Are you Surrounded by Positivity or Negativity?

Morning Everyone! I hope all of you had a fun and relaxing weekend!

Here’s a message I wanted to share with you guys today. We all know that Fitness is all about Exercise and Nutrition. But have we ever considered that maybe it is more than that? This is a message I live by and one that has pushed me to make some profound changes in my life and changes that have had a positive and healthy effect on my life!

You are the CEO of your life. You can fire negative and toxic people – and promote the people who support and inspire you to be your best!

It seems too many people settle in life and then on their death bed look back with regret.

You are the CEO of your life. You are in charge. You decide who you keep around you and the impact they have on you.

Fire the people who doubt you
Fire the people who look down at you
Fire the people who abuse you
Fire the people who don’t support you
Fire the people who gossip about you
Fire the people who are toxic and negative
Fire the people who tear you down

Hire the people who support you
Hire the people who love you up
Hire the people who build you up
Hire the people who believe in you
Hire the people who inspire you
Hire the people who are optimistic
Hire the people who challenge you to become better

You are the CEO of your life and you don’t have to settle with the negative people in your life. Surround yourself with winners and Love!

Yours in Strength & Health,

Trevor

Do You Apply Yourself?

There is no one size fits all..There is no black and white..There is no universal plan..

There is Hard work, Consistency, and the Application process.

Application process? Well, Ive tried many different meal plans and training regimens under the sun… and “DOING” and Taking “ACTION” and “APPLYING” is what gets results..

Often times a lot of us get in the habit of info collecting and over analyzing.. paralysis by analysis kicks in and then there is no applying..

When you apply, you get a result. Maybe its not the one you wanted but its data. Its a lesson learned. It’s progress. Its data you now have to make a decision for your next move and you can now tweak, critique and correct course as you go.

You apply, collect the data and then find out what works best for YOU!

Fitness is a never ending journey and there is much to learn and experience. And while I’m passionate about fitness I’m even more passionate about constant progression, and fitness is included in that.

So here’s what I say to the person reading this that is wanting to start their fitness journey..

Just Start..The start is what stops people and if you get that step out of the way then it’s just a matter of embracing and enjoying the process from there.

Work hard..Stay Consistent..Apply, Apply, Apply.. and watch the results follow 

Yours in Strength & Health,

Trevor

 

I WAS TERRIFIED!!

I WAS TERRIFIED! 😱

Last weekend Manny and I took a few members up to Big Bear to train for a Spartan race we have coming up at the end of October.

A few of them had gone up Friday night and had planned on staying through the whole weekend and myself and few others drove up early Saturday morning to train just for the day and head back to Corona..

Saturday morning we arrive at 630am, run in the cabin, wake everyone up to get ready and off we go!

Now as far as the intinerary is concerned for what the day would entail, I have left that up to Manny(Since he has already taken them up there before to train and this is my first time) and I’ve already made the assumption(My fault, I know) that we would be hiking, then doing a workout together in the woods and then head back to the cabin to make some killer Pumpkin Protein Pancakes​(My specialty) and enjoy each others company! 🎂

And that’s exactly what happened! Buuuttttt…there was one thing I didn’t account for..

Keep Reading! This is where it gets good!

We hopped in our cars and headed over to the hiking trail, parked, and made our ascension up the mountain..

about 40 minutes in, Manny drops the ball…We are standing at the base of a rock and he says “Okay guys we are going to climb up this rock and at the top you can see all of Big Bear lake. But if you’re not comfortable with this don’t do it because one slip and you can potentially die!” 

WHHAAAAA!? What happened to the hike and a workout!? ha!

Well folks, you’re probably wondering what I’m “terrified” of? And yes, you’re right, its HEIGHTS!

Now heights is terms of roller coasters? No Problem! Ill go to Magic Mountain all day. In terms of flying on a plane? Ill go anywhere! Even a hot air Balloon? Been there, done that, and actually a lot of fun!

But standing on a ledge, on top of a building or ladder..Terrified! ha

Now to get to the top of the rock you have to use a rope to hop over to one rock, and then pull yourself up onto another, then hop across to a higher rock, climb over that one, and then your over looking Big Bear.

Simple enough right!? Ha!

Well everyone did it and everyone did it fairly easily..No way Im backing out now!

Keep Reading!

I Make my way up to the top with everyone else..faint of breath now..and now the freak out begins haha I sit on my butt an go dead quiet..

Obviously..Everyone notices…Ah ha! Trevor has a vulnerable side

Now what happens next is pretty cool..

Naturally, everyone shows concern, their all checking in on me, giving me tips on how to overcome my fear. Even at one point Eric goes “Trev, Lay down on your back and look to the sky. Spread your arms and legs out and get all 4 points of contact. It should help.”

What do you know! It did! Some of my nerves and anxiety went away and it gave me the courage to now make the trek back down the rock first chance I got..When no one was looking of course

I made it down to the bottom and A few minutes later everyone followed. We then made our way back to the our cars, then to the cabin, and then the Pancake celebration begun!

You’re probably wondering what the point of this story was? This is the point I’m trying to make..

In life, there are going to be things that you encounter that your maybe unfamiliar with, don’t know much about, or maybe even fearful of..

And in my own experience every time i have stepped outside my own comfort zone​, there has always been a positive outcome, a lesson to learn, or even my perspective changed for the better.

Whatever negative thought manifested in my head prior of what I thought the outcome was going to be never happened, and if it did it has never nearly been as bad as I thought it would be.

Being on that rock was scary but i had an overwhelming amount of support, surrounded by people giving me words of encouragement, people willing to lend a helping hand, giving tips on how to overcome my fears etc.

And That’s what we have at Unleashed Strength. This experience reminded me of that..

Prior to your first session ever with us, all of you were made the decision to step outside your comfort zone, embrace unfamiliarity, and overcome your fear of not knowing what to expect..

You have chosen to surround yourself with with people who have the same goals, people who support you, encourage you, inspire you, who are willing to lend a helping hand, and motivate you to be better.

As long as we continue to embrace this process of a newfound healthy lifestyle​ and always remember to welcome challenges, face fears, crush self doubt, and step outside our comfort zone.. I guarantee a positive outcome, a lesson to learn, or a new perspective on life will be waiting on the other side..

Now time to go make some Pancakes 😜 Happy Hump Day!

Yours in Strength & Health,

Trevor

Do You Have Support?

This past weekend Manny and I were in San Diego for our quarterly meeting where we get together and network  with a core group of fitness professionals from all around the world and learn from each other on how to grow our business, add more value to our service so we can better serve the community

We have been in the group for over 2 years now and the one thing we can attribute most of our success to is the unconditional support we receive from this group. Its a group of like minded individuals working towards the common goal of help people take control of their health and fitness and make the biggest impact possible. 

If I have a question in terms of marketing or sales I can pick up the phone and call someone or post in a private group we have on Facebook and it gets answered.

If I’m having a bad day and need someone to lean into for a pick me up, I can count on one of them to be there.

At the end of the days it’s really a family where we learn from each other, push one another, encourage and help one another, motivate and hold each other accountable to reach our goals and produce the outcome we want. 

Having that “support” is crucial for our success.

You might be thinking “How does this apply to fitness?” Ill tell you, Keep reading…

Build a support team!! This is one of the marching orders I give our members when they first start their fitness journey with Unleashed Strength..

They have unconditional support here with us but we only get them a few hours out the week. I ask them if they have that same support outside the gym? Do they have it from their spouse? Their Family? Their Social circle? Their co-workers? 

If you are surrounded by people who aren’t of aware of your fitness goals, the outcome you would like to produce and if they aren’t health conscious or on the same path of health and fitness then it will be 10x’s harder to reach your goals. 

The key to building the support you want with these people is to open up to them about what you want, be transparent, let them know what your fitness goals are, why your starting the journey, what your struggles are etc. 

Be vulnerable…

These people love you and should have your best interest at heart. If they hop on board and “support” you, then we have gotten one step closer to ensuring your success with your health.

And if they don’t….Well, then you might have to re-think your association or at least filter that relationship.

Support is a key pillar to reaching your fitness goals. Build support around you and I guarantee you will reach your your desired result and outcome much faster. 

Yours in Strength & Health,

 

Trevor

4 Simple Ways to Eat Clean

By now you are probably aware that the term, eat clean, has nothing to do with washing your food and has everything to do with eating in a way that promotes fat loss.

While it may sound simple enough, it’s pretty challenging to stick with a clean eating plan. I suppose if it were easy then everyone would be lean and confident about their body.

So what’s the secret to long-term, clean eating success? Here it is…

How-To-Eat-Clean Secret #1: Keep It Balanced So many fat loss strategies out there encourage eating only from one category of food: soup, grapefruit, salad, chicken breast…While these foods may promote fat loss and reduce overall calorie intake, this way of eating sets you up for a fall.

No one sticks with highly restrictive, one-food-only diets for very long, and you’re no exception. To make your clean eating plan last, keep your diet balanced with a range of healthy, real foods.

How-To-Eat-Clean Secret #2: Don’t Put a Label On It How many times have you uttered the words I’m on a diet? Ugh, just saying that puts one in the mood to cheat on said diet.

If eating clean means you’re on a diet, then you’re not committed enough to make this a way of life. True fat loss success comes when clean eating is second nature, and not a temporarily imposed sentence.

How-To-Eat-Clean Secret #3: Have Patience Wouldn’t it be great if a week of clean eating could erase a decade worth of indulgences? But, alas, you didn’t gain that fat in a week, and you won’t lose it in a week either.

Look for, and acknowledge, each and every small victory along the way to your long-term goal. Notice each pound, each inch and each pant size. These accomplishments build on one another until you reach your ultimate goal. Just remember that big changes take consistent, long-term effort. Be patient.

How-To-Eat-Clean Secret #4: Have a Plan This is the most important step in your clean eating quest, without it you’ll flounder around without direction and will likely find yourself starting into the bottom of a bowl of ice cream. Spend time writing out your do’s and don’t’s for your clean eating plan—and please feel free to reach out to me to help you with this step. See below for a list of foods that your diet should mainly consist of and then make another list of completely off-limits foods.

Use these 4 steps as a guide to make clean eating a way of life.

Any questions regarding how to exercise correctly or what foods to eat? Call 951-344-6382 or email trevor@unleashedstrength.com

 

Yours in Strength & Health,

Trevor

5 Habits that Cause Belly Fat!

There’s nothing quite as frustrating as that stubborn belly fat that sits around your waist, makes your pants tight and destroys your confidence.

If you have belly fat to lose, then chances are great that you are harboring one or more of these 5 habits that cause belly fat.

Read the 5 Belly Fat Habits below to identify the reason why your stubborn belly fat won’t budge…

Belly Fat Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks, to protein bars, to energy drinks…more items in your daily diet contain sugar than you’re aware of. All of these sugar calories add up quickly and translate into many pounds gained.

Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet.

Belly Fat Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and special occasions. Not anymore! These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat.

Forget eating dessert everyday. Save desserts for cheat days and special occasions, and stick with fresh fruit as your daily after-meal sweet.

Belly Fat Habit #3: Bad Snacking
In recent years snacking has been named one of the best ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat.

Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely.

If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery.

Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?)

Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before.

Belly Fat Habit #5: Lack of Exercise
This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.

 

There you have it! Focus on making these changes and I guarantee you’ll have some pretty cool results!

Yours in Strength & Health,

Trevor

3 Steps to Overcome Overeating

Let’s face it, the extra pounds you’re carrying around are due to overeating – plain and simple.

Why do you overeat? Here are a few likely reasons:

  1. Habit: Whether you realize it or not, you eat in a learned pattern, rather than out of need. You clean your plate because that’s what your mother taught. You eat what is served without stopping to check if you are full. You butter two pieces of toast for breakfast rather than questioning if one piece would do the job.
  2. Absentminded: You forget to pay attention when you eat. Mindless munching while watching a movie, snacking while driving, or picking at food while cooking – these absentminded calories really add up.
  3. Something Deeper: Sometimes you use food for recreation or to change your mood. These calories may lend you a temporary sense of comfort or pleasure, but ultimately your body suffers from the indulgence.

Here are 3 Steps To Overcome Overeating – read these, and apply them to your life.

Step #1: Pay Attention

Be aware of what and how much you eat. This simple concept will save you from hundreds upon hundreds of calories each week.

To apply this rule, don’t eat while your attention is distracted by another activity. Only put food in your mouth when you are hungry and conscious of it. This means turn off the T.V., get out of your car, and no matter what you do, don’t graze in the kitchen while cooking.

Step #2: Practice Balance

Be aware of the types of food that you eat during each meal, and make sure that it’s balanced. When you eat a balanced diet filled with lean protein, whole grains, lots of veggies, a few daily servings of fruit and limited fat and sweets, your body will be satisfied and you’ll lose the urge to overeat.

This means you shouldn’t always eat carb-based meals, and you also shouldn’t always eat high-fat meals. Make a mental checklist of the food groups that you’ve eaten each day. Did you eat lean protein? Did you have plenty of vegetables? Did you refrain from eating more than one or two primarily carb-based meals? This mental checklist will save you from making food decisions that you’d later regret.

Step #3: Be Tuned In

Your body will always tell you when its hunger has been satisfied – you’ve just gotten so good at ignoring the signs that you barrel through your meal only to feel like you’ve been hit by a ton of bricks once all that food hits your stomach. It’s time to take a deep breath and listen to your body.

An important part of being tuned in is to eat slowly. Once you start to pay attention you’ll notice a point when each bite becomes less and less satisfying. That is your body’s way of letting you know that you’ve had enough and that each continued bite is simply overkill (yes, even if you’re only halfway through that plate of pasta).

By learning how to control your eating habits, you’ll find weight loss to come simply and naturally.

4 Self Motivating Mind Tricks

Are you struggling with self motivation? Having a hard time getting yourself to your regularly scheduled workouts? Finding more and more reasons to cheat on your healthy diet?

You’re not alone and today we’ve got just the 4 Self-Motivating Mind Tricks that you need to lock onto your goals…

A healthy dose of motivation coupled with determination will get you almost anything in life. So how do you know if you’re genuinely motivated?

  • Motivation will tell you to get out of bed for an early workout.
  • Motivation will nag you to put down the doughnut.
  • Motivation makes passing on fries a reflex.
  • Motivation makes a sweat drenched workout exciting.
  • Motivation constantly reminds you why you do what you do.

Self-Motivating Mind Trick #1: Pinpoint Your Motivator. 

Motivation stems from having a goal. What is your goal? Why do you want to get into great shape?

Once you uncover your personal motivator you’ll find that motivation flows quickly your way.

Take a minute to really uncover the reason that you want to lose the weight. Don’t say something vague like you want to ‘Be thinner‘ or ‘Look more attractive.‘ Dig deeper – there is a very specific motivator in your life, you simply need to uncover it.

Here are some possible motivators…

  • I want to have more energy to keep up with the kids.
  • I want to improve my health through weight loss to extend and improve my life.
  • I want to lose 15 pounds before my vacation.
  • I want to restore my confidence to wear sleeveless shirts.
  • I want to regain my figure to impress and attract my significant other.

Self-Motivating Mind Trick #2: Make It Official.

When you write something down it suddenly feels official, doesn’t it? Write down your motivator for getting into great shape, and post it where you will see it often—next to your alarm clock, on the bathroom mirror, or in your car.

Each time you see your written motivator take a moment to visualize yourself accomplishing your goal. Try to make the scene as clear in your mind as possible. This is a powerful tool for maintaining your focus and direction.

Self-Motivating Mind Trick #3: Be Practical.

It’s game plan time. You know what you want, and now you need to map out exactly how you’ll achieve it. It is important to be practical in your planning, rather than throwing out ideas that you know you won’t stick with.

With any weight loss goal it is important to 1) maintain a healthy low-calorie diet, and 2) participate in a consistent and challenging exercise program.

Plan a routine that will fit into your schedule and you’ll be more likely to stick with it. Also choose an exercise program that you enjoy—don’t force yourself to jog everyday if you hate jogging.

Self-Motivating Mind Trick #4: Call For Backup. 

Enlist the support of your friends, family and co-workers. Tell everyone about your goal to lose weight and get fit, you’ll be surprised how supportive most people will be. By being open about your goals you’ll likely be an encouragement to others to make healthy changes in their own lives.

 

Follow these 4 Tips and they will ensure your success

Yours in Strength and Health,

Trevor & Manny

Why Mobility Matters…

 8 Reasons Why You Should Practice Mobility

Recently, Unleashed Strength held a mobility class for its members to show them the importance of training to be injury free. We tried a variety of poses centered on improving mobility while also focusing on stability and flexibility within four danger zones. During the class, we explained that the ankles, hips, thoracic and shoulder areas were the most prone to injury and poor quality movement. So we started from head to toe, moving through poses and assisted resistant band movements. Lastly we ended the class with a foam rolling routine that the clients can do after every single workout.

So, how does mobility practice benefit you in the long run?

Here are 8 Reasons Why You Should Practice Mobility:

  1. Practicing mobility improves spine health. If back pain has ever been a factor in your ability to workout then mobility is something you should’ve been practicing yesterday.

      2. Mobility drills can activate muscles that have been weakened due to long periods of sitting.

      3. Constant mobility practice over time preserves joints and breaks any sort of imbalance between muscle and joint.

      4. You can lift heavy weights more safely due to joints being properly mobilized (results in faster fat loss).

       5. You will move better doing daily life tasks.

       6. You will perform better and with more energy during workouts while becoming resilient to the work your body endures.            Its important to recognize it is not a good idea to always feel wrecked after a workout. Sure it can mean you will be sore and            it turn makes you feel like you worked hard enough but it can also be an underlying warning for future injury due to muscle            imbalance and poor joint range of motion.

       7. You will experience faster recovery.

       8. Become injury resistant by being able to use every single muscle of your body to move with resistance.

Not sure where to begin? Schedule an appointment with Unleashed Strength today and we will guide you to a safer, healthier lifestyle with our fat-burning workouts, welcoming community and expert guidance. Contact us today at 951-344-6382 to schedule your first class at Unleashed Strength Gym.

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Why the Scale is Making you Fat!

Its seems its has been ingrained in our heads that the scale is the tell all/be all indicator of what good health is..

I beg to differ! 

At the end of the day its just a number! And having helped 100’s of people in the community take control of their health I’ve learned that the scale can sometimes do more harm than good..

When we start our Fitness Journey and start putting in the work to get to the best version of ourselves, some of us are still in the habit of constantly weighting ourself..it has become almost obsessive. When we hop on the scale and it doesn’t give us the number we would like to see, a roller coaster of emotions sets in,then followed by discouragement and self sabotage after that..

All this does is stress the psyche out, which stresses the body out and in turn ACTUALLY makes it harder to lose weight.. 

Now with that being said here are a few things the scale will NEVER be able to measure..

  1. The Body Fat you just dropped 
  2. The Inches you just lost
  3. The 2 pant sizes you are down
  4. The fact that you have more energy to run around with your kids and do the things you once enjoyed.
  5. The Strength you’ve developed
  6. Your Self- Confidence has gone up
  7. Your Clothes fit better 
  8. You feel better when you look in the mirror
  9. The Compliments you are receiving from friends, family, and co-workers.

This is the priceless stuff that must be celebrated but the scale tends to make us disregard all of it.. 

So my advice to you is this…

Ditch the scale, forget the number and celebrate your wins because I guarantee there are may of them! 

And always remember that the journey to a healthier you is a marathon..not a sprint. 

Yours in Strength & Health,

Trevor