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Set goals on achievements, not outcomes, for lasting results in fitness and Fat Loss

What is it more important to look a certain way or to feel a certain way?

The reality is that we can only do so much about our looks, but we can do so much more with our minds. I fully support the desire to reduce body fat to healthier levels. Meanwhile we should focus on daily accomplishments that take us to a better place in mind and in body.

This guy inspired me, he said, "Successful people do what they have to do whether they feel like it or not." as he works towards his goals

This guy inspired me, he said, “Successful people do what they have to do whether they feel like it or not.” as he works towards his goals

Achievement: “a thing done successfully, typically by effort, courage, or skill.” vs. Outcome: “the way a thing turns out; a consequence.”

The risky course is to focus on the outcome. Because some outcomes are ultimately out of your control and that’s just the way the world works. Sometimes you over-think the outcome, and then you don’t even start because of the anxiety or fear of failing. Fortunately, there are alternative ways to approach the goal of fat loss.

Achieve, you must

Achieve, you must

Achievement. Our greatest achievements are those that take us further or more powerfully than the day before. We can live day to day by seeking achievements, thereby altering the course of our lives and helping us burn the fat in more sustainable terms.

Fat loss tip for runners: By making progression in your speed and power, you’ll be able to obliterate more calories from muscles doing their natural function. If you run 8.0 mph at 1% incline for 90 seconds, then the next session go for 8.0 at 3% incline for 90 seconds, then after recovering do another session where you go 8.0 at 5% incline for 90 seconds. To continue the progression, perform 9.0 mph at 1% incline, then continue up the incline ladder each additional session (3%, then 5% for 90 seconds…).

Model pretending to set up for a run

Model pretending to set up for a run

 

Progressive resistance in speed or work against gravity is a proven successful formula.

Focus on performance goals for long term success in fitness.

Performance goals before aesthetic goals. Health goals before weight loss goals. Achievements take you further because you achieve more.

Everybody has potential for strength in some manner. Upper body strength maybe, perhaps lower body strength. Maybe it’s mental strength. Strength comes from overcoming barriers and achieving more than what you were capable of yesterday.

Good luck stay tuned for more local content as well

 

 

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How do you Maximize High Intensity Training for Accelerated fat loss?

Use heavy weights

Of course heavy is relative to the levels of your capabilities. Lifting technique improvements can certainly make for a safer and more powerful exercise. Progressive resistance is fundamental to strength training philosophy.

Body-weight can be heavy enough especially if you perform the reps as fast as you can

Body weight can be heavy enough if you perform the reps as fast as you can or get more work done in a shorter period of time than your last workout (aim for progress)

Training the mind to train the muscle and burn fat

Why do some people not go nearly as heavy as they can? Perhaps to play it safe and I understand that. More vulnerable populations (like if you’ve had shoulder surgeries) will have to watch it especially. That being said, the healthy workout population should consider this…

Lower the size of fat cells, while increasing the density of muscle cells

Lower the size of fat cells, while increasing the density of muscle cells

Maybe people don’t go heavy because they don’t want to bulk up. I’ll say that some people are more prone than others in this bulking regard. Most often it is the opposite — once people train heavier, they get lowered body fat and denser. It’s likely due to the reduced reps and volume.

Central Nervous System for fitness, cognitive function and mobility

We train movement patterns at Orangetheory Fitness in Seattle. For example, a common exercise is the squat and goblet squats with a weight do make the booty go good.

Goblet Squat keep your core tight and drive through heels

Goblet Squat keep your core tight and drive through heels

The heavier we go relative to our overall 100% max is similar to doing a push pace at 84% or higher on the treadmills. In other words, by increasing the intensity there are many ways that the exercise recovery will produce beneficial body adaptations.

So next time you select a training weight, think about what is 80% of what your overall maximum capability would be and go from there.

Squeeze the weight

You will activate more nervous system pathways by squeezing the weight and focusing on full body tension during every multi-joint exercise.

Stay tuned…

 

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Healthy Body Image at Seattle’s Orangetheory Fitness in Capitol Hill

The body image mindset

This is believing that your body was never meant to look like anyone but you. My body is my vessel and my food is my fuel. It is knowing that today you will never get back.

Focus on the core to get stronger everywhere else

Focus on the core to get stronger everywhere else

Coaching body image

How can you not feel proud of yourself after completing a HIIT workout at OTF… it is one of the best feelings. I enjoy the feeling of accomplishment which is accompanied by the process of physical recovery post-workout. If you consume some protein then, you will do good for the body.

Orangetheory Fitness vs. Orangetheory Weight Loss

I am sure OTF has the widest appeal of HIIT training currently in Seattle. That’s why you will see so many more of them coming up throughout Washington. I love being the Head Trainer at Capitol Hill OTF in Seattle.

Our workouts have the potential to boost bone density, promote healthy blood sugar, support muscle tone, reduce fat cell size, and make you feel great at any age. Fitness is a key element of longevity and anti-aging. Being part of a healthy community is proven to improve quality of life at any stage of life.

Open invitation

You are invited to experience what we have going on at OTF in Seattle – Capitol Hill.

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How to leverage Orangetheory’s instant bio-feedback technology for Rapid Fat Loss

Heart rate technology

Hello fitness minded fellow. Let me say that advancements in cardiovascular research have led to a surge in demand for tech in fitness. Just look at how many people come to Orangetheory Fitness in Capitol Hill Seattle to workout.

Behind the scenes heart rate training at first ever Master Class in Seattle

Behind the scenes heart rate training at first ever Master Class in Seattle

Sprint towards fat loss

You should progress towards higher intensity throughout a healthy period in your exercise regimen. In general, exercise specialists measure intensity by heart rate thanks to the cardiovascular and muscular demands of high intensity training.

Go heavier with resistance

When you are aiming for fat loss, increasing the intensity of your workout by using heavier dumbbells will accelerate fat loss. As you progress in strength, even if it is five pounds at a time, the excess energy will be eliminated from your body and lean replaces fat.

Orangetheory is enjoyable for me, I workout here often in addition to teaching classes

Orangetheory is enjoyable for me, I workout here often in addition to teaching classes

If you are in Seattle,

Whether you have been coming to OTF Seattle for a while or are thinking about trying out the hottest workout in Seattle, come talk to me about your fitness plan. For fat loss, health, conditioning & well-being you can’t beat this.

We’re all looking forward to the opening of Orangetheory Fitness in Lower Queen Anne as well. So are our members.

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Run powerfully for fitness benefit

Why should you run fast for short bouts?

There are many reasons a rational person could be advised towards. Fat loss, cardiovascular benefits and core conditioning to name a few.

Go all out, keep it tight breath it in and breath it out. Drive the elbows, keeping the elbow joint at 90 degree angle. Envision your entire core musculature empowering the physical structures throughout your torso, hips and legs.

Physical Fitness by Dre