start in October
Wanna know how to get a new year’s resolution to stick?? Start in October.
Like - now :)
It's all too common for people to put off healthy habits until the new year, thinking "I'll get it together in January. I’ll wait to start working out regularly. I’ll allow myself to indulge around the holidays. Then I’ll change everything about myself and my lifestyle in the new year. I’ve never been able to do it before, but 2025 feels like my year!” 😂
Sorry my dear, but the likelihood of that panning out is low to quite low.
Don’t get me wrong, I’m all for enjoying yourself at parties and living your life . . . . that’s not what this is about. This is about not letting the last few months of the year take you down. If you’ve been reading along for a while, you know I’m not suggesting perfection. At all. I’m suggesting you get a head start on your fitness journey now. Don’t wait for January to start feeling better!
There are 12 weeks left in 2024. If you work out 3 days/week for the rest of the year, you’ll get 36 workouts in before January. Imagine how different the beginning of 2025 would feel for you! Taking action today, rather than waiting for a new year's resolution, is the best way to make real, lasting change.
Need some help getting started? Grab our New Member Special - 2 weeks of unlimited classes for $25!
let’s start 2025 feeling GOOD!
PRIORITIZE YOUR GOALS OVER YOUR MOODS
One of the most important keys to progress in the gym is prioritizing your goals over your moods.
Whether your goal is to lose body fat, build strength, look better naked, or anything in between . . . if you rely solely on your moods to get you to the gym everyday, you probably won't be hitting that PR anytime soon :(
I don't know about you, but I don't always FEEL like working out. Sometimes I want to continue whatever it is I'm working on, sometimes I'm cranky, and sometimes I'm just downright lazy 🤷♀️ But if I skipped my workout every time I wasn't feeling it, I'd be a lot less fit than I am now - and that doesn't align with my goals.
So next time you're wavering on getting into the gym or not, instead of asking yourself "do I feel like it?" ask "who do I want to be tomorrow?" And hopefully that will steer you in the right direction.
Enthusiasm fluctuates, but consistent action accumulates.
goals > moods
4 WAYS TO MEASURE YOUR PROGRESS OTHER THAN THE SCALE
It's super common for people to use weight loss as the only measure of success when it comes to their workouts.
This way of thinking can be harmful for many reasons! Exercise has so many amazing benefits besides some arbitrary number on a scale.
If any of these apply to you, then your workouts are working, whether the scale changes or not.
You're getting stronger. You can lift more weight, do more reps, or do exercises you weren't able to do before.
You're feeling more energized and productive throughout the day. Your brain is firing at work and you're not hitting that 2pm wall like you used to.
Your clothes fit differently. This is a great sign you're losing fat and/or gaining muscle!
You feel more confident. Whether it's carrying heavy groceries/dog food/children/etc. or playing pickleball with your friends, you can handle it!
Let's learn to celebrate these victories and keep showing up even if the number on the scale isn't dropping.
IF I FOLLOW THE 80/20 RULE, I’LL BE GOOD RIGHT?
You've likely heard about the 80/20 rule when it comes to health and fitness. According to this rule, as long as you stay consistent 80% of the time, you can still make progress towards your goals.
While staying consistent can mean different things for different people, let's focus on the basics. The things most people need to be nailing to reach their goals:
Working out 3-5 days/week
Getting 7,000-10,000 steps per day
Eating about 1g of protein per pound of body weight per day
Sleeping 7-9 hours a night (sometimes this is not possible with little ones in the house)
Drinking enough water
If we're following the 80/20 rule, we're achieving these basics 80% of the time.
If there are 30 days in a month, 80% consistent means you'd be on point at least 24 of those 30 days. That's . . . . a lot of days.
My point here isn't to make you feel bad if you're not being 80% consistent. My point is that 80% might be more than you think. So if you feel like you're consistent 80% of the time and not seeing the results you desire, you might need to take a closer look at your consistency rate.
You can still make progress at lower consistencies, it will just take longer. And for some, that might be totally fine! Just make sure you're honest with yourself about where you are and where you want to be.
WHO IS HEAT FOR ANYWAY?
Have you been following along for a while but haven't made your way into the gym yet? Or maybe you have been, but it's been some time.
First of all, thank you for reading whether you come to the gym or not!
Have you wondered who exactly Heat is for? Our program is designed in a very thoughtful, intentional way. One that will certainly appeal to some more than others.
Heat classes are well suited for those that:
- want to get stronger, leaner, and feel their best without beating up their bodies in the process
- enjoy socializing and having fun while they workout
- appreciate and welcome hands-on coaching
Heat classes probably aren't for you if:
- you don't think your workout was worth it unless you feel like death after
- you think you should be in constant motion for every minute of your workout because "rest is for the weak"
- you're against lifting heavy for fear of getting "bulky"
If you're looking for a well rounded program that will help you get stronger, leaner, more athletic, and stay injury-free along the way - I think you should give Heat a shot. If you prefer a gym where no one will speak to you, coaches couldn't care less if you're doing exercises correctly, and you leave feeling like you've been hit by a truck. . . . Heat is probably not for you.
What can I say? We're built different! And we're pretty proud of that :)
WHY FOLLOW A TRAINING PROGRAM?
In a world full of fitness opportunities, promises, and (mis)information, it's easy to see how people get confused and overwhelmed.
Do this exercise and you'll look like me! Follow this diet and you'll lose 30 pounds in 30 days! Purchase my online workout program and your problems and belly fat will melt away! Sound familiar? With so many claims and options to try, it's really tough to know which route to go.
Even though trying something new, flashy, and different every day sounds entertaining. . . . it's not the best route to results. In fact, it may never lead to results at all for some people.
The best way to see results in the gym is to stick to a training program that focuses on the basics. Have you ever read a more BORING sentence? I nodded off while typing it. But that my friend, is what works.
Think pull-ups, push-ups, deadlifts, squats, lunges. Focusing on good form and progressive overload - meaning that you're strategically increasing the intensity of the exercises through weight, reps, and tempo over the course of a program.
Getting to the gym consistently and following a program that makes sense is what gets results. And that's what you're here for, right?!
BIG NEW YEAR ENERGY
Happy New Year! I hope you're coming off some happy times with friends, family, good food, and a break from the daily grind. For those of you that may not love the holidays, might feel completely stressed out by them, I hope you are now recovering!
January is a buzzy time. . . . people are inspired to get to the gym, dial in their nutrition, read all the books, and solve the world's problems. If you're feeling that burst of motivation - then hell yea! capitalize on it and get to work. You can accomplish a lot when fueled by new year resolution energy!
Heads up: buzz kill incoming . . . .
Motivation alone is not enough. Sorry to say it, but according to the research, it's true. You actually already know this because it's happened to you a million times. You're super motivated to start a new workout routine, nutrition plan, job, relationship - anything! You put your best foot forward for a while and then inevitably, that motivation eventually wears off. It's only natural. You can't stay up that high forever.
This is where consistency comes into play. When our motivation wears off we have to fall back on consistency. We need an established routine that's there for us when we don't feel like showing up.
So. . . . let's use this new year energy as fuel to form healthy habits. Go ahead and get your workout schedule planned out and stick to it! Create the routine while you're feeling motivated. When the motivation leaves you, your routine will be there to catch you.
If you can stay consistent all year long, 2024 may just be your best one yet :)
WHY SPRINTS ARE AMAZING FOR YOUR HEALTH!
Sprints are amazing for your health! Is sprinting part of your training program? Find out why they’re so great.
Is sprinting part of your training program? If you want to improve your health and build a lean, functional body, sprints are integral! Check out 5 reasons why we love sprints:
1. Sprints help build and maintain muscle
Sprinting is an anaerobic exercise, so it helps build muscle in a similar way that weight training does. Research shows that sprinting can enhance protein synthesis pathways, so when paired with proper nutrition and recovery, sprinting can promote muscle building.
2. Sprints keep you fast and athletic
Most people begrudgingly accept that you have to slow down with age but you don't! Sprinting helps keep us young. If you don't use it you lose it though, so get to it.
3. Sprints improve cardiovascular health
Studies show that regular sprints lower your risk of heart disease, improve blood cholesterol levels, and help control/prevent high blood pressure. Steady state cardio is beneficial and has a place in any solid training program too, but sprints HIIT different! ?
4. Sprints are convenient
You can do them anytime, anywhere, and in just a few minutes. No equipment necessary!
5. Sprints are fun!
Ok maybe not during. . . . especially in the beginning. But once they’re done you feel great! Feeling yourself improve on them over time also feels amazing. And feeling amazing is pretty darn fun if you ask me.