Last week I was invited to speak at the Santa Rosa JC on the topic of goal setting to a class of around 40 students.
We covered subjects such as:
-How to refine your goals for maximum effectiveness (SMART)
-How to add “process goals” to guide you to your aimed result.
-Advanced motivation techniques for the inconsistent.
-Fitness myths such as spot reduction and more cardio equalling more fat loss.
I also got to demonstrate some sweet jiu jitsu chokes at the end to everyone’s fascination. I wish I took this class when I was in school!
It was a rush to step out of my comfort zone for a moment.
If you want to come in for a consultation and work on goals for yourself this year call, text, or email today!
Fear not, Limitless finally has a new blog post and it is well worth the wait!
I’m pretty excited about this long awaited Client Spotlight. Rosie is as deserving of acknowledgment for her achievements at Limitless as any client here has ever been.
This recent mother of two boys (at the time) began dabbling in fitness at Limitless in 2014 after training in Brazilian Jiu Jitsu for about a year or so. In early 2015, when we moved locations, she began taking her fitness more seriously. It wasn’t until she tore her ACL in Jiu Jitsu at the end of 2015 and needed surgery that her fitness dedication upleveled big time.
While being unable to train on the mats anymore, Rosie decided to double down on her fitness and focus on coming back stronger than ever. It was then that we consistently met three times a week with a blend of heavy strength work to build muscle and intense circuit training to increase cardio, improve athleticism, and burn fat. Alternating upper body and lower body focus each day with plenty of direct core work, which is her favorite. She has barely missed a workout since!
If I had to describe the biggest factor within Rosie that has allowed her to reach the level of fitness that she is currently operating at, it would be her consistent focus. As we all probably know, it’s easy for a lot of people to get excited and pumped about starting something positive like a new workout regimen. The rare attribute that separates the high achievers from the average is consistency. That means showing up even when you don’t feel like it, during the good days and the bad. It requires you to be so driven towards the idealistic goal version of yourself that little things (or even big things) that would break other people’s habits will leave you unfazed and even refocused. I appreciate this in Rosie because I attribute a lot of my own personal achievement in fitness and beyond to the same personal quality, consistency.
Rosie has fully recovered from knee surgery and has been able to workout and train Jiu Jitsu at 100% for over a year now. She is indeed stronger than ever.
Besides being a great friend of mine now, Rosie is also just an awesome walking billboard for this studio because of the body she has built and the enthusiasm she has for heath and fitness. She can be found on her social media accounts spreading her messages of self improvement, positivity, and loves of fitness and Jiu Jitsu.…or of course on the mat or in the gym!
Client highlights are finally back at Limitess with the new Client Spotlight!
The first Client Spotlight is on Greg B.
Greg received Limitless Client of The Month way back in December 2013, which was when he graduated from the police academy. Following graduation he took a workout hiatus to focus on an SF academy and starting work as part of the SFPD.
He has always been a hard worker but it was in June 2015 when he decided he needed to make big changes. His workouts were as hard and grueling as ever but his body was very stubborn when it came to losing weight. So we did a complete overhaul of his diet to see real change on the scale. We focused on a few main changes: No more bagels, no more processed sugar, and no more junk food. We added protein bars with minimal sugar and emphasized healthy meals including lean chicken, brown rice, and broccoli.
There was no doubting the results that followed. One month later, in July, Greg had lost 15.4lbs! bringing his weight from 211.4 to 196.0lbs. The next month he lost over 10 additional pounds, and another 8 the following month.
At the end of 2015, Greg reached a bodyweight of 171lbs, bring his total weight loss to over 40lbs in 6 months! (This also included over 10% decrease in body fat percentage AND 7in lost around his waist)
Now at a much more comfortable weight, Greg has been focusing on strength training. Chest dips and pull-ups used to be far fetched dreams for Greg but now he reps Chest dips out with 40 additional pounds around his waist (coincidentally the same amount that he lost), he also can do 5 pull-ups and counting with 15 additional pounds on his waist.
His absolute lifts have also improved dramatically with an impressive 245lbs (and growing) barbell squat for 10 reps and he can bench press his own body weight for reps now as well.
I am impressed and inspired by Greg’s work ethic as well as his dedication when it comes to continuing his clean diet. He is great at pushing himself and I am excited to see where he goes from here.
Don’t be surprised if Greg is featured for a third time here at Limitless in the future!
A lot of busyness the last couple months but here we are with the client highlights for September and October.
Good work, crew!
Joy broke an astounding 5 records in her 30 minute workout today! Including 35% improvements in her max burpees and max pushups, and big increases in her max plank hold and squats! Way to push yourself today Joy!
Rosie gets some ab strengthening in while her son helps out!
Way to go Ryan, that’s 225lbs he’s deadlifting for 10 reps! Ryan started with a 135lb deadlift max 13 weeks ago in July. His goal is to pack on lean weight and overall strength, I’d say a 90lb increase in his deadlift is a great start!
Dermot has broken through his long-standing bench press barrier, setting a new record with more weight and reps! Awesome!
After about 8 months at this location, Limitless is now officially settled in. The location is no longer a secret for a select few!
Great stuff! November is already looking good so check back next month for the inside scoop!
Here are the highlights for August, Boom!
#limitlesscrew vet Greg is continuing his weight loss journey with now over 25lbs lost in the last 8 weeks!
He’s also now at a lean 12% bodyfat, incredible work!
Debbie and Tricia, a #limitlesscrew power pair, just chopped over a full minute off of their duo cardio circuit in less than two months! I’m super proud of their consistent effort here each week and it’s definitely paying off!
Quick lunch break/sweat break workout for local company Pacific Eagle Electric today! What a way to break up the workday and get fitter, happier employees in the process!
I can’t wait to see what September brings, keep it up #limitlesscrew!
What a great month for Limitless and the Limitless crew! Here are some of the highlights:
Allie achieved a new record on her gut-busting core circuit. Breaking her record from 3 weeks ago by an entire 4 minutes!
On a side note, Allie also achieved her longtime goal of completing an unassisted chin up! Way to go!
It was a family affair at Limitless, with a 3 1/2 pack of clients. Great work to the Hardens!
New member of the Limitless crew, Veronica, increased her max burpees in 1min by 20% in 3 weeks! Look for more big improvements from Veronica in the near future with her continuing hard work!
In 6 months, limitless crew member Allie has gone from being able to complete a respectable 23 full pushups in one minute to now hammering out nearly TWICE that amount (42) in the same minute WITH her feet raised 2ft above the floor!
Great performances this month but I have a feeling that August will be bring even more awesomeness!
Lots of progress was made by the Limitless Crew this month! Check out some highlights:
Ryan brought his son, Camden, with him for a fun father/son conditioning session to start off his summer vacation!
After three full weeks of training here, John increased his max deadlift to 225lbs x 10reps (up 60lbs) and increased his dumbbell standing press to 50lbers x 10reps (up 15 lbs each arm).
Longtime client Josh increased his 2 rep max on bench press by 40lbs since this February!
Bryan more than tripled the amount of push ups he could do in less than 6 weeks!
Greg lost over 10 lbs this month! By making a few changes to his diet to compliment his intense circuit training, he is way closer to his goals!
Keep up the great work Limitless Crew, next month we’ll see what the females at Limitless can do!