How to NOT Fall Off During Fall

It is with a heavy heart I come to the realization that summer is officially over. I often say, if I had it my way, it would be 90 degrees 360 days out of the year, and 60 degrees the five days between Christmas and New Year’s Eve. I love the beach, the lake, iced coffee, shorts, outside workouts, BBQ’s and warm evenings. Although, the world does keep on moving in it’s course around the sun leaving us in Fall. Fall is that weird season, where people who are not active on Instagram all of a sudden have 100 pictures about their matching flannels, pumpkin spice everything, and hoodies. Fall is also the season where people begin to fall off the wagon. Huge pun intended.

After the first of the year people flock towards gyms to get in shape. If they even make it into February, they likely don’t get past Valentine’s Day. They start up again in April to get that, “summer bod” that is ready to go to the lake looking j-j-jacked. After the summer BBQ’s, camping trips, beach vacations, and warm evenings are over, people lose motivation to continue training. Labor day weekend is the last hurrah of delicious BBQ food, Halloween is another sugary treat fest served in skimpy outfits. Thanksgiving is the last nail in the coffin. The final straw that lays all remnants of discipline in a grave to be revived again on January 1st.

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We are at the dusk of September and the downhill rush of the holidays is approaching. Here are several tips to stay on track with your nutrition, training program, and discipline throughout not only the fall, but winter also.

Reflect on your goals and progress.

If you started training hard to change your body composition for the summer, look for those initial progress pictures. Reflect back on how far you’ve come after several months of consistent discipline, clean eating, and training. You should be proud of how far you’ve come, but don’t get it twisted. You are far from being done. If you look back and look exactly the same as you did before summer, or are still lifting the same weights you lifted back in April, it’s time to get your act together. Summer is over. No more messing around. Find a routine and get back in the gym. Look back on the goals you wrote down several months ago and get to work. If you don’t know where to start, list two new goals: 1) Physique or body composition goal, 2) performance goal (i.e. strength, endurance, 1RM, etc.). Find a training program to start, and a nutrition plan. Stick to it. Get up early and train hard.

It also goes without saying, you can adjust or change your goals also. If you spent several months leaning out and bringing down your bodyfat percentage, maybe it’s time to focus on building serious muscle and adding some pounds to the barbell. The bottom line is, reflect on the goals you set out to accomplish all those months ago, as use that as motivation and data to attack this next season of training.

Change up the norm.

Recently I posted a picture on my Instagram of me training outside. It was so refreshing and fun! Training in the same gym, same garage, same facility, for months on end can grow stale. Change things up to bring the fun back into training. Take dumb bells outside and chase a crazy arm pump. Make a sled out of a car tire and run sprints up and down the block. Finish the workout with five sets till failure on a certain exercise. It’s okay to add some variety and fun into a training program. That being said, if you’re a powerlifter, changing the norm does not mean go run 20 miles after a heavy squat day. Keep the change all in good taste.

Find a training partner.

Having a training partner who is going to push you and hold you accountable is one of the best things you can do as a lifter, or even someone looking to get healthy. Ecclesiastes 4:9 says, “Two are better than one, because they have a good return for their labor.” Though this is originally speaking about one’s spiritual life, the same applies for the gym. A training partner helps me get out of bed and into the garage even when I don’t want to. Not only look for a good training partner, but be a good training partner. No one wants to train with someone complains , or talks too much in between sets. If you say that your partner doesn’t talk to much in between sets, it’s because YOU talk too much between sets.

Those are three things that I find I must employ every fall season to stay on track. Staying disciplined is hard. It takes work. It takes commitment and it requires you be uncomfortable. The results of discipline make it worthwhile. Do not get caught in the pumpkin spice latte craze, or the spider sugar cookies. Do NOT lose focus this fall season. Keep getting up early. Stay disciplined. Do not fall off the wagon during this fall season and lose what you have worked so hard to achieve the last several months.

For more information on 1-on-1 training, personalized workout programming for all of your fitness needs, email me at settlagesac@gmail.com. To see some of my daily training and routines, follow me on Instagram, @joshuasettlage.

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Why Do I Get Up Early?

Since I began posting pictures of the digital alarm clock in my room, many people who follow my social media are curious about it. I often hear, “Aren’t you tired?”, “I don’t know how you do it.”, “Why do you get up so early?” After hearing this almost on a daily basis, I decided to share the main motives behind this daily decision and how you can join me in doing so.

I get up early because there is work to do.

I get up early because everyone else is asleep.

I get up early because it’s a challenge.

I get up early because it takes discipline.

I get up early because chances are, my competition is still asleep.

I get up early because if I wake up two hours before the competition does, that is two hours of extra preparation I have ahead of them.

I get up early because I love it.

Getting up early is not easy. It’s hard. It sucks leaving the warm comfort of your bed to head to the gym where you’ll be in pain and sweaty and tired and gross. In all honesty, I too have times where the most beneficial thing to me and my training is to sleep and recover and I am careful using those strategic rest days. Although, for the most part, I choose to ignore that voice in my head and throw the blankets off, drink a glass of water, go down to the squat rack and warm up. When there is work to be done, one must get up early. Nobody has enough time, so we must make the time. If I hear someone tell me they don’t have time to train, and I see them sleeping in till noon, laying around on the couch for several hours and then deciding to get ready and do something with their day, it frankly makes me sick. I do not have enough time to get done everything I need to. I am busy and have responsibilities like everyone else here on Earth. I do not have enough time, but I do have goals. I do have visions, dreams, aspirations, and plans. In order to accomplish those goals I have to make the time to work towards them. Like Arnold Schwarzenegger said, I must sleep “faster” to add two more hours to my day so I can train. Taking one more step towards making that vision a reality. I want to influence, mentor, lead and encourage young people around me to be more disciplined, to be mentally tough, and to be stronger. Getting up early starts the snowball effect for my day. If I have to discipline to get up at 3:30am, I also have to discipline to not cheat on my diet during competition prep. If I have to discipline to do that, I also have the discipline to work on growing my personal business when I am already a full time student, and continue to learn and develop myself mentally and spiritually just as much as I am physically.

Getting up early is a choice you must make the night before. If you normally wake up at 7:00am, you can not simply just will yourself awake to get out of bed at 5:00am. You have to set your alarm the night before and make a conscious choice and commitment with yourself that you are supposed to get up when you intend to. That leads me into my first tip of getting up early.

  1. SET AN ALARM. This seems like an obvious step, but I can’t tell you enough how many times people tell me they are going to start getting up early and yet never set an alarm! If one alarm is not enough set more. I currently have five alarms set so that there is no way I am not awoken when I should have been.
  2. DO NOT HIT SNOOZE. The first act of #dailydiscipline for me starts with refusing to hit snooze. If I refuse to hit snooze, I am on track to getting after it that morning. The snooze button is one of the worst inventions ever created. It is the button that activates laziness. It is a button that entices you to give up on your commitment to yourself of getting up early. If you do not plan on waking up at 5:00am, do not lie to yourself and set your alarm for 5:00am. If you do plan on getting up at 5:00am, proceed to step three.
  3. GET UP. Physically leave your bed. Undo the covers and go from horizontal to vertical as quickly as you can. You can’t fall back asleep if you are standing up and walking around. When I first began making a commitment to getting up early, I would wake up, but lay in bed staring at my phone and seeing what was going on the night before. Before I knew it was being woken by alarm number two. If you leave your bed the first time, there is no longer a desire to hit snooze, there is no longer a desire to get back under the covers, there is no longer a voice saying to roll over and fall back into a deep slumber. You are already up. Act on the first two acts of discipline that took you here.

These three steps to getting up early probably seem like the most obvious steps for any process imaginable. As mentioned earlier, there are a lot of people who tell me they want to wake up early, but don’t know how, or are not committed enough to do it. It is not complicated by any means, it is just hard. Like anything else it becomes easier as your body adapts to the new circadian rhythm. It’s not impossible, you can do it.

I encourage you to start getting up early. Why? Because it takes discipline. If you can have the discipline and grit to wake up early, you can have the discipline to skip the cookie tray at work. You can have the discipline and most importantly the extra time needed to workout even if it’s just something small. Starting your day with one small step of discipline makes for other bigger steps of discipline easier. Another reason I enjoy getting up early is because it makes my day longer. If you currently do not have time to read and work on personal development, or do not have enough time to workout, or do not have enough time to prep healthy food before you leave for work. Imagine all you can do with one extra hour in the morning. Imagine how much more productive you can be if by 8:00am, your workout is done, you have read a chapter of a new book or listened to a podcast, and are ready to tackle the day with your homemade healthy lunch already assembled? Take it from me, you can do a lot.

Get up early. You do not have to get up at 3:30 like me, but just set your alarm an hour earlier. Instead of waking up at 6:30 and hitting snooze till 7:00, set your alarm for 5:30 and actually get up when it goes off. Take a picture of your alarm clock and tag me on Instagram (@joshuasettlage). Let’s create a culture of #dailydiscipline that does not settle for mediocrity and strives to jump start the day. My life has changed since I began waking up early over a year ago. My hope is that yours will be changed as well. GET UP.

Dates on the Calendar

I am going to start with the obvious. Goals are important. Here is another piece of obvious information. Working to achieving those goals are important. Now, for something maybe not so obvious. Having a date on the calendar by which to accomplish them by is arguably most important.

Setting a date on the calendar puts a countdown for you to accomplish those goals you set in place. It gives you a due date. If someone has a goal to, “get stronger”, that goal remains in limbo while you wait around and debate on which program to choose, what time of day to train, conjugate or 5/3/1, what foods do I need to eat, etc. All the questioning leads to indecision and no one gets any stronger. Having a date on the calendar creates a sense of urgency in your life and in your training. If you know you are going on vacation at the end of June, and it’s the beginning of April now, you have about 12 weeks to get in shape for your vacation.

Since May of 2015, I have set goals with very specific dates on the calendar by which to complete them. Beginning in May, I had a goal to gain size and strength by the end of the year. More specifically work up to 175 pounds in bodyweight by Dec. 31st. Next was in April of 2016 when I put the Tahoe Show on the calendar in August. Watching the calendar as week by week I got closer to my first bodybuilding show really motivated me and kept me accountable to training hard and sticking to my diet. After the Tahoe Show, I set out to compete in jiu jitsu again and signed up the day I got back in the dojo. I am now 31 days out from my next Brazilian Jiu Jitsu tournament and am counting the days till I step out on the mat and compete again.

If at any time I feel my training begin to grow stale or I no longer am anticipating getting out of bed at 4:15 in the morning to head to the gym, I look at my calendar. If there’s nothing on there, I know it’s time to reassess my goals and chose a date I expect them to be accomplished by. In Tim Ferriss’s book The Four Hour Work Week, he talks about increasing productivity setting timers and cut offs for doing different tasks. He advised to not give yourself all day to get one thing done, because you will inevitably find a way to spend all day doing that one thing. I believe the same with goals. On January 1st, 2017 you probably proudly stated that you are going to be healthier, stronger, faster, more explosive, etc. Did you give yourself a cut off date? Many times people do not set specific dates for these goals and will spend (if their even make it that far) all year working on this one goal, yet never actually achieving it.

These dates on the calendar are almost my accountability partners for training. When I want to break off my diet, the date on the calendar is there to keep me in check. The calendar tells you, “You are five weeks out from your first bodybuilding show a break in your diet now can cost you the physique you’ve spent the last 11 weeks building.” or when I want to skip out on a conditioning workout, “You have two months before the tournament. Building conditioning now will help your training sessions later on, and in turn make you a better jiu jitsu player.”

You might be thinking, “I don’t want to do a bodybuilding show!” or “I hate wrestling and jiu jitsu, I just want to be healthy!” and that’s totally okay! All of us have different passions, goals, needs, and dreams. This is not just specific to combat sports or physique competitions, but for any goal. If you have a goal to be healthier and put on a little bit of muscle and the summer starts in June, use that as your date. Write down your goal and the date by which you want to accomplish it by, and put it somewhere you will be reminded every day, on your phone, the mirror, etc. If you have a vacation coming up this summer, there’s your date. Before I leave for vacation in Santa Cruz, I want to be lean and feel confident in a swimsuit.

Marking that date on the calendar is just the little extra push I need to get through those hard days of training and I believe it just might be the little extra push you need too. Living a disciplined life includes setting goals to better yourself and others. For me, I am focused every day on May 6th, 2017. Every rep, every set, every choke and armbar is all centered around the preparation for the tournament on that date. Those goals are not true goals until there’s a date on the calendar. My goal to compete in jiu jitsu again was not legitimized until put it down in the calendar and paid the competitor fees. Until there’s a date on the calendar, your goals are nothing more than just a dream. A dream that remains in limbo till you pull the trigger and get to work. Not going on vacation this year? Already strong enough for wrestling? You think you don’t need a date on the calendar? Wrong. There’s 365 days out of the year. Pick one of those days and accomplish something powerful before that day comes. Develop the discipline to set a goal and actually achieve it.

#dailydiscipline