Real questions, real answers … to better reach your goals.
Behavior ↠ Meets Fitness
By Mariah Ornelas and Abby Suitor on October 04, 2021
Q: I lose motivation when it takes too long to reach my goals…How can I change this?
A: The first thing you could do is really think about your goals and see if they are attainable. You can set smaller goals that will eventually lead to a larger goal. If your goal is to lose 100lbs, this is going to take some time. Your first goal might be to go to the gym twice a week consistently and then lose 10 lbs and so on. These smaller goals can help you stay motivated toward your bigger goal.
Q: How can I increase my motivation to work out?
A: Motivation is extremely important in order to get yourself to the gym, to go on a walk, to roll out your mat at home, etc. There are a variety of ways to motivate yourself to work out, finding an accountability buddy, finding something to reward yourself, setting goals, pairing exercise with something you DO enjoy (listening to your favorite podcast, music, etc.), etc. If you find yourself still struggling to find the motivation to workout, hiring a personal trainer to help get you on track can be helpful.
Q: Why is tracking information/data critical to succeeding in fitness?
A: When setting goals, it is important that these goals are easily measurable and specific. For example, if I wanted to drink more water my goal may be that I will drink 60 ounces of water per day. The data will show when you have reached your goals or what still needs improvement. Adjustments can be made to your fitness program as needed based on your data.
Q: Why am I struggling with the “yo-yoing” effect so much? Especially when it comes to diet.
A: Like so many others, on a fitness journey this is totally normal and honestly expected. The reasons behind the “yo-yoing” effect can vary from person to person. It’s important to look at data and evaluate your triggers. For example, have you had a stressful morning with the kids? If when you open your pantry, is it mostly filled with processed, sugary foods? It is important to redirect eating and exercise habits- but more times than not, requires the help from a professional who understands behavior as well as health/fitness.
Q: My schedule is jammed packed all the time. What are some ways I can get in some physical activity?
A: Take advantage of opportunities where physical activity is already anticipated. For example, grocery shopping: instead of grocery pick-up (i know it’s convenient and stress free)… go inside the store so you can add a few hundred steps in for the day. Another opportunity would be to park further away from your destination than you typically would, again to add upon your step count for the day. Little changes like this will absolutely add up!
Q: It’s not always a linear route to achieving fitness or health goals. When thinking about consequences for not meeting goals that were set (due to choices clients made), what are some ideas?
A: Not having access to preferred items/activities of value such as vacations, lunch dates, new (desired fit) clothing, etc. Also, doing extra sets during workouts, needing to pay for more training sessions than anticipated, etc.
Q: Since elementary school, most people have been in a handful of classes, mandatory or by choice, that have taught skills under the “health and wellness” umbrella. Most of the time, those classes did not teach the behavioral skills component such as goal-setting, contingencies, role-play, etc. Why is it beneficial to work with a professional who uses both behavioral concepts and personal training together to reach clients’ fitness goals?
A: Data, data, data. With a behavioral background, professionals are data driven and create interventions/programs with behavior principles in mind. Results are analytic, effective and of importance.
Q: What are some ways to self-monitor daily activity to see where individuals can better improve?
A: Self-monitoring requires clients being involved and participating in their program by logging meals, tracking progress on goals, energy levels, attitude, appearance, etc.
You + Data + Review = Self-monitoring
Q: I have goals, but my life gets crazy and I forget to complete the steps necessary to reach them. Is there anything I can do to change that?
A: There are many tools out there that can help remind you and guide you to reach your goals such as smart watches, apps, planners, smart water bottles, etc. Fitting health and fitness into a busy schedule can be challenging, but with these tools it can be doable.
Supplement Starter Pack: What should you buy?
With the endless amount of supplements on the market, it is hard to know what is beneficial, worth the price and not filled with a bunch of crap. Every person in the health and fitness industry (or, let’s be real, even unqualified people) has a different opinion on supplements and it can be extremely confusing. So, owner of Trucks & Trainers, Mariah, wants to give some insight on what a realistic starter pack of supplements might look like for you. Beginners, you will probably be surprised what made the cut – and what didn’t!
One of the simplest, yet best explanations for a starter pack that we heard was from our brand that we use – Bucked Up:
1. Weapons: Pre-workouts
2. Armor: Full Spectrum Multivitamin
3. Health Potions: Grass-Fed Whey Protein
4. Stamina Potions: Branched Chain Amino Acids (BCAAs)
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Pre-workouts are used to push you to a higher level. When lifting weights, you are literally wanting to break down you muscle fibers more. When doing cardio, you are wanting to go faster, longer or with extra obstacles. In times of mental and physical exhaustion where you could use a “little push”, drink some pre-workout. It’s simple and crazy effective. Our pre-workouts contain caffeine (energy), beta-alanine (endurance), citrulline (blood flow), and alpha size gpc (focus). Guess what? They are also sugar free, zero calories, keto/paleo friendly!
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Full Spectrum Multivitamin
Multi-vitamins have been in some of our daily routines since kids. Remember the Flinstone vitamins? Bucked Up has “Doe” for our women and “Stag” for our men that acts as the foundation to thrive. Doe contains key ingredients such as vitamin B & E (hair, skin, nails), vitamin C (immune function), vitamin D3 (hormonal balance) and cranberry (urinary tract health). Stag contains key ingredients such as vitamin A & E (toxin protection and vision), magnesium (healthy testosterone) and iron (energy production). These multi-vitamins are clinically studied and designed for everyone.
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Grass-Fed Whey Protein
Say hello to our delicious tasting protein, WITH quality. As a macronutrient that is essential to lean muscle growth, Bucked up has protein powders for keto, prenatal and of course those who just flat out want protein aka buck feed. Whether you mix it with water, almond milk or pancake mix – this protein will have you conquering your goals. Our protein is packed with 25g of grass fed whey, all natural, zero artificial sweaters and no hormones or additives. How many protein powders can say that? Correct answer – none.
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Branched Chain Amino Acids (BCAAs)
Say hello to the recovery supplement, BCAAs (ranched Chain Amino Acids). BCAAs help you keep the momentum of your fitness journey because they help accelerate recovery time, improve protein synthesis and delay muscle fatigue. In order for muscles to grow, we need to repair the fibers that were broken down during your workout – this is where they grow and get stronger!
It may still be overwhelming, but take a breath. Trucks & Trainers believes in you as well as Bucked Up, and will be here for you throughout your journey regardless of being a newbie or professional athlete. All of our Bucked Up supplements are clean, without BS and have nothing to hide! To better serve you and answer all questions you may have please reach out to us on social media, email@example.com or (719) 286-0799.