Patience Consistency @team_patience

5 TIPS RIGHT NOW - 1)BODY FAT is normal and HEALTHY 2)Foods can TASTE GOOD - season the sh** out of your food 3)Exercise doesn’t have to be torcher. FOCUS on STRENGTH 4)Crazy diet, HIIT workouts… CONSISTENCY is what’s ruining your RESULTS 5)PREPARATION goes a LONG way

LEG PRESS 🦵 Sig Klien created the “Tomb of Hercules” The creativity of the machine has been amazing over the years. Vertical, smith machine & standard leg press! It’s a safe way to work the lower body if you have injuries & great way to go to “failure”! BUT NO BRO REPS… BRO

Jack LaLanne the pioneer of Fitness & personal training! In 1951 he aired the FIRST fitness show encouraging EVERYONE to move! 1954 he swam across San Fran bay HANDCUFFED and succeeded 💪🏻 🏊‍♂️ "Exercise is king, nutrition is queen, put them together and you've got a kingdom."

5 Simple Things to Instantly Boost Your Well Being 😎 1) Walk More 🚶‍♂️ 2) Stretch, Stretch, Stretch 🧘‍♀️ 3) Prone Position over Sitting 🪑 4) Drink more Water 💧 5) Smile 😀 These are all great steps to jump start your fitness journey 💪🏻

3 WAYS TO KEEP INTENSITY HIGH 💪🏻 1) Cluster Set - Perform micro sets within a large set (Ex. 3x4 reps instead of 1x12) 2) Drop Set - Perform the same movement 2-3x repeatedly removing weight each set 3) BODYWEIGHT Cardio - Using Lunges, Step UPS, Pushups… for high reps! ➡️

Fitness by decade : 1940’s - Stretching 1950’s - Hula Hooping 1960’s - Vibrating belt 1970’s - Jazzercise 1980’s - Aerobics 1990’s - Spinning 2000’s - Zumba 2010’s - CrossFit 2020’s - HIIT Traditional Strength Training was around through all of these 💪

Fitness by generation : 1940’s - Stretching 1950’s - Hula Hooping 1960’s - Vibrating belt 1970’s - Jazzercise 1980’s - Aerobics 1990’s - Spinning 2000’s - Zumba 2010’s - CrossFit 2020’s - HIIT Traditional Strength Training was around through all of these 💪

BEING PREPARED : In my daily life I always have these prepared the night before : 1) Meals/Water 🍱 2) Workouts 🏋🏻‍♂️ 3) Clothes 👕 4) Schedule 🗓️ Might seem simple - but it can help ‼️ It avoids anxiety and just creates STRUCTURE ‼️

Try creating a TASK LIST - 📝 It can be on paper or in your notes on 📱 Checking tasks off a list gives you a visual of accomplishment 👀 It’s easy to go through the day telling yourself you WANT to do something (exercise) 🏋🏻‍♂️ Write it down and GIT-R-DONE 🚘

REASONS TO HIRE A TRAINER/COACH: 🌟 It creates TIME for YOURSELF 🌟 Keeps you ACCOUNTABLE 🌟 Lowers the risk of INJURY 🌟 MOTIVATING 🌟 They become your THERAPIST 😝 In all seriousness - Hiring a trainer can be a great investment for your future!

🖐️ HACKS TO DAILY FITNESS : 1) START SMALL (GO TO GYM & DO 1 EXERCISE & LEAVE) 2) HABIT STACK (YOGA DIRECTLY AFTER WAKING…) 3) 2 MIN RULE (DO ANY EXERCISE FOR 2 MIN - NOT OVERWHELMING) 4) TRACK (USE APP/🗓️ & WATCH MOMENTUM) 5) SATISFY - PAIR WITH MUSIC TO STAY MOTIVATED

6 TIPS TO COMMITTING TO THE GYM : 1) CONVENIENCE - the way home or on way to work 2) PREPARE the night before (clothes, food…) 3) Get a Training PARTNER 4) Do what you ENJOY (Swim, Weights, Classes…) 5) Create a good MUSIC playlist 6) Keep it SIMPLE & REALISTIC

5 TIPS TO COMMITTING TO THE GYM : 1) CONVENIENCE - the way home or on way to work 2) PREPARE the night before (clothes, food…) 2) Get a Training PARTNER 3) Do what you ENJOY (Swim, Weights, Classes…) 4) Create a good MUSIC playlist 5) Keep it SIMPLE & REALISTIC

Ever wonder where the KETTLEBELL comes from? Dating back hundreds of years ago! Originally used as counterweights for weighing farm goods! It’s original name was a GIRYA (1700) It was later utilized for military training to increase endurance & cardio! The more you know 😎

Try this!! Creating habits and changing your routine is tough Have you said this before - “I am going to start exercising” Next time try this - “ I am going to exercise directly after work tomorrow & do a full body workout” Motivation is NOT the problem, you need STRUCTURE

5 out of 7 days You go out on a Thursday night and Saturday night. Eat random foods out of the norm, drink alcohol… I’m all about enjoying yourself ! But thats 71% - That’s a C- I got a lot of those in high school… You can’t expect to see A- results Consistency is 🔑

Ever wonder where the name “Dumbbell” comes from? It’s because it’s dumb… jk Frequently asked - Joseph Addison (Poet) in 1711 mentioned exercising with a “dumb bell” Using the apparatus that would make the noise in a church bell but removed it. Making it “dumb” w/ no noise…

Sitting is the new smoking 🪑 🚬 Hear me out …. Stand while watching tv 📺 Stand while working 💻 Stand hanging out with the family 👨‍👩‍👧‍👧 Stand playing video games 🎮 Stand while eating 🥣 WHOS WITH ME !? 🦗 🦗 🦗 🦗

I work with a lot of older adults. 70+ “I WISH I took care of my body in my younger years.” NEVER too late - START NOW You are doing more harm by not moving than attempting to exercise for the first time It’s scary at first. Your FUTURE self will THANK YOU PLEASE 🙏🏻

What is the BEST fitness advice you’ve been given or heard!?