*This post may contain affiliate links. If you click through, I may earn a small commission. Your price will never be affected by my affiliate link. On occasion, I also write sponsored posts, which help to run the blog as well. I thank you for supporting this space, so I can continue to share my journey and our family adventures. For more information, please visit the full disclosure here*
Today, I have the pleasure of having Justin Cox of Kettlebell Burn on the blog. He saw my post recently and reached out to see if he could lend his words and insight. Of course, I said yes! Justin’s simple approach has really helped me to get back to working out more days than not. But, before I go on about how great I think he and his program are, I’ll let him share with all of you what he does.
Hey Kendall, thanks for the kind words. I saw your last post about your daily routine and I loved it. You hit on a couple really great points. I think everyone would benefit from having some sort of routine. Routine and habit are super important when trying to regain your health and fitness. That is one of the major topics I am going to touch on today. That as well as community and simplicity.
But before I get started, I suppose I should take just a moment and introduce myself. Chances are the first time you heard of me was the other day when Kendall mentioned me in her post and now all of a sudden I am writing a guest post for her.
My name is Justin Cox. I own Kettlebell Burn where I have been coaching online for the past couple of years. Prior to that I was an in person personal trainer for 10 years and owned my own studio in northern MN. Originally I wanted to work with athletes, but the market for athletes in a small town in northern MN is kinda small. Go figure. Since most of my clients were women, I spent the next 10 years really learning about them. What their true goals and fears are, what programs worked and didn’t work, and which nutrition actually worked for them.
That brings us up to today, here, chatting with you.
So Kendall mentioned 3 things that really caught my eye. Well she mentioned a lot, but these three really stood out to me.
She talked about routine, simplicity, and community. All three of these things are essential in regaining and keeping your health and fitness. I am pretty sure that if I asked you to name 3 things that are essential to losing weight, or getting back in shape, you wouldn’t immediately think routine, simplicity, and community, but stick with me.
What about workouts, and diets, and cardio? Those are a given. You know you are going to have to workout and you know you are going to have to change the way you eat a little bit. We know that. But in the beginning that can seem overwhelming, especially when you look at the entirety of the process. I mean, you will have to eat more protein, drink more water, eat more vegetables, probably lower your starches a little bit, change the fats you are eating, the list goes on. That is a lot to take in at once.
This is where my principle of simplicity comes into play. Changing your workouts, or adding them if you aren’t, plus changing your nutrition, plus maintaining your already busy family life will quickly run you into a hole.
So instead of doing that, when I coach women, I tell them to slow down and keep things as simple as possible. I keep the workouts short so it fits in with women’s schedules. I also keep the workouts uncomplicated. It is more important that they get going. And keep going.
The same thing goes for nutrition. Calorie counting is great. If you have time for it. It demands a lot of time, planning, and effort to keep up though. As a mom, you are already short on those things, so why add more to your plate.
So for your workouts here is a great example. Perform Kettlebell Swings for 20 minutes 3 days per week. Then on 3 other days of the week, practice your Get Ups. Now those are obviously both kettlebell exercises,I am a kettlebell guy after all, and the program itself is not sexy by any means. But it is incredibly simple. It will only take you 20 minutes per day 6 days per week to complete, and it is actually incredibly effective. Especially for beginners.
In the nutrition world. We keep the same principle going. I do not have a list of ‘good foods’ or ‘evil foods’ I only have portion sizes and how many portions you should eat per day. If you want to spend your starch portion for a meal on cake, so be it. If you want to save up a few starch portions so you can have a few drinks at dinner, do it. There is very little you can’t eat, as long as you stay within the portions sizes I coach on, every day.
The biggest take away message here is that a simple workout and nutrition program done consistently will give better results than a complicated or hard program that will fall to the wayside before long.
The key word there is consistently. That brings us to the next big thing, which is routine. Routine and habits go hand in hand. When your workouts are new, they are exciting and you are eager, but soon, that novelty wears off. Soon, you aren’t as eager to do them anymore. This is when that daily routine becomes so important. Having that set time that you devote everyday to taking care of yourself, really helps you keep your new habits.
The more consistently you work on something, the more you ingrain it into who you are. Soon it will become a habit. Habits, once made, are hard to break. That is a core theme of my coaching programs. To help create new healthy habits for all of my clients so that healthy living and fitness are just a part of who they are. It is something they just do everyday. Just like brushing their teeth.
For example, one of the first new habits I create with my clients is taking vitamins everyday. We usually attach this to their pre-existing morning coffee routine. This helps to remind my clients to take their vitamins, too.
But It all starts with creating routine.
The final part I want to talk about today is community. One of the things that made my studio successful for so many years is the community I created around it. It was more than a place to workout. The studio became a place where moms got together to hang out. It was a place where we shared recipes, and complained about things together. I even hosted a monthly Parents Night Out where I would provide babysitters for the night so that parents could out and enjoy themselves.
It was because of this that we all were able to help each other. We all held one another accountable and shared in our excitement when someone reached a milestone.
When I switched to online coaching, I didn’t have that community right away and could really tell the difference in client motivation and success. So I quickly remedied that and have seen a huge turnaround in their motivation levels and success rates.
So how does that apply to you? Find some friends. Create your own little group that is all about holding each other accountable. A group of friends you genuinely like to be around and will be excited for as you all reach your goals. You can lean on that group for support when you are running low on motivation. Likewise, you can lift them up when they need it.
Before I wrap up, I want to pause for a moment. I went through a bunch of great coaching points really quickly so I want to take just a few minutes to recap them.
You are already super busy and have a ton on your plate. Adding too much or making it too complex will quickly overwhelm you. Keep your new workouts and nutrition as simple as you can that way you can easily add it into your schedule without having to sacrifice anything. The fact that you ARE doing is so much more important than the WHAT you are doing.
Creating new habits is the basis for all my coaching programs. When you create a new habit, it is not easily broken. Creating a whole new set of healthy habits that will last you a lifetime is our goal. Routine is the starting point for all of that.
No person is an island. Very few can go through this journey alone. Surround yourself with friends that are on the same journey as you. Lean on them when you need it and encourage them when they need you. Together this journey is a lot easier.
Again, thank you Kendall for having me on your blog. I really enjoyed having the chance to write with you today. And, I hope to talk with you all soon.
And don’t forget to click the photo below for a free printable of these important tips!
Justin, I really appreciate you coming on the blog today to share your tips to getting back to exercising and eating right. I know how helpful it’s been for me and I’m glad to share your insights with others!
Justin is an online personal trainer who works nearly exclusively with moms. He is a father of 1 amazing daughter who makes appearances quite often in his emails and videos. You can connect with him on his website at Kettlebell Burn or on his Facebook page.