All nutrition, exercise, fat loss, strength training programs require compliance. It’s really quite simple, most things will work if you follow and stick to the plan. There are some options that are far greater than others, but that’s not what this post is about.

This one is about Compliance and Sabotage.

I think it’s safe to say that we’re all in agreement that in order to see results you need to follow the plan.

The part we often overlook is the sabotage part. There are two sides to this one too, which makes it even more dreaded.

The first is yourself. For whatever reason, things are going really well, then all of a sudden you fall of the wagon, start slipping on your nutrition, skip a day at the gym. These are things you can fix. Hold yourself accountable.

The second is those around you. It sounds crazy, but I’m sure you’ve all been out with friends and they give you crap for ordering a salad when everyone else is ordering a burger, or that you chose water over beer. Worse is when you get a mouthful for wanting to hit up the gym before meeting up. These are people who for whatever reason aren’t wanting you to succeed. Perhaps it’s because they don’t think they can do it themselves. While you’re on this mission you might need to limit your interaction.

All of the programs I listed above require a supportive environment. It’s tough to do that when those around you give you crap for wanting to make a healthy change in your life.

Stay compliant and you will see results.

Avoid sabotage and you’ll see those results faster.

Tags: fat loss, nutrition, pamela macelree, womens strength training by Pamela
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Yep, I said it. Sometimes there’s a fine line, and to be honest, you should probably get rid of the excuses and get some work done.

What are some obstacles?

Time, Money, You’re not sure what to do, Lack of Equipment

Ok, right there we have enough excuses to cover all the other ones. Let’s start marking them off the list.

Time. Everyone has enough time to train. This is by far an accurate statement. The days of spending 90-120 minutes at the gym are over. We’re looking at fast and efficient, full body, 30 minute workouts. Everyone has 30 minutes a few times a week.

Money. This is a simple too. Not enough money to train with someone all the time, work with someone 1-2 times, have them write a program for you and follow it. Visit them again in 4-6 weeks, get a new program. Now all you need is discipline.

Not sure what to do? Same as above, work with a professional 1-2 times, have them write the program that you’ll follow.

Lack of equipment. This is one of the worst excuses next to time. There are 100s of bodyweight exercises available to you. Just the other day I did 10 different push up variations and I know there are a whole lot more! Lack of or no equipment should not be an issue.

I didn’t include discipline in the first list but since it came up. Just be disciplined. Anyone can do anything for a set period of time. Give yourself a 4 week goal, that’s one month. By the time you reach a month you’ll be used to the schedule of working out, and you won’t want to give it up.

Turn the TV off, commit to a plan, and see results.

Tags: pamela macelree, weight loss, womens strength training, workouts by Pamela
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I’ve done some farily impressive things in my life, well at least they’re impressive to me. The one thing I find the most humor in though is the constant question I get in regard to my strength.

People always ask how I got so strong, or they look at me in disbelief until I prove them wrong. It’s really quite humorous to me that this is one of the top things that intriques people so much.

So here’s how it happened…(and you can do it too)

I’ve played sports since 6th grade.

I’ve always been competitive.

I seriously got into working out and strength training about 6 years ago.

I started with traditional weight lifting.

I transitioned into non traditional weight lifting, kettlebell training, underground training, etc.

I kept at it, I increased weight when it felt too easy, I pushed myself, I challenged myself.

Like most things it wasn’t easy. In fact at times I found it to be quite discouraging. Then I’d have a great PR, so I pressed on.

I continue to challenge myself, I try new lifts and heavier weights just because. It sets me apart a little bit. It’s about dedication. It’s about following a plan. It’s about success…work at the plan, if the plan doesn’t work, re-work the plan.

Train hard. Lift heavy. Challenge yourself. Because You Can.

Tags: pamela macelree, success, womens strength training by Pamela
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Made a trip down to Avon-By-The-Sea to visit my friends at the Training Room, Uncle Mike and the Milkman. Had a great little workout, then we climbed some rope (note: barefoot is not ideal), played around with the 32kg, and hit the beach to see where the Warrior Challenge was going to take place.

It’s always good to visit friends.

Here’s the video.

Tags: pamela macelree, the training room, turkish get up, womens strength training by Pamela
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I just talked about falling off the workout wagon a few days ago.

Man, is it hard to get back on, but here’s what I’ve found to be the most effective. Just do it! I know, easier said than done right?

Here’s the second part to that, make a big deal about getting back on the wagon. Make the first workout back different than what you usually do. Hit some trails, jump on your bike, go to the track for an awesome sprinting and body-weight workout. Anything that’s a little different than what you typically do. It’ll give you an energized feeling, and tomorrow you’ll see how great you feel, and you’ll be headed for your second workout without any thought.

Think about this one too, of course it’s easier to stay on the couch or in front of the computer, but if health & fitness were easy, everyone would be doing it, this gives you something to brag a bit about.

Have fun, and let me know what fun workouts you have in store.

Tags: fitness philadelphia, outdoor workouts, pamela, womens strength training by Pamela
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