#1 tip to get fit - By Jason Yun

I want to talk to you today about progress.

More specifically-- taking it one thing at a time.

To start especially--- just take it one thing at a time. As you get better then you can add things.

But if you find it hard to start something and see it all the way through then the one thing at a time rule is definitely your best bet.

For instance- this is the era known as being busy and being stressed :)

Now both of those things don't equate to being productive. Anybody can be busy.

But let's take it to nutrition for an example:

Jill has two kids in elementary school, she is a single mom who really just focuses on taking care of kids, especially in the morning. She makes sure they have a good breakfast ready to go when they come downstairs before school.
 Unfortunately, she doesn't make enough time for herself to eat the breakfast she just cooked, so she usually just skips it or grabs something unhealthy like a breakfast bar, or a pop tart or something.
 She knows how important it is to get a good breakfast, she used to be a track and field superstar in college. But now it's different, and she feels it in her energy all day long. Breakfast is the most important meal of the day!

What can she do?

One thing at a time.....

Eat breakfast. Simple enough, but in reality for someone who has been doing something unhealthy for so long it's actually pretty hard to do. It's the habit loop--- Trigger>Routine>Reward.

The trigger in this case is wake up and got to get kids ready for school with a good breakfast in them. Routine is fix breakfast in a rush while they get ready but you don't leave enough time for yourself. Reward is knowing your kids are fed with good wholesome energy and thinking you're a good mom.

But taking care of yourself would make you even better. Make a smoothie the night before, make some portable egg/veggie muffins, make a quick meal replacement shake, get on some online forums and see what other moms pressed for time do for breakfast.

So if she did this, what would happen?

More energy. Better mood. Better performance at work. Better performance at home. Body getting nutrients it needs.

See this is 'One thing at a time' that could lead to a lot more 'THINGS' getting improved upon. Nutrition will do that. So will physical workouts.

Vitamins and minerals are essential. The body can't function properly without them. Do something about it, it will change your life.

So will doing One Thing At A Time.......

I ask you,

What is the biggest thing you want to change about yourself right now?

Figure it out and then figure out the action steps to get there. What is the most important one?

DO THAT!

That is your 'One Thing at a Time'

If you want to share with me let me know, but remember I expect improvement from you :) So get to working!

Jason Yun is the owner of Yun Fitness systems and the Improvement Warrior Fitness . He specializes in helping people “look better naked” Mr. Yun is a graduate of the Ohio State University, with an earned Bachelor’s of Science degree in Sports and Leisure Studies with an emphasis in fitness coaching. He is a Certified Strength and Conditioning Specialist (CSCS) and Certified Personal trainer (NSCA-CPT). He also holds the following certifications KBA, CISSN, YFS(1). 

7 fitness experts give habits to break away from...today

So this week I reached out to fitness experts again and asked the following question: 

“What is one bad fitness habit you often see that people should break today?”

As usual the responses were phenomenal:

1)       

Jason Yun 

Owner

Improvement Fitness Warrior

[Forgetting that] "It's all on you. 
 There is nobody else to blame but you. Where you are in life is because of the choices you made. If you are not fit, if you are overweight, if your job sucks, if you kids don't listen, on and on and on. As soon as you realize that you are responsible for everything the sooner you can change your life for the better.”

2) 

Leigh Ann Garstecki

 Nutritionist and Certified Strength and Conditiong Specialist at

University of Maine - Machias

"Stop making your strong muscles stronger, and your weak muscles weaker! If you are only using machines to do strength training you're creating a larger muscular imbalance than you had to start with. ... If you are using a machine to do - chest press, your strong side is pushing a greater majority of the weight than your weak side. Therefore, you will never be able to equal out the strength of the muscles used on the right and left sides. This will also put a limit on how strong you can actually get. If you are going to use machines, make sure to either balance it out with use of free weights and body weight exercises, or try lowering the weight and doing single side sets!"

Start Losing Weight …Today

3)     
 

Zach Even-Esh

Bodybuilder, Trainer, Owner of: 

ZachEven-Esh.com

 

“Poor exercise technique is a habit that must be broken if results are to be achieved. Learn from an expert and focus on technique as a priority before trying to increase intensity.”

4)       

Flavia Del Monte

Author, Registered Nurse, Certified Personal Trainer, Masters Nutrition Certification

Owner - Flavilicious Fitness

“Say "no" more than you say "yes" this summer. Would you like fries with that? Dessert? How about a beer? No, thank you. Saving the "treat" meals or snacks for special occasions will help keep thousands of calories off during these summer months full of parties and outdoor events.”

5)       

Juan Carlos Santana

Founder

The Institute of Human Performance

"Stop doing cirque du soliel balancing acts and calling them functional training!!

Balancing acts have been generally called 'functional training' by those who obviously don’t know what functional is.  Balance exercise have been touted as using a greater amount of muscles, burn more calories, burn more fat, increase strength, and host of other fitness and health benefits. ALL LIES!!  Balancing, for the most part, teaches you how to balance – not how to do anything else.  I can teach you how to balance on a board – that does not mean you are going to play better soccer, or get lean for that matter.  

Put your feet on the ground and move as much weight as you can, as long as you can, and as far as you can and you will get in shape, be functional, and if your diet is right  – you'll look great too.

Gain Muscle, Get Noticed

6)       

Nick Tumminello

Personal Trainer, Fitness Educator & Author/Producer of the DVD 

Strength Training for Fat Loss

NickTumminello.com

“Going into the gym and attempting to demonstrate strength (i.e. quantity) instead of trying to focusing on good technique (i.e. quality).

Sure you want to lift loads that challenge you, but not loads so heavy that you can't maintain control of and have to cheat to lift.

A good general guideline for the goal of building muscle is to use the heaviest weight you can lift (using good form, without cheating) for 8-12 reps... with each rep performed with a 2-3 second eccentric lowering portion.”

7)       

Mandy Ingber

Fitness and wellness expert, speaker, producer, instructor, and Author of 

Yogalosophy:

“Setting lofty goals. It's important to have the feeling of meeting your goals and feeling accomplished. When we set lofty goals, like "losing 25 lbs", we get discouraged when we don't see immediate results. Set short term goals that you can accomplish, and you will build self esteem.”

So what do you think? Are there even worse fitness habits to get rid of? Do you additional advice to share? If so, leave a comment below.