GymJam / Tip of the Week #5

Another week, another GymJam.  What’s a GymJam? It’s pretty simple, but a GymJam is a hype song or a song that gets you pumpin’ at the gym, kinda like your own personal cadence for that next lift, set, or on your way to the gym. Every week we will be picking a new song that we feel furthers the pump and raises the intensity of the workout or even powers you through everyday life! Whether it be driving on your way to way to work, on your way to the gym, or you’re about to smash that next interview, use the GymJam as a tool to power you up and rejuvenate your mind for intensity and greatness.

In addition, I will be disclosing any sort of quick tips for the gym or daily life that have helped me with training and also made sense of this crazy world we live in.

GymJam of the Week

This week we’re throwing it waaaay back to 1973.  “Come and Get Your Love” by Redbone is in the shuffle this week and  I’ll be honest, when I started listening to this at the gym, I  didn’t realize who Redbone was.  But I know I’ve heard them during my childhood somewhere.  This is one of those oldies that just makes you feel good and I’m pretty sure if you don’t smile listening to this, you have less soul than a T-1000 sent back in time to kill John Connor.  Anyways…. Listen, enjoy, smile, and be happy!  Let me know what you think!

Spotify link:

Song: Come and Get Your Love

Artist: Redbone

Album:  Wovoka

BPM: 107

Song Duration: 3:26

Tip of the week:  The Responsible Cheater

Everyone I know that’s trying to maintain a diet or some sort of weight loss goal, talks about cheat days.  The truth is, no one should ever have a full cheat day.  You’d be surprised how quickly you can throw away your gains and the hard work you’ve put in for an entire week.  But hey, it happens. The key is getting back into your routine if you fall backwards a bit. Instead, I try to focus on a large cheat meal or if I’m really deprived, a cheat half-day.  There are a few things to keep in mind to push the guilt away from your much needed rest and healthy splurge.

1.  Try to maintain part of your normal meals for the day.  Take the macros of the cheat meal into account for your caloric intake for the day.  However, portion some of your other meals so that you don’t go on a full binger.  If the meals aren’t ready and waiting for me, I won’t go prepare them. This will also keep your mindset on your usual habits and not allow the slight variance to become a normal habit.

2.  If it’s your rest day for the week, and if you are feeling up to it, try doing some cardio in the morning before the day begins.  This is what we call Active Rest, and unless you’re pounding at your body all week doing 2 a days, you should be able to manage some light cardio.

3.  Intermittent Fasting.  I’ll be talking more about this at the end of the week, however, if you work intermittent fasting into your weekly routine, I suggest continuing to do so during your cheat day.  Intermittent fasting is the concept of eating between certain hours during the day and fasting for a good 12-14 hours overnight.  It takes discipline, but can yield some incredible results.  I’ll share these results with you at the end of this week.

Remember to approach your rest and cheat meals with tact and discipline.  But also…Have fun.  Put the work in all week to give yourself a break.  It’s necessary and healthy in the long run to do this for maintaining positive mindsets and to ensure success on your journey.

Linking with: A Stroll Thru Life

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