Starting a Personal Training Program

You've had some time off AND it's almost Fall and it's a great time to refocus on you. Now how do you get back into working out?

The great news is that you can establish a plan TODAY that will encourage you and give you some new hope.

Here is a step-by-step action plan for "getting your groove back" after a week, a month, or a year away from training.

1. Decide on your "WHY."
Why is exercise important to you? What will it accomplish for you? A strong "why" is the kindling to the fire of motivation! Dig deep and write this down first.

2. Set 3 goals each day (that you have full control over)
A sample list of goals you have full control over would include...
---making a meal plan for the day
--go to the gym
--sit your workout clothes out the night before
--drink 90 oz of water
--eat a salad for lunch
--setting your alarm clock to wake up early

3. Cut yourself some slack on expectations
If you've taken any amount of time off you will need to ease back into exercise. Trying to pick things up where you left off can not only leave you feeling very discouraged...but can also expose you to injury.

Give yourself permission to simplify your first few weeks back at the gym in order to build the habit. This is one of the greatest benefits of having a performance coach/personal trainer. A great coach will taper you back into training without exposing you to unnecessary injury and emotional setbacks.

Your mission for today? Find a supportive group of people to journey alongside you. Friends, family members, or a community of people at a gym or studio can be exactly what you need to get going again. If you would like to see if the BCS Fitness community is the perfect place for you please reach out! We'd love to talk to you, get to know you a little bit, and see if becoming a part of the BCS Fitness family is your best next step.

Are you over 40 or over 50 and have that growing feeling of "tightness"?

Are you over 40 or over 50 and have that growing feeling of "tightness"? Let's break it down.

You might think a good stretch will do the trick. But sometimes, what feels like tightness is actually... weakness. Yep, even if you stretch that muscle, it might still feel tense because it's not strong enough!

Think you might have this strength vs. tightness issue?

Ask yourself:

Do I often stay in the same posture for hours on end?

Does my routine - maybe a desk job or long drives - make certain areas (like lower back or hips) feel "tight"?

If these ring true, you might just need to beef up those muscles, not just stretch 'em!

Get the root of the issue, not just the symptoms. And if you're pondering how to kick-start a strength personal training program or need guidance shoot an email to us at info@bcsfitness.com.

How to find time in your schedule

We have a GREAT TIP for you to help you streamline your schedule.

It’s one of our “musts” when we feel like our to-do list is overflowing.

But here’s our favorite payoff...

If you try it for 1-2 weeks, you’ll notice you have MORE FREE TIME for your non-negotiables (workouts, meal prep, etc.).

It’s called the Eisenhower Matrix — and using it will help you prioritize what you tackle first, and pinpoint items you might be able to cross off your list forever (woohoo!).

Here’s how it works:

→ Take your to-do list and pop each item into a category: Urgent or Not Urgent.

Urgent tasks DEMAND your attention and need to be done ASAP.

How to know if something is urgent: It makes you feel stressed, defensive, rushed, and frazzled.

→ Then, take all of those same tasks and divide them AGAIN into two different categories: Important and Not Important.

Important tasks contribute to your long-term goals and well-being.

But here’s the sneaky thing about “important” tasks… if we keep delaying them, important tasks BECOME urgent.

→ NOW, place each task into this matrix depending on how you classified them:

Urgent/Important

Urgent/Not Important

Important/Not Urgent

Not Important/Not Urgent

After just a few days, you’ll start noticing fewer “urgent” items popping up. It will help you be more PROACTIVE in your life, and less REACTIVE.

And that will help reduce so much stress… and give you MORE time for the things that are truly important to you.

Like your self-care!

Give it a try for a couple of weeks and see for yourself.

If you’re ready to do something different when it comes to your health and fitness... we can help.

Book a discovery call so one of our personal trainers in South College Station or Bryan, TX can help you figure out the best plan to help you look, move, and feel your best!

Committed to your success! Brad Tillery

Comfort vs. Growth

Almost every day we're tempted to choose the easy path...the one without obstacles, without sweat, and without challenges.

It may be comfortable, but it doesn't make us grow.

Whether we like it or not, it's during the difficult times...when we face challenging decisions, steep climbs, and uncomfortable conversations...that we find our true strength.

Here is your reminder to embrace the hard stuff.

That’s when growth happens, where character is built, and where dreams are realized.

Today, we challenge you to step out of your comfort zone and face ONE challenge… take the risk... and do the work.

The only way to make life easier is to get better at handling the hard stuff.