Refer A Friend

Invite A Friend To Check Us Out!

You Cant Talk Yourself Out Of Something, You Behave Yourself Into

I was listening to a podcase that had this quote in it “you cant talk yourself out of something, you behave yourself into”. That is such a strong quote to me. When I think of my life and things I want to accomplish and improve this quote speaks to me. When I think of how it relates to health and fitness I think it speaks volume. I can’t continue to keep saying I want to help people and improve their health, fitness, and life. I can’t continue to tell people I am going to do all of these things and have all of these dreams. I need to take action. Talking myself out of things isn’t the goal. Changing one’s behavior is the goal. Once the behaviors start to change the magic starts to happen.

So often we want to talk about the things we plan to do and ask questions to come up with a master plan for ourselves. Maybe we have had this master plan or many master plans over the years. This isn’t a bad thing but we tend to miss something very important. ACTION!!!! After the plan is made, then what? Talking about it over and over again doesn’t get you out of the place you are currently in. Remember what got you to the place you are in when it comes to your health and fitness. For a lot of people it was a behavior over time. Maybe its an excuse/reason for missing the gym. I could list so many things I have heard over the years, but that’s not that point of this. The point is to remember that you got yourself here and you can get yourself out. You must take action, stop looking out the window and start looking in the mirror. Do you want to take yourself to the next level? Well we have to take the next step. It doesn’t need to be a huge step. Whatever the goal is and whatever your reason is, take the next step. I hope this inspires some of you. See you soon.

Lyman Hiter III

Make The Gym Part Of Your Day

I am just going to jump right into this. I have said this before and continue to believe it. If the gym is part of your day, it makes getting there that much easier. When we have the mindset that starts with “I have to go to the gym” or “I still need to go to the gym” it makes success challenging. If we look at it as a negative, it makes it a little harder to go. We need to have a mindset of “I get to go to the gym. I am going to improve my health.” We can even think “I get to improve myself in general. Having a positive outlook makes it a lot easier!  I am going to paint a picture here, so try and stay with me.  Imagine if you workout 4 days a week. Let’s say your rest days are Tuesday, Friday and Sunday. You make sure and let your friends, family and coworkers know that you workout on the other days; Monday, Wednesday, Thursday and Saturday. Being consistent and not bending on this sets the standard for you and for the people around you. It sets the expectation. At some point they will stop asking you to do things on your training days.

This leads me to my next point. What if you only make plans for after your training sessions? What if you only do things on your rest days so that it doesn’t impact the rest of your workouts? Do you think you would have a little more success when it comes to your goals? I sure believe you would. I hear it all too often. People skipping workouts to go meet friends for dinner, drinks or just to hang out. Those hang out sessions will be there after you take care of your health first. And if they aren’t, well maybe it was a good one to miss. Over weeks, months, and years these negative behaviors make achieving your goals much harder. While positive behaviors help you achieve the health changes you are after.

All I am saying is, if you want to hang out with friends do it on your rest days. If it’s a big deal swap a scheduled rest day for time with friends or family. Finally, make plans for after your workout. Going into the new year it’s super important to work on good habits. Work on things that you can build on for weeks, months, and years to come. That’s my rant for the day. I will be posting about more topics as the weeks come. If you had anything you’d like me to touch on please let me know.

Lyman Hiter III

Setting Goals Inside And Outside Of The Gym

Over the last 18 years in the fitness industry, I have worked with 1000s of people. What’s the one thing they all have in common? They all have goals. Setting a realistic goal is just as important as accomplishing that goal. It’s common for us to toss out a goal and say this is what I want to do. It’s also not uncommon for us to put a great deal of thought into our goal setting. What I want to shed some light on is the process of accomplishing that goal, the journey you are about to embark on.

When setting a goal, we need to assess a realistic time frame for the goal or goals we are wanting to accomplish. The first goal we all think about is weight loss or getting toned. We also think about a strength increase or a specific movement we want to be able to do. How long should this take? There is a different answer for each and every one of us.

Let’s say our goal is the push-up. First we need to understand where we are at currently. We could even find a method to test our push-up. Next we need to see how much time we can set aside each day or each week to work on the push-up. This step is very important because I feel this is the step that causes the most issues. We set a goal and don’t think of the commitment needed to accomplish it.  If we don’t have enough time in our day or week to work on our push-ups, how are we going to get there? We can ask this question about all of our goals in the gym and outside of the gym. This takes us back to setting an appropriate goal that fits our time and commitment level. Once you have worked out the details, now it’s time to put the plan in action. Consistency, effort and commitment will be needed to take you to the next level.

The point I am trying to make, is set a goal that fits your life. It doesn’t mean you can only have one goal. It doesn’t mean it has to be the most important goal. Allow your goal(s) to match where you are at and allow them to evolve as you do. Continue to put a lot of thought into your goals. Each goal accomplished is a building block and even a stepping stone to complete future goals. I hope all of this helps you in your goal setting.

Best of Luck

Lyman Hiter III

CrossFit Immense

I Want My Friend To Workout With Me

Do you wish your friends would join you for a workout? Or maybe your friends have said they want to check out your gym but haven’t yet?  Are you struggling to get your friend to come with you? It could be a coworker, neighbor or even a relative. Bottom line is, they likely won’t come join you. But I want to give you some tips that might help you get them to join you for a workout.

  1. Talk about the positive feelings you get from working out.
  2. Tell them about the amazing people you get to meet and train with.
  3. Let them know they can go at their own pace.
  4. Encourage them to try something new.
  5. Let them know how excited you get.

Here are some things that I would personally stay away from:

  1. It was awful.
  2. I’m so sore.
  3. I’m not sure I can make it another day.
  4. I’m nervous to go.

We all have so many feelings and emotions when it comes to working out. How sore you get and how we express the way we feel about working out. You might be a person that gets nervous before you head to the gym or even start your workout. All of these emotions are yours. You have to be mindful of how you express them when trying to encourage a friend to come join you. The same feelings that keep you coming back for more, might be the exact feelings keeping your friend or family member from joining you. I am not saying lie to them. What I am saying is that you should choose your words, feelings, and emotions you express to them wisely. Always encourage the ones around you to try and improve their health. Good luck.

Lyman Hiter III

Train With A Movement Focused Mine

Train With A Movement Focused Mind

What do you focus on when you work out? Is it a specific body part or the intensity of the workout? Maybe its chasing after a time or a weight. Perhaps it’s trying to get the best of your gym buddy in a workout. What ever your focus might be, it should be and needs to be on how you move. What I mean by ‘how you move’ is this: Is your technique and movement sound, safe, and correct? When you are working out, whatever your training style is, you should focus on your movement. It will tell you if your moving too fast. It will tell you if the weight you are trying to move is too heavy.

Let me give you an example. Let’s say you are doing a squat with no weight at all. The movement looks great and feels great while you do a body weight squat. You then decide to add weight and put it on your back. You then go to squat and now can’t get to the depth you were accomplishing when you had no weight. This means your technique and movement are breaking down. This means the weight you added is too heavy and you need to lighten the load. Asking yourself these questions and assessing your movement with every lift and movement you do, will not only keep you healthy but will be a huge help in increasing your overall fitness over time.

When you’re working out, always ask yourself this “Am I moving the best way I can?”. If you train alone, you can use a camera/video to check your movement. For those of us who work out with friends, ask them to watch your movement and give feedback. Our main focus is, and always will be, to move better. When we move better, we stay safe. Staying safe allows us to continue to return to the gym day after day. This leads to improved health.

Lyman Hiter III