Getting out of the “ice funk.”

How to Bust Out of the “Ice Funk” by Brad Tillery 
Given all the events of late, it is very likely that you have experienced pretty significant disruption in your pattern of habits. I know I have. The great news is that you can establish a plan TODAY that will encourage you and give you some new hope.
 
Here is a step-by-step action plan for “getting your groove back” after a disruptive week…
 
👊1. Decide on your “WHY.” 
Why is exercise important to you? What will it accomplish for you? A strong “why” is the kindling to the fire of motivation! Dig deep and write this down first.
👊2. Set 3 goals each day (that you have full control over) 
A sample list of goals you have full control over would include…
—making a meal plan for the day
–go the gym
–sit your workout clothes out the night before
–drink 90 oz of water
–eat a salad for lunch every day
–setting your alarm clock to wake up early
👊3. Cut yourself some slack on expectations 
If you’ve taken any amount of time off you will need to ease back into exercise. Trying to pick things up where you left off can not only leave you feeling very discouraged…but can also expose you to injury.
Give yourself permission to simplify your first few sessions back at the gym in order to build the habit. This is one of the greatest benefits of having a performance coach/personal trainer. We will taper you back into training without exposing you to unnecessary injury and emotional setbacks.
As you can see, the plan is simple…but not always easy. The great news is that you are not alone. We’ve got your back!
Wishing you all a happy and successful day!

How to Get Back into Working Out

How to Get Back into Working Out by Brad Tillery 
Given all the events of late, it is very likely that you have experienced pretty significant disruption in your pattern of habits. I know I have. The great news is that you can establish a plan TODAY that will encourage you and give you some new hope.
 
Here is a step-by-step action plan for “getting your groove back” after a week, a month, or a year away from training.
 
👊1. Decide on your “WHY.” 
Why is exercise important to you? What will it accomplish for you? A strong “why” is the kindling to the fire of motivation! Dig deep and write this down first.
👊2. Set 3 goals each day (that you have full control over) 
A sample list of goals you have full control over would include…
—making a meal plan for the day
–go the gym
–sit your workout clothes out the night before
–drink 90 oz of water
–eat a salad for lunch every day
–setting your alarm clock to wake up early
👊3. Cut yourself some slack on expectations 
If you’ve taken any amount of time off you will need to ease back into exercise. Trying to pick things up where you left off can not only leave you feeling very discouraged…but can also expose you to injury.
Give yourself permission to simplify your first few weeks back at the gym in order to build the habit. This is one of the greatest benefits of having a performance coach/personal trainer. A great coach will taper you back into training without exposing you to unnecessary injury and emotional setbacks.
As you can see, the plan is simple…but not always easy. The great news is that you are not alone. Wherever you live, there is a community of people that are either in the same boat you are in now…or have been in that same boat before and have found a way out.
Your mission for today? Find a supportive group of people to journey alongside you. Friends, family members, or a community of people at a gym or studio can be exactly what you need to get going again. If you would like to see if the BCS Fitness community is the perfect place for you please reach out! We’d love to talk to you, get to know you a little bit, and see if becoming a part of the BCS Fitness family is your best next step.
Wishing you all a happy and successful day!
Brad Tillery – BCS Fitness – Lead Performance Coach
📱 979-575-7871
💻 brad@bcsfitness.com

2021 Stronger to the Core Challenge

Welcome to your Stronger to the Core Challenge!

We are so happy you decided to join us – and can’t wait to see how you feel after just 5 short days! Enjoy and please reach out to us if we can help in any way! 

Download here… Copy of LIVE STRONG CORE EBOOK


 

 

 

Recipe of the Week: Instant Pot Texas Burrito

Careers at BCS Fitness

2021 Goal Setting and Fresh Start Workbook

This New Year is a special time of year. But THIS New Year really does take on a new meaning after the year we had in 2021. 

 

Personally, I couldn’t be more excited about it – and I hope you feel the same way!

 

It’s the perfect time to take advantage of all that “fresh start” energy and channel it into making your goals a reality. In fact, I’m going to gift you our latest workbook that will help you get 2021 off on the right foot. 

 

 

 

If you are really wanting to make some changes in 2021, be sure to download my “Goal Setting and Fresh Start Workbook” here.

Download here…2021 Goal Setting and Fresh Start Workbook

 

 

Recipe of the Week: Christmas Protein Shake

2021 Ultimate Habit Change Guide

 

THE 2021 ULTIMATE HABIT CHANGE GUIDE

No matter where you are in your fitness & wellness journey, this 2021 Ultimate Habit Change Guide and checklist is for you!

That’s because it outlines a simple process for creating new habits that have very little to do with willpower, discipline, or motivation.

Instead, it’s all about following the path of least resistance.

Basically, that means using the power of your current habits and routines to help build NEW habits and routines.

This habit-building process works with almost any habit – plus it can be applied to other areas of your life, from your relationships to your finances and career.

Pretty amazing, right?

Download here…

2021 MASTER Habit Checklist & Mini Guide

 

POUNDS FOR PELOTON 6 WEEK CHALLENGE