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Live Like An Athlete

athletes

If you want to reach your full potential, learn to live like an athlete!

There is usually a gap that exists between where we are and where we want to be. Closing this gap depends on executing a few key habits based on the way athletes live out every day of their lives.

The daily life of an athlete is 100% optimized for performance. They don’t eat, think or do anything that doesn’t support the outcomes they have chosen for themselves. Athletes live in such a way that allows them to achieve peak mental focus and physical performance.  They live their lives by design, not by accident. We can model this discipline to achieve more of the outcomes we want in our own lives

To truly live like an athlete, and experience the life-changing results of this shift in mindset you need to do these seven things: 

1. Belive in a Greater Outcome

Athletes are not content with what is or “the way things have always been.” They routinely raise the bar and set higher standards.  When Roger Bannister set the goal of beating the four minute mile he also threw open the door for a whole new generation of athletes to believe and achieve more.

2. Have A Definite Goal

True athletes know exactly what they are aiming for. They have a precise goal or benchmark and they work diligently toward achieving it. In order to achieve at the highest level you also need the driving force of a major goal in your life. You need to find a greater purpose behind what you are doing. In fact, I always teach that this is the starting point of success. When you Identify Your Why it will automatically drive your performance in the other key areas of your life.

3. Make a Structured Plan

Athletes don’t stop with what they are aiming for; they also know exactly how they plan to achieve it. In the same way, you need to formulate a plan on how to achieve your most important goals. You can always refine your plan as you go, but it is essential to have a starting point. As self-development author Anthony Robbins suggests, if you are in doubt, you can always emulate the success of others.

4. Build Powerful Routines

Once you have firmly established your plan, you should develop daily, weekly, and monthly routines. Athletes have their customized training and nutrition regimens. You should also identify the core habits that will propel you all the way to your goals.

5. Harness Your Inner Discipline

Athletes are masters of discipline. They routinely implement certain behaviors whether they feel like it or not. In the same way, you need to develop the key skill of discipline in your own routines. Discipline will compel you do what you need to do, day in and day out. Whether or not you “feel like it” becomes secondary to following the process in pursuit of the end goal.

6. Find a Coach or Mentor

Ultimately, an athlete needs a coach in order to reach his or her greatest potential. The athlete knows the coach will help him or her to understand what needs to be done and to get back on track when necessary. If progress stalls, the coach devisises a new plan to keep the athlete moving ahead.

A coach or mentor will help you reach your goals in record time. It may be difficult to find a mentor that you can meet with regularly in person, but you can learn the top skills from virtually any mentor by reading their books and watching or listening to their interviews and advice. By understanding their thought process you will personalize their tips to your situation.

7. Develop Others

Just like an athlete needs teammates, you also need a support system. These are people who will give you the extra fire and determination to keep going in difficult times. Teammates  are people who believe in you absolutely. Having supporters can make the  difference between merely attempting something and actually succeeding.

Apply these tips today to maximize your results and reach your full potential.

Any thoughts? Feel free to share them in the comments below.

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The Anabolic Diet

weight loss progress

Before I am accused of “low-carb heresy” let me state that I firmly believe refined and processed carbohydrates like those found in most junk foods are a major driver of the obesity epidemic we are experiencing as a nation. I also feel that some people who follow approaches such as keto and intermittent fasting (while maybe not inherently misguided) have “thrown the baby out with the bathwater” so to speak. The bottom line here is not all carbohydrates are bad. Some carbohydrate-containing foods do have a major role in a good healthy nutrition program.

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The Holistic Approach with Dr. Colter EP#120

This week Dr. Colter returns to the show to share his insight on what it takes to achieve true health and wellness. I also announced the winners of the RSP Nutrition contest. Here’s an article from Dr. Colter’s blog that explains why a total lifestyle approach is essential to success.

Who doesn’t believe the ANSWER to weight loss , is PRIMARILY found in FOOD. Although this seems to make common sense, in reality, it is a MAJOR MISTAKE! Let me prove this with a simple analogy. If a person wanted to get an “A” in HISTORY or MATH (as a FINAL AVERAGE GRADE,) would: abstaining from […]

via UNDERSTANDING WHY FOCUSING ON “FOOD” ALONE WILL NEVER ACHIEVE LONG TERM WEIGHT LOSS — All About Healthy Choices


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Melissa McCourey RSP Nutrition Interview EP#119

Today’s guest, Melissa McCoury is a NASM certified trainer, figure and bikini competitor and all-around expert on anything pertaining to performance nutrition. She answers some questions about intermittent fasting and how to use a cyclical ketogenic approach to accelerate your results. Follow @fitfirstlady_rsp on Instagram now for a daily dose of inspiration!

We’re partnering with RSP Nutrition to give away 2 bottles of Quadralean and 2 bottles of RSP L-Carnitine to 4 lucky winners. Winner will be announced next Friday 8/4 on the podcast and on my Instagram account. Melissa and I will judge the best answer to the question “What else could RSP stand for?” Be creative, be funny but keep it clean. (😊 Remember the game you used to play with letters on license plates while traveling on the highway?) Most creative answers win!


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Weight Training 101

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Most people think weight training is only useful if you’re trying to “get big” or “bulk up”. The idea that weight training can also be helpful for getting lean and improving general health is one that is still catching on.

Here are the facts: Your body composition (the amount of lean tissue you have relative to your overall body weight) is the main determining factor in how you look and even in the level of health and fitness you are able to attain. Muscle tissue is highly active metabolically speaking. It requires more energy to maintain and thus creates an increase in your BMR (Basal Metabolic Rate). That’s the rate at which your body burns calories, even at rest.

Fat (or adipose tissue)  on the other hand, is basically an inert substance. Think of it as a storage reservoir of energy. Your body won’t tap into that stored energy unless it becomes necessary. While you can create a calorie deficit by eating less and moving around more (ie. cardio) weight training is a much more efficient method since the activity itself uses more energy and the resulting increase in muscle tissue creates an even greater demand for energy.

So, now that you know why building muscle is important, it’s time to learn exactly how to do it. The basic premise behind progressive resistance training is very simple:

“In order to increase the size and strength of your muscles, you must continually apply resistance against a demand that exceeds your current limitations.”

You probably know that training your entire body is better than just training isolated body parts. You probably know that it’s important to give equal attention to pushing and pulling movements to ensure balanced development. You probably know that you should train your upper and lower body. There is no shortage of online workouts and thousands of books have been written on the subject.  What you may not know is that in order to improve, you must continually strive to exceed your current level of development.

In the gym, this means continually adding more weights, completing more repetitions, or both.

I don’t want to overwhelm you with too much physiology but there are two main types of muscle fibers:

  • Type I Muscle Fiber. Also known as slow twitch fibers, type I muscle fibers use oxygen more efficiently and can be used over longer periods of time ( think endurance). These are our smaller, least powerful muscle fibers that have little potential for hypertrophy.
  • Type II Muscle Fiber. This is the fast twitch type of muscle fiber that can burn energy quickly for short bursts of strength. These are our larger, more powerful muscle fibers that have a great potential for hypertrophy or growth.                                   (Source: International Sports Sciences Association )

So, the muscles that have the greatest potential for increase are composed of fibers that respond to heavier weights and a relatively lower number of repetitions (4-8). “Feeling the burn” by pushing for more and more repetitions is fine to warm up, to thoroughly tax a muscle or to induce a “pump” but it’s not optimal for increasing size or strength.

I created an outline of the exact workout technique I use. It’s called “pyramiding”. Basically, it involves starting with a lighter weight at higher repetitions (13-16) and adding weight on each set while reducing the number of repetitions on each successive set. If you would like to check it out, just contact me here and I’ll send you a copy.


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The Secret to Fat Loss

burn-fat

The “secret” to burning fat is that there is no secret. It takes dedication, determination and above all discipline. Of course, this is common knowledge. The main shift in thinking that needs to take place is going from the idea of simply eating less to that of eating more and burning more.

thermostat and human hand

The body has a complex set of metabolic processes that help to regulate internal conditions or homeostasis. This includes things like body temperature, heart rate and body weight / composition. In order to reestablish your “comfort level” you have to work with the body rather than using “shock tactics”.

To lose weight and keep it off you must reestablish your set point. This involves creating a slight calorie deficit. This is most easily attained by focusing on the quality of the foods you eat, making sure to include plenty of lean protein and non-starchy carbohydrates like vegetables. There is also room for naturally sweet “indulgences” like fruit and honey, for example. The real problem with most of the foods we eat is that they’re not really foods at all, but  man-made garbage posing as food.

Increasing your activity levels will also help trick the body into releasing stored fat for energy rather than holding onto it for fear that starvation is imminent. Think of exercise (especially weight training) as the “spark” that sets the fat burning reaction in motion.

lit_match

I’m really big on the idea of sustainable results. If you make progress only to slip back into your old habits, what’s the point? In order to truly be as healthy as possible you must make healthy habits a part of your lifestyle.

 

I created an outline of the exact workout and nutrition techniques I use. If you would like to check it out, just visit the free downloads page and get the ebook version of Finding a Better Balance.