Compound Fitness Works. Here’s How (Video.)

Coach E here:

Compound fitness works. Often it’s about consistently hitting singles versus swinging for the fence.

Make moves and make magic. Post how you are getting your move on below.

Keep it lit!

Coach E

 

https://vimeo.com/180042974/settings/embed

 

 

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Tabbata Overdrive Workout Video

Tabata Overdrive

 

 

“Tabbata Overdrive” the latest on demand video from award-winning trainer and life coach Erik Hajer, combines short 20 second intervals with body weight movements. Join Coach E for this fun and very challenging session. Ignite your metabolism and release mega amounts of liquid awesome! 

Level: All. Equipment: Free weights. 

Members log in here

Lean more or sign-up for a free 30-day trial here

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Just Show Up

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The secret to success in fitness and in life is consistently showing up. Often we blame out lack of resources for to taking action (the greatest of which is time.) Remember it’s not your resources, but your resourcefulness that determines your destiny. 

Today I invite you to meet yourself where you are and with what you have. Keep in mind it’s progress and not perfection that lights you up and makes you feel the most alive. 

 

Take away: Show up. Get resourceful. Take action. Notice how good this feels. 

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com  

 

 

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The Power of Rituals

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When it comes to transforming your body and your life, I offer your rituals become your destiny.

This week I invite you to take a closer look at the fitness/wellness ritual that has best served you (such as starting your day with healthy breakfast routine) and one ritual that has historically stolen from you (such as mindless late night snacking/binging.)

Your assignment: Take a few minutes and write about how you have integrated your empowering ritual into your life. Success leaves clues. How did you move this ritual from a “should” to a must? What was the driving force? How good does it feel to engage in this ritual? Why?

Next write about your limiting ritual. How is this ritual stealing from you? Your health? Relationships? Self-esteem? How would your boy/health/life transform if you replaced this ritual with something that empowers you?

*Key question: What small step can you take today to replace this ritual with a routine that both feels good and keep you aligned with your health/wellness goals /values?

Keep it fun and keep it simple. Notice how good this feels!

 

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Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com  

 

 

 

 

 

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Small Things Great Love

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Coach Erik here:

 We can never heal all of the sadness and pain in other people’s lives. We can’t carry their load and produce miracles overnight. But we can bring a cup of cool water to a thirsty soul or a scoop of laughter to a lonely heart. We can give someone the gift of our full presence and the miracle of unconditional love.

 Take away: Mother Theresa once said, “We cannot do great things only small things with great love.” I invite you to something small with great love today. Notice how good this feels.

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

 

 

 

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Your Most Valuable Currency

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The effect you have on other people is the most valuable currency there is. At the very end, all that you’ve accomplished and accumulated will fade away. What will remain are the moments of honest, brave and intimate connection that will live in the hearts of others forever. 

Take away: Be somebody that makes other people around you feel like somebody. Shine your light freely on as many people as you can today.

 

 

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Erik Hajer is an award-winning personal coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

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Anger Can be Healing. Here’s How.

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Coach Erik here:

Belying most anger is hurt, vulnerability and sadness. The challenge is most of us suppress or displace our anger, which can lead to either external rage or prolonged internal suffering, disease and pain. 

 I offer the “courageous Lion’s roar” is the decision to understand the wisdom of your anger and express it in a powerful and healing way.

 I invite you to do this by getting in touch with the feelings behind the anger. For example, recognizing that what you are really feeling hurt, lonely or disconnected etc. and expressing that to yourself and/or others. I offer there is great power profound healing in vulnerability and expressing your truth. 

Notice how good it feels to own the feelings behind the anger and how freeing it feels to express your truth in a direct and constructive way. Once you do, you are free to nourish and resolve your feelings as opposed to succumbing to the immediate (and often) destructive needs of your anger. 

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

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Make Your Fitness Resolutions Stick in 2013

 

Coach Erik here: 

 

We’ve all been there. We take a break from our fitness and wellness habits during the holiday season and resolve to turn it “on” in the New Year.

The question is, how can we make our resolutions stick when our New Years momentum begins to fade? My offering today is my top 10 tips for living the fit and well in 2013 and beyond.

 

Tip #1: Make your health and wellness a top priority. Have a plan. Schedule time for yourself. Guard your time fiercely.

 

Tip#2: Have a compelling “why” for taking consistent inspired action. If your why is big enough the how will show up for you.

 

Tip#3: Maintain a positive attitude. What we think about we bring about. Keep it positive.

 

Tip#4: Engage in exercise that is fun and compelling. Stop working out and start “Playing Out.” Make exercise fun.

 

Tip#5: Let go of judgment, shame, and guilt associated to your body and your actions. Instead of “failure” consider there is only success and learning (you get to set the rules of the game!) Consider you are perfect yet unfinished. Nothing needs to happen for you to feel love, joy and success NOW. Happily achieve versus achieve to be happy.

 

Tip#6: “Nuke” your scale and instead concentrate on how you feel. People often come to fitness because of they way they want to look. They stay because of the way they want to feel.

 

Tip#7: Let go of “have to” and “should” and dwell on “get to” and “Must.”

 

Tip#8: Actively feed your mind with positive books, people, and media. Surround yourself with positive energy.

 

Tip#9: Nourish your body with healthy, energizing foods. Notice how your food choices make you feel. Decide how you want to feel and ask yourself the question, “is this choice serving me or stealing from me?” (energy, health, well being etc.) Choose foods that serve your health and wellness.

 

Tip#10: Seek happiness and Joy in the daily journey of fitness and wellness. Give yourself permission to feel alive  and “arrive” every day!

 

Take away: I invite you to make every day your January 1st. Know that every moment is a new beginning filled with endless possibilities. Resolve to make fitness and wellness a joyful, judgment free lifestyle and not simply a means to an ends.

Now that is a resolution that sticks.

Live Fit and Be Well,

Erik

Erik Hajer is an award-winning trainer, blogger and author of the book, LIVE FIT AND BE WELL: A Personal Transformation Workbook.(Amazon: http://amzn.to/t3z97A) In addition to training for life, he is a 13-time marathoner and 5- time Ironman Triathlon finisher.

 

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