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2 Biggest Fitness & Diet Mistakes

insanity#1 INSANITY – The first big mistake is doing what Albert Einstein defines as insanity – Insanity: doing the same thing over and over again and expecting different results.” As ridiculous as this may seem, people do it all the time. They workout for YEARS with absolutely no change. I understand this problem because many people simply don’t know what to do different – but the next mistake…oh my!

#2 STUPIDITY – (Please forgive me using the word “stupid” but I’m not pointing the finger – I’ve done it too). The second biggest mistake is (to me) the dumbest one of all. It’s when you get an amazing result with one formula – and then you try a new formula expecting the same result. This person KNOWS how to get success – but they keep searching for an easier way. Or, they keep trying to find someone who will tell them what they want to hear, ultimately wasting precious time they could be just doing what they know already works.

We are going to dig DEEP into this one because this one is the most unnecessary mistake of all.

Wash, Rinse & Repeat

best shape of your lifePeople often say  “I was in the best shape of my life when I __________”. They tell me they used to compete, they used to play sports, they used to do boot camp or they used to run… What I want to know is this: If you were in the best shape of your life when you “use to _________”, why aren’t you doing it now?

I often see this after boot camp. We get someone in the best shape of their life in our BCx Boot Camp program, and then they quit or start something new. I understand change is good, HOWEVER, if it’s not KEEPING you in the that state of being “the best shape of my life” maybe you need to rethink your fitness plan.

If It Ain’t Broke, Don’t Fix It?

Quit trying to fix something that wasn’t broken to begin with. You did something that worked, now do it again.

Sadly, people want to try to do as little as possible in hopes of getting the same result as doing as much as they have in the past. We do the same with eating. We see how much crap we can eat and get away with without gaining weight – and we normally fail.

You get OUT what you put IN. You can’t expect to gain muscle running. You can’t expect to burn serious calories lifting weights. You can’t expect amazing conditioning when you never tax your heart and lunges. And you can’t expect to easily pass up a donut if your workout was easy, because we all know the harder we work, the more protective over our calories we become.

BCx Boot Camp

Programs, like Boot Camps and sports conditioning (like CrossFit), combine different exercise methods to work strength, stamina and cardio all in one workout – as well as we make it tough enough that you think twice about blowing your hard work on crappy food choices. It’s all in the design of our programming – and the same goes with having a personal trainer, training for a show or doing other intense style training programs.

I’m not saying our BCx Boot Camp program is the only program to deliver results. (Here’s a sample of what someone can do in 6 weeks of Boot Camp.) What I’m saying is, unless you continue that same intensity of training with the same type of dieting that once delivered you amazing results, you can’t try something totally different, or cut back, and expect the same result.

It doesn’t mean you have to workout 6 days a week and beat your body up the way you might have to lose weight and get in shape, but once you hit maintenance, you shouldn’t just quit – and unfortunately, that’s exactly what people do. They join a gym and do a program for 4-6 weeks and then you never see them again.

You should be in “get fit mode” or “stay fit mode” – never just “off”. 

If you have been missing the fitter version of you, I encourage you to think back to what you were doing when you felt your best – and just simply repeat it. There’s no need to try something new. If it ain’t broke, don’t fix it!

Do BCx

Don’t have access to a program like BCx? Get the same workbook our Boot Campers follow online, and follow our killer 4-week online training program.  For those of you who aren’t local, or haven’t done our BCx Boot Camp programs online yet, here’s video footage of our program here in Vero Beach, Florida.

Learn more about BCx at www.DoBCx.com

NEW! >>> Join LiveExercise.com and workout with Steve and I on X Fit – powered by  BCx!

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Brutal Boot Camp Workout

If you want to get your heart racing, lunges puffing, muscles pumping and body toning – this workout is for YOU! Here is the written workout, if you like to have text to refer to – or follow along in the video at the bottom of the page!! You will be one sweaty mess after it’s over – but you’ll feel amazing!

quad stretch

Warm Up

15-20 Forward Lunges
15-20 Side to Side Squats
5-10 Inch Worm Out to Push Ups

Stretch:
Quads
Hamstrings
Groin

push ups & squats#1 Couplet

10 Air Squats
10 Push Ups
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Air Squats
Push Ups

Push Ups

2-MINUTE BLITZ

Advanced: Ramp up your workout with this 2-minute drill.
Beginners: Rest 2 minutes between couplets

10 Seconds of each:
Mountain Climbers
Burpees
Push Ups
Big Jacks

hip drive kettlebell swings#2 Couplet
10 Box Jumps (or Tuck Jumps) 
10 Kettlebell Swings
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Box Jumps
Swings

2-MINUTE BLITZ

pull ups#3 Couplet
10 Tuck Jumps 
5 Pull Ups
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Tuck Jumps
Pull Ups

2-MINUTE BLITZ

snatches#4 Couplet
10 Snatches (5 left, 5 right)
10 Pass Through Lunges
3 Rounds

1 Final (4th) Round:
45 Seconds of each
Snatches
Pass Through Lunges

Follow along through the entire workout with me on LiveExercise!

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The Kick-My-Butt Boot Camp Workout

Bonnie PfiesterIf I was prideful, I would keep this video under lock and key, and never EVER let this workout get out. HOWEVER, I believe it’s super important to share because I believe too many people think that fitness professionals are a little super human. While there are a few true fitness freaks out there – I am most definitely NOT one of them!! And this video is a perfect example!

I have my strengths and weaknesses just like anyone else. I am strong, but my cardio….not so much! ha! After rehabbing my ankle, I’m having to get my cardio back up and these type of workouts really expose just how much more work I need.

This was one of the most brutal workouts I ever have done.  The wall-up bear crawl push up suicide absolutely KILLED me!! Honestly, I don’t care to EVER see that workout EVER again!!

If you try this , I challenge you NOT to push pause. NOT to take rest breaks or skip a few reps. Try to do it to the MAX! If you promise to do that, then you absolutely have all the right to LAUGH at me!! OMG! Honestly, I’m still laughing at my own self! HAHA!

45-Minute Boot Camp Workout on LiveExercise

Wall-Up Bear Crawl Push Up Suicide

10 Wall Ups
Bear Crawl Out
10 Push Ups
Bear Crawl Back
Repeat circuit doing 9 reps each, then 8,7,6…and all the way down to 1 (which doesn’t come soon enough, let me tell ya!!)

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