ruthlessphysique, Tips

WHY YOU ARE NOT SUCCESSFUL: GROWTH GAP TRAPS

If you haven’t already read John C. Maxwell’s “How Successful People Grow” go get the book now! It’s a short read.

In his book he talks about 8 gaps that will not allow you to grow.

  1. The Assumption Gap – “I Assume That I Will Automatically Grow” – When we are kids our bodies automatically grow. For some reason, it seems people subconsciously believe that their mental, spiritual and emotional growth work the same way. This is far from true. Personal growth doesn’t just happen. “If you want your life to improve, you must improve yourself”.
  2. The Knowledge Gap – “I Don’t Know How To Grow”  – Many people seem to like to learn the “hard way”. Instead of learning this, decided what you want to learn. Choose what you want to learn. What do you want to do? Who do you want to be? Make a list of the things that will help become that person. If there is something you can do in that list now, go do it! When you start working towards who you want to be, you will find that doors will start opening for you. More opportunities open up.
  3. The Timing Gap – “It’s not the right time to begin” – Whether you are ready or not, NOW is the time. Even if you don’t FEEL like it. If you don’t get started you will never grow.
  4. The Mistake Gap – “I’m Afraid of Making Mistakes” – Growing can be messy and you will make a ton of mistakes along the way. People don’t enjoy making mistakes but it’s part of growing. Mistakes need to be taken as a growing opportunity and not something that is negative. Your attitude needs to change. “A mistake is simply another way of doing things” – Warren Bennis. You have to expect mistakes and see them as a sign that you are moving in the right direction.
  5. The Perfection Gap – “I Have to Find the Best Way Before I Start” – Many people will wait a lifetime to do anything because they are waiting for the “perfect” moment to get started. If you sit around and wait for the “perfect” moment you will never get anywhere. You will be stuck. If you start slowly and progressively you will find that more the your future is revealed as you go. So, don’t wait for the “perfect” moment. JUST GET STARTED.
  6. The Inspiration Gap – “I Don’t Feel Like Doing It” – Even if you don’t feel inspired to start working on yourself, the benefits outweigh the reasons to not start growing. You will start seeing results IF you stick with it long enough. Make it a goal to stick to personal growth for 12 months. After 12 months look back and see how far you’ve come.
  7. The Comparison Gap – “Other Are Better Than I Am” – There will always be others who know a little bit more about you. This is great! You know why? Because you can reach out to these people and learn from them. There will always be someone who knows more than you, the thing is not comparing yourself to them. They took time to learn what they and so will you. Don’t be discouraged, continue learning and you will be just fine!
  8. The Expectation Gap – ” I Thought It Would Be Easier Than This” – I can’t think of a successful person who thinks that growth comes quickly and climbing to the top is easy. It just does not happen. Here is the formula:

Preparation (growth) + Attitude + Opportunity + Action (doing something about it) = Luck

It all starts with preparation.

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reasons people fall off the fitness wagon
Exercise, ruthlessphysique, Tips, vlog

5 REASONS PEOPLE QUIT ON FITNESS GOALS AND WHAT TO DO (VIDEO)

Did you start working out and fell off? In this video you will find 5 reasons people quit and what can be done to solve these reasons!

For online personal training and coaching please visit —> www.ruthlessphysique.com/shop/

diet vs. nutrition
Flexible Dieting, Food, Health, IIFYM, ruthlessphysique, Tips, Wellness

THE DIFFERENCE BETWEEN “DIET” AND ACTUAL NUTRITION

In this week’s post we talk about diet vs. nutrition.

Nutrition planning accounts for 85%-90% of the results of any fitness program.

This is why it’s important you understand what you are getting in your meal plan from me. The point is not to view a meal plan as a temporary diet focused on “restricting” yourself to reach a short term goal, the goal is to understand what true nutrition is and how it can help you make better choices for the rest of your life.

A lot of people misconstrue the word “diet”. A diet is purely the description of the food that you eat. However, a more modern use of the word defines a limitation of what you can eat. This is not the case in my meal plans.

When you think of actual nutrition, you need to understand that it doesn’t mean restricting what you eat. It’s about creating a food plan to help support your physical goals which can include health, strength, independence, more energy and managing your weight.

When I provide a meal plan, it is to understand what actual nutrition is vs. just a “diet.

There are 5 components you need to focus on to be effective in your nutrition:

  1. Balance – this just means getting the right type of food in and limiting foods that can have a negative effect in your health.
  2. Calorie control – this challenge isn’t just about reducing calories. You have to make sure you have the right amount of calories throughout the day to keep your body working effectively.
  3. Moderation – You can cheat but in moderation and not in excess amounts that will have a negative impact in your healthy.
  4. Variety – If you have variety in your foods, such as dark leafy greens, red or orange veggies it ensures you get the vitamins and minerals you need to be healthy. Having variety helps you not get bored with the same foods.
  5. Adequacy – meaning you are getting all the vitamins and minerals you need to maintain your healthy but also making sure to replace what is lost on a daily or weekly basis.

When I provide a meal plans, they built on the foundation of these 5 principles. When in doubt, focus on these 5 principles to help you make better decisions about your health.


When you thought about diets or dieting did you see it as bad and restrictive?

Do you think these 5 components will make it easier for you to stay on track with your nutrition?


If you are interested in a meal that with complement your fitness goals, check out the support I offer to reach those goals faster: Meal Plan

-Ruth

Exercise, ruthlessphysique, Tips, Weight Loss, Work Outs

GET AN HOURGLASS FIGURE WITH THESE 4 EXERCISES

Incorporate these 4 exercise to get that hourglass figure. Working out your back with these exercises will help give that illusion of an hourglass figure. Try it out!

  1. TRX Underhand Row
  2. Straight arm pulldown
  3. Seated Row
  4. Lat pulldown
apple cider vinegar weight loss benefits
Recipe, Tips, Weight Loss

IS APPLE CIDER VINEGAR REALLY GOOD FOR WEIGHT LOSS?

Apple cider vinegar has a reputation of aiding with weight loss, lowering cholesterol, diabetes, acne, digestive problems and other issues. Below are some of the benefits and studies that support these claims.

There are studies that have shown that apple cider vinegar can aid in weight loss. (Kondo et al. 2009)

Apple cider vinegar may increase satiety which may reduce food intake. (Ostman et al. 2005)

It helps with diabetes too and there are studies that support this. If you drink a tablespoon of apple cider vinegar before a hearty carb meal it helps to control blood sugar. This happens because the vinegar seems to reduce the digestion of carbs. (Johnston et al. 2010)

Apple cider vinegar also seems to have antibacterial and anti-fungal properties. It has been used for centuries to clean wounds and disinfect.

Things to watch out for:

Apple cider vinegar tastes bad and it is very acidic. It can irritate your mouth and throat and harm your tooth enamel if you just take it by itself. I like to drink my apple cider vinegar with a glass of water and mix it up. Lots and lots of water haha. You can also put it as a dressing on salads or foods.

My favorite apple cider vinegar product is: Bragg Organic Raw Apple Cider Vinegar


Do you use apple cider vinegar? Has it helped you in your weight loss goals or other goals? Leave a comment below.


Are you ready to make that step into living a healthy life? Check out my online personal training and coaching services —->Online Personal Training and Coaching

Exercise, Fitness, Health, motivation, ruthlessphysique, Tips, Wellness

WHY WOMEN SHOULD LIFT WEIGHTS

I was reading an article on theptdc.com and it really caught my eye. A lot of women seem to think lifting weights will make them “bulky” or “too muscular”. I have been lifting weights for over 7 years and I managed to still look like a woman hahaha. The article is called “77 Trainers Explain Why Women Should Lift Weights“. Women do not have the testosterone to become “bulky” and it’s a common misconception I hear. Below are a few reasons I really liked off this article:

“Strength training can increase the amount of muscle in your body, which in turn will decrease your body fat percentage, and improve your overall body composition” – Cynthia Redford

“Lifting weights means you can eat more without getting fat” – Reece Mander

“How much does your father weight? If he falls to the floor, how could you help him? Can you lift him or you will need to call someone??” – Antonio Ventin Cptrainers

“You don’t have the balls to bulk up” – Steven Hicks [this is funny because it’s true, not enough testosterone.]

“Lifting heavy will change your life like nothing else. Not only will you become stronger physically, but mentally and emotionally stronger as well. You will be able to handle anything that life throws at you.” – Kimberly Mills

“Well, going to the gym in your nice little workout outfit, with matching shoes and earbuds, wearing your hair down with makeup, walking on the treadmill for 20 minutes sure as heck ain’t gonna cut it sista’!” – Jason Ryan Edenfield

“Woman shouted for equal rights,u got them,now lift it bitch,lol,” – Wendy Mitchell

“With only cardio you will go from a big pear to a smaller pear but you will still be a pear. Weights will help change your bodyshape not to mention all the health benefits.” – Claudia Popoviciu

“Everybody wants a bikini body, but nobody wants to lift no heavy ass weight. If you want to look average, train average, ill wave to you on the stepper… Want to look above average?… Ill see you at the squat rack” – Callan Headrick

For the mama’s out there:

“Women are made to be able to lift her child and run when there is danger. Being able to lift heavy stuff without getting hurt makes your life a lot easier, if speaking beyond survival.” – Nattha Ploy

“Do you have any children? How heavy are they?” – Michael Park

“Did you know heavy weight lifting is the best defense against aging, keeps shopping for clothes enjoyable, and gives you the ability to lift and play with your children and grandchildren?” – Erika Nall

“What does your child weigh ? How many times have you lifted and carried then and for how long.” – Gerard Sheehan

 


Go lift those weights ladies and mamas! Want me to help you get in better shape to just be with your kids, hold them and love them longer? Go check out my online personal training plans here.

So which reason did you like? Leave a comment below. For the rest of the article here is the link again: 77 Trainers Explain Why Women Should Lift Weights

Enjoy!

 

Exercise, ruthlessphysique, Tips

WORKING OUT FOR BUSY MOMS

  1. If you work, try to to wait till after work to get your workout in. It probably won’t happen. So, get your workouts before you do anything, whether it’s work or before the kids wake up. Even as a stay at home mom, you are more likely to workout if you get it out before the babies are up.
  2. Schedule it as part of your day as a non-negotiable. You are more likely to keep an appointment if you have it blocked off in your calendar.
  3. Planning helps but knowing what you are going to do when you get that time to workout is also very important. When you have your workout ready beforehand you have a chance of getting your workout out faster.
  4. If you get a lunch break or if you are a stay at home mom and you are eating lunch, take a walk or run during that free time. Make sure you get your meal in first.
  5. I believe having your kids as part of your workout routine helps mommies stay in shape. Have fun with your babies or your toddlers. While they are lying down next to you do planks, sit ups, squats, lunges, etc. You get the point. If they are toddlers play a game of tag or push them on the swings. Make it fun for both of you.
  6. If you go to the park or jungle gym, use the benches for step ups, run with your stroller, or walk around in the sand.
  7. I said this before but running with your kids is the best way to get a work out in. Play tag with them. Soccer is a good sport to incorporate toddlers. You get cardiovascular benefits because of this.
  8. Be a ninja. Get a workout in when you get 10 minutes of free time from your kids. Run around for 10 minutes, do lunges for 10 minutes, jumping squats etc.
  9. Go outside. This is especially important for new moms. A lot of new mom’s are so excited and love their new babies so much that they just sit and watch their kids. Remember sitting down does not expel that many calories. If your kids are awake, put them on the stroller and walk around the block or go to a park.
  10. Don’t beat yourself up. You are a mommy and time with your kids is very important. Sometimes you are going to miss a workout and that’s totally okay, just don’t make it a habit. Remember being healthy allows you to give your child more.

Check this blog post for more tips on fitness for moms here.


If you’re a mom, tell me your thoughts on exercising. What are some things you do to get you working out and active? Leave a comment below.

endomorph body type female
Fitness, Health, ruthlessphysique, Tips, Weight Loss, Wellness

ENDOMORPH BODY TYPE | HOW TO TRAIN AND EAT FOR YOUR BODY TYPE

Let’s start with the basics.

What is an endomorph body type? Curvaceous, small-waisted, full figured and pear-shaped. These type of body types usually carry their weight on the lower stomach, hips and thighs instead of being evenly spread around the body. The way the fat is distributed around the body can make a bit more difficult to lose weight. Don’t despair, with the right nutrition and training endomorphs can achieve great results!

Nutrition

Endomorphs usually have some kind of carb sensitivity. High-carb foods are converted to sugar at a faster rate and most likely with be stored as far rather than be burned for energy. Because of this endomorphs tend to have a higher body fat percentage.

Since endomorphs are carb and insulin sensitive the best type of nutrition comes from a balance of macronutrients. Carbs should come from mostly veggies and unrefined, high-fiber starches. Foods to avoid: bread, cereal, crackers and cookies! For macronutrients you are looking at a range of 30% carbs, 35% protein, and 35% fat. For breakfast opt for a high protein and fat meal.

Being Active

Since endomorphs have a hard time losing fat with nutrition alone, well-rounded cardio and resistance training program will benefit the endomorph best. Endomorphs should exercise to boost metabolism. Fitness for endomorphs is a lifelong program. The good thing about endomorphs is that they can build muscle fast, staying lean requires work due to their slower metabolism.

Cardio

Sitting down at work or watching Netflix and chilling is not good especially for the endomorphs as they burn less calories than other types while at rest. For cardio endomorphs should do HIIT 2 to 3 times a week at less than 30 minutes and low intensity steady cardio 2 to 3 times a week at 30 to 60 mins.

Weight Training

Weight training is imperative for an endomorph only because having more lean muscle mass expels more calories and helps the endomorphs metabolism. Focus on compound exercises and circuit training with very little rest.

To learn more about endomorphs, check out this article by ACE and click the link here.


So what kind of body type are you? Leave a comment below.

Do you want to see a workout created specifically for endomorphs? Let me know in the comments below.

I don't have time to work out
Tips

“I DON’T HAVE TIME TO WORKOUT” EXCUSE

I get friends and family that tell me all the time that they don’t have time to work out. I found a great article on how that’s just not possible. We get 24 hrs in a day to get shit done. Try the time audit below and really see how many hours a week you have to workout. Also take the time to track how many hours a week you spend on the internet or social media just bullshitting. You can find the rest of the article here.

Let’s fill out a time audit together. Copy the following down on a sheet of paper and write in your numbers.

Work: ______ Weekly Hours

Sleep: ______ Weekly Hours

Commute: ______ Weekly Hours

Errands: ______ Weekly Hours

Family Time: ______ Weekly Hours

Bullshitting on the internet/social media: _____ Weekly Hours

Add the above numbers. That’s your “Total Hours.”

Now do this equation: 168 – (Total Hours) = Weekly hours you have for fitness. Now stop making excuses.

motivation, ruthlessphysique, Tips

BENEFITS OF USING AN ONLINE PERSONAL TRAINER

1. Work out at any time you choose – Since you don’t have to meet a personal trainer in person at a specific time you have the freedom of working at whatever time benefits you and fits in your schedule.

2. Less expensive – Most personal training sessions sold in gyms are sold in bundles or charged at a per hour rate. These bundles can range from $300 to $500. Online personal training has hardly any overhead costs so a prescribed workout plan can cost from $25 to $100.

3. Communication is easier – You can communicate with your online personal trainer – depending on their preference – in any messaging form. Whether it’s email, text, direct messages and more you have more access to your trainer.

4. Motivation – Your online personal trainer will make sure they are reaching out to you to keep you motivated and checking off your workouts.

5. Self-confidence – Some people don’t want to go to a gym to work out because they are intimidated. With an online personal trainer you can get a home workout prescribed to you done at the comfort at your own home until you build the self-confidence to actually go to the gym.

Have you ever received online personal training? How was your experience? Leave it in the comments section.


Check out my online personal training plans here.