[WIP?]If this is missing from your workout, it could cost you 30K

We’ve all seen it—the person checking texts between sets, pulling up YouTube videos to show a gym buddy, or answering a call while sitting on a bench. Maybe you’ve done it too (no judgment!). Smartphones are basically our third hand at this point, and while they can be a powerful tool in fitness, they can also be a major roadblock to progress—especially if you’re using them during your workouts. A recent review by researchers at Nicolaus Copernicus University in Poland looked closely at this issue and found some fascinating (and frankly, validating) insights on how phones impact performance in the gym. At Progressive Athletics , we’ve got our own perspective too, and while we agree that smartphones can be useful, we strongly believe that workouts are best spent unplugged, for reasons you may be surprised by. Let’s dive into what the science says and how it aligns with our approach.

Alcohol is one of those substances that can have both positive and negative effects on the body, with the latter manifesting much more often. Yes, getting drunk can make you feel good for a couple of hours, but there are many things going on in the backend, which you simply can’t feel until it’s too late. In this article, we’re going to give you insight on drinking, how much is too much, what the word “moderation” means, and even, when drinking in moderation can also be bad.

Hot bean water, or coffee as most Americans call it, is the universal morning beverage. Whether you like your morning brew iced or piping hot, many of us enjoy it with an unhealthy amount of processed flavor enhancers. You could even say, many of us enjoy our creamer with a dash of coffee. Although it may taste sweet, this morning choice adds unwanted calories and sugars to your day. Ultimately, this takes away from the whole point of coffee. You may notice a couple hours after your first cup, you feel sluggish and less productive. Like a kid on Halloween after they smash 2 pounds of Twix bars. One minute you really feel like Superman and are convinced it’s not just a costume, then you find yourself wondering if someone slipped some kryptonite into that candy since you can’t keep your eyes open. Check out these 5 Healthy Coffee Tips that will help clean up that hot bean water routine!

When it comes to fitness, we all struggle with motivation from time to time. We start off super pumped about our goals, and when that initial excitement wears off, we're left wondering where it went. Sometimes when we are struggling to recapture that same motivation, it helps to borrow motivation from someone else. Over the past decade, I've been obsessed with motivational speakers. I think they provide a true service to the world in helping people feel inspired in an effort to reach their life goals. They provide a mentorship that is easily accessible via audiobook or youtube. Below are my top 4 Motivational Speakers that I recommend to those who could use a little kick in the pants. 

There's no way around it. If you want to truly get into amazing shape, you will need to take complete ownership of your health. You will have to say goodbye to the days of blaming your busy schedule for missing workouts and pointing the finger at your willpower for not being able to resist that second piece of cake. Because at the end of the day, your schedule and your willpower aren't the ones that suffer, it's only you. And because it's only you that suffers the consequences, it needs to be you that carries out the actions required to avoid the suffering. Below are (3) common examples you may be familiar with when it comes to avoiding ownership and how you can avoid them in the future.

As the fitness industry continues to expand, so do the number of fitness enthusiasts looking to make their career a part of it. This can be a good thing and a bad thing. It’s great that there are so many individuals who want to share their passion for fitness with the world, but because the personal training industry is so new, the requirements to become a trainer are low. In fact, in some states, there are no requirements. With this in mind, it’s important to know what to look for when you want to begin working with a personal trainer.  In no particular order, here are the 5 things you must consider when hiring a personal trainer.

“There’s always the right tool for the job.” That saying rings true in so many different aspects of life. And fitness is no different. Believe it or not, there are different types of gyms that are better suited for you based on what your goals are and what type of personality you have. This list doesn’t include every single one of them, but it does include the most popular types of gyms that most people have access to. I’ve compiled this list based on 15 years of workout experience with half of those occurring as a certified personal trainer. As a quick note before we get into this, I’ve compiled a list of gyms in the Columbia area since that is where we are located so if you are reading this in a different city, many of the smaller gyms may not have locations near you. There should be similar alternatives though. So without further ado… let’s get into it.

Have you ever been frustrated with your progress, or lack thereof? Have you ever started working out and eating well only to be let down a few weeks later when you hop on the scale and nothings changed? What if I told you that the reason you are frustrated has absolutely nothing to do with the number you see on the scale or the clothes that don't fit you the way you'd like, but it has everything to do with your "self-image" I stumbled across this extremely interesting article the other day that explained the idea of self-image and why we view ourselves the way we do. Long story short, self-image is both a conscious and subconscious way of seeing ourselves and we form this self-image through interaction with outside sources. It could be friends, family, social media, or anything external that isn't you. What this means is that we are constantly assessing our worth based on external sources. Tell me if any of the 3 examples below sound familiar:

We all have a little voice in our head that gets louder when we don't want to do something. "Nah, I'll just work out tomorrow, I need a day off anyway." "I'll just grab takeout on the way home, I ate well all day anyways." Sound familiar? Whenever we are faced with a decision of doing something we know we should do, we often take the easy way out. Eric Thomas, one of my favorite motivational speakers, once said: "Don't make a habit out of choosing what feels good, over what's actually good for you." I think this quote perfectly encapsulates the feelings we all experience when trying to get in shape. We know that we should be exercising and eating healthy. But sitting on the couch after a long day of work and ordering pizza is soooooo much easier. But to Eric's point. Just because it's easier and feels good doesn't mean it is actually good for us. In fact, I would argue that many things in life that provide instant gratification aren't nearly as good for us as things that provide true happiness in the long run. And most of us know this. It's why we put in the work at our jobs and go 110% with our kids. Even though it is more difficult in the short term, we know it is better in the long run. But for a lot of us, our health gets a pass. Stop doing that. Stop giving your health a pass when it comes to exercising and eating well. Because as the saying goes. "The man with his health has 1000 wishes, the man without it only has 1." -Someone Smart Without your health, you can't do all of those other important things like spend time with family and do your job well. Your health is the foundation for everything else in your life. So here's my challenge to you: Next time you hear that little voice in your head telling you to skip your workout or binge on that tub of ice cream do not ignore it. Instead, say back to that voice, "I'm going to do it anyway." Take the power away from your lazy side and feed the strong side of you that chooses what's actually good for you, over what feels good.