NOVEMBER 5, 2019

BE GRATEFUL

I DECIDED I WANT TO SWITCH UP THE TYPICAL HEALTH TALK AND DIVE INTO A PART OF HEALTH THAT OFTEN GETS LOOKED OVER; EMOTIONAL HEALTH. WITHOUT DIVING TOO DEEP INTO THE SCIENCES BEHIND IT ALL, OUR EMOTIONAL HEALTH PLAYS A BIGGER ROLE ON OUR PERFORMANCE, STRESS, AND RECOVERY THAN A LOT OF US GIVE CREDIT FOR. TODAY, I’M GOING TO GIVE ONE OF MY BIGGEST TIPS (AND PERSONAL LIFE SAVERS) THAT HELPS ME KEEP CONTROL DURING LIFES CRAZY MOMENTS.
TO KICK THINGS OFF, LET’S JUST FACE THE FACT THAT IF WE AREN’T MENTALLY/EMOTIONALLY IN A GOOD PLACE THEN HOW CAN WE EXPECT OUR TRAINING SESSIONS OR LIFESTYLE HABITS BE IN A GOOD PLACE? NOW, I’M NOT TALKING ABOUT A SEMI-STRESSED DAY OR SOMETHING SMALL; TRAINING DURING THOSE TIMES ARE SUPER BENEFICIAL, BUT WHAT HAPPENS WHEN EVERYTHING SEEMS TO BE HITTING YOU AT ONCE AND YOU FEEL LIKE YOU’RE ABOUT TO CRACK? I’M TALKING ABOUT THE TIMES WHEN YOU FEEL SO MENTALLY BURNT OUT THAT YOU JUST WANT TO SHUT EVERYONE OUT AND STAY LOCKED AWAY IN A CAVE. THESE ARE THE MOMENTS THAT I FEEL CAN REALLY BREAK SOMEONE DOWN OR DERAIL US FROM OUR PROGRESS AND TRUE POTENTIAL. WITH ALL THAT SAID, WHAT DO YOU DO WHEN LIFE TURNS INTO A SHIT STORM? TWO SIMPLE WORDS, BE GRATEFUL.
YEAH, YOU HEARD ME RIGHT, BE GRATEFUL. I KNOW THIS ISN’T PROBABLY THE ANSWER YOU WERE LOOKING FOR OR EXPECTED, ESPECIALLY COMING FROM A “HARD-CORE FITNESS ENTHUSIASTS”, BUT IT’S TRUE. WHEN WE STOP EVERYTHING WE’RE DOING AND TAKE A MOMENT TO BE GRATEFUL IT CAN REALLY HELP US START TO PUT INTO PERSPECTIVE OUR LIVES AND GOALS. BY DOING THIS, IT THEN HELPS US REALIZE WHAT IS IMPORTANT AND FROM THERE A GOOD NUMBER OF THOSE STRESSORS THAT ARE CAUSING US TO CRACK; SLOWLY MELT AWAY.
NOW, THAT YOU KNOW THE START OF CALMING THE MIND; HOW DO WE PUT IT INTO ACTION? THE EASIEST WAY I’VE FOUND TO HAVE A GRATEFUL ATTITUDE AND PERSPECTIVE IS TO KEEP A GRATITUDE JOURNAL. AND EXACTLY HOW IT SOUNDS, THIS IS JUST A JOURNAL THAT YOU WRITE IN ON A REGULAR BASIS THINGS THAT YOU’RE GRATEFUL FOR. HOW DEEP, DESCRIPTIVE, OR PERSONAL YOU GET WITH YOUR “GRATEFULS” IS COMPLETELY UP TO YOU. THE ONLY THING THAT MATTERS HERE IS PUTTING DOWN ON PAPER WHAT YOU REALLY ARE GRATEFUL FOR. IT CAN BE ANYTHING FROM PHYSICAL THINGS LIKE YOUR HOME, CAR, OR MONEY, TO MORE EMOTIONAL THINGS IN YOUR LIFE LIKE CERTAIN RELATIONSHIPS.
I’VE FOUND THE BEST TIMES (AT LEAST FOR ME) TO WRITE DOWN MY GRATEFULS IS IN THE MORNING ABOUT 10-15 MINUTES AFTER WAKING. I JUST GRAB MY JOURNAL AND THEN GO OUTSIDE OR INTO A ROOM BY MYSELF AND MAKE MY LIST. IT’S NOTHING CRAZY AND TAKES MAYBE 5 MINUTES TO JUST GET WHATEVER IS IN MY HEAD ON PAPER. MY LIST USUALLY GOES SOMETHING LIKE THIS:
Grateful for:

-Today

-My home

-My ambition

SIMPLE AND EASY. AND AS YOU CAN TELL, IT CAN BE A BROAD RANGE OF THINGS. I THINK IT’S GOOD TO BE GRATEFUL FOR PHYSICAL THINGS AS IT CAN BE A DRIVER TO KEEP DOING BETTER, BUT ALSO, IT’S GOOD TO HAVE PERSONAL THINGS LIKE “MY AMBITION”. TOO OFTEN WE OVERLOOK OUR OWN PERSONAL SUCCESSES, ESPECIALLY WHEN LIFE DOES GET CRAZY, SO BY HAVING THESE LITTLE DAILY REMINDERS IT CAN HELP OPEN OUR EYES TO HOW BAD ASS WE REALLY ARE!
AT THE END OF THE DAY THIS CAN JUST BE ANOTHER TOOL IN OUR TOOLBOX THAT HELPS US STAY MOTIVATED, FEEL ACCOMPLISHED, AND CAN KEEP LIFE STRESSORS AT BAY (SOMEWHAT). THE MORE YOU LOG YOUR GRATEFULS, THE MORE YOU WILL FIND THAT THEY BEGIN TO GET DEEPER AND DEEPER REALLY BREAKING THROUGH TO THE THINGS THAT MATTER THE MOST TO YOU; RELEASING THOSE LITTLE LIFE STRESSES THAT DON’T MATTER IN THE END.
GIVE IT A GO FOR A WEEK AND I PROMISE YOU’LL START TO FEEL A NEW TYPE OF MENTAL CLARITY THAT YOU’VE NEVER EXPERIENCED. NO, THIS ISN’T A CURE ALL TO STRESS AND EMOTIONAL BEATINGS THAT MIGHT COME ALONG, BUT IT’S A POWERFUL TOOL THAT CAN HELP US DEAL AND PRIORITIZE THEM AS THEY COME.
STAY GRATEFUL FAM!
Disclaimer: The health information provided in this blog is provided for general informational and educational purposes only, and is not a substitute for professional health advice. Accordingly, before taking any actions based on such information, we encourage you to consult with your doctor or other medical/healthcare professional. We do not provide any kind of health advice. The use or reliance of any information contained on this site (www.awayathletics.com) is solely at your own risk.

JULY 28, 2019

INTERMITTENT FASTING 101

EVERY-TIME WE TURN AROUND IT SEEMS AS THOUGHT THERE IS SOME NEW DIET OR TRAINING CRAZE TAKING OVER ON SOCIAL MEDIA, INTERNET, NEWS, OR FROM FRIENDS. NOW, SOME OF THESE ARE FADS AND WILL CONTINUE TO COME AND GO WITH EVERY NEW SEASON, BUT THERE ARE SOME THAT ARE GAINING POPULARITY AND ACTUALLY HAVE QUITE A BIT OF RESEARCH BACKING THE PROS. ONE OF THE MORE POPULAR THINGS PEOPLE ARE TRYING THESE DAYS IS INTERMITTENT FASTING OR IF. AT FIRST I WAS SKEPTICAL ABOUT THIS TYPE OF EATING AND “TRIED” IT FOR A LITTLE BIT AND DECIDED I HATED IT, BUT AFTER MORE RESEARCH AND ACTUALLY FOLLOWING AN IF STYLE THAT WORKED FOR ME, I QUICKLY CHANGED MY MIND.
WHAT IS IT?
BEFORE WE START BREAKING DOWN THE INS AND OUTS OF IF, LET’S TALK ABOUT WHAT IT IS EXACTLY. UNLIKE SOME OF THE FADS OUT THERE IN WHICH YOU NEED A 1,000 PAGE MANUAL TO KIND OF UNDERSTAND; INTERMITTENT FASTING (IF) IS PRETTY STRAIGHT FORWARD. ALL IF INVOLVES IS GOING THROUGH PERIODS/TIMES OF FASTING (NO CALORIES) FOLLOWED BY PERIODS OF EATING AKA “EATING WINDOWS”. NOW, THERE ARE MULTIPLE WAYS OF DOING THIS WHETHER IT’S THROUGH TIMED EATING, SKIPPING A DAY OR TWO, BUT THE MOST COMMON IS THE 16:8 APPROACH (WHICH WE WILL BE USING FOR TODAYS BREAKDOWN)
FOR THIS STYLE OF IF, YOU WOULD FAST FOR 16 HOURS AND THEN HAVE AN 8 HOUR EATING WINDOW TO GET YOUR DAILY ALLOTMENT OF CALORIES. FOR EXAMPLE, LET’S SAY YOU HAVE YOUR LAST MEAL AT 8PM, YOU WOULDN’T EAT AGAIN UNTIL 12PM THE FOLLOWING DAY. STARTING AT 12PM YOU WOULD HAVE YOUR FIRST MEAL TO BREAK YOUR FAST AND THEN STOP EATING AT 8PM. NOW, I KNOW YOU’RE PROBABLY THINKING THAT 16 HOURS OF NO FOOD SOUNDS LIKE HELL, BUT IT ISN’T THAT BAD BECAUSE MOST OF THAT FASTED TIME IS WHILE YOU’RE ASLEEP!
WHY?
NOW, THAT YOU KNOW WHAT INTERMITTENT FASTING IS, LET’S TALK ABOUT THE “WHY” BEHIND IT AND GO THROUGH SOME OF THE POSITIVE BENEFITS THAT COME FROM GIVING YOUR BODY A BREAK FROM FOOD. THE FIRST AND ONE OF THE BIGGEST REASONS BEHIND INTERMITTENT FASTING IS ITS POSITIVE EFFECT ON AUTOPHAGY. AUTOPHAGY IS THE EATING/RECYCLING OF DAMAGED CELLS WITHIN THE BODY. LIKE A GIANT POWER PLANT; OUR BODIES ARE ALWAYS WORKING TO KEEP UP WITH THE DEMAND WE PLACE ON IT IN EVERYDAY. WELL, ALSO JUST LIKE A POWER PLANT RELEASING POLLUTANTS INTO THE AIR FROM ALL THE WORK GOING ON INSIDE; OUR BODIES RELEASE POLLUTANTS INTO THE BODY. THESE POLLUTANTS ARE KNOWS AS REACTIVE OXYGEN SPECIES (ROS) AND AFTER SO LONG, THEY CAN HURT OUR AMAZING POWER PLANT THAT IS OUR BODY. BY GOING THROUGH PERIODS OF FASTING IT PLACES STRESS ON THE BODY BECAUSE WE ARE STILL USING ENERGY; WHEN THIS STRESS STARTS THE BODY WILL START TO “EAT” BAD/OLD CELLS TO KEEP UP WITH THE DEMAND. SO, TO PUT IT IN SUPER SIMPLE TERMS; NO FOOD=SYSTEM CLEAN UP.
ANOTHER HUGE BENEFIT OF IF IS THAT IT GIVES THE DIGESTIVE SYSTEM AND THE GI TRACT A BREAK. IF YOU THINK OF YOUR STOMACH AS A MUSCLE; YOU’LL REALIZE THAT YO'U’VE BEEN “WORKING IT OUT” SINCE THE MOMENT YOU ENTERED THIS WORLD. FOR ME, THAT MEANS IT’S BEEN GOING NON-STOP FOR 29 YEARS! ADD ON TOP OF THAT, ALL THE SHIT THAT HAS BEEN PUT INTO IT DURING THAT TIME AND YOU’LL SOON REALIZE THAT YOUR DIGESTIVE SYSTEM HAS BEEN WORKING OVERTIME TO TRY AND KEEP YOU ALIVE AND HEALTHY. SO, LETS BE NICE TO THE LITTLE GUY AND GIVE HIM A BREAK FROM TIME TO TIME, SO THAT IT CAN BUILD UP ITS LINING, DIGESTIVE ENZYMES, AND WORK EVEN BETTER WHEN YOU DO EAT.
ALONG WITH HELPING RID THE BODY OF ROS AND STRENGTHENING THE DIGESTIVE SYSTEM; INTERMITTENT FASTING HAS BEEN SHOWN TO HAVE POSITIVE BENEFITS ON WEIGHT MANAGEMENT, MENTAL CLARITY/COGNITIVE FUNCTION, IMMUNE SYSTEM, AND BLOOD SUGAR & INSULIN LEVELS.
IS IT FOR EVERYONE?
IN A SHORT ANSWER, YEAH JUST ABOUT. I THINK ANYONE CAN RECEIVE POSITIVE BENEFITS THROUGH IF, BUT JUST LIKE WITH ANYTHING ELSE, BE SURE TO CONSULT YOUR DOCTOR BEFORE TRYING NEW DIETS AND/OR TRAINING PROGRAMS. WITH THAT SAID, THERE ARE SOME PEOPLE WHO TYPICALLY FIND IF EASY AND REAP THE BENEFITS. THESE INCLUDE:
People who travel a lot- due to being on the road they can use the travel time to fast to help avoid high-cal/processed foods that can be found in airports and flights.

Keto enthusiasts- Due to the nature of the ketogenic diet (which is an entirely different topic) it’s common for people who eat a keto diet to incorporate IF into their daily habits.

People who struggle with breakfast or having breaks during the day- Often times I hear clients talk about not having time for meals during work or they aren’t hungry in the mornings; these are prime candidates for Intermittent Fasting since it’s pretty much what they already like to do.

AGAIN, THESE ARE JUST A COUPLE DIFFERENT TYPES OF PEOPLE THAT I’VE FOUND TO DO WELL WITH FASTING BECAUSE OF THEIR LIFESTYLE, BUT THAT DOESN’T MEAN IT’S ONLY FOR THEM.
SO, LIKE NO FOOD?…
BIGGEST RESPONSE I GET WHEN TALKING ABOUT IF IS “SO, YOU GET NO FOOD DURING THAT TIME?!” AND THE ANSWER IS YEAH PRETTY MUCH. TECHNICALLY, TO BE IN A TRULY FASTED STATE, THE BODY SHOULDN’T HAVE TO METABOLIZE ANYTHING. GUESS WHAT; NO MATTER WHAT IT IS THAT GOES INTO THE BODY, YOUR BODY WILL HAVE TO METABOLIZE IT IN SOME WAY. A COMMON THOUGHT WITH IF THOUGH, IS THAT AS LONG AS WHAT YOU INTAKE DOESN’T HAVE AN EFFECT ON INSULIN OR BLOOD SUGAR LEVELS, THEN YOU CAN STILL MAINTAIN A “FASTED” STATED. SOME OPTIONS THAT CAN BE HELPFUL WHEN FASTING, ESPECIALLY FOR LONGER PERIODS, ARE:
Black coffee

Branched Chain Amino Acids (BCAAs)

Medium Chain Triglycerides (MCTs)

Water

Herbal Tea

IF YOU’RE STARTING OUT WITH FASTING I WOULD AIM TO TRY AND DO IT WITHOUT TAKING IN ANYTHING BESIDES WATER. THIS GIVES YOU A CHANCE TO REALLY BECOME MORE IN-TUNE WITH YOUR BODY AND HOW FASTING AFFECTS YOU.
WHERE TO START?
NOW THAT YOU HAVE A BASIC UNDERSTANDING OF INTERMITTENT FASTING, ITS BENEFITS, AND WHATS ALLOWED; LET’S TALK ABOUT WHERE TO START. IN MY OPINION, THE BEST AND EASIEST TIME TO START IS WITH OVER NIGHT FASTING FOLLOWED BY SKIPPING BREAKFAST. LIKE I MENTIONED EARLIER; IF WE STOP EATING AT 8PM AND THEN DON’T EAT AGAIN UNTIL NOON THE NEXT DAY; BAM! THERE IS A FAIRLY EASY 16-HOUR FAST, WHICH IS A GREAT STARTING POINT TO GET YOU USED TO THIS LIFESTYLE, WHILE REAPING THE BENEFITS. REMEMBER, DURING THAT TIME YOU CAN HAVE WATER AND IF YOU WANT A MORNING CUP OF JOE, GO FOR IT (JUST SKIP ON CREAM/SUGAR). ONCE LUNCH TIME HITS; EAT UP. I RECOMMEND BREAKING YOUR FAST WITH A MODERATE FAT, MODERATE PROTEIN, AND LOWER CARB MEAL SO THAT YOU CAN AVOID CRAZY BLOOD SUGAR AND INSULIN SPIKES. AGAIN, THAT’S JUST MY RECOMMENDATION, BUT YOU CAN DO WHATEVER YOU WANT! AS YOU GET MORE COMFORTABLE WITH FASTING YOU CAN INCREASE YOUR FASTING LENGTH ALONG WITH TRYING OUT DIFFERENT WORKOUTS WHILE FASTED (YOU CAN GET EVEN MORE BENEFITS WHEN TRAINING DURING A FASTED STATE)

RESOURCES
TO WRAP IT ALL UP, INTERMITTENT FASTING SHOULD BE THOUGHT OF AS A LIFESTYLE AND NOT JUST SOMETHING YOU DO TO DROP WEIGHT. IF DONE INCORRECTLY IF CAN BE UNHEALTHY AND HAVE NEGATIVE IMPACTS TO YOUR OVERALL HEALTH AND WELLNESS. MORE AND MORE RESEARCH IS COMING OUT ABOUT THE BENEFITS OF IF, SO KEEP YOURSELF INFORMED AND READ UP ON SOME OF THE DIFFERENT TOPICS OUT THERE IF THIS IS SOMETHING THAT INTERESTS YOU.
DON’T KNOW WHERE TO START WITH RESEARCH OR NEED A SUPPORT GROUP FOR YOUR FAST? JOIN MY CIRCLE ON THE LIFE APP (DON’T WORRY ITS FREE) TO FAST WITH OTHER PEOPLE, GET THAT ADDED MOTIVATION, & HELPFUL INFORMATION TO REACH YOUR GOALS. JUST SHOOT ME AN EMAIL AT MICAH@AWAYATHLETICS.COM SAYING YOU WANT TO JOIN MY FASTING CIRCLE AND I’LL TEXT YOU THE LINK!
REMEMBER THOSE SUPPLEMENTS I MENTIONED EARLIER? WELL, IF YOU’RE LOOKING TO TRY THEM OUT, THEN BE SURE TO USE MY CODE: LIFTAWAY TO SAVE SOME MONEY ON EITHER SURGE SUPPLEMENTS OR COMPLETE WELLNESS PRODUCTS.
Disclaimer: The health information provided in this blog is provided for general informational and educational purposes only, and is not a substitute for professional health advice. Accordingly, before taking any actions based on such information, we encourage you to consult with your doctor or other medical/healthcare professional. We do not provide any kind of health advice. The use or reliance of any information contained on this site (www.awayathletics.com) is solely at your own risk.

MAY 2, 2019

THIS IS WHO WE ARE...

IF YOU’RE LOOKING FOR A BLOG ABOUT NUTRITION OR TRAINING TIPS, THEN YOU CAN SKIP PAST THIS ONE AND READ ONE OF OUR PREVIOUS ENTRIES BECAUSE TODAY I’M GOING TO THROW BACK THE CURTAIN AND GET KIND OF VULNERABLE WITH YOU, MY ‘OHANA. NOW, IF YOU KNOW ME THEN YOU KNOW THIS ISN’T SOMETHING I USUALLY DO, SO IF I KIND OF JUMP AROUND OR RAMBLE, JUST GIVE ME A BREAK ALRIGHT? OK, HERE WE GO…
SO, TWO YEARS AGO I DECIDED TO TAKE MY TRAINING AND COACHING TO A NEW LEVEL BY OPENING A FACILITY. WITH THE HELP OF MY TWO PARTNERS, MAX AND KORY, WE SLOWLY STARTED THE PROCESS OF CONVERTING AN OLD UNUSED SPACE INTO A FUNCTIONAL TRAINING FACILITY. I REMEMBER WHEN WE PUT THE LAST PIECE OF EQUIPMENT IN I THOUGHT TO MYSELF “HOLY SH*T. WE DID THIS. I DID THIS.” I WAS SO PUMPED TO TELL PEOPLE ABOUT THE SPACE AND WAS PROUD OF WHAT WE HAD DONE. I WAS EXCITED TO BE WORKING WITH YOUNG ATHLETES, PARENTS, FRIENDS, AND FAMILY MEMBERS ON THEIR OWN JOURNEY. I DIDN’T CARE WHO IT WAS OR WHAT THEIR BACKGROUND WAS, I WAS EXCITED TO TRAIN THEM AND WATCH THEM GROW. WHETHER IT WAS A CLASS OF 15 PEOPLE OR JUST ONE; I DIDN’T CARE. WELL SADLY, THAT WORE OFF PRETTY QUICK.
BEFORE I KNEW IT I WAS FINDING MYSELF COMPARING US TO OTHER GYMS, TRAINERS, AND FACILITIES. I STARTED TO THINK OF MYSELF AND THE FACILITY WE BUILT AS INSUFFICIENT. I WOULD SEE THESE “TRAINERS” ON INSTAGRAM AND FACEBOOK POSTING ABOUT ALL THEIR SUCCESS STORIES AND HOW MANY CLIENTS THEY WERE WORKING WITH AND I WANTED THAT. I WANTED TO BE THE NEXT TOP TRAINER IN UTAH AND ALL OVER SOCIAL MEDIA. THAT, WAS MY DOWNFALL AND HONESTLY ONE OF MY LOWEST POINTS. I WENT FROM STARTING THIS COMPANY FOR MY CLIENTS TO WANTING TO DO IT FOR ME.
I WAS BEGINNING TO GET EMBARRASSED OF TELLING PEOPLE I OWNED A GYM, ESPECIALLY WHEN THEY ASKED WHERE OR HOW BIG IT WAS. I WOULD KIND OF BEAT AROUND THE BUSH BECAUSE I DIDN’T WANT TO SAY “WELL, WE HAVE 400 SQUARE FEET INSIDE OF A CHEERLEADING GYM.” EVEN THOUGH I HAD MY GIRLFRIEND, BUSINESS PARTNERS, FRIENDS, FAMILY, AND CLIENTS TELLING ME HOW PROUD THEY WERE OF NOT ONLY ME, BUT THAT THEY WERE PROUD TO BE A PART OF A.W.A.Y, I COULDN’T HEAR THEM. I WAS LOST IN MY OWN INSECURITIES AND LOST TRYING TO BE THE NEXT “BIG” THING THAT THEIR WORDS LITERALLY WENT IN ONE EAR AND OUT THE OTHER AND LET ME TELL YOU, THAT SUCKED.
HEARING THOSE THINGS JUST MADE ME EVEN MORE DOWN ON MYSELF AND MADE ME HATE WHAT I BUILT. I WOULD TELL MYSELF THINGS LIKE, “OH THEY’RE JUST SAYING THAT TO BE NICE.” BECAUSE AGAIN, I KEPT COMPARING MYSELF AND WHAT I HAD BUILT TO OTHER COMPANIES. THIS KEPT BUILDING MORE AND MORE AND I WAS GETTING MORE STRESSED AND STARTED TO LOSE THAT FIRE I ONCE FELT. TO MAKE THINGS WORSE, I FELT LIKE A HYPOCRITE BECAUSE I WOULD TELL CLIENTS AND POST TO IG ABOUT THIS BEING YOUR OWN JOURNEY AND NOT TO COMPARE YOURSELVES TO OTHERS. I WAS LITERALLY TELLING MY CLIENTS NOT TO DO WHAT I WAS DOING TO MYSELF. AND IT WASN’T JUST ME THAT STARTED TO SUFFER.
MY CLASSES SUFFERED BECAUSE I DIDN’T HAVE THE ENERGY I ONCE DID. MY ONLINE CLIENTS SUFFERED BECAUSE I WASN’T BEING AUTHENTIC TO MY STYLE OF TRAINING AND INSTEAD, KEPT TRYING TO MIMIC SOMEONE OR SOMETHING THAT I THOUGHT WAS “SUCCESSFUL”. I WOULD FIND MYSELF NOT BEING ABLE TO GIVE 110% TO MY CLIENTS BECAUSE I WAS TOO BUSY THINKING ABOUT THE NEXT CLIENT TO COME ALONG AND HOW I NEEDED TO BE BIGGER AND BETTER. AND IF YOU’RE GUESSING IT, YES, THAT JUST ADDED MORE FUEL TO MY GUILT AND SHAME THAT I WAS FEELING. BEFORE I KNEW IT THIS SNOWBALL EFFECT WAS TAKING PLACE AND I WAS TIRED, STRESSED, AND HONESTLY BROKEN BECAUSE I FELT LIKE A FAILURE. IT GOT TO THE POINT THAT I COULDN’T SEE MYSELF BEING HAPPY DOING THIS ANYMORE AND I KNEW I NEEDED TO MAKE A CHANGE. WHETHER IT WAS REMOVING MYSELF FROM THE COMPANY OR JUST CLOSING SHOP; I DIDN’T CARE, I JUST KNEW SOMETHING HAD TO HAPPEN.
WELL, SINCE YOU’RE READING THIS, OBVIOUSLY I DIDN’T REMOVE MYSELF OR CLOSE SHOP (PS I NEVER TOLD ANYONE THAT SO JUST KEEP THAT BETWEEN US), SO WHAT HAPPENED? HONESTLY, I CAN’T REALLY TELL YOU. I DIDN’T WAKE UP ONE DAY WITH THAT “AH HA” MOMENT OR DO SOUL SEARCHING THAT MIRACULOUSLY OPENED MY EYES. I LITERALLY JUST STARTED THINKING ABOUT EVERYTHING. AND THIS THINKING CAME FROM THE SAME PEOPLE WHO WERE ALWAYS TELLING ME HOW PROUD THEY WERE. IT CAME FROM JESS, KORY, MAX, JOYCE, AMY, BRAD, MY MOM, KHYLEE, CAREN, AND EVERY OTHER CLIENT THAT WALKED THROUGH OUR DOORS. THEY CONSTANTLY WOULD REMIND ME OF WHY WE STARTED THIS. THEY WOULD REMIND ME ABOUT THE FIRE I ONCE HAD AND WOULD TALK ABOUT THE HUGE IMPACT WE WERE MAKING ON PEOPLES LIVES. AND IT WASN’T THEM TELLING ME THAT FINALLY MADE IT CLICK, IT WAS THE FACT THAT I LOWERED MY WALLS AND PUT MY INSECURITIES ASIDE AND STARTED TO LISTEN. I OPENED MY EARS AND HEARD WHAT THEY WERE SAYING.
FROM THERE I STARTED TO WAKE UP MORE AND MORE TO THE FACT THAT I HAD NOTHING TO BE ASHAMED OF. SO WHAT IF WE DIDN’T HAVE A 5,000 SQUARE FOOT FACILITY OR THOUSANDS OF CLIENTS, THAT’S NOT WHY I STARTED A.W.A.Y ATHLETICS. I STARTED IT BECAUSE I SAW A DISCONNECT IN THE INDUSTRY AND KNEW I COULD HELP BRIDGE THAT GAP BETWEEN SCIENCE AND CLIENTS. I KNEW I COULD RELAY INFORMATION AND TEACH MY CLIENTS IN A WAY THAT OTHER TRAINERS COULDN’T. I KNEW I COULD WORK WITH YOUNG ATHLETES AND REACH THEM IN A WAY THAT OTHER TRAINERS COULDN’T.
FAST FORWARD TO NOW, MAY 2ND 2019. I’M BEARING IT ALL AND TELLING YOU THAT NO WE MAY NOT BE THE BIGGEST AND NO WE DON’T HAVE THE LATEST FANCY PIECE OF EQUIPMENT AND YES 95% OF OUR CLIENTS ARE YOUNG FEMALE CHEERLEADERS AND MOMS AND NOT NFL TEAMS, BUT GUESS WHAT, THAT’S WHO WE ARE. THAT’S WHO A.W.A.Y ATHLETICS IS AND THAT’S WHAT I’VE HELPED BUILD. SINCE OPENING OUR DOORS IN 2016 WE’VE HELPED OVER 300 CLIENTS! WE’VE HELPED OVER 300 PEOPLE IN SOME WAY BECOME A BETTER VERSION OF THEMSELVES… I’VE HELPED OVER 300 PEOPLE BECOME A BETTER VERSION OF THEMSELVES. THAT SOUNDS LIKE SUCCESS IN MY BOOK AND I DON’T KNOW ABOUT YOU, BUT THAT SOUNDS LIKE SOMETHING TO BE DAMN PROUD OF.
SO, TO EVERYONE WHO HAS COME THROUGH OUR DOORS, THANK YOU. THANK YOU FOR BELIEVING IN ME AND MY COMPANY ENOUGH TO ALLOW US TO JOIN YOUR JOURNEY AND THANK YOU FOR BEING A PART OF OUR JOURNEY; MY JOURNEY. AND IF YOU CAME THROUGH OUR DOORS DURING MY LOW -POINTS, I’M SORRY. YOU DESERVED THE BEST AND AT THE TIME I JUST COULDN’T GIVE THAT, BUT I’M HERE TO TELL YOU THAT IF YOU GIVE ME ANOTHER CHANCE, YOU’LL GET NOTHING BUT MY BEST. AND TO MY PARTNERS, MAX & KORY, THANK YOU. WHETHER YOU KNOW IT OR NOT YOU GUYS HELPED SAVE A.W.A.Y ATHLETICS AND ME.
TO ANYONE ELSE WHO’S READING THIS, JUST REMEMBER, IT REALLY IS YOUR JOURNEY AND AT THE END OF THE DAY YOU ARE HUMAN. YOU’RE GOING TO HAVE UPS AND DOWNS AND GET SOME SCRAPES AND BRUISES ALONG THE WAY, BUT THAT’S JUST GOING TO ADD MORE CHARACTER TO YOU AND YOUR JOURNEY. AT THE END OF THE DAY THE ONLY PERSON YOU NEED TO COMPETE WITH IS IN THE MIRROR STARRING RIGHT BACK AT YOU…
-MICAH

MARCH 12, 2019

WHAT TO LOOK FOR IN A SUPPLEMENT?

SO, YOU’VE BEEN TRAINING HARD AND CONSISTENT FOR A WHILE NOW AND ARE LOOKING TO TAKE IT TO THE NEXT LEVEL WITH A POWER BOOSTING, ASS KICKING, PRE-WORKOUT, BUT THERE’S ONE PROBLEM…WITH SO MANY COMPANIES OUT THERE CLAIMING TO BE THE BEST, HOW DO YOU CHOOSE? WELL, WE’VE PUT TOGETHER THIS QUICK AND EASY SUPPLEMENT GUIDE TO HELP YOU OUT!
✅FIRST THINGS FIRST; IS THE COMPANY YOU’RE THINKING ABOUT PURCHASING FROM REPUTABLE? IN OTHER WORDS, HAVE YOU HEARD THIS NAME OR SEEN THEIR PRODUCTS BEFORE OR DID THEY RANDOMLY COME OUT OF A DARK ALLEY LIKE A CRIMINAL FROM GOTHAM CITY? IT SEEMS LIKE EVERY TIME I’M IN A GYM I OVERHEAR SOMEONE RANTING ABOUT SOME NEW COMPANY. DO YOUR RESEARCH AND FIND OUT ABOUT THEM!
✅NEXT THING ON THE CHECK LIST: ARE THERE PROPRIETARY BLENDS IN THE SUPPLEMENT? IF YOU’RE ASKING YOURSELF “WHAT THE HELL IS THAT?” THEN GUESS WHAT? YOU’RE ALREADY ON THE RIGHT TRACK. PROPRIETARY BLENDS ARE BASICALLY MIXTURES OF DIFFERENT INGREDIENTS TO MAKE “THE PERFECT FORMULA”; I LIKE TO CALL THIS “PIXIE DUSTING”. THESE AREN'T ALWAYS BAD, BUT IT'S EASY FOR A COMPANY TO SAY THAT A PRE HAS A "PROVEN" INGREDIENT, BUT IN REALITY, THEY AREN'T USING THE CORRECT DOSES TO REAP THE BENEFITS AND INSTEAD YOU’RE GETTING A MIXTURE OF A BUNCH OF CRAP, I MEAN INGREDIENTS, THAT DOES NOTHING BESIDES GETS YOUR HEART PUMPING OUT OF YOUR CHEST. BECAUSE THESE ARE TYPICALLY ADVERTISED AS “SPECIAL BLENDS”, YOU DON’T KNOW HOW MUCH OF AN INGREDIENT IS IN A SUPPLEMENT. IT’LL JUST LIST THE NAME OF THE INGREDIENT ON THE LABEL AND THE REST IS UP TO YOUR IMAGINATION.
✅ANYTHING ELSE BESIDES CAFFEINE? IF YOU FIND A PRE AND IT SEEMS LIKE ALL THAT IS IN IT IS CAFFEINE, THEN KEEP LOOKING! THE FDA RECOMMENDS THAT A HEALTHY ADULT GETS NO MORE THAN 400 MGS OF CAFFEINE EVERYDAY (THAT COMES OUT TO ABOUT 4 CUPS OF COFFEE.) PRE-WORKOUTS CAN AND SHOULD HELP WITH ENERGY DURING TRAINING AND PRACTICES, BUT IF IT’S A GREAT PRE, YOU’LL FIND THAT IT HAS OTHER HEALTHY INGREDIENTS LIKE L-THEANINE TO HELP WITH RECOVERY OR FOCUS.
✅IS THE PRODUCT VEGAN/ORGANIC? I’VE HAD A LOT OF PEOPLE ASSUME THAT ALL SUPPLEMENTS ARE ORGANIC OR VEGAN JUST BECAUSE IT’S A “HEALTH” PRODUCT OR COMPANY. THIS DOESN'T MATTER TO EVERYONE, BUT IF YOU DO CARE, BE SURE TO DO YOUR RESEARCH AND FIND OUT.
✅CRAZY CLAIMS? IF A COMPANY IS MAKING CLAIMS ABOUT CRAZY AMOUNTS OF WEIGHT/FAT LOSS THAT SEEM TOO GOOD TO BE TRUE; THEY PROBABLY ARE. IF LOSING WEIGHT OR GETTING SHREDDED LIKE A GREEK GOD WAS AS EASY AS POPPING A COUPLE PILLS OR DRINKING A SECRET ELIXIR EVERYDAY THEN WE WOULDN’T HAVE AN OBESITY EPIDEMIC.
want-two-scoops-you-cant-handle-two-scoops-absolute-madman-20095859.png
✅START OFF SMALL. I’M GOING TO WARN YOU, IF YOU’VE NEVER USED A PRE-WORKOUT OR REALLY ANY FORM OF A STIMULANT YOU WANT TO START OFF SMALL. THE FIRST TIME TAKING A PRE-WOKROUT CAN BE A WONDROUS AND LIFE CHANGING EVENT, BUT IF DONE WRONG, IT CAN BRING YOU ON THE VERGE OF BEING ADMITTED TO A PSYCH WARD. OK, MAYBE NOT THAT EXTREME, BUT YOU GET THE PICTURE. YOU WANT TO START OFF SLOW AND LOW AND FIND YOUR TOLERANCE LEVELS. JUST BECAUSE YOU’RE FRIEND SUSAN CAN HANDLE TWO SCOOPS DOESN’T MEAN YOU CAN OR SHOULD.
AT THE END OF THE DAY YOU JUST NEED TO BE AN INFORMED CONSUMER. BEFORE YOU PUT ANYTHING IN YOUR BODY DO YOUR RESEARCH. YOU’RE RESPONSIBLE FOR YOUR HEALTH AND SADLY THERE ARE A LOT OF COMPANIES OUT THERE WHO ARE JUST LOOKING TO MAKE A QUICK BUCK OFF THE INEXPERIENCED LIFTER.
YOU’VE HEARD ME SAY IT BEFORE AND I’LL SAY IT AGAIN, IF YOU ARE LOOKING FOR A GREAT COMPANY THEN YOU NEED TO CHECK OUT SURGE SUPPLEMENTS. AND NO, I’M NOT JUST SAYING THAT BECAUSE THEY’RE MY SPONSORS EITHER. THEY TRUELY PUT OUT AMAZING PRODUCTS AND HAVE EVEN PULLED PRODUCTS IF THEY DIDN’T MEET THE COMPANIES STANDARD. ASIDE FROM THE PRODUCTS, SURGE CARES ABOUT THEIR CUSTOMERS AND ARE ALWAYS WILLING TO ANSWER ANY QUESTIONS!
WELL, THERE’S YOUR SUPPLEMENT GUIDE AND EVEN THOUGH WE MOSTLY COVERED PRE-WORKOUTS, YOU CAN USE THIS GUIDE FOR PRETTY MUCH ANY SUPPLEMENT. OH, AND DON’T FORGET TO USE CODE: LIFTAWAY AT SURGESUPPLEMENTS.COM TO RECEIVE 20% OFF YOUR ENTIRE ORDER.
Disclaimer: The health information provided in this blog is provided for general informational and educational purposes only, and is not a substitute for professional health advice. Accordingly, before taking any actions based on such information, we encourage you to consult with your doctor or other medical/healthcare professional. We do not provide any kind of health advice. The use or reliance of any information contained on this site (www.awayathletics.com) is solely at your own risk.

FEBRUARY 19, 2019

THE SECRET'S OUT

IT’S 2010 AND I’M A BROKE COLLEGE KID LIVING IN A PSUEDO FRAT-HOUSE WITH A BUNCH OF GUYS THAT WERE ON THE UNIVERSITY CHEER TEAM WITH ME. THIS IS THE TIME IN OUR LIVES THAT WE WERE SURVIVING OFF ALCOHOL, FAST FOOD, SUB-PAR WORKOUTS, AND LITTLE SLEEP; AND LET ME TELL YOU, IT SHOWED. ALL OF US HAD THAT TYPICAL FRATERNITY BRO BODY THAT SAID “HELL YEAH I WORKOUT AND DRINK PROTEIN SHAKES, BUT LET ME HIT THAT KEG-STAND FIRST.” THAT IS, ALL OF US EXCEPT ONE. ZAK, THAT SLY BASTARD. HE SOMEHOW MANAGED TO LIVE OFF 99 CENT TOTINO PIZZAS, WORKED OUT LESS THAN ME, AND STILL HAD A F****** 6-PACK! THE HATE. ANGER. JEALOUSY. AND ABOVE ALL, SELF-LOATHING THIS CAUSED CAN’T EVEN BE DESCRIBED. HOW WAS IT POSSIBLE THAT THIS RARE-SPECIMEN GAVE LITTLE EFFORT TO HIS BODY, BUT MANAGED TO HAVE THAT HOLY GRAIL OF FITNESS? WELL, HERE I AM, 9 YEARS LATER CRACKING THE CODE!
OUTSIDE OF THE ALCOHOL THAT ZAK WOULD PASS ON; THE BIGGEST DIFFERENCE BETWEEN ME AND HIM WERE OUR BODY TYPES. DID YOU KNOW THAT THERE ARE THREE BODY TYPES THAT EVERYONE CAN BE CLASSIFIED INTO? RESEARCH HAS SHOWN THAT THE DIFFERENCES BETWEEN BODY TYPES GOES DEEPER THAN JUST PHYSICAL QUALITIES, BUT ALSO THAT THESE BODY TYPES DIFFER ON A CELLULAR LEVEL. THESE DIFFERENCES AFFECT EVERYTHING FROM RESPONSE TO TRAINING AND METABOLISM TO CARB TOLERANCE AND ENERGY STORES.
ECTOMORPHS

THE FIRST BODY TYPE WE’RE BREAKING DOWN ARE ECTOMORPHS. THIS IS THE BODY TYPE THAT ZAK WAS AND IS OFTEN FOUND AMONG ENDURANCE AND TRACK ATHLETES. THEY’RE TYPICALLY TALL, HAVE LONGER LIMBS, HAVE AN ABOVE AVERAGE METABOLISM, AND A HIGHER CARB TOLERANCE COMPARED TO THEIR PEERS. EVEN THOUGH THIS SOUNDS LIKE THE IDEAL BODY, I HAD ONE THING OVER ZAK BECAUSE OF HIS ECTOMORPHIC QUALITIES; I COULD PUT ON MUSCLE FASTER THAN HIM. FOR ECTOMORPHS IT’S USUALLY PRETTY HARD FOR THEM TO PUT ON WEIGHT DUE TO THE FASTER METABOLISM AND CARBOHYDRATE TOLERANCE. THIS IS WHY HE (ZAK) COULD DOWN MULTIPLE PIZZAS AND STILL NOT SEE THE SCALE MOVE WHATSOEVER. ECTOMORPHS TYPICALLY RESPOND BETTER TO A HIGH-CARBOHYDRATE DIET WITH MODERATE PROTEIN AND LOWER FAT. A ROUGH ESTIMATE AT WHAT THAT WOULD LOOK LIKE FROM A MACRONUTRIENT STAND POINT WOULD BE:
Carbohydrates: 55%

Protein: 25%

Fats: 20%

SO, IF YOU’RE LOOKING AT IT FROM A “SHREDDING” STANDPOINT AN ECTOMORPH IS THE IDEAL BODY TYPE, BUT IF YOU’RE TRYING TO PUT ON WEIGHT OR MUSLCE THEN YOU’D RATHER FALL INTO ONE OF THE OTHER TWO BODY TYPES.
MESOMORPH

THIS BODY TYPE IS NORMALLY CHARACTERIZED WITH MEDIUM-SIZED BONE/LIMB LENGTHS AND ATHLETIC BODIES THAT SEEM TO HOLD AND MAINTAIN MUSLCE FAIRLY WELL, WHILE KEEPING BODY FAT LEVELS ON THE LOWER END. A POPULAR ATHLETE WITH A MESOMORPH BODY TYPE WOULD BE A GYMNASTS. ONCE I LEARNED ABOUT BODY TYPES I KNEW THIS IS WHERE I FELL AND IN MY EYES, I NOW HAD THE UPPER HAND ON ZAK! US MESOMORPHS CAN DO WELL ON A VARIETY OF DIET/MACRO BREAKDOWNS DEPENDING ON PERSONAL PREFERENCE AND GOALS. KEEPING A GOOD BALANCE OF CARBS, PROTEIN, AND FATS IN THE DIET IS KEY TO BUILDING AND MAINTAINING MUSCLE AND HEALTHY LEVELS OF FAT. A MACRO BREAKDOWN THAT MESOMORPHS COULD DO WELL ON COULD LOOK SOMETHING LIKE:
Carbohydrates: 40%

Protein : 30%

Fats: 40%

ENDOMORPH (STRONGMAN)

THE LAST BODY TYPE WE’RE GOING TO BREAKDOWN IS THE ENDOMORPH. THIS IS THE BODY TYPE THAT’S TYPICALLY COMMON AMONG STRONGMEN ATHLETES OR LINEMEN ON A FOOTBALL TEAM. THEY HAVE LARGER BONE STRUCTURES AND TEND TO HOLD MUCH LARGER AMOUNTS OF BODY MASS, MUSLCE, AND FAT. ENDOMORPHS CAN STORE ENERGY (CALORIES) BETTER THAN IT’S COUNTER-BODY TYPES, BUT BECAUSE OF THIS IT’S ALSO HARDER FOR THEM TO “CUT” WEIGHT. THEY WILL TYPICALLY DO BEST ON A HIGHER FAT, MODERATE PROTEIN, AND LOW CARB DIET/MACRO BREAKDOWN. HERE’S WHAT THAT COULD LOOK LIKE:
Carbohydrates: 25%

Protein: 35%

Fats: 40%

IS IT POSSIBLE FOR SOMEONE TO BE A MIX OF BODY TYPES? YOU BET IT IS. JUST LIKE ALL DIETS AND TRAINING PROGRAMS IT TAKES TIME TO FIGURE OUT WHAT WORKS FOR YOU AND YOUR BODY, BUT I PROMISE THAT IF YOU START EATING FOR YOUR BODY TYPE, YOU’LL BE HEADED IN THE RIGHT DIRECTION FOR LOOKING AND FEELING BETTER!
SORRY ZAK, BUT YOUR SECRETS OUT. YOU’RE NOT SOME ALIEN SUPERHERO OR GREEK GOD. YOU’RE JUST A CARB-HUNGRY ECTOMORPH!
LOOKING FOR SOME HELP IN PUTTING TOGETHER A NUTRITION PLAN FOR YOUR BODY TYPE? SET UP A TIME TO MEET WITH OUR COACH TO START BUILDING YOUR OWN CUSTOM PROGRAM!
Disclaimer: The health information provided in this blog is provided for general informational and educational purposes only, and is not a substitute for professional health advice. Accordingly, before taking any actions based on such information, we encourage you to consult with your doctor or other medical/healthcare professional. We do not provide any kind of health advice. The use or reliance of any information contained on this site (www.awayathletics.com) is solely at your own risk.

JANUARY 8, 2019

DON'T BIRD BOX!

BY NOW YOU’VE PROBABLY SEEN NETFLIX’S HIT MOVIE, BIRD BOX, WITH SANDRA BULLOCK SAVING HER FAMILY BY TAKING THEM ON A BLIND TRIP. (IF YOU HAVEN’T SEEN THE MOVIE THEN THIS REFERENCE IS GOING RIGHT OVER YOUR HEAD AND I’M SORRY.) EITHER WAY, THIS IS EXACTLY WHAT IT LOOKS LIKE WHEN YOU SAY YOU WANT TO LOSE OR GAIN WEIGHT, BUT ARE DOING ABSOLUTELY NO TYPE OF TRACKING OR MEASURING. YOU’RE GOING ON A LONG JOURNEY WITH YOUR EYES CLOSED AND BLINDFOLDED; JUST HOPING THAT YOU’LL MAKE IT TO THE END SAFELY. YEAH, YOU MIGHT FINALLY REACH YOUR GOAL, BUT IT’S GOING TO TAKE A LOT OF TRIAL AND ERROR AND MAY INVOLVE RUNNING INTO A FEW TREES ALONG THE WAY (ANOTHER BIRD BOX REFERENCE).
DOES THIS MEAN THAT TO REACH YOUR GOAL WEIGHT YOU NEED TO TURN INTO A CRAZED SCIENTIST AND WEIGH/MEASURE EVERY LITTLE THING YOU EAT? NOT NECESSARILY. TODAY WE’RE GOING TO BREAKDOWN WHAT WE LIKE TO CALL “THE HAND SCALE”. THIS SIMPLE SYSTEM IS AN EASY WAY TO KNOW HOW MUCH FUEL YOU’RE PUTTING IN THE FURNACE. THE BEST PARTS ABOUT THIS GLORIOUS WAY TO MEASURE IS:
Your hands are always with you, so there can never be an excuse as to why you didn’t measure.

Your hands are typically proportional to your body and it’s energy needs. In other words, if you used your kids hands to measure your meals, you would more than likely be under-eating…a lot.

This is a great way to get a feel and lay down a foundation for tracking, counting, & measuring food

Lastly, this measuring system can be customized to work with any type of macro preference; low-carb, keto, paleo, vegetarian, etc.

HOW DO YOUR HANDS COMPARE?
HAND-SCALE MEASUREMENTS
PALM OF YOUR HAND = 1 SERVING OF PROTEIN (ABOUT 30-35 GRAMS)
CUPPED HAND = 1 SERVING OF CARBS (ABOUT 33-40 GRAMS)
CLOSED FIST= 1 SERVING OF VEGETABLES
THUMB = 1 SERVING OF FAT (ABOUT 12-14 GRAMS)

DECEMBER 29, 2018

GOAL SETTING 101

2018 HAS COME AND GONE AND NOW IT’S TIME TO SIT BACK AND REFLECT ON YOUR ACCOMPLISHMENTS. DID YOU REACH YOUR GOALS? HOW DID YOUR 2018 RESOLUTIONS COME ALONG? WITH ONLY 20% OF RESOLUTIONS MAKING IT PASSED FEBRUARY; WHERE DID YOU FALL ON THAT STATISTIC? WHETHER YOU ACCOMPLISHED YOUR GOALS OR FELL SHORT; WE’RE HERE TO GIVE YOU SOME TIPS TO STICKING TO YOUR 2019 GOALS, SO PULL OUT YOUR PEN AND PAPER, TAKE SOME NOTES, & WELCOME TO GOAL SETTING 101.
TIP #1 - FIND YOUR ANCHOR
SO, THE NEW YEAR IS COMING AND YOU’RE TRYING TO THINK OF YOUR GOAL(S), BUT WHERE DO YOU START? REMEMBER OUR ENTRY ABOUT THE “WHY GAME”? IF YOU MISSED IT, DON’T WORRY, HERE IT IS. BEFORE YOU PLAN OUT YOUR YEAR OF GOALS, YOU NEED TO MAKE SURE YOU FIND YOUR ANCHOR. FOR EVERY GOAL YOU SET, THERE NEEDS TO BE AN ANCHOR ATTACHED TO IT THAT WILL HELP KEEP YOU GOING WHEN YOU WANT TO QUIT OR IT GETS TOUGH. AS FOR WHAT THAT ANCHOR IS; IT’S COMPLETELY UP TO YOU…
TIP #2- BE A REALIST
WHEN IT COMES TO GOAL SETTING, SOME PEOPLE GET A LITTLE TOO CARRIED AWAY OR “AMBITIOUS”. NOW, DON’T CONFUSE THIS WITH ME DOUBTING YOUR CAPABILITIES BECAUSE WHEN IT COMES TO DREAMS AND GOALS; I’LL BE THE FIRST TO SUPPORT AND HAVE YOUR BACK NO MATTER WHAT. I THINK YOU NEED TO DREAM BIG, BUT FROM A REALISTIC SPACE. FOR EXAMPLE, IF YOUR GOAL IS TO MAKE A MILLION DOLLARS IN 2019, BUT YOU ARE FLIPPING BURGERS AT MC D’S; YOU MAY NEED TO GO BACK TO THE DRAWING BOARD. A MORE REALISTIC GOAL COULD LOOK SOMETHING LIKE THIS;
2019 Goal - Increase CURRENT income by 30%

Make $15, 000 from Mc D’s

Build social networking business to increase income by $200/month

Invest 5% of income each month into stock

MAKE SENSE? THEN THE NEXT YEAR YOU CAN BUILD OFF THIS 2019 GOAL; MOVING YOU CLOSER TO THE MAIN GOAL OF 1 MILLION DOLLARS. IN OTHER WORDS, YOU MADE AN END GOAL AND THEN BROKE IT INTO YEARLY/MACROCYCLES TO GET THERE. WHICH LEADS US RIGHT INTO TIP #3.
TIP #3- MAP YOUR JOURNEY
OK, SO NOW THAT YOU HAVE YOUR GOALS SET AND ANCHORS READY; ITS’ TIME TO MAP! YOU CAN’T JUST “SET A GOAL” AND THEN DO 0 MAPPING OR PLANNING. THAT’S NOT GOAL SETTING. ALL THAT IS DOING IS SAYING YOU WANT SOMETHING IN 2019. THE FIRST STEP IS TO SET YOUR END DATE OR WHEN YOU WILL HAVE ACCOMPLISHED YOUR GOAL. THIS CAN BE THE FULL 12 MONTHS OR JUST 2 MONTHS. ONCE YOU HAVE YOUR END DATE, ALL YOU NEED TO DO IS WORK BACKWARDS. BY WORKING BACKWARDS IT WILL MAKE THIS BIG SCARY GOAL SEEM A LOT MORE MANAGEABLE BECAUSE IT’S BROKEN INTO SMALLER PIECES.
FROM YOUR 12 MONTH OR MACROCYCLE GOAL YOU’LL BREAK IT INTO QUARTERLY (MESOCYCLE) GOAL(S), THEN MONTHLY (MICROCYCLE) GOAL(S), AND LASTLY WEEKLY GOAL(S). FOR EXAMPLE, 2019 GOAL IS TO LOSE 60 POUNDS, QUARTER 1 GOAL IS TO LOSE 15 POUNDS, MONTHLY GOAL IS TO LOSE 5 POUNDS, WEEKLY GOAL IS TO LOSE 1.25 POUNDS. NOW, WHEN YOU SAY “MY GOAL IS TO LOSE 1.25 POUNDS THIS WEEK.” IT SEEMS A LOT EASIER THAN IF YOU WERE TO WAKE UP JANUARY 1ST AND SAY “ALRIGHT, TIME TO LSOE 60 F****** POUNDS.”
ALONG WITH PLANNING AHEAD AND WORKING BACKWARDS YOU NEED TO MAKE SURE THAT YOU’RE TRACKING YOUR PROGRESS EVERY WEEK. TRACKING WILL HELP MAKE SURE THAT YOU ARE MOVING IN THE RIGHT DIRECTION AND WHEN YOU HIT EACH GOAL, IT’LL RELEASE A LITTLE BIT OF DOPAMINE, THE “FEEL GOOD” HORMONE, WHICH CAN HELP RE-MOTIVATE YOU INTO THE NEXT WEEK OF GOALS. IF YOU’RE GOAL IS LOSING WEIGHT THEN DO WEEKLY CHECK-INS WITH YOURSELF OR TAKE A PICTURE OF YOUR CURRENT PHYSIQUE EACH MONTH SO THAT YOU CAN COMPARE TO THE MONTH BEFORE. OR YOU CAN DO SOME BODY FAT TESTING TO GET A DETAILED BREAKDOWN OF WHAT YOU’RE LOSING/GAINING.
TIP #4- HELP YOURSELF
OK, SO YOU HAVE YOUR YEAR MAPPED OUT AND YOU’RE ALMOST READY TO GO; THE NEXT THING YOU SHOULD DO IS HELP YOURSELF OUT. MAKE REACHING THAT SPECIFIC GOAL AS EASY AS POSSIBLE. THIS CAN COME FROM CHANGING YOUR ENVIRONMENT, SEEING SOMETHING THAT REMINDS YOU DAILY, OR EVEN JUST PLANNING OUT YOUR DAYS. IF YOUR GOAL IS TO LOSE WEIGHT YOU PROBABLY DON’T WANT ALL THAT JUNK FOOD IN THE HOUSE. IF YOUR GOAL IS TO SAVE MONEY, THEN FREEZE YOUR CREDIT CARDS SO YOU DON’T SPEND MONEY ON USELESS THINGS. WHEN I WAS PREPPING FOR MY FIRST PHYSIQUE SHOW; I SET A PICTURE OF STEVE COOK AND OTHER MENS PHYSIQUE ATHLETES AS MY PHONE BACKGROUND SO THAT EVERY TIME I LOOKED DOWN, I WOULD SEE WHAT MY END GOAL WAS AND IT WOULD HELP ME TURN DOWN THAT DELICIOUS CUPCAKE.
WHATEVER IS GOING TO MOTIVATE OR HELP YOU; DO IT! IT DOESN’T MATTER WHAT OTHER PEOPLE THINK OR SAY ABOUT IT BECAUSE THIS ISN’T THEIR JOURNEY; IT’S YOURS. OVERTIME THESE SMALL CHANGES TO YOUR DAY/ENVIRONMENT WILL TURN INTO HABITS, WHICH THEN MAKES REACHING GOALS THAT MUCH EASIER.
TIP #5- NO EXCUSES!
NOW TIP #5 IS PROBABLY ON EOF THE MOST IMPORTANT WHEN IT COMES TO GOAL-SETTING. WHEN YOU SET A GOAL, YOU NEED TO REALIZE THAT YOU ARE MAKING A PROMISE WITH THE MOST IMPORTANT PERSON IN YOUR LIFE (EVEN MORE IMPORTANT THAN YOUR BEST FRIEND SUSAN). YOU’RE MAKING A PROMISE TO YOURSELF. BECAUSE YOU ARE WHAT MATTERS, YOU NEED TO MAKE SURE YOU DON’T LET ANYONE OR ANYTHING GET IN YOUR WAY; INCLUDING YOURSELF. YOU NEED TO PLAN ON HAVING SOME STRUGGLES IN REACHING YOUR GOAL. IT MIGHT BE HARD TO CUT BACK ON YOUR DAILY SODA. IT MAY BE HARD TO SAY NO TO THAT NEW LOUIS VUTTON BAG. IT MAY BE HARD TO CHANGE THESE HABITS THAT YOU’VE DEVELOPED OVER THE YEARS, BUT DON’T FORGET WHY YOU STARTED THIS JOURNEY. THINK BACK TO YOUR ANCHOR.
WHEN IT COMES TO BETTERING YOURSELF THERE CAN BE NO EXCUSES. WHO CARES IF YOU’RE CRAVING A CANDY BAR OR DON’T FEEL LIKE TRAINING TODAY; YOUR GOAL SURE AS HELL DOESN’T!
NOW THAT YOU HAVE SOME DIFFERENT TOOLS TO HELP YOU REACH YOUR GOAL; GET OUT THERE AND KILL IT! DON’T FORGET YOU HAVE YOUR A.W.A.Y ‘OHANA IN YOUR CORNER SUPPORTING YOU EVERY STEP OF THE WAY.

OCTOBER 25, 2018

PROTEIN: MORE THAN MUSCLES

EVERYONE KNOWS PROTEIN BUILDS MUSCLES, BUT WHAT EXACTLY IS IT? WELL, TO GIVE A QUICK AND EASY CHEMISTRY LESSON, PROTEIN IS MADE FROM CARBON, HYDROGEN, AND NITROGEN. THE SMALLEST UNIT OF PROTEIN ARE AMINO ACIDS (WHICH WE WILL TALK ABOUT ANOTHER TIME). THESE AMINO ACIDS CAN COME TOGETHER TO FORM DIFFERENT “COMBOS”, WHICH THEN MAKE UP THE BODIES DIFFERENT PROTEINS. FOR EXAMPLE ONE “COMBO” IS USED FOR MUSCLE PROTEIN, WHILE ANOTHER “COMBO” IS USED IN THE PROTEIN THAT MAKES UP THE LENS OF OUR EYES.
NOW, WHAT ELSE DO THESE BAD BOYS DO OTHER THAN HELP WITH THE GAINZ? FOR STARTERS THEY:
SYNTHESIZE ENZYMES, HORMONES, & PEPTIDES
BUILD ANTI-BODIES
HELP MAINTAIN FLUID/ELECTROLYTE BALANCE
HELPS WITH SATIETY (FEELING FULL)
CAN PROVIDE ENERGY IN SOME CASES (ONLY ABOUT 5% THOUGH)
AS YOU CAN SEE, THERE ARE A LOT OF OTHER THINGS PROTEIN IS NEEDED FOR IN THE BODY BESIDES BUILDING AND REPAIRING MUSCLE. TO BE SURE YOU’RE GETTING ADEQUATE PROTEIN NUMBERS, WE RECOMMEND SHOOTING FOR 1 GRAM OF PROTEIN FOR EVERY POUND YOU WEIGH. REMEMBER, JUST BECAUSE YOU’RE NOT DEFICIENT IN A CERTAIN MACRO OR MICRO; WON’T NECESSARILY MEAN YOU’RE GETTING OPTIMAL AMOUNTS TO HELP PREVENT EXCESS PROTEIN TURNOVER OR OTHER NEGATIVE CHANGES!
FUN FACT: OUR BODIES CAN STORE EXCESS AMOUNTS OF FAT AND CARBOHYDRATES, BUT WE CAN’T STORE PROTEIN THE SAME WAY. THE BODY IS ALWAYS LOSING DIFFERENT LEVELS OF AMINOS (PROTEINS), SO WE NEED TO MAKE SURE WE GET ENOUGH IN OUR DIET TO KEEP UP WITH PROTEIN SYNTHESIS (REBUILDING) AND PROTEIN BREAKDOWN (PROTEIN TURNOVER.)
WHAT THIS MEANS? EATING EXCESS PROTEIN IS MOST LIKELY NOT THE CULPRIT TO EXCESS BODY FAT! IT MAY AFFECT OUR FAT OXIDATION AND CARB STORES, WHICH MAY CAUSE THOSE MACROS TO BE STORED AS FAT, BUT NOT PROTEIN.

IF YOU AREN’T A BIG MEAT EATER, GET TO BUSY AND FORGET ABOUT EATING (DON’T UNDERSTAND THIS ONE), OR ARE AN ATHLETE LOOKING TO BUILD AND RECOVER FASTER; THEN ADDING A HIGH-QUALITY PROTEIN POWDER TO YOUR REGIMEN CAN BE A LIFE SAVER. WE HIGHLY-RECOMMEND SURGE SUPPLEMENTS ACTIVE WHEY BECAUSE IT TASTES GREAT, MIXES EASY (NO CLUMPS), IS VEGAN FRIENDLY, AND HAS NO ADDED PRESERVATIVES OR OTHER B.S.
DON’T FORGET TO USE CODE: LIFTAWAY WHEN YOU CHECKOUT TO RECEIVE 20% OFF YOUR ENTIRE ORDER.
Disclaimer: The health information provided in this blog is provided for general informational and educational purposes only, and is not a substitute for professional health advice. Accordingly, before taking any actions based on such information, we encourage you to consult with your doctor or other medical/healthcare professional. We do not provide any kind of health advice. The use or reliance of any information contained on this site (www.awayathletics.com) is solely at your own risk.