Start simple, start small, see results.
If you only do one thing this week, incorporate one of these recommendations and promise yourself you’ll stick to it. Ideally, we are creating our bodies to be lean, fat burning machines, with optimal cognitive and internal health that can operate at peak physical performance. That’s ideal, not necessarily so practical for most to achieve over 12 weeks. It’s a complete lifestyle shift rooted in healthy choice is the best choice kind of mindset. For everyone the journey to healthy is different. It may include making a new addition to your lifestyle, incorporating new training disciplines, taking supplements, learning to substitute with healthier alternatives, and for many it means cutting things out like salt, refined sugars and processed foods. Sustaining the healthy look and feel requires learning a new behavior that allows you to still enjoy life and all of your indulgences in the cleanest way possible that is gentle on your body. There are many different approaches and methods to reaching this ideal state. The most effective approach is to partner with a personal trainer who can work with you to deeply understand and consider the fitness regimen and nutrition plan that will yield the best results for you. Everyone’s journey starts with one simple step. Whether it’s just reading these weekly newsletters to better inform your health choices, listening to our new podcast for a deeper dive on many of the topics we explore here each week, or using the Be Exceptional Fitness App you’re showing your commitment to self-improvement. The most important part is consistency and your will to trust the process.
Start with one small step. Stay the course. You got this.
Work out for what? Health... Mental clarity... Stress relief... Strength... Endurance... Performance... Weight loss...
Your motivations for working out may vary and so should your approach. There’s levels to this—and, no, one size does not fit all. As a personal trainer, my job is to help my clients reach their goals in the healthiest way possible that adequately challenges your mind & body. The approach and modality often changes given each individual's progress and overall responsiveness to diet and exercise. Training for a marathon is different from preparing for a triathlon, which varies from the cardiovascular endurance training needed to climb Machu Pichu with confidence, and is a stark contrast to the explosive training required for an obstacle course race, or the high intensity training one might do for weight loss benefits. The word EXERCISE is a broad term that has specific purposes that are most effective when they are truly understood and applied accordingly. If breaking it down by application and finding a routine or fitness professional is too tough, then just move! Run, walk, stretch, do sit-ups, but just move and stay healthy! Click here to download the Be Exceptional Fitness App to get started and enjoy some free exercises!
A few must reads to learn how movement can impact your fitness journey.
Will Pericak is an NFL offensive lineman with the Chicago Bears. His interests in technology and entrepreneurship led him to the NFLPA externship at WHOOP. Recovery protocols differ widely from player to player. They each create Their own ecosystems of people and processes that they believe make them feel and play better. When rookies enter the league, the smart ones go around to the veterans and ask for tips on what they do take care of their bodies.
Saunas, steam rooms, hot/cold tubs, cryotherapy, acupuncture, massage, shock therapy, neurofeedback, electro-stimulation, cranial sacral therapy, chiropractic, and transcranial photobiomodulation are just a few of the less crazy recovery techniques you might observe in an NFL locker room. See how Whoop Has Helped some of the best athletes
BOOST YOUR METABOLISM
BUILD AND PROTECT BONES
KEEP YOUR MIND SHARP
HELPS REDUCE STRESS
Your motivations can be different but the most important thing is realizing that the same approach will not yield that same results for everyone. Body composition, health conditions, ailments, injuries, history, diet, stress, sleep (are you really getting enough?) all play a factor into your fitness success. Find what works for you. Book a consultation, create a personalized fitness plan and workout for a reason. Your reason. Your results.
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Cliché sounding, but true: you can hit a wall riding at home. I am as tempted by the convenience of seemingly dynamic home workouts as you are, but are they effective, or is it just better than not moving at all? The feedback I’ve heard from friends, family and clients is the same: it’s a nice option, but you’ve gotta hop on the bike at home 5X a week to be as effective as 2-3 training sessions with a personal trainer. Why? Because your homebased workout is amping you up with marketing, music and media on the instructional screen, but it’s not pushing your anaerobic threshold, guiding your proper form on each movement, challenging you to go further, working your whole body and requiring the same amount of mental focus and dedication.
At home, you’re fighting off life’s distractions and missing the energy of a fitness atmosphere. But, you’re working out, albeit on some kind of a made-for-home-use exercise machine, and you’re most likely plateauing and not seeing a noticeable change in your body composition or achieving your health goals. Why? Because half of the adrenaline rush—“Yes, heck yeah! I got up this morning and got in a sweat!” — is pure hype simply because you did more than most people do. (#winning?!) You feel great—it’s 7:30a and you’ve watched the news and got your sweat on! Though no one is probably really holding you accountable and ultimately, you’re frustrating yourself not seeing the results you think 5X per week of at home workouts should yield. I know. P90X 6X a week at home is somehow just not as effective as going to the gym to train 3X per week.
That said, if you have a workout regimen that works for you, keep it up! If you’re weightlifting and working with a personal trainer a few times per week, then mix it up and get out to a fitness class that challenges your body with a different modality. Let’s Grow!
You got this. #BeExceptional
A few must reads (and watch) to learn how movement can impact your fitness journey.
Sound fitness plans should not be inaccessible to people who are motivated to be healthy and live their best and most exceptional lives. Our team has been working for months to bring you the Be Exceptional Fitness App to guide your health and fitness journey. For just $99, you'll receive a 4-week plan and can continue the Be Exceptional Fitness program monthly with additional access thereafter. The BEF App allows you to log your workouts, identify exercises, track your improvement, store your progress photos, track your food consumption, and monitor your caloric intake.
The Importance of a Dynamic Stretch to Warm Up
Incorporating integrated flexibility training into your program will offer you a ton of great benefits including:
Increase Stress Tolerance
Decreasing Recovery Time
Injury Risk Management
Simply put it just feels good to be loose and limber before a workout.
A traditional warm-up usually consists of two components: cardio and static stretching. The first part typically is a few minutes of low cardiorespiratory work by way of skipping rope, jogging, elliptical or bike. This is then followed by the second part which is several minutes of static stretching. Static stretching, is a flexibility precaution typically focused on specific areas that relate directly to the movements similar to the activity about to be performed. Static stretching exercises, require you to hold your body position for a predetermined period of time and is routinely recommended by trainers & coaches to improve range of motion.
Be Exceptional Fitness' Dynamic Warm Up takes a different approach. It is a general warm-up of basic exercises for all the major muscle groups. The goal of BEF's Dynamic Warm Up is to lengthen the muscles, increase heart rate, promote blood flow, heighten muscle and core temperature, and to promote potential sweating. The benefits boost athletic performance by enhancing full body oxygen delivery, increasing the speed of nerve-impulse transmissions, improving rate of force development, and maximizing strength and power.
Be Exceptional Fitness Unisex Sweatshirts
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Be Exceptional Fitness Unisex Performance Vest
At the end of the day, you might hit a wall working out at home, though it’s better than not moving at all. There are benefits in every move you make, big and small, towards your health and wellness goals. Start where you’re comfortable, fit it in when you can, and have the will to be consistent.
You got this!
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