Kevin Fox Health & Fitness Consulting

01/07/2020

Many reasons we can’t stay accountable to the goals we set is that our priorities are not aligned with our goals.
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If being healthier in 2020 is REALLY a serious goal you have, there will be some work involved. Planning what to eat is one of the most important parts of that!
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It doesn’t need to be fancy, complicated, or time consuming! I made all of these meals in about an hour, and all I have to do is make breakfast in the morning, and I’m good to go for the rest of the day!
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Meal examples:
1. Chicken salad
2. Pork tenderloin with sautéed brussel sprouts and onions.
3. Ground turkey over steamed broccoli, cheese and avocado.
4. Grilled sausage with sautéed onions and peppers.

12/23/2019

Motivation is great. It’s what can get you going in the right direction.
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Everyone should have dreams, but you have to act on those dreams to make them a reality.
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Having a vision will guide your actions in the direction you want to go.
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All of if these things are great, but DISCIPLINE in my opinion is what all of us can always get better at. I think for the most part, everyone knows what they want to accomplish, but the level of DISCIPLINE we have to get there is the key component that if we do this, we’ll get to wherever we want to be.

If you want to lose weight, be DISCIPLINED enough to choose the meat and veggies over the fast food.

If you want to get stronger, have the DISCIPLINE to get to the gym more and record your weights.

I challenge you in January to choose one thing to be DISCIPLINED in that will get you on the right path towards your goals. Focus on that one thing, and build off of that once you make that discipline a behavior.

12/19/2019

I am often told, “I don’t have time to be healthy” or “There’s nothing healthy when you eat out”.

Well I went in to the other day and picked out a number of thing a that are “acceptable”in my opinion. Note that I said acceptable and not “ideal”.

Often times the problem isn’t the store, the options, or being too busy. Often the problem is YOU!!!

There may not be the healthiest food there, or any store or restaurant for that matter, but the point is that you can always find the BEST option anywhere you go. Eat the mixed nuts, not the chips. Eat the 🥚 and forget the 🍕.

Ultimately, we have the decision to make the best choice in any given situation, so show willpower when you’re stressed or tired, and eat the “best” option. You’ll think yourself later!

@ Evolve Athletics - NOVA

09/23/2019

Monday WOD(word of the day)....

IMO, Having integrity is without question one of the most important traits in people. Try to live each day with more integrity than the day.
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If you say you’re going to do something, do it.

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Personal integrity: if you tell yourself you’re going to make a change tomorrow, keep that honesty and hold yourself to it. That’s integrity.

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Nobody’s perfect, but we can each try to live with a little more integrity each day and make this world a better, more honest place!

06/29/2019

No, they are not implants!

This is a client of mine, Seth Nylund. Despite losing 30+ and on his way to lose more, the only thing he even cares about is his clean-shaven, tan, and toned calves.

That’s being said, if you’re losing to change your life around for the better, have a better relationship with food and exercise, and want to have fun along the way, I am here for you! And maybe you’ll get sexy calves as well.

06/27/2019

Before you go thinking about getting one of those yummy, refreshing $15 açaí bowls from your favorite smoothie shop, look at the nutrition facts and ask yourself, “is this really in line with the goals I have?”

We are routinely told through advertising what is a “healthy” option and what’s not. How about this- think through it and make a decision for yourself!

My opinion on this:
1. Yes, it’s loaded with fruits that have a lot of good qualities, such as antioxidants. But just because that’s the case doesn’t mean it’s the right choice for you.

2. When looking at the nutrition facts, it doesn’t seem like a well-balanced meal. 90+ grams of sugar, 4 grams of protein? The only time I would personally use this is after an intense workout. And even then, given what your goals are, you could debate whether or not that’s really necessary.

3. Choose something with more balance. Instead, go by the grocery store next to the smoothie shop, get a few hard-boiled eggs, a cup of berries(or an apple), and chip that up over a salad. This is probably cheaper as well.

4. Most people’s goal is to lose body fat, or stay lean. Eating 90 grams of sugar at one time is not exactly the best way to go. I would recommend something with more balance of carbs, fats, and proteins.

06/25/2019

I’ve been talking to my coaching clients about mindfulness a lot, and how it can greatly impact anything you do. Before you start something(even walking) I believe it’s important to think about why you’re doing it first.

About three times a week I am able to get 30-60 minutes to myself before I train people. My go-to is to get on the treadmill, or go outside if possible, walk and put on a podcast that is going to help me be mindful of what I do that day. You can fill in the blanks for yourself, but I found this interview by Tom Bilyeu with Ben Pakulski very valuable.

Part of my workout today was embracing the pain of the assault bike for 20 minutes. Understand that it’s going to be painful, but embrace it and smile about how you will feel after it’s done. Ben Pakulski says in this interview “if you can’t, then you must”.

https://youtu.be/ZpUqskzO8tE

06/05/2019

Morning everyone, and happy hump day!

Here's a look at what we do in my 7:30a.m. group class, however, the fun we have can only be experienced in person! Come try it out for yourself one day, free of charge!

10:00 Warm-up of
- Inch Worms
-Runner stretch
-Pigeon Pose dynamic stretch
-Squats
-Lunges
-TRX Rows
-Shoulder presses

Conditioning, 1:00 on, :30 off of
-Battle rope lunges
-plank-to-pushup
-double db sn**ch
-Plank variations

Strength Circuit 1:
-Kneeling Single Arm(SA) Shoulder Press
-Assisted pull-ups/Lat Pull Down
-Overhead(OH) Tricep Extension

Strength Circuit 2:
-SA Dumbbell(DB) Row
-DB Skull Crushers
-Kneeling Band Palof Press

05/31/2019

Morning everyone and happy Friday!

If you’re going to the gym, try this full-body workout and let me know what you think. My 7:30 class is here to help if you need some knowledge, form correction, motivation, humor, and a stress relief!

8:00 warm-up of:
Dynamic stretches with calisthenics.

8:00 AMRAP of:
-20 pushups
-20 jumping lunges
-20 TRX rows
-20 DB Thrusters
(Shoot for 3+ rounds)

Rest 4:00

8:00 AMRAP of:
-20 Medicine Ball Slams
-20 KB Swings
-20cal on airdyne/200m /10 burpees

Rest 4:00

3 sets of:
-Sled pushes
-Sled pulls
-Hip Thrusts on Bench
-Barbell/dumbbell Overhead Press

3 sets of:
-DB Incline Chest Press
-Assisted Pull-ups
-Rear Leg Elevated Split Squats

3 sets of:
-Band Walks
-Turkish Get-ups
-Side Plank Sn**ches
-Glider Knee Tucks

05/22/2019

Morning everyone! Here’s the workout for my 7:30am crew. Always guaranteed a good time, good workout, and a good laugh!

10:00 Warm-up of:
-inch worms
-squats
-TRX rows
-runner stretches
-lunges
-shoulder mobility exercises

Conditioning(20:00, every minute on the minute)
-DB Squat-to-Press
-Rower
-Renegade rows w/push-ups.
-Lunge Variations
-Sit-up Variations

Weight training circuit 1, 3 sets:
-Kneeling Pavlov Press
-Pull-up Variations
-DB Seated Shoulder Press
-DB Hip Thrusts on Bench

Weight Training Circuit 2, 3 sets:
-DB Chest Fly
-DB Single-leg RDL
-Glider Oblique Crunches

If Time Permits, 3 Sets:
-Plank-to-push-up
-Side Plank DB Sn**ch
-DB Supinated Bicep Curl

Christa Tsui Graham Parker Seth Nylund Heather James Finney

05/08/2019

I love me some single leg movements!

Listen, I love squatting with a bar on my back with heavy weight as much as my body allows me to. But, you need to ask yourself, “is this really the best option for my body, at this time in my training, and for what I’m looking to get accomplished?”

Most often, for the average person, it’s just not necessary. I love single leg work because:
1. It shows any imbalances you might have in your body.
2. As opposed to a barbell front, back, or overhead squat, you can crush your legs without the spinal loading and compression.
3. It’s tough, functional, and different. If you are struggling with building leg strength and you’ve hit plateaus on your main lifts, you may need to take a break and replace one out of three squat sessions with single leg stuff. You need to be functional and dynamic, and this is a good way to accomplish that!

So, in short, stop doing everything on two legs and do these progressions to build up to one of the best and most challenging exercises you can do, the

05/06/2019

Motivation Monday!

We often spend most of our day worrying about ourselves. How can we get ahead? How can we get out of work early? Why is this car in front of me going so slow? How can this person benefit me?

In my experience, thinking that way has caused me to be miserable, lifeless, and unfulfilled. I think we’ve all been here. What I do know is this- when I am in a mindset of giving more than receiving, I am much happier. My stress goes down, and people actually want to be around me.

Do yourself a favor today and do something for someone else before you think about yourself! Let me know how you feel afterward.

Check out this article. If you want to live longer, showing compassion and giving to those in need may help with that!

Volunteering your time, money, or energy to help others doesn’t just make the world better—it also makes you better.