6 Reasons you are not hitting your goals

1. All talk and no do-Quit talking about how you cant hit your goals and use that energy to come up with solutions so you can! Take action!

2. You procrastinate-Stop putting things off! If you want to get into shape then do it! Not tomorrow, not next week, not next month but today!

3. Step outside your cave-Try new workouts, exercises, read new material and even workout with new people. You will be amazed at what a change like this will do for you.

4. You give up too quick-Nothing is going to happen over night so don't put unattainable goals on yourself. There will always be obstacles to every goal so you must accept this and keep pushing forward!

5. Fear of the unknown-Maybe right now you are sitting around trying to get yourself up and hit the gym but instead you stay were you are and do nothing. Fear has come over you and thus paralyzing you to make that first step. You are scared how hard it might be and how you are going to deal with possible success and failure. You are in control of your life! Fear cant hold you back!

6. Getting off focus-Instead of focusing on your goals you start letting your mind wonder and you lose sight of the prize. Stay on the path to what you are going for and avoid letting things stray you of course.

Time is a LAME excuse!!!!!!!!!!!!!!!!!!!!!!!

More often or not people will tell me they don't have time to workout. Really?! You don't have time for your health, for your lively hood, for the most important thing you have, your body. Make your workout a priority! Too many people think their workouts need to be an hour or two and this is just not the case. The most important thing to do is tailor your workout to the time you have. If you have 20 minutes, then hit it hard for the 20. It is more about what you do with your time then how much time you spend working out. The excuse of not enough time is just what lazy people say so they don't look bad. Time is an easy out....often you will hear that people would love to workout more if they only had more time. Please! Don't you find it sad that you can't make it to the gym but you are able to stop at Taco Bell and get dinner.......like I said....LAME.

Below are some things you can do to help with this issue:

1) Pick a time during the day that works best for you and one that you will want to workout at. If you hate working out after work then don't try and do it because you will fail.

2) Schedule at the beginning of the week when and where you will workout. Planning is big! If you don't put it on paper you will forget or you will schedule other things.

3) Workout harder. If you need more time then be as efficient as you can in the gym. Don' talk to everyone and anyone and don't read the paper between sets! Move! Move! And move! Get in and get out!

4) Workout! Richard Branson, Billionaire of Virgin Atlantic, once was asked how people people can be more productive.......his answer......workout! If you workout you will feel better and have more energy to add hours of productivity to your day!

Observations from the gym- Common errors

If you were to roll into any gym across the nation you would surely find people doing all sorts of things wrong. The other day I took a second to observe the gym I work at and this is some of the common errors I found.

ERROR #1- Doing external rotation work ( rotator cuff ) before bench pressing

Why: Working your rotator cuff muscles is very important but just not right before you bench. You will weaken your rotator cuff and therefore lose stability in your shoulder joint when you bench which is not good. Save the external rotation work for back days.

ERROR #2- Rolling the shoulders when doing shrugs

Why: This is a very common theme you see everywhere. When you roll the shoulders you put extra stress onto the shoulder and can increase your risk of injury. Focus on bringing your traps or shoulders straight up and " touch your ears " as they say.

ERROR #3- Excessive lean forward when rowing

Why: You usually see this when someone has too much weight on the seated row with the cable machine. Generally the individual will lean forward and build some momentum and then jerk the weight back extending their low back. This will cause stress on the low back and lead to back issues. Focus on keeping your back straight like your up against a wall and then pull by engaging the mid back and lats.