Intensify Strength and Fitness

We’ve all heard the sayings:
“Motivation comes and goes, habits carry you”.
“It’s not about perfection, it’s about consistency”.
“Consistently good is better than inconsistently great”.

There’s a reason these sayings get used so often. They’re TRUE. But just because they’re true, doesn’t mean it’s easy to practice.

The average person that starts a health and fitness practice quits before the first 12 months. The majority of those people rarely make it past the first 6 months. Why?

More often it is inconsistency in adherence to their plan. These people tend to fall into an “all or nothing” mentality. As soon as they hit a speed bump in the road, they’re completely off track.

Whether it’s a new fitness program, or a dietary protocol, consistency in adherence will by far be the largest predictor of your success.

Here are 5 tips that will help improve overall consistency:

🔸Make it non-negotiable. There are a lot of things in our life that we do that we will make time for regardless of circumstance. Showering, eating food, brushing our teeth, etc. Regular exercise and movement should be treated the same.

🔸Schedule it on your calendar. Just like a work meeting or a doctor’s appointment.

🔸Commit to a minimum monthly expectation. Life can be different from week to week. Setting a monthly goal can help if unforeseen circumstances pop up. We recommend at least 15 training days per month, as a good minimum goal to maintain fitness level and start to make measurable progress.

🔸Surround yourself with like-minded people that support your goals. Having a community of people that help you stay on track and support your lifestyle is huge. You’ve heard the saying, “you’re the sum of the 5 people you spend the most time with.” If you hang out with 5 alcoholics, you’re bound to be the sixth. If you spend time around a group of healthy and fit people, you are more likely to acquire the characteristics of a healthy and fit person.

🔸Choose something you enjoy. If you don’t like it, you’re less likely to want to keep doing it.

Remember, it’s about progress and not perfection. Have questions or comments? Leave them below.

How many hours of sleep do you get per night? Do you find yourself crashing midday?

According to The Sleep Foundation, the average human adult needs between 7 and 9 hours of sleep every night, yet surveys show that 35% of Americans report getting less than 7 hours of sleep per night.

Sleep is Nature’s steroid. It has all of the benefits with none of the downsides and if you aren’t getting enough of it, your progress in the gym is definitely not hitting it’s full potential.

Here are 6 Tips for improving sleep hygiene and quality:

Wake up and go to bed at the same time every day. Your body has an internal clock that is set (and altered) based on when we get up and when we go to bed. Aim for a consistent sleep schedule, ESPECIALLY on your days off.
Be physically active. You likely already do a good job of this, but make sure that you are moving. Movement and exercise cost the body energy. When it’s low on energy, the body seeks a recharge by way of sleep.
Avoid late night snacks, caffeine, and alcohol. Digesting a heavy meal right before bed isn’t going to make falling asleep any easier. Nor will caffeine or booze. If you really NEED a snack, stick to something light and easily digestible.
Create a bedtime routine. Having a routine that you follow nightly will tell your brain that it’s almost time for sleep. Doing something relaxing such as reading, journaling, stretching before brushing your teeth might do wonders for your sleep.
Keep your room dark, cool, and quiet. Your brain is looking for any reason to be alert. Keeping your room totally dark and quiet will help. Consider a white noise sound machine and black out curtains.
Reduce blue light exposure. Consider using blue light glasses at night. Set a hard rule of no blue light 60 min before bed and no screens 30 min prior to bed. NO SCROLLING WHILE IN BED.

Overall, don’t expect perfection right away. Just strive for being 1% better every night. Even 10 extra minutes of sleep or higher quality sleep will add up. Have questions? Post in the comments below!

INTENSIFY IS LOOKING TO ADD ANOTHER COACH TO OUR EXCEPTIONAL STAFF.
We are hiring for a part time position, with opportunity to grow.
Our ideal candidate is positive and enthusiastic. Must be a team player and willing to accept and give feedback. Candidate must be self motivated, eager to learn and must live and embody a lifestyle of fitness.
Previous experience is a bonus, but not a requirement. Positive attitude and energetic personality are preferred qualities.
If you, or someone you know thinks they would be a great fit for our team, please contact us at [email protected]. Include any previous experience, current certifications and how you think you can bring value to our team.