BFP 004: Ditch the Roller Coaster Mindset

BFP - Episode 4

What is a roller coaster mindset and how does it apply to your fitness and nutrition goals? Well, simply put a rollercoaster mindset is going all-in to something, only to fall off the bandwagon shortly thereafter and repeating that process over and over again. I hear this so much from prospects coming into our program that they were really good and all-in with other programs but then just ended up falling back into bad habits. Often times more than once. So, first, if this resonates with you, you are not alone! It is one of the most common issues I hear about from those on their way to making fitness and proper nutrition a lifestyle versus a temporary fix. So how do you ditch this mindset and get onto a path of constant success? Let’s take a look at my top 3 ways right now.

Don’t tell yourself you’ll be better tomorrow
– Make the Habit (Easy to Start, Tough to get one to Stick)
– Workout Consistency
– Meal Planning and Prep

Find your deep down why
– Ask yourself why you want to achieve your current goal…then ask yourself again…then ask yourself again!

Get integrated into a program with people/coaches who actually care about your best interests
– Movement Variations
– Progressively Increasing Intensity and Resistance
– Accountability
– Progress Tracking

BFP 003: Incorporate Variety in Your Training

BFP - Episode 3


Why? Fitness should be a lifestyle and how long will you do the exact same thing before you get tired of it? In most cases not very long, so incorporating variety will help you remain consistent. So, how can you incorporate variety? Let’s take a look at three simple ways to start making your training regimen exciting again:

1. Replace all steady state cardio with interval training

Outside of being excruciatingly boring, hopping on the treadmill or the elliptical and going at the same steady pace has been proven to be less effective at burning fat.

    1. Tabata (Japanese researcher Izumi Tabata first developed the system in 1996)
    2. AMRAP
    3. EMOM

2. Ditch the Machines for Free Weights

Machines isolate single muscle groups and can only be used in the way they were designed. Free weights can move through space freely and provide you with an infinite amount of movement patterns that engage multiple muscle groups

    • Dumbbells
    • Kettlebells
    • Barbells
    • Sandbags
    • Med Balls

3. Get integrated into a Fitness Community You Enjoy

  • Variety in Training
  • Accountability/Support

BFP 002: Make Yourself a Priority

BFP - Episode 2

In this episode I cover the importance of taking time for you. We also cover proven methods to reduce stress like:

  • Punch something…hard!
  • Laugh…a lot!
  • Reflect…on what you are thankful for

BFP 001: Take Strategic Action Daily

BFP - Episode 1

We are officially live with Episode 1 of The Barbosium Fitness Podcast!

If you are following us on Facebook, be sure to like our Barbosium Fitness Page for the latest tips, tricks, and proven training methods to help you become a 24/7 Fat Burning Machine, Have a Surplus of Energy, and Be 110% Confident with what you see in the mirror.

In this episode we will cover:

  • Implementation vs Information Overload
  • Being efficient with your time
  • Recognizing the importance of the little things