Alex Sparrow
@Sparrowfit
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Motivation for the gym and everyday life ⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️⚡️ Fitness & Health Page. Other: Bluesteelfl
Joined November 2021
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If you don’t like your situation right now:
1. Take a break from going out
2. Put your head down and focus
3. Change it
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Stop focusing on the end goal and start focusing on being consistent with your behavior.
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Habits are, simply, reliable solutions to recurring problems in our environments. -Jason Hreha
If you have a problem that won’t go away. Look at your habits and adjust accordingly.
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Excuses might make your current situation easier but they will make your future harder.
Work hard now to make your future easier.
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You messed up, you didn’t fail. The ones that fail are the ones who quit when they mess up.
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7 months from now you can be in the same exact place you are now
OR
You can become a next level YOU. What are you choosing?
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Following specific macro numbers can help you achieve a goal but quality of food will dictate how you feel getting there.
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Take a deep breath.
Focus on what’s in front of you right now.
Don’t rob your current task of your attention and greatest effort because you’re thinking about all the other tasks.
Utilize the time effectively.
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Don’t diet.
Diets are temporary.
Learn how to fuel your body in a way that allows you to reach your goal but also makes you THRIVE.
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Trusting “feelings” can not only fail you in relationships but also in your fitness life.
Don’t feel like eating more protein? Do it anyway.
Don’t feel like weight training? Show up anyway.
Feelings will get you nowhere fast. Be consistent no matter what.
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Stop thinking about it and just show up. The more you think about it, the harder it gets.
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Sometimes the gym is less about the physical benefits and more about the mental/emotional. If you struggle with anxiety, stress, depression - start with the basics:
1. Workout/exercise
2. Get some sunshine
3. Drink enough water
You’ll be surprised what these 3 can do.
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“Listen to your body” doesn’t mean be lazy when you’re feeling tired.
Your body will send you signals letting you know you are sick or overworked and that’s when you back off and rest, not when you’re “feeling tired”.
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A trainer can help & encourage you but it’s not his/her responsibility to hold your hand.
You must be your own cheerleader — on the days you are feeling it AND on the days you want to hide from the world.
Go make it happen for YOU. Show up today. Then repeat tomorrow.
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Sometimes the most effective workouts are the most boring.
You want progress?
You’re going to have to do a lot of repetition.
Stick to it and trust the process.
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Some advice for today:
1. Learn to accept the fact that big accomplishments take time.
2. Learn to be patient and content with laying only one brick at a time.
3. Trust the process and enjoy the journey.
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Wish you all a wonderful Christmas and a thriving new year that brings you new opportunities and excitement!!
Let’s go!
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Instead of a 4 week restrictive diet, try starting one small habit this month and repeat it every day.
Your diet has an end date. The habits you create will shape your future.
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If you can put away 30 min a day doing something for your goal, that is enough. In a year you will have accomplished A LOT.
However not doing ANYTHING at all because you are too tired from your 9-5 will keep you in the same spot for as long as you choose to stay there.
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For those of you that didn’t know:
Doing ab workouts won’t make your abs show through the layer of fat on top of them.
It’ll strengthen your core, yes.
But if you want to see your abs (they’re already there) you need to be eating in a caloric deficit to burn off the fat.
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If you want momentum you’ll have to create it yourself.
How?
Get up and get started!
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Stop and be proud of yourself for a second.
You’ve come a long way and you’re not where you used to be.
You’re doing great. Don’t get discouraged.
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You want to be successful with your new fitness plan?
DON’T rearrange your whole life and routine to start it.
DO make it easy to start and fit it into your current schedule.
DON’T make it a temporary commitment.
DO make it a lifelong journey.
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When you’re lost, go back to the BASICS:
-Calorie deficit - to lose weight
-Calorie surplus - to gain weight
-1g of protein per lb of body weight
-Keep fats low (under 100g)
-Drink 1 gallon of water a day
-Stay active
-Get 6-8 hours of sleep
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When you want to sleep in.
When you don’t have the energy.
When you’re stressed out.
These are the times you need to show up most.
Show up and you will feel MORE alive. MORE energy. LESS stress.
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You will be amazed at what you’re actually capable of when you put in the work and do it consistently for long periods of time.
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Next time, change your perspective—
Instead of: “oh no I cheated on my diet, I’m a failure!”
Think: “I over-indulged and that’s okay. I’m going to eat clean the rest of the day and possibly cut out some other foods to balance out my calorie intake for the day”
Balance > diet
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Run your own race and don’t compare your journey to the next person.
The destination is different and unique which means your race should look different.
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Today is another day to get excited that you’re alive and well and have the opportunity to pursue something great.
Don’t get stuck living in your comfort zone.
Go live and take risks. Explore and expand your horizons! Happy Monday :)
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Progress looks different for everyone so learn to appreciate where you are in your fitness journey.
Losing 20lbs is great but so is creating healthy habits like walking every day or drinking enough water.
Take every win you can get and run with it.
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Im not afraid of failing.
I’m afraid of being in the same exact place this time next year.
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It’s not always the food you’re eating that’s making it hard to lose weight but your portion sizes.
Measuring and tracking your food can open your eyes to just how much you are really consuming.
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4 simple rules to follow if you want to lose weight.
1. Never eat until you’re full (portion control)
2. Have the right balance of macro nutrients (high protein and low fat)
3. Be active (10k steps a day)
4. Drink a gallon of water a day
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Messing up is part of the process.
When you really understand and accept that you can go from GUILT to GROWTH.
And honestly that’s where the magic happens.
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If you don’t want to spiral into a 15lb weight gain this winter/holiday season, resume your normal eating today. The mentality of “it’s just one more day” will turn into a week and then month faster than you can get a speeding ticket ;)
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For example:
1. Do your workout on the way to/from work.
2. Do meal prep on your days off or order meal prep.
3. Bring snacks to work
Simple changes:
1. Start eating more protein
2. Go for 30 min walk every day
3. Eat 1 junk snack instead of 3 (2/2)
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The many faces of progress:
- Feeling more confident in the gym
- Feeling confident to take a selfie and post it
- Enjoying a slice of pizza and not feeling guilty because you’ve developed a healthy relationship with food
- Having more energy and mental clarity
- Losing 10lbs
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The reason a lot of people fail at reaching their goal is because they quit at the first sign of failure or hardship.
Stop quitting.
So what you messed up! That’s part of life. Get back in the game and see it through to the end. Period.
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DON’T look at foods as “healthy” or “unhealthy”.
DO look at foods as tools to help you reach your desired goal.
Someone doing keto may view carbs as “unhealthy” but the person who struggles to gain weight requires a very high carb intake.
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You have a uniqueness to you that no one else has.
Lean into it and watch yourself begin to flourish.
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GO FROM:
- I can’t have (X) because I’m dieting
- I have no energy to workout
TO:
- I’m eating more nutrient dense foods that make me feel great!
- I can have a treat because I work for it
- My workouts give me more energy
Get rid of the negative bias and see what happens.
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Idk who needs to hear this but if you skip the mobility work (stretching, foam rolling etc) now —you will be forced to deal with it later when you’re no longer physically able to do certain things because of limited mobility.
Think of your future self.
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Don’t be afraid of failing.
Be afraid of never reaching your full potential.
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Compare yourself to where you were a year ago not to someone else who’s been doing it longer than you.
Your path is different.
Stay focused.
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2022 will not be a perfect year for you — just like every other year.
Hardships are part of life and to discard your efforts for the entire year at the sign of your first one is not only foolish but will keep you stuck in the same spot for a very long time.
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There are two types of people.
First type of person shuts down and gives up when obstacles arise.
Second type of person uses the obstacle to become stronger and better.
Which one are you?
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It’s not enough to simply WANT to change.
You must also be willing to give something up for it.
Greatness has never been achieved without leaving behind something you thought was important to you but was actually holding you back.
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Next time the thought of skipping an important daily task enters your mind:
Simply say - “No thank you. My dream is too big for delays like that”
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In 6 months you will either have 6 months of excuses or 6 months of progress.
Which one will it be?
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You can sit there and think about all the tasks you have to do today and feel overwhelmed.
Or you can stop thinking about all of it collectively and put your focus on one task at a time.
The hardest part is simply starting, so get up and go.
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Your journey is probably going to be messy and that’s okay.
What’s not okay is giving up when it gets messy.
Push through it.
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Movement creates energy.
You can create the type of energy you want this day to have.
You have that power.
Get up. Move. Make things happen!
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You could wait till the new year or you can start now.
If you have a mentality of waiting till x time to take control of your life, you probably will never do it.
The time is always NOW. You don’t need to win a war today. Just take one small step.
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Why do you think you’ll reach a new goal by doing the same thing again?
To get somewhere you’ve never been, you need to do something you’ve never done before.
Increase your efforts and your input to a level you have not before.
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Show up today and everyday - even if you don’t feel like it.
Your dedication to action will put you in a better place 6 months from now.
When you want to fall back, picture yourself there already.
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Being productive is not healthy if all you do is work non-stop.
Nutrient rich foods, exercise, rest, a creative outlet all contribute to healthy productive day.
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STOP laying it off because it feels like too big of a task.
START chipping away at now and a little everyday.
WATCH how much more you’ll get accomplished this month with that mindset.
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Don’t for a second think that your small efforts don’t count.
They do.
They add up.
Keep going and be patient.
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One decision today to change your life isn’t enough to actually change it.
You must wake up every day and keep making that decision over and over until it comes to fruition.
And the good news is that it can just be one SMALL decision every time.
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Incorporate single leg/arm workouts to help improve stability and help fix muscle imbalances.
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You can do hours of cardio a day but if you’re eating in a calorie surplus you won’t lose the weight. On the contrary, you can do absolutely no cardio and lose weight by being in a deficit. Im surprised every day by how many people don’t know this.
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Want to be successful with your fitness goals?
Don’t: overhaul your entire routine and start doing everything completely different on the first day.
Do: fit things into your current routine and start making simple changes that are small first (1/2)
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Break down your big yearly goal into smaller ones.
-What do you need to do this month to get to that goal?
-What do you need to do this week?
-Today?
-In the next hour?
Do that every day and watch yourself get closer and closer to your goal.
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The world will only give you what you can handle. If you can’t manage what you’re dealing with now, how will you manage more?
Learn and increase your capacity then watch yourself rise to new levels.
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That dream is there for a reason. Stop ignoring it and start taking steps towards it. The world will help you bring it to fruition.
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Happy Veterans Day. We are forever grateful for your sacrifice 🙏 🇺🇸
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If you’re not happy, try fixing these 3 things:
1. Your circle — the people you give your time to have a big influence on your future.
2. Your health — It’s hard to be happy when you feel bad physically.
3. Your creativity — what is your creative outlet and are you out-letting?
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Action creates new energy. The more aggressive the action, the quicker you unlock a new level of you that you didn’t know existed.
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A calorie deficit can help you lose weight but the quality of food dictates how you feel. You can be losing weight and still feel shitty.
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If you’re in it for the long haul then forget about motivation. Motivation is not something that lasts. It’s a feeling and feelings are always changing. Show up everyday despite how you feel. It’s the only way you’ll win.
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Want to make something a priority in your life? Set aside specific days and times for it and make them non-negotiable.
If it’s important to you, automate it.
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Tips for Thanksgiving dinner if you’re trying to avoid gaining weight:
1. Enjoy yourself
2. Small portions
3. Don’t go back for seconds
If something looks good. Have a bite. A bite never hurt anyone.
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A tire rolls much easier once it’s set in motion.
Get up and get moving and it will get easier.
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If you don’t feel unqualified in any area of your life then you are way too deep in your comfort zone. Dreams die in comfort zones. Get out of there.
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Some of you are one step away from having that really good workout you haven’t had in a while.
Step: put your phone in your gym bag and forget about it for an hour.
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If it’s still on your mind, stop ignoring it.
The person you were meant to be is calling out to you and needs your help.
Start doing something for that person.
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Olympians win by such minuscule differences in time and score.
So show up for 30 min if that’s all you have.
Keep making small habit changes.
If Olympic sports teach you anything, its that EVERY LITTLE BIT COUNTS.
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You have something unique inside of you that no one else can compete with. Stop using that as an excuse to not follow your dreams.
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It must be YOU vs YOU.
And if that’s the case, how will the YOU in 3 months beat who you are today?
Pick one small thing to improve on every day and just start there.
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If you don’t get even a little nervous when you go to the gym —
1. You’re not pushing yourself hard enough.
2. You’re not going heavy enough
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Trust me, the other people in the gym are not sitting there adding up how much weight you’re putting up. They have their own workout to worry about. Just focus on yours and don’t be embarrassed. You’re there and you’re putting in work and that��s what matters.
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If you neglect mobility work at a younger age you will have no choice but to do it later on in life. It’s an important part of being healthy.
Good mobility can:
1. Contribute to better results in the gym.
2. Prevent future injuries
3. Make you feel young
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The notion that someone who looks fit doesn’t eat any junk food whatsoever is quite possibly the reason a majority of people fail at their “diet”.
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If the workout doesn’t feel right, you’re probably not doing it right. Stop and watch a tutorial video or ask someone around you who knows. They more than likely would love to help.
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The more tasks you automate the more mental capacity and time you’ll have for the stuff you love to do. If it’s important, automate it.
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Instead of starting a “Diet”—
Look at what you eat on average in a day and start making small changes.
Examples:
- Sub diet soda for regular
- Eat 30g protein per meal
- Switch from eating 3 meals out to 1
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Creating barriers now between you and your bad habits + making your good habits easy to start — gives your future self a higher chance of success.
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