​4 items this fitness trainer uses to stay mindful 

• Headspace
• 5 Minute Journal 
• Samaya Meditation Cushions 
• Moments 

 
Staying mindful can be a challenge.  With all of the day-to-day complexities of our lives, some of the first things to be forgotten when things go awry are our health and mindfulness.  After a few recent changes in my life, I was looking to recreate my foundation and found these incredible tools to help does just that. 
 
1.Headspace (https://www.headspace.com)
If you are interested or already a current meditator and aren’t familiar with headspace, its time to get familiar.  Headspace has a variety of mediation options to choose from.  Whether you’re feeling anxious, need motivation, or have some semblance of regret, headspace has a guided meditation just for you.  Outside of using it everyday, I also recommend it to my clients and it has absolutely made a difference! 
 
2.Samaya Meditation Cushion (https://samaya.life)
The Samaya Meditation Cushion absolutely makes a difference during my meditations.  I was skeptical at first because I thought, “my couch is awesome, and no way this will make a difference”.  After using it I can absolutely see what all the hype was about! Good posture is essential to life and makes a difference during your mindful moments.  The Samaya meditation cushion helps keep you in the ideal position during your mediation practice.  
 
3.Moments (https://inthemoment.io)
Moments is an awesome app I was just recently introduced to.  Moment’s helps you keep track of the time you spend on your phone.  I believe we all would be surprised by the amount of time we spend on our phone.  If we could decrease that time even 20% each day, we could make so much more time for family, friends, and the little things in life we glance over each day.  
 
4. 5 Minute Journal (https://www.intelligentchange.com/products/the-five-minute-journal)
Last but not least, the 5-minute journal has been absolutely impactful in my life over the last 4 months.  The 5-minute journal is a gratitude journal that helps you not only stay mindful and appreciative about the little things in life we so conveniently gloss over, but also challenges you to plan romantic dates, buy some random person a coffee (my latest challenge), or contact a long lost friend.  This journal helps put things in a perspective and never let you forget the things that make you smile.  
 
Now that I’ve got some of my favorite mindfulness tools out the way, tell me about some of yours! Follow me on my social media below; I’d love to hear your thoughts!

 Instagram, Facebook, Twitter!

I think we all can agree, preparation leads to success.
 
Whether we are talking about family, career, business, or personal life, the concept of preparation comes up in some way, shape, or form.
 
But what about when it comes to eating?
 
Far too often we think of our fitness goals in the physical sense, when in actuality the physical portion of the pie may just be the smallest piece.
 
Let me elaborate….
 
Throughout my time as a personal trainer, I have realized that clients are more often than not committed to the training aspect of their fitness journey no matter how tough that road may be.  Nutrition on the other hand presents a far greater hurdle.
 
And that comes as no surprise - food has become a key component throughout our favorite parts of American culture.  Whether at holidays, sporting events, birthdays, or any other celebration, food is the cornerstone.  Typically, it isn’t the healthiest cornerstone either.  We’ve grown up thinking hot dogs, hamburgers, cake, beer, and many other foods are normal and harmless.  Recent and emerging studies show that this isn’t the case.
 
That being said, to get the best results from each training session requires one to be conscious of everything they put into their body.  And the best way to always be in control of this is through meal prep. 
 
Whether you are on the keto, low carb, or paleo diets – or simply trying intermittent fasting – meal prep will absolutely help you stay consistent and find what you are looking for.
 
When preparing for my first physique body building show, meal prep was a must for me.  I placed 4th in my first show, and without meal prep I wouldn’t have even been able to compete, let alone do as well as I did.
 
 
Benefits of meal prep
 
1. Less Headache, More Time:  A couple hours of prep time will save you a ton of time during the week!  I cannot emphasize this enough.  The time you will save not having to cook food throughout the week will feel great, I guarantee it. And less time spent cooking allows you to squeeze in a few quick sessions at the gym more easily. 

2. SAVE MONEY!:  Doesn’t everyone want to save money? Meal prepping helps avoid unexpected temptation of eating out which means some extra money in your pocket. While a great workout doesn’t have to cost anything, it never hurts to try out a new class or use the extra money for a great new pair of kicks to get you there.  

3. More in tune with your body:  Whether you are prepping yourself or ordering from tastebudsbystorm, you will begin to know your body in a way you may never have before.  By beginning to know what does or doesn’t work best for your body, you will be better equipped to track progress and make adjustments along the way. Learning to listen to your body in the kitchen and in the gym is the key to success.
 
4. Pave the road for the journey:  At the end of the day, we are all on our own fitness journey.  But just like any journey in life, a little bit of discipline goes a long way to making the road traveled less bumpy.  Meal prep provides the building blocks to creating a healthier lifestyle, which in turn will always help you, stay on the right track.
 
No matter what your training goals may be, prepping your meals ahead of time and having a schedule will make those goals more attainable.  When you are giving 100% day in and day out inside the gym, don’t let lack of preparation outside the gym hinder your progress!
 
Lift and Learn
Victor Spaulding Jr.
​

I absolutely LOVE training.  Chances are if you're reading this you do too (or at least enjoy it)
 
Throughout life, we hit rough patches in all areas of our existence.  Whether that is family, work, school, training, relationships or health, rough patches are bound to happen no matter who you are. 

What I’ve found that helps me to overcome rough patches and be my very best is something I’d like to call the lift loop.

There is Absolutely. Nothing. Like. It.
 
The lift loop happens when you train and life seems to just come together.  From work to your workouts and everything in-between, you feel like you’re in the zone and firing on all cylinders.  When I’m on a consistent training program, everything in life seems to become super clear and things just click.

The lift loop is what happens when the mind and body are in sync, when one translates to another.  When the lift loop is at its best, the energy, hard work, focus you put into each workout seeps into your everyday life.  It creates a wave of energy that makes you want to get after it in all aspects of life.  And the benefits will have you feeling great, looking great; sleeping great, and most of all you'll be energized! Why the hell not exercise?
 
I Train like I Live, I Live like I Train
 
This was profound to me.  
Here in lies the correlation between life and training, i.e. the lift loop.    When I create a plan to improve my fitness in some capacity and get after it, my life then begins to take on the same intensity I use throughout my training.  It's as if my life begins to mirror my workouts and vice versa.  

When I don't B.S and really give 100% during my workouts, there's nothing outside of the gym that can be done less than 100%.  At the very least, if you don't give 100% you will want to make it up in another aspect of you're life.
 
Exhibit A Below:

At the end of a fun, 6:30am November Project workout.  We did timed sprints where the time limit decreased by 10 seconds after each round.  E.g: We have 60-seconds to spring 100 yards to the tree and 100 yards back to the starting point.  During this hellish exercise, we reached the 40-second limit and afterwards my cardiovascular system was spent. I opted out of (what was unbeknownst to me) the last round of 30 seconds.  I was pissed.

The truth I knew deep down inside is I had enough gas in the tank for another round but dropped out, and when the last round was over I felt guilty for not giving it my all.

Later that day, I did another workout to supplement that last round that I checked out on (take that cardiovascular system).  

Here are a few tips on how to help create that energy:

• Schedule your workouts for the week and stick to them:  Works like a charm.  When you have an idea of what your training week looks like it’s more difficult to veer off.  
• Meal Prep the weekend before: Want to stay on top of your clean eating, macros, or whatever the hell keeps you on track? This is the way to do it.  Or check out our friends at Taste Buds by Storm to get your meals delivered to you for the week.
• Get a training partner or Personal trainer:  It’s easy to let yourself down and skip a session, but what about skipping out on a friend/trainer who's expecting you?  Don't be that guy/gal.  It works like (another) charm.
• Get your priorities straight:  Maybe the most important tip.  Ask yourself, where is your health on your list of priorities?  This will help give you a realistic look at what you're willing to do and where to start on your journey.

 
"The standard you set during training will trickle into your everyday life"
 
​Lift and Learn.  
Enjoy the journey.

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