying in shape is a lifelong process that doesn’t end once you achieve your initial goal. It’s vitally important – and often much more challenging – to sustain your results for weeks, months, and years after you hit your goal. You have to continually recommit to the process and find ways to incorporate your new healthy habits into a lifestyle that’s enjoyable, meaningful, and sustainable. 

In some cases, clients I’ve had for years are still chipping away at their first goal. What helps these clients stave off frustration and keep them coming back? First, 100 percent of the time they experience benefits they weren’t necessarily expecting such as increased energy, more strength, fewer aches and pains, and more confidence in their daily lives. 

Second, they find fulfillment in the act of showing up and doing their best. They like working out, being active outside the gym, and learning to cook healthy meals at home. Rather than obsessing over their destination, they learn to enjoy the journey.

It takes much longer than we’d like to achieve many fitness goals. While we can control our actions and behaviors, we can’t control our outcomes. It’s vital to learn to love the process if you want long-term success.

happy group of runners enjoying the benefits of a healthy lifestyle
What will you be able to do when you are consistent, patient, and dedicated to your health and fitness goals?

I’m taking time this week to reflect and be grateful. My job has difficult aspects like everyone’s, but I’m so lucky to be able to come to work at a great gym every day. Thank you to all the clients who’ve trusted me with your health over the years. I’ve learned as much from training and getting to know you as you’ve hopefully learned from me. I couldn’t ask for a cooler group of people with which to spend my days.

Interested in working with me in Chicago? Send me a message here and I’ll help you set up a complimentary consultation at FFC. If you don’t live in Chicago, you can apply for my online training program here.

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Stress: the silent killer of results

I’ve spent most of my career working with busy urban professionals. Despite superficial differences in demographics, there is a common thread connecting the people I work with: most of them are very stressed out. Sometimes, the inability to properly manage stress is the single biggest factor preventing my clients from achieving their goals at the gym.

Don’t believe me? I understand on a personal level just how devastating excessive stress can be. Recently, my own failure to manage stress created a cascade of negative consequences in my own life.

I started my blog and online training business in 2017 because I loved writing and wanted to share my ideas and experience with a broader audience. In an effort to build my business, I established weekly deadlines for myself. Each week I planned to write a new blog, send two emails to my list, post daily on social media, shoot a new video, and do a Facebook Live. This was in addition to writing programs for all my clients, answering emails, doing administrative work, and training all of my in-person clients. I was cranking out content left and right. If I wasn’t on the floor with a client, I was posted up in a coffee shop writing. I was at the gym 12-14 hours most days, and almost every single second was filled with work.

Over the course of many months, my self-imposed deadlines became more and more suffocating. After a while, I felt completely drained of ideas and creativity. Then, I started dreading my workouts and slacking at the gym. I lost interest in things that used to light me up and experienced near constant anxiety. It was increasingly difficult to sit still, and even harder to relax and unwind. I worried incessantly about nearly everything in my life.

I had taken on too much but refused to admit it. In my head, I had to do all the things if I wanted to be successful. I was running blindfolded toward a cliff ledge, but I still thought I could avoid falling off if I just worked harder. I refused to do anything about my stress levels and was arrogant enough to think I wouldn’t have to face any consequences for the way I was treating myself.

The turning point came when my failure to address my stress and anxiety contributed to the resurfacing of an old eating disorder. I gained weight, felt physically terrible, and stopped being able to show up the way I wanted in my work and my relationships. I could no longer live in denial because stress had clearly affected both my physical and mental health. My body and brain were sending me a strong message that something had to change. Among many other things, I started going to therapy and made drastic changes to the way I worked. Only after addressing my stress problem was I able to fall back in love with the gym and recommit to my health and fitness goals.

working nonstop can create excessive stress, which negatively impacts your life and health

I share this story with you because I want you to see how poorly managed stress can stymie your efforts to look, feel, and perform better. You may think stress is no big deal, but left unchecked it can easily consume your life. If you’re trying to change your body, push performance, or build a healthier lifestyle, it’s absolutely essential to get a handle on your overall stress levels. Failure to do so will continuously sabotage your attempts at change and potentially lead to serious physical and mental health problems.

Below, I describe a few ways stress interferes with your progress in and out of the gym. I also share some of the stress management strategies that have been most helpful for myself and my clients.

How does stress stop me from getting in shape?

The presence of excessive stress hormones can have a direct impact on your physiology. What’s easier to understand, however, are the insidious ways stress affects your overall well being. These things make it hard to lose weight, get stronger, recover from injuries, or build healthier habits.

One of the first side effects of high stress levels is poor sleep. When you’re stressed out, it’s harder to fall asleep and stay asleep. This has negative implications for your entire life because without sleep, your body and brain can’t fully recover from the demands of your workouts, job, and personal life. You’ll feel worn down, beat up, and struggle to keep up with daily activities.

Sleep is especially important for body composition goals like losing fat or building muscle. If a client’s diet and training are on point but they’re struggling to see physical changes, I can often trace it back to a lack of sleep.

It’s tough to stick with a diet or nutrition plan when you’re stressed out. For some people, excessive stress makes it even harder to find the time and energy to plan, shop, and prepare healthy meals. Other people are so stressed they skip breakfast or lunch, only to overeat later in the day.

Sometimes stress itself causes powerful cravings for sweets and other comfort foods. Eating these foods causes a chemical reaction in your brain, releasing “feel good” neurotransmitters and hormones which provide a stress-relieving rush. Unfortunately, this feeling is only temporary and is usually followed by an energy crash and feelings of guilt. Left unchecked, this cycle can eventually spiral into full-blown disordered eating.

In addition to affecting sleep, recovery, and your ability to stick to a diet, excessive stress has a negative impact on your workouts. First, stress reduces your energy levels and performance. You’ll likely move slower, feel sluggish, and have a hard time focusing on technique. Additionally, it’s hard to give your all at the gym (such as attempting new personal records or testing your strength and endurance) when your nervous system is exhausted from a persistent high dose of stress. In fact, too much high intensity training combined with high levels of overall stress from elsewhere in your life is a recipe for disaster (more on this below).

Second, stress can impact your motivation to train. If you have a million things on your plate or feel overwhelmed by life, working out is often the last thing you want to do. Although no one feels motivated all the time, something isn’t right if you find yourself constantly dreading the gym.

Finally, if you’re not careful, unchecked stress can compound and lead to serious physical and mental health problems. These problems require legitimate medical attention and can potentially sideline you from pursuing other goals.

It’s easy to tell yourself this only happens to other people to justify your lack of self-care. However, my story provides a warning that we are all at risk. Because I was in denial and went so long without managing my own stress levels, I’m now knee-deep in the work of recovering from an eating disorder. I know I have to make progress with this before I can recommit to my long term weight loss goals. If I don’t, the problems will only resurface in the future.

If you suspect your stress levels may be negatively impacting your physical and mental health, do yourself a favor and start experimenting with some of the stress management techniques below.

if you're stressed out, it's hard to find motivation to exercise

Ok, so I’m stressed out. What can I do about it?

Just breathe. My favorite in-the-moment stress reduction technique is to focus on slow, deep breathing. Breathe in for a count of five, hold your breath for a count of five, exhale slowly for a count of five, and then hold empty for another count of five before repeating the cycle. Returning to the breath, especially in moments of heightened anxiety and fear, reminds me I’m still alive and everything will be ok. It leaves me feeling calm enough to return to work with a level head. Try it out yourself the next time you find your stress levels building to a crescendo.

Get more sleep. This is one of the easiest things you can do to feel better on a daily basis. Most adults feel best with 7-9 hours of sleep each night. Don’t underestimate the power of short naps to fill in the gaps helps you get through the day if you have trouble getting this much sleep at night.

Read more: Make this one change and everything gets easier

Don’t overdo it at the gym. Your body doesn’t know the difference between work stress, personal stress, and the stress from your workouts. If you’re going through a rough patch, it’s a bad idea to crush yourself with hard workouts every day of the week. This is a guaranteed way to run yourself into the ground, risking burnout and injuries along the way. When in doubt, reduce the intensity and frequency of your training sessions. Skip the high intensity interval training and focus on restorative low intensity cardio like easy walking or cycling. Don’t try to set personal records; you may also consider temporarily removing barbells from your workouts.

Create a daily self-care/stress management practice. We are all extremely busy, but it’s important to make time to do something most days that’s just for you. My practice is simple: I try to meditate for 10-20 minutes and read for at least 10 minutes every day. If I don’t do this, I find myself getting too wrapped up in work or in my own head. Some people like to take a leisurely walk or spend time outside. Others call loved ones to vent or catch up. Some of my friends treat themselves to a face mask or relaxing bath. The key is to pick activities which leave you feeling refreshed and recharged; this shouldn’t feel like a chore. Start small and experiment to see what works best for you.

Manage your time and energy. This is the place where my clients struggle the most with stress management. If you struggle to set boundaries, you will inevitably find yourself pulled in a million directions. Managing your energy levels is crucial because it helps you prevent the accumulation of stress in the first place.

To start this process, get honest about what’s really important to you. Many of us waste tons of time with stressful busywork and tasks which add little value to our work or personal lives. You may benefit from doing an audit of your week to see where you’re really spending your time. Whenever possible, delegate tasks or ask for help from coworkers, friends, and family. Practice saying no to things that don’t serve you or drain your precious mental and emotional energy. If you’re used to constantly capitulating to requests, this can be jarring and scary at first. It’s worth the temporary discomfort, however, if the result is less stress, more time to focus on the things that matter most, and greater respect from the people in your life.

Finally, I encourage you to find ways to do less. It was (and still is) incredibly challenging for me to cut back on my expectations for myself and take on less work. However, I’ve learned that I can’t and don’t need to get everything done. Do the things you have to do and leave the rest. Don’t forget to set aside time for rest, relaxation, connection, and play.

Therapy. There are lots of misconceptions about what therapy is all about; like many people, I used to believe that only people with serious illness or those processing grief or trauma went to therapy. The reality is therapists provide a wide variety of services and support for people in every imaginable life situation. One of the biggest benefits I’ve gotten from going to therapy is learning to better manage stress. I worked with my therapist to take an honest look at how I structured my work day and readjust the expectations I set for myself.

If life feels out of control for any reason, it’s ok to ask for professional help. Having an impartial third party can help you manage your time and energy, improve your communication skills with coworkers and loved ones, and get more in touch with what really matters to you.

going to therapy can help you manage stress

In today’s #hustleandgrind culture, it’s easy to feel like work never ends and there’s no time for rest. But the reality is no one can maintain this nonstop pace indefinitely. Humans are wired to alternate between periods of hard work and focus and periods of down time and relaxation. Pushing through limits for too long can create a host of negative effects in many areas of your life. If you don’t make time to take care of yourself and manage your stress levels, you will have a hard time achieving any health or fitness goal. You owe it to yourself to take an honest look at your stress and figure out a sustainable, healthy path forward.

Regular exercise is an essential part of any self-care practice. If you’re struggling to build a consistent training routine, you should check out my 4C System Course. This free 5-day email course teaches you the tools I use to help my clients become lifelong lovers of exercise.

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To weigh or not to weigh? The many ways to measure fat loss progress

Let’s say you want to lose some weight. You started watching what you eat and hitting the gym on a regular basis. You feel good about the changes you made and decide to buy a scale to monitor your progress. However, after a couple of weeks the number of the scale barely budged. What gives? Are you really not making any progress? Or are you simply looking at the wrong things?

Changing your body is a long process. Often, the mental game trips us up more than anything else. It’s crucial to be patient and kind to yourself while building new habits. If you rely too much on the scale, it’s easy to get frustrated and miss all the other evidence that you’re moving in the right direction.

Below, I discuss several ways to measure changes to your body. If you’re feeling frustrated with your apparent lack of progress, or simply want a more effective and honest way to measure progress, you may benefit from looking beyond just the scale.

All about the scale

Bodyweight is the most obvious metric to track if you want to lose weight. I’m not going to tell you bodyweight doesn’t matter or that you shouldn’t pay attention to it. However, it’s important to understand what your scale is telling you and put this number in a broader context. Bodyweight by itself can be very misleading.

Unfortunately, bodyweight is often the only progress metric people track. Sometimes this causes people to abandon plans that could lead to great results if only they were more patient. Others step on the scale and let whatever number they see dictate their mood – or worse, their sense of self worth – for the rest of the day. This can fuel body image issues, trigger obsessive behavior, and even contribute to disordered eating.

If you have a poor relationship with the scale, I strongly encourage you to throw yours away and measure progress with some of the alternative metrics discussed below. You are worth so much more than the number on the scale!

How to use the scale and keep your sanity

Scale weight fluctuates based on many factors: what and when you last ate, hydration, salt intake, when you last exercised, stress levels, menstrual cycle, etc.

I’ve seen my own weight fluctuate more than five pounds in a day. Does this mean I gained five pounds of body fat? Absolutely not. The changes in weight were due to water and glycogen manipulations. True weight gain and loss happens much more gradually.

For this reason, I never want my clients to weigh themselves just once per week. It’s too difficult to get an accurate of picture of what’s going on. Instead, I recommend weighing yourself 3-7 times per week. It’s best to weigh yourself first thing in the morning just after using the bathroom. Record your weight in a journal or on your phone. At the end of each week, take an average of your daily weights.

Your weekly average is what matters as you monitor your progress. Are your averages trending down? You’re probably losing body fat. Trending up? You’re most likely gaining weight.

I love the Happy Scale app for tracking weight. This app smooths out the daily ups and downs to give you an accurate average weight. It also shows you whether your weigh ins are trending up or down. This takes some of the anxiety out of daily weigh ins because you’ll know you’re heading in the right direction, even if your daily weight fluctuates.

Keep in mind fat loss takes a long time. For most people, losing one pound per week is an excellent rate of progress. You may also drop more weight initially and then experience slower progress, which is totally normal.

using the scale is one way to measure fat loss
The scale does not give you a complete picture of your fat loss progress.

Beyond the scale: other ways to measure progress

One of the easiest ways to tell you’re making progress is to pay attention to how your clothes fit. If you’re trying to lose weight, baggy pants, looser waists, and moving in a notch on your belt are all signs you’re heading in the right direction. Lots of progress here may necessitate a wardrobe update, which can be a fun way to treat yourself and celebrate your success.

If you hear someone talking about how many inches they’ve lost, they’re referring to the total of  body measurements they’re tracking. I often have clients take body measurements as a way to quantify the changes happening to different parts of their bodies. Body measurements should be taken using a cloth measuring tape once or twice per month. Waist measurements (just above the belly button) are particularly valuable to measure fat loss. If the scale isn’t budging but you’ve lost inches around your waist, you’re still making progress. You may also choose to measure your neck, shoulders, chest, bicep, hips, thigh, and calf. Be sure to take the measurements from the same place every time.

Changes in body fat percentage provide another way to measure fat loss. If your primary goal is fat loss, you want to see this number decrease. If the scale stays the same but your body fat percentage goes down, you’re still losing fat and likely building some muscle.

Unfortunately, body fat percentage is difficult to track. Accurate methods like a DEXA scan are costly and usually require you to visit a specialized facility. Tracking with calipers is somewhat accurate, but you’ll need another person (like a trainer) to take these measurements for you. You may still see big discrepancies depending on the person taking the measurements and the calipers used. The easiest methods, handheld body fat scanners or scales that measure body fat, are also the least accurate. If you decide to track your body fat percentage despite these challenges, use the same tracking method every time.

Progress photos are perhaps the best way to measure body change. Many of us chase an “ideal weight,” but what we are truly after is changing the way we look and feel. Sometimes the numbers we want to hit date all the way back to high school and simply aren’t realistic or  appropriate for our adult bodies. It won’t matter if you never hit your goal weight if you love the way your body looks and feels.

I recommend taking progress photos once a month. Wear the same form-fitting clothes or bathing suit each time. Take one photo each of your front, side (profile), and back. Take the photos in the same place with the same lighting if possible. You can take mirror selfies or set your phone to countdown if you’re not comfortable asking someone else to help you.

Comparing these photos side by side over the course of many months can be a very eye-opening and inspiring experience. Often we don’t notice the amazing progress we’ve made because we spend every day living in our bodies.

Progress photos from a diet I did a couple of years ago. Taking photos kept me motivated even when I didn’t necessary see changes in bodyweight.

Beyond your body: even more progress measures

Sometimes it’s helpful to forget about the way your body looks and instead focus on all the amazing things it can do. There are many ways to track this kind of progress in and out of the gym. Here are some of my favorites:

  • Increased energy levels. This was the very first benefit I enjoyed when I started working out. Before I started working out, I needed multiple cups of coffee at lunch just to stay awake during my afternoon classes. After, I had tons of energy throughout the day and was able to focus for extended periods of time. Are you experiencing similar benefits from your workouts? This is an early sign your body is changing and making positive adaptations.
  • Increased performance at the gym. Are you adding weight to your exercises on a consistent basis? Has your endurance improved during your cardio sessions? Are you completing more workouts during the week? These are all indications that you’re getting stronger and fitter. Although exercise is only one piece of the puzzle (especially if your primary goal is fat loss), it can dramatically improve your quality of life.
  • Fewer aches and pains. One of the unfortunate realities of being overweight or out of shape is that you’re at an increased risk of pain in your muscles and joints. Getting active, improving your movement quality, and strengthening your body can all help reduce this discomfort.
  • Getting through the day with greater ease. Are you walking up the stairs without getting winded? Can you sprint to catch a bus or train? Are you able to carry all your grocery bags in one trip? Can you comfortably bend over to tie your shoes? Sometimes progress is most noticeable in the mundane things we do everyday.

It takes time, patience, and perspective to change your body. Looking at more than one measure of progress is a powerful tool to keep you motivated and on track during the journey.

Looking for additional help achieving your fat loss goals?

The only 3 things you need to lose fat

3 mindset shifts that helped me lose 70+ lbs and keep it off

Or apply for my online coaching program here.

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How to Bust Through Training Plateaus

When I was new to strength training, I used to constantly chase one rep maxes. I was enjoying the beginner gains phase of my lifting career by adding weight to the bar almost every single workout. This was one reason I fell in love with powerlifting early on: it was exciting and empowering to see such rapid improvement.

However, as any experienced lifter knows, I wasn’t able to sustain this rate of progress forever. It started to take longer and longer to set new PRs. My workouts became more grueling and I had to work harder to eke out smaller gains. Eventually, my progress seemed to stall altogether. I hit my first training plateau.

It seems many of my friends and readers are experiencing similar frustrations, because I’ve been getting a lot of questions about plateaus. After working with hundreds of clients over the years, I have learned that when progress stalls at the gym, people are usually making at least one of these mistakes:

  1. Chasing too many conflicting goals at once.
  2. Always performing the exact same number of reps.
  3. Never switching exercises.
  4. Only focusing on barbell lifts and neglecting assistance/accessory/supplemental exercises.
  5. Not following a structured training program.

I’m going to share my top strategies and solutions to overcome all five of these roadblocks below. Addressing just one of these in your own training can make a significant difference for your results, making your training much more enjoyable.

Get clear about your goals

When asked about their goals, many people say they want to get stronger on their big lifts, and lose weight and build muscle, all while training for a 10k race. This kind of shotgun approach to training is a recipe for lackluster results and frustration. For best results, pick one goal to focus on at a time.

Although the bulk of my training centers around certain core principles, I always tweak programs depending on individual client goals. I want all my clients to build strength, but the client who is training for a powerlifting meet needs more specificity and intensity than the client who just wants to feel better on a daily basis. I believe everyone should perform some cardio, but clients who want to lose weight may need more than clients whose priority is to build muscle.

It’s important to have a clear focus so we know what’s important right now and what can wait. We can’t do all the things all the time at the gym. Instead, choose one major goal for every 3-4 months of training. In addition, I rarely recommend clients chase the same goals all the time because this also leads to plateaus, frustration, boredom, and burnout. Instead, most people should shift gears at least a few times per year.

If you’re not sure what to focus on, try picking your goals based on the season. Winter and spring are great times to focus on fat loss as you get ready for the summer. When the weather is nice, cut back on gym time so you have more freedom to be active and spend time outdoors. In the last third of the year, prioritize building strength and muscle to capitalize on the extra holiday calories you’ll be consuming. Structuring your training in this way can help you make steadier progress over the long term.

Sometimes it’s your diet, not training, that’s causing the plateau. If your primary goal is to lose fat, your results are heavily affected by long-term diet adherence. You can’t out train your diet if you’re consuming more calories than you need. On the flip side, some people don’t eat enough to support their goals. If you want to get big and strong, you need to eat lots of high quality foods to support intense training. Consuming a high quality protein source and some carbs around your workout time can make a world of difference for your performance at the gym.

Train in different rep ranges

Almost every time I talk to a new client who’s been stuck in a rut, they’ve been doing the same number of reps for a long time. Whether you use 5×5, 3×10, or are constantly trying to hit 1 or 2 rep maxes, you won’t make progress indefinitely. Eventually, you need to make a change to introduce some novel stimulus to your training.

What that change looks like depends on what you’ve been doing. If your training looks like mine once did – lots of heavy, low rep sets – try building strength in higher rep ranges. If you’re doing a lot of higher rep sets, try reducing the reps and moving heavier weights. I like to change reps every 4-6 weeks to avoid excessive fatigue or plateaus. However, some people (mostly newer trainees) can get away with longer periods of time.

When I write programs for my clients, I select reps based on an alternating linear periodization model I learned from the coaches at Strength Faction. Here’s how this works:

Let’s say my client is about to start a four-month block of training. In month one, we start by performing six reps on their big lifts to lay a solid foundation. The next month we drop the reps down to three. My client should be lifting significantly heavier weights on the same exercises. In the third month, the reps jump back up to five. If my client can move the same or heavier weights for the additional reps, we’ll know they’re making progress. Finally, I reduce the reps to two in the final month. This is where all the hard work my client has put in over the last three months really pays off. Performing only two reps gives them the chance to set new PRs and move some serious weight.

I’ve found this to be the best approach to ensure consistent long term progress for the vast majority of my clients. You get stronger, your training stays interesting, and you are less likely to get injured or stuck in plateaus.

Switch exercises

No one can make steady progress on the same exercise forever. If you aren’t seeing strength gains, or if an exercise is leaving you excessively sore or tired, it may be time to cycle it out of your workouts for a while.

Don’t perform every exercise you know each time you go to the gym. I see this most commonly when people are trying to build muscle. For example, their chest day includes flat bench, incline bench, decline bench, flyes, and pushups in a single workout. What happens when their progress at the gym slows or they stop building muscle? They have no fresh exercises left to substitute. It’s better to leave a few exercises out of your regular rotation so you can cycle in new things when you hit a plateau.

What if your goal is to build strength on specific exercises? Won’t taking a break from these exercises hurt your progress?

When I was first getting into powerlifting, I spent over a year following the Westside Barbell method. Most of the Westside training focuses on exercises that are similar to, but not exactly the same as, the big three powerlifts. Building strength with these alternative exercises can help improve technique, improve your weak spots, and make you a more well-rounded lifter who is less prone to injuries.

Instead of just doing the same big lifts all the time, try building strength with these same-but-different options:

Instead of back squatting, try…

  • Barbell front squat
  • Barbell zercher squat
  • Safety bar squat
  • Box squat (could be back, front, zercher, or safety bar)
  • Heavy dumbbell or kettlebell squats
  • Heavy single leg movements like step ups, split squats, and lunges

Instead of bench pressing, try…

  • 2 or 3 board press
  • Barbell incline bench
  • Barbell floor press
  • Close grip barbell bench press
  • Heavy dumbbell pressing variations

Instead of deadlifting, try…

  • Switching stance (sumo vs. conventional deadlift)
  • Rack pulls from different heights
  • Block pulls from different heights
  • Trap bar deadlift
  • Heavy kettlebell deadlifts

Don’t neglect other exercises

Once you’ve been lifting for a while, it’s difficult to get stronger or build muscle using only the big barbell lifts. If you want to avoid injuries and see steadier progress, include plenty of dumbbell, kettlebell, cable, bodyweight, and even machine exercises. I group these other exercises together and call them “assistance training”, because while they aren’t the main focus of your workout, they support you as you work to achieve your goals.

On numerous occasions, I’ve met with new clients who want to build strength but who aren’t doing much in the way of assistance training. They’ve spent a lot of time practicing with the barbell but they can’t perform a quality RDL, lunge, row, or dumbbell press. It’s amazing how much progress they make just by introducing a handful of targeted assistance exercises to their workouts.

Here’s a quick rundown of some of my favorite assistance exercises to help you get stronger on the three powerlifts.

If you want to build a stronger barbell squat, try…

  • Dumbbell and kettlebell squats
  • Single leg exercises like step ups, split squats, lunges, single-leg squats
  • Glute bridges and hip thrusts using a variety of implements
  • Leg curls
  • Core exercises like dead bugs, planks, and other anti-core movements

If you want to build a stronger barbell bench, try…

  • Dumbbell pressing: flat, incline, decline, floor press
  • Lots of upper body pulling, especially horizontal rows of all kinds
  • Pushups
  • Tricep isolation work like cable pushdowns, close grip pushups, and skullcrushers

If you want to build a stronger deadlift, try…

  • Other hip hinges like Romanian deadlifts, pull throughs, and kettlebell swings
  • Lots of upper body pulling, especially horizontal rows of all kinds
  • Grip work, especially loaded carries
  • Glute bridges and hip thrusts using a variety of implements
  • Core exercises like dead bugs, planks, and other anti-core movements

Read more: Core Training Beyond Crunches

Follow a structured program

I’ve included a ton of information about goal setting, program design, exercise selection, and training philosophy in this blog. If you feel overwhelmed, or simply want to ensure you’re doing the things you need to do to keep making progress, you are best off following a structured training program. Hiring an in-person coach or an online trainer is the best way to get a program uniquely tailored to your goals, likes and dislikes, and resources. When you work directly with a coach, they can also tweak your program as you go if you aren’t seeing the results you want.

Getting in shape is a long game. Practicing patience, regularly re-assessing, and taking a big-picture approach to your training can keep workouts fun and help you push past the inevitable training plateaus.

Looking for a training program? I created Full45 to help you get strong and see renewed progress even if you have minimal access to equipment and little time to train. Check it out to grab your copy for three months of structured done-for-you-workouts.

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How often should I switch exercises?

Lately, I’ve been getting a lot of questions about exercise selection.

How many times should I repeat my workouts before switching exercises?

Do I need to change things frequently to confuse my muscles?

When I do make changes, how do I know what to do?

I have strong thoughts on this topic based on my years of experience training clients and observing my own growth in the weight room. Let me set the record straight for anyone who’s confused.

Why I don’t like to switch exercises all the time

Think about your first experience with a challenging exercise, like a deadlift. Did you walk into the gym and nail it right away? Of course not. It probably took you many weeks just to figure out how to perform the exercise correctly. As you refined your technique, you felt more confident and gradually added weight. Building a truly impressive deadlift takes years to accomplish.

Learning new exercises requires time, energy, and patience. You won’t be able to push yourself very hard when you’re learning. This is why my clients repeat the same workouts many times before I change their exercises. It’s a myth that your muscles need constant variation to “keep them guessing.” If you’re constantly switching things up, you’ll never actually put in the work necessary to improve.

You need to build proficiency in an exercise before you can truly reap its benefits. Most of the initial progress we make when learning something new at the gym comes from nervous system adaptation. First, our brains must figure out what body parts to move in what order. Only then can we start to recruit more of our muscle tissue to move heavier loads with better speed and control. You need to reach this second stage to see noticeable gains in strength, size, and performance.

Another way to think about this comes from the super smart guys at Strength Faction. They believe exercise proficiency helps you effectively express your training intentions. For example, let’s say you want to get stronger using squats. If you can’t squat well, you’ll never be able to handle heavy enough loads to build strength. The same goes for other goals such as increasing power. Jumping for power development does you little good if you don’t know how to land safely.

Repetition leads to mastery. The more we practice an exercise, the better we get. The better we get, the more energy we can devote to pushing our physical and mental limits. This is where the magic of progress happens.

You need lots of practice to get strong and proficient with complex movements, such as barbell deadlifts.

When should I switch exercises?

For best results, you should follow a long-term, structured workout program. I typically write programs lasting three to four months. Each program focuses on a big-picture goal like fat loss, building muscle, returning from an injury, or training for a race.

Within this larger framework, my clients’ workouts change every four to six weeks. This is the sweet spot to get the most out of each exercise. However, some people can repeat the same workouts for eight weeks and still see progress. This is especially common with newer trainees who aren’t as experienced with strength training.

Before switching exercises, ask yourself these questions:

  • Am I still making progress with this exercise? If so, I recommend leaving the exercise in your program until progress stalls. Remember progress comes in many forms: adding weight, performing more sets or reps, taking less rest, using better form, etc.
  • How is my recovery? If you’re feeling great during and between workouts, you still have room to push yourself and grow with your current plan. If you’re feeling excessively sore and tired or you start dreading your workouts, it’s probably time to switch gears.
  • Is my primary goal fat loss? If you want to lose weight, you don’t want to become too efficient in the gym. I still recommend prioritizing strength work, but you can introduce a bit more variety with your assistance and conditioning exercises in the latter parts of your workouts. If your primary goals are building strength or muscle, you’re better off spending more time with the same set of exercises.

Here are few things to keep in mind when selecting exercises or making changes:

  • Understand why every exercise is included in your workouts. I never change exercises purely for the sake of novelty; every change is intended to to help my clients get another step closer to their goals. This ensures they get the most bang for their buck with limited time in the gym.
  • Don’t change everything at once. I often keep the main strength exercises consistent throughout a client’s program. Try changing the set and rep schemes instead of the exercise itself. For example, we may do sets of five rep squats one month and sets of three rep squats the next month.
  • Look for small changes. Often, you only need a small tweak to see renewed progress. Here are some ideas for changing your current exercises:
    • Use a different variation of the same exercise. Perform a front squat instead of a back squat or a dumbbell floor press instead of a dumbbell bench press.
    • Use a different implement. Use a kettlebell squat instead of a barbell squat or a cable row instead of a dumbbell row.
    • Change the tempo. Use slow eccentrics, fast concentrics, and isometric pauses.
    • Change the range of motion. This works well for barbell exercises like bench press and deadlifts.
  • Use conditioning to scratch your itch for variety. Conditioning is a fancy word for high intensity interval training, or getting your heart rate up. Most of my clients do some conditioning at the end of their workouts. This is a perfect time to have some fun with gym toys like medicine balls, sleds, battle ropes, and cardio equipment. For most people it’s less important what tools they use for conditioning than how their heart rate is affected.

Read more: Improve Your Conditioning With Finishers

two people use battle ropes to get their heart rate up at the end of a workout
Use conditioning finishers to add more variety to your workouts.

Focus on the basics.

I strongly believe you will see better results – no matter what your goal – if you focus on mastering a small handful of compound movements in the gym. All of my clients squat, hinge, press, pull, and carry. Nobody knows how to do these things perfectly right off the bat, so we spend lots of time learning, practicing, and perfecting different variations of these fundamental skills. Over time, my clients build confidence and a strong foundation which allow them to push past their limits and crush their goals.

Read more: What Should I Do When I Come to the Gym?

If you look at the workout programs of the biggest, fastest, strongest, and leanest people, you will see these same basic movements. The biggest difference between them and you is they’ve been training for longer and may have more resources at their disposal.

Don’t be fooled by fit people who post flashy training tools and crazy exercises on social media. Most likely they are spending the bulk of their training time away from the camera focusing on the same compound movements you do. The basics may not be sexy or sell supplements and gadgets, but it’s what works.  

Looking for a workout program to take the guesswork out of all of this? Check out Full45. It’s a three month, twice-weekly training program you can complete using the equipment at a basic gym like Planet Fitness. Full45 is the perfect program to get you started on your strength training journey or to help you bust through a plateau.

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Try This to Set New Year’s Resolutions You’ll Actually Keep

It’s that time again: time to pull out the planners and chart a course for the new year.

For many people, setting New Year’s resolutions is an enjoyable process. It can be exhilarating to think of all the big things you plan to achieve. There is a sense of hope and possibility around this time that can difficult to recreate later in the year.

For others, this time of year is full of anxiety, disappointment, and even shame. Maybe you didn’t accomplish everything you wanted to over the past year. Perhaps you’re reminded of a resolution you’ve repeatedly set and failed to keep. You may feel so overwhelmed by your immediate challenges that it’s difficult to take a step back and think about the bigger picture.

Here’s some good news: failing to achieve goals doesn’t mean you are a failure. Setting goals isn’t necessarily something you’re good at right out of the gate; it is a skill you need to be practice and develop. Regardless of your past results, you can use certain strategies to set more realistic and meaningful New Year’s resolutions this time around.

I’ve previously written about finding goals which actually matter to you and the deeper meaning behind the most common health and fitness goals. Today I want to discuss goal setting from another angle: how the types of goals you set affects whether you make lasting changes.

Outcome Goals vs Habit Goals

We are all familiar with outcome goals:

  • I want to lose 70lbs.
  • I want to gain 15lbs of lean muscle.
  • I want to deadlift twice my bodyweight.
  • I want to run a sub 4 hour marathon.

All of these are worthy goals. Unfortunately, we ultimately don’t have much control over whether we achieve them because we cannot control exact numbers or outcomes.

What we can control are our actions and behaviors. That’s why I often work with clients to turn their outcome goals into habit goals.

A habit goal focuses on the actions you take to support your desired outcome. Accomplishing a habit goal is totally within your control because you are the one who decides whether you’ll take positive action every day.

Let’s look at the first goal listed above – wanting to lose 70lbs – and break it down into habit goals. What does it take to lose 70lbs? What habits do I need to develop to make this goal a reality?

These are the “big rocks” you need to move to lose a large amount of weight. But these are still too vague to make much of a difference in your daily life. So the next step is to break these down into a handful of smaller practices.

Let’s just look at the first bullet point, consistently eating in a caloric deficit. I’ll list the two nutrition practices which made the biggest impact on my journey to lose 70 lbs years ago:

  • Logging my food every day to gain an awareness of how much food I was eating and make sure I wasn’t consuming too many calories. (Read more: All About Food Logging Parts 1, 2, and 3)
  • Cooking my own meals at home most of the time so I could control the quantity and quality of my food. (Read more: How I learned to cook and you can too)

Once you’ve broken down your big rocks, your list should consist of things under your direct control. Cooking and logging my food were behaviors I could do every day to move the needle closer to my ultimate weight loss goal.

Instead of focusing on the number of pounds I wanted to lose, I focused on consistently nailing these new habits. Every day I checked those boxes, I could feel good about my choices. Although I couldn’t know exactly how much weight I would lose, I knew I would progress as long as I kept practicing these habits.

habit checklist todo list new year's resolution
Focusing on daily wins creates more long-term success than focusing on numbers and outcomes.

The Power of Daily Practice

The best habit goals are those you can practice every single day. Bonus points for goals like the two I listed above which you do multiple times per day.

It takes practice and patience to build new habits, especially if you’ve been set in your old ways for a long time. The more exposure you have to new positive changes, the more success you will have.

One of the best parts about setting habit goals is learning to love the process of self-improvement. It’s so easy to get hung up on numbers or fall prey to quick fixes when your only goal is to reach a specific outcome. You do whatever it takes to get where you want to go without considering whether your approach is sustainable. Once you reach your goal, it’s easy to fall back into your old ways and ultimately end up back where you started.

On the flip side, practicing habit goals helps you write a new script and make lasting changes. Even if you never reach the exact number or outcome you were hoping for, you will be better off than where you started. You learn what works for you and what doesn’t. You find ways to enjoy training, cooking, and whatever else you’re doing as opposed to just viewing them as means to an end. This is where the magic of lasting change happens.

One of the most powerful habit goals you can set in the new year is to become a more consistent exerciser. Getting in the gym on a regular basis benefits not just your physical health but also your mental health and sense of identity. Now is the best time to figure out how to make exercise a staple of your routine. If you’re struggling, check out my 4C System Course. I created this free 5-day email course to help busy professionals get more consistent with exercise. Sign up using the box below and you’ll receive the first lesson right away.

Have a happy new year and here’s to your good health!

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13 Ways to Find More Time for Exercise

If you’re reading this in December when it’s first published, you likely have a million things on your plate. Between work parties, get togethers with friends, family obligations, gift shopping, and year-end reflection, there never seem to be enough hours in the day. Many people find it incredibly tough to maintain their sanity, get enough sleep, and take care of themselves during the holidays.

One of the first things we drop when times get tough is regular exercise. Unfortunately, when we stop moving every day, we usually feel worse. I know when I stop checking the training box I have less energy, struggle to focus, and I often feel overwhelmed with things I would normally be able to handle with ease.

To help you stay consistent with exercise during this stressful time, I’ve compiled my top 13 ways to find time to train even when your schedule is incredibly full and chaotic. Because not every tip here works for every person, focus on the ones that make the most sense for your lifestyle, goals, and priorities.

Read more: Plan Ahead to Eat Right and Exercise Over the Holidays (Or Any Stressful Period)

1. Schedule workouts like meetings.

A great way to make sure you exercise is to schedule your workouts the same way you schedule a meeting or doctor’s appointment. This is especially important if other people have access to your calendar. If you don’t protect your training time, someone else can snatch it up from under your nose.

I rely on this tip year round because managing my calendar is essential to control my time during the week. If I don’t block off my workouts, that time can quickly disappear. Scheduling my workouts reminds me to keep those times free.

Read more: How to Make Time for Exercise

2. Train in the morning before work.

I’m a huge fan of early morning workouts. Exercising first thing helps me start the day physically and mentally refreshed. People who hit the gym in the morning are often the most consistent exercisers because fewer obstacles interfere with their training. If you leave your workout for the end of the day, a million things can pop up and distract you from the gym. If you get training out of the way first thing in the morning however, you can check the box before you head off to tackle the rest of your daily obligations.

Now, if you absolutely hate mornings or have a hard time getting out of bed, this idea probably won’t help you. However, if you’re already an early riser, consider adding a workout to your morning routine.

3. Train during the work day.

If you have lots of obligations before and after work, training during the day may fit best into your schedule, especially if you belong to a gym right by your workplace. My gym, for example, is located in the heart of downtown Chicago and some of our busiest hours of the day are 11am – 2pm. Many people drop in for a quick workout over the lunch hour and then eat their afternoon meal at their desk. You may need to shorten your workouts to make this work (see tip #8 below).

4. Join a more convenient gym.

Sometimes, it’s tough to work out because we have to travel a long way just to get to the gym. Joining a gym closer to work or home can dramatically cut down on your commute, reducing the total amount of time you have to commit to every workout.

The closest gym will not always be the nicest or the cheapest. However, when time is a valuable or limited resource, changing gyms may be worth the upgrade or downgrade. If you’re incredibly busy, every little bit of saved time makes a difference.

5. Train at home.

What if you still have trouble making it to the gym? Working out at home is a great solution for many people. Home workouts can range from simple bodyweight drills and exercises performed sporadically throughout the day to longer, complete workouts. You can perform some of your workouts at home even if you still hit the gym on a regular basis. Training at home is also a great solution for anyone who needs to work out very early or very late and doesn’t have access to a 24 hour gym.

If you want a complete 4 month home training program, check out my Workout From Home Toolkit.

You don’t need any equipment to train at home. However, purchasing a few small pieces of equipment like bands, kettlebells, and powerblocks can greatly expand your repertoire of possible exercises. Those of you who have extra space or train exclusively at home may want to consider investing in a bigger gym setup (with things like a power rack, benches, full sets of weights, and cardio equipment).

Read more: 6 Cheap Things You Need to Build a Great Home Gym

6. Combine exercise with other activities.

If you’re incredibly short on time, you can do double duty with exercise and other tasks. One of the best examples of this is making your daily commute more active. If possible, walk or bike a portion of your trip to work. In Chicago where I live, it’s often faster to bike to work than to drive or wait for the bus.

Another great way to sneak in extra exercise is to move while you’re watching TV. One of my clients made a deal with himself to only watch sports games while walking or running on the treadmill. If sports aren’t your thing, do something similar with your favorite show, movies, or podcasts. If you’re really into the media you’re consuming, your workout seems to fly by.

One additional idea is to make your home time more active. If you work from home or tend to sit on the couch for hours every evening, set an alarm to remind yourself to get up and do something physical every 30 – 60 minutes. Do a set of pushups, squats, or jumping jacks, or walk up and down a few flights of stairs. It may not seem like much, but every little bit of activity adds up when you’re pressed for time.

7. Train fewer times per week.

It’s not always possible to train as many times as you may like during the course of the week. If you are constantly missing workouts, you may want to dial back your commitment.

There is something powerful about setting ourselves up for success. If you plan to train five times per week but only make it to the gym three times, you view that as failure. But if you only plan to train three times, the same number of workouts is a success. We feel better about ourselves when we meet our expectations and we’re more likely to stick with a realistic and attainable plan.

You can get great results training two or three times per week if you are consistent and follow a well-balanced program. Save the high frequency training for a time of year when you don’t have as much on your plate.

Read more: I Only Have Two Days to Train. What Should I Do?

8. Shorten your workouts.

Similarly, if you constantly struggle to make time for exercise, it may be helpful to focus on shorter workouts. Contrary to popular belief, you don’t need a full hour of uninterrupted time to have an effective workout. You can get a lot accomplished with short workouts ranging from 15 – 45 minutes.

Sometimes shorter workouts can even lead to better results. When you’re forced to maximize your gym time, you waste less time resting, on your phone, and socializing with your gym buddies. Short workouts force you to come in with a plan, work hard, and then return to your busy life.

9. Utilize circuit training.

If you’re used to long workouts, it’s tough to know what to cut from your routine. The good news is you can cover all your bases with minimal training time using circuit training. I love circuit workouts for people who have 30 minutes or less to train. They are also a great option for people who frequently travel and need some flexibility based on space and availability of equipment.

Here’s how circuit training works:

  • Select a handful of exercises, preferably one from each major movement group (squat, hinge, press, pull, core or loaded carry).
  • Set a timer for however long you have to train and complete as many rounds as possible before the timer goes up.
  • Take as little rest as you can while still using good form and challenging weights.

Read more: Training on the Road

10. Follow a program.

Every day you show up to the gym without a plan, you are wasting precious time. I frequently see gym goers wandering around trying to figure out what to do next. This is not only incredibly inefficient, it keeps you from getting the best possible results.

Following a set training program helps you get the most bang for your buck at the gym. Set clear goals before you start a program. If you want to run faster with less pain, you probably shouldn’t be following a bodybuilding program. If your primary goal is to look and feel better, you likely don’t need to beat up your joints with a punishing crossfit routine.

There are thousands of quality programs available on the internet; doing some research ahead of time will keep you safe and help you make the fastest progress toward your goals.

Looking for a done-for-you workout program? Check out Full45 here.

11. Sign up for an event.

Some people are motivated by external commitments like races or meets. If this sounds like you, sign up for an event to kickstart your training. Once you’ve put money and pride on the line, you may start to take your workouts more seriously.

Be sure you have enough time to adequately prepare for the event you sign up for. If you’ve never run a race before and are struggling to stay consistent, a 5 or 10k is much more realistic than a marathon. If you want to enter a powerlifting meet, pick one at least 12-16 weeks in the future.

12. Recruit a workout buddy.

It’s tough to make changes by yourself. Humans are inherently social animals and we always do better with external support. So when we recruit others to help us in our journey, we are much more likely to see things through.

There are many ways you can enlist the help of an accountability buddy. For example:

  • Work out with a friend or coworker.
  • Check in with another gym regular, even if you don’t actually work out together.
  • Take a group exercise class.
  • Join a running, cycling, or swimming group.
  • Join a Facebook group for people with similar goals and interests.
  • Join a group coaching program.

Read more: The Power of Accountability and Community

13. Hire a trainer.

One of the best things I ever did for my own training was to invest in a coach. Before I started working with my trainer Bryan, I would make all kinds of excuses later in the week for why I didn’t need to work out. Bryan called me on my BS and instructed me to complete five strength training workouts every week. I quickly stopped making excuses and found time to complete those extra workouts. While not everyone needs to train five times per week to see results, the extra accountability and expectation provided by a coach can be a game changer for consistency.

Most commercial gyms have trainers on staff. Often, you can get a complimentary session with a trainer before making a commitment to  ensure the trainer and you are a good fit. If you don’t have access to an in-person trainer or frequently train at home or on the road, online training is a great alternative. You can learn more about my online training program here.

Want to learn more? I created my 4C System for those who want to improve their exercise consistency. If you’ve struggled to stay consistent with exercise, sign up for this totally free 5 day email course using the box below.