Is life feeling super busy right now?
Is life feeling super busy right now?
Here is a tip to feel more in control...zero in on your “Sphere of Control.”
That means focusing on things you actually have control over, like:
Your actions
Your mindset
Your effort
… And letting go of everything else.
When you focus on the things you control, you move FORWARD toward your goals.
A few health and fitness examples of your sphere of control:
Your workouts
The quality of the food you eat
Your performance and consistency
Plus, your efforts in your “things you can control” circle carry a bonus. They can power the “things you can influence” by helping you make gains there, too.
Some health/fitness-related examples in your sphere of influence:
Setting up your bedroom so it’s cool, dark, and quiet, to help you get a great night of sleep
Being consistent with your workouts and nutrition, to lose weight or get into shape
Keeping an up-to-date calendar (including time for workouts and self-care), to stop your schedule from getting out of control
There are also things you can’t control or influence, no matter how hard you try! To name a few: the weather, the passing of time, and your genetics.
It’s much better to work WITH those things than drive yourself nuts trying to control them.
What does it mean for you? What are your top 2-3 actions to put on “repeat” from now until the end of the summer?
Let’s do this!
This will help you look younger
Want my BEST anti-aging tip?
Stay active.
I know it might not be what you want to hear, but it’s a cold, hard fact that physical exercise can slow down aging.
Have you heard of “telomeres” before?
They’re the protective “end caps” on each side of our chromosomes… kind of like the little caps on the ends of your shoelaces.
They get shorter as we age.
BUT… when scientists examined the telomere length in more than 5,800 adults who were part of the National Health and Nutrition Examination Survey…
They found something REALLY interesting…
Active people had longer telomeres than those who weren’t as active — even after accounting for other factors like their lifestyle and actual age!
That means that at a cellular level, the active people looked younger.
Pretty incredible, right?
And what a huge motivator to get — and stay — active!
As you might guess, this is a major area of research right now, and all the specifics of what kind of exercise — and how much exercise — you need to get the most benefit are still being studied. However, a good starting point would be 2 to 3 hybrid strength and conditioning workouts a week.
Brad Tillery
Owner/Operator/CPT
BCS Fitness Studios
COllege Station Jobs Available
Interested in joining a team of positive people who impact people's lives and do meaningful work every day?
Part Time Performance Coach/Certified Personal Trainer
Full Time - Certified Personal Trainer-Min 3 Yrs Experience Required
8 Week (Paid) Professional Mentorship Program (great for those trying to break into the health/fitness field.)
At BCS Fitness we...
1. Help Men and Women Look, Move, and Feel Their Very Best.
2. Pursue Excellence in ALL Things We Do.
3. Serve Others Selflessly
4. Are Relationally Driven
5. Committed to Delivering Personalized Health & Fitness Solutions.
Our team loves their work because they have the opportunity to change lives while constantly working on self-development and enhancing their abilities as a coach and leader.
Soft Skill Qualifications
--Outgoing Personality
--Positive Attitude
--Willingness to Serve Others
Please send your resume and cover letter to info@bcsfitness.com or call us at 979-575-7871 to ask questions or discuss opportunities with our leadership team in more detail. Please share with anyone who might be a GREAT fit for our team and culture
What to eat before (and after) you workout
Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth?
It’s true.
I even recommend keeping track of how certain foods make your body feel pre- and post-workout.
To help you get started, here’s my simple pre- and post-workout meal formula!
PRE-WORKOUT SNACK IDEAS:
→ 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein.
Options:
1 slice sprouted grain bread (carb) with a little sliced turkey (protein)
½ cup brown rice (carbs) with a bit of grilled chicken (protein)
1 medium apple (carbs) with a tablespoon of almond butter (protein & fat)
POSTWORKOUT MEAL/SNACK
→ 30-45 minutes after your workout, go for a 2:1 ratio of carbs to protein.
Examples:
Greek yogurt (protein) with a handful of berries (carbs)
A smoothie made with your favorite unsweetened low-fat milk, with 1 cup of berries (carbs) and a scoop of whey protein (protein)
4 oz of salmon (protein) with ½ cup of sweet potatoes (carbs)
Those portion sizes are “guestimates.”
The right portion size for you depends on your gender, size, and how long and intense your workout is — a heavy weight-training session will require more fuel than a less-intense workout.
As a general rule, think “tiny meal” before your workout and “moderate meal” afterward!
But if you’d rather take a more custom approach, let’s talk.