Train the brain

Today, more than ever, the interest in physical fitness is growing. Between the internet and social media it is hard to miss the latest and greatest technology or fitness tool that will help you achieve your fitness goal. The main components of physical fitness are simple and sometimes it is easy to take simple concepts and try to individualize them so much that confusion and sub par results can occur.

In this day of "on demand" society we are often seeking the ultimate life hack. From my personal experience, and myself being guilty as well, one of the most underrated or underdeveloped skills is the ability to move beyond your current comfort zone. One of the least trained aspects of physical fitness is the mind! I am speaking nothing new but rather a gentle encouragement that growth comes on the other side of adversity. I'm not talking about hurting yourself or training till you feel you are going to die. I'm talking about little decisions like parking at the end of the parking lot and walking into work, taking a flight of stairs instead of an escalator, or ordering that burger but choosing not to have fries.

Obviously this is information that we all know, it's simple but sometimes simple is hard!

Check out these links below on some awesome examples of how far your brain can take you !

-Blake Bender, Certified Personal Trainer at Transform 180

Make it a lifestyle

Fitness should enhance your life, not control it. Let it become a part of your lifestyle. Not as a chore or something that you feel like you HAVE to do, but let it help you get through your day. Let it be a decompression after a long day of work, or an energizing way to start your day on the right foot. Let it be therapy if you are feeling down or angry. Come in to feel energized even if you leave a little sore. Making fitness a lifelong commitment is tough, but you might find that after a while you wouldn’t know what to do without it.  


-Rena Bartlett, Certified Personal Trainer at Transform 180


How do I find the motivation?

This is the number one question that I get from clients. "How do I find the motivation to complete all of my workouts and keep my diet on track?" I learned the answer to this question at the start of my own fitness journey. It is not about motivation, it is about discipline. Motivation is unreliable. It comes and goes just like the sunshine here in Seattle. Motivation really helps to get the ball rolling, but it won't get you to the finish line. There will be times when you have no motivation to workout or stick to your meal plan. As humans, there are many outstanding factors that could influence us in negative ways, and we will use those as excuses not to get our workout done. "I'm tired", "I'm too stressed out", "I had a rough day", "I have too much to do", just to name a few that I have personally used.

So what do we do when there is no motivation to be found? Cue discipline, the superhero trait of all superhero traits, saving fitness journeys from crashing and burning since the beginning of time! Right from your very first workout, you must begin to instill the discipline within yourself to get your workouts done and eat right. As this discipline grows, it is what will help you succeed and smash all of your goals. Like a fine wine, it is what will get you through the tough times.

How do you initiate discipline? It's easy! Think about what you are doing in a logical way. For example: I am going to the gym for 55 minutes. That is not even an hour of my day. I watch Netflix for longer than that. I can do this! or It only takes 10 minutes to boil water and steam veggies. It would take me longer than that to go eat out somewhere. 

We don't complete workouts or cook meals because we build those tasks up to seem more difficult than they are. When you get stuck, remember this: think logically, you will always feel better after a good workout and healthy meal, don't rely on motivation 24/7 - rely on yourself and your own discipline. Be your own superhero! 


-Shawna Holt, Certified Trainer & Operations Manager at Transform 180 Training


Take pride in your progress, big or small

Feeling stuck? That’s okay, we have all been there before. Maybe something is going a little slower than you anticipated or you aren’t seeing the changes you were hoping to see. Fear not, you are still making progress! Try focusing on the things that are going right. Look at where you began and then take a look at where you are now. Celebrate every victory you have because whether big or small, it is still a victory. You have come so far, just keep going.


-Rena Bartlett, certified personal trainer at Transform 180 Training.

Don’t let the numbers control you

It is a common goal to want to be a certain weight. Everywhere you look, media is telling you that you need to lose weight quick, that media being magazines or movies or whatnot. It is no wonder that it is so ingrained in us. However, try not to let it control you. Check to see progress in other ways. Take measurements, progress pictures, or just take a look at the progress that you have made in your lifts. There are so many other great ways to tell if you are moving forward. Whether or not the scale says what you want it to say, you are here and you are making progress.


- Rena Bartlett, certified personal trainer at Transform 180 Training.