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You are here: Home / Archives for May 2016 Challenge

May 2016 Challenge

Write Your Story

May 20, 2016 By Michael Mahony, ISSA CPT Leave a Comment

May2016-Day20

As mentioned yesterday, motivating others is going to happen because of the changes you have been making. Now is the time to write your story. People are going to ask you how you did it, what motivated you, etc. You need to have your story ready. It needs to be like an elevator pitch–short and sweet and to the point. Everyone needs to have a story behind their journey.

What is your story? For me the story is still being written, but the idea behind it sticks.

After having back surgery I gained a lot of weight. I found a group accountability system and discovered that I  have a passion for helping others find the right path to being fit. I have failed more than succeeded, but through all of that failure I have acquired a vast amount of knowledge. The reason for my failures was not my knowledge, but how I allowed life to get in the way. My biggest motivator now is my children. I want to be healthy. I want them to be proud of me. The way my body was, they couldn't possibly be as proud of me as they should be. I now have a goal to step on the bodybuilding stage on Memorial Day 2017. I plan to be in the absolute most amazing shape of my life. I am also planning to turn this into my life's work–steering others to the reputable few who can help them reach their fitness goals.

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Filed Under: Experiment of One, May 2016 Challenge

Motivate Others

May 20, 2016 By Michael Mahony, ISSA CPT Leave a Comment

May2016-Day19

Today we focus on helping others. At this point you have reassessed your goals and have a renewed fever for accomplishing them. The best way to do that is to help other people. Use your own successes as motivation for other people. It will help you more than you know.

Be honest with yourself and others. Make sure that you are telling the truth about your journey because that will help other people more than anything. While some people get impressed by how easy your journey appears, they are more likely to be captivated by your story when it includes peaks as well as valleys. Don't hold back. People want to know that what they are experiencing can be overcome. Imagine you are trying to get into shape and you are struggling. What helps you more–knowing the person you respect also struggled or thinking they breezed to the finish line?

Your story is there for you to share with others. In doing so you will help them reach their goals. That is why I am here. I am held accountable each and every day by the knowledge you are watching. That makes me feel good.

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Filed Under: Experiment of One, May 2016 Challenge

Stay on Top of It

May 18, 2016 By Michael Mahony, ISSA CPT Leave a Comment

May2016-Day18

Everyone experiences complacency from time to time. We get moving on goals and whether we are doing well or not, we get complacent and stop focusing correctly. Don't let that derail you.

Stay on top of the goals you set. Keep track of how you are doing. If asked you should know exactly where you stand. If complacency hits, take care of it by refocusing on your goals. Don't let complacency take you off your planned actions.

If you miss a day at the gym, brush it off. Make sure you get back there the next day. Go back to breaking things down into smaller segments. It will make all the difference in the world. Smaller goals are easier to achieve and achieving goals will spur you on more than you can imagine. The motivation that comes from completing several small goals is amazing.

Be realistic with yourself. Sometimes complacency happens because you've set goals that you cannot achieve. That is why we discussed reassessing goals a few days ago. If you have not read that lesson please go back now  and review it. Take an honest inventory of your situation. Don't be a victim, but don't be dishonest with yourself either. Reassess things and then stay on top of them and you are on your way!

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Filed Under: Experiment of One, May 2016 Challenge

Progression

May 17, 2016 By Michael Mahony, ISSA CPT Leave a Comment

May2016-Day17

Do you track every set and rep of your workouts? Do you keep a log? If not, it is time you start.

One way to push yourself is through progressive overload. You can't do this if you are not tracking your workouts. I know some people think it is a waste of time, but I have found it to be an invaluable source of information. I can see what one small change does to my workouts. Go low carb? How did it change your workout? This type of information is extremely helpful.

How do you progressively overload your body? It is actually a very simple concept. Each time you lift you look to do more repetitions or more weight. If your training session requires 4 sets of 10 on a chest press, you pick a weight you think you can handle for that many sets and that many repetitions. If you complete all sets and repetitions you increase the weight. If you cannot, you keep the weight the same on the next workout. You do this over and over. What you will see is that you are lifting heavier and heavier weights. You have progressed.

Progression spurs muscle growth. The added stimulus to the muscles is just what the doctor ordered.

So, if you are not using the progressive overload principle, get to it!

 

Want to see all the messages in this May 2016 Challenge Series? I have them organized for you right here.

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Filed Under: May 2016 Challenge, Training

Time to Change It Up

May 16, 2016 By Michael Mahony, ISSA CPT Leave a Comment

May2016-Day16

You have been executing a plan for 2 weeks now. You are likely doing the same workouts on the same days. Now is the time to change things up so that your body doesn't adapt. Normally I don't recommend changing things up until 4 weeks, but because of the challenge you are going to change things up today!

How To Change

If your weight workout has you doing:

Lat Pulldown (back exercise)
DB Chest Press (chest exercise)
Lying Leg Curls (hamstrings)

Starting today it will be:

Bent Over Rows (back exercise)
Incline BB Bench Press (chest exercise)
Seated Leg Curls (hamstrings)

You change things by inserting different exercises in place of the exercises you were already doing. You change things by switching up how you get your cardio. If you've been using mostly the treadmill it is time to change to another piece of equipment.

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Filed Under: Experiment of One, May 2016 Challenge

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