6 reasons you're not seeing results...besides sitting on your couch doing nothing.

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Yes, I am cheeky. Before you read on, ask yourself "What are the active steps that I am doing to become a healthier, stronger and more vibrant version of myself?" First step, you have to, HAVE TO, be real with yourself. Look in the mirror, face your lazy or bad habit self and have a real chat. 
If you're not ready, and I mean really ready, you will not stay consistent. In this day we want things to happen so quickly and if we don't get immediate results - then well, we quit. NEXT. Well my friends, exercise is not one of those instant gratification things.

1. You're not staying CONSISTENT: Did you know it will take 8 weeks to see a single result? I know, not cool. But the cool thing is, once you DO stay consistent the results just keep on coming and you will now forever have a solid foundation. You know that saying 'muscle memory' - it's the real deal. So in reality getting yourself 'into' shape will be the most work you will have to do. The maintenance (that comes after) is the best and more attainable. If you're new or back to working out and don't know where to start - start here
2. FUEL your training, don't starve it: When you are strength training you have to (and I mean have to) be ingesting adequate amounts of protein to promote regrowth of your broken down muscles. The best way to think about it is aim for 1gr of protien = 1lb you weigh/day. Seems a little impossible right? Soooo a little secret we like to use is protein powder. Our body will prefer and benefit from protein from food, but in order for you to get 100+gr of protein/day it's needed to use a powder. You also need a good amount of carbs in order to have energy to train. Eat clean carbs about 30 minutes before your workout. Carbohydrates have glucose and this is the easiest and best form of energy to release that bad ass athlete we all have inside of us (yes including you). Some proper pre & Post workout foods here: http://www.teckfitness.net/blog/lean-cuisine-workout-nutrition 
3. COMPOUND exercises for the win: If you're doing my 8 week series, you're all good. Every workout we do includes 100% compound exercises. A compound exercise is using more than 1 joint/ exercises. I like to think of it as being a more efficient and effective way of exercising. Remember a proper Mobility and Priming Warm-up BEFORE you head into the compound exercises. What is mobility & Priming? Check out this 15 minute workout video: https://youtu.be/BIP7dQr-SuY
4. Are you FATIGUING your muscles or yourself? Going to the gym 5-6 days/week is great and all, separating your body parts into different days, it can be fun and effective. But I have found that this can be overwhelming, time consuming and exhausting. So if you're not body building or training for a competition -  I suggest working out the whole body every workout. I ensure I fatigue in ALL my muscles EVERY WOROUT. You fatigue your muscles through reps or weight. Simple rules to follow...
   1. ​Always do at least 3 sets of your compound exercises.
   2. If you don't have access to weight, do enough reps that the last 2 reps (of each set) should be fucking hard. I like to add jumps and pulses into our 8 week series where body weight is our only weight, this always fatigues muscles when done correctly.
   3. If you do have access to weight, go heavier, you will not get BIG, I promise, you will get toned and tight (like a tiger) Grrrrrr.....
5. Timing your CARDIO: Separate your aerobic cardio (steady state, not intervals - which is anaerobic) from your strength training. Aerobic training is very important for your cardiovascular health and needs to be incorporated into your weekly health routine , however you don't want to combine the 2 and here is why: It's simple - you don't want to pre-fatigue prior to your workout. Your pre-workout time is better used for mobility and primers to avoid injury and conserve your energy for your strength workout. Just think - When you're in the middle of the your compound exercise routine and all of sudden you hit with a wall of no-energy because you started with a 10 minute treadmill run. Well that was silly wasn't it. Now you're risking poor form which can lead to injury and your muscles will not achieve enough fatigue. Save your aerobic cardio for opposite days from your strength training. If you have EXTRA energy after your strength training workout, by all means hit the cardio but hit it hard in a 'finisher' type of way. (aka hard and fast)
6. MIND BODY CONNECTION: Do you and your body know each other? Do you listen to your body when it needs a day off? Or maybe needs a good stretch or bath? Can you distinguish between hunger and dehydration? What about when your hormones are off?  If you aren't in-tune with your body, how in hell are you going to progress in health and fitness? If this is a struggle for you, I would start by writing in a journal daily about your mood, energy levels, sleep quality nutrition (including water intake) and exercise. You will begin to see a correlation between what you eat, the exercise you're doing, how much water you're drinking and your mood/sleeping patterns. No one else is going to take note of these things. You need to be conscious of your decisions and how they affect your body and your life. 

That is all, thank you for reading my rant. It comes from a wealth of experience :) I write it with so much love & support for you. Remember I am always here for you, reach out with any questions or concerns, I would be honoured to help you.

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