And in some ways I’m upset I didn’t. Only doing so would have only made one of the more recent fitness trends even worse.

I was in the gym for a weekend lift. The gym was a little busier than usual, but typical for the time of day. The floor was crawling with all types of movements.

Burpees, bench presses, and butt shaking all going on at the same place. (And yes, someone was actually shaking their butt doing some sort of awesome dance workout).

But there was this one guy who stood out from the rest. He was wearing a beanie, half of his head covered the other stands delicately hanging out. Lean and muscular, there was nothing that should have made him pop in the room, except that he was repeatedly interacting with these two apparent beginners.

I switched off my headphones and listened in as the beanie mocked a complete stranger for not being stronger. The beanie then lifted up his shirt, showed off his 6-pack to overweight man, and says, “This is how it’s supposed to look in here.”

I’ve seen a lot of dumb things in the gym.

I’ve contributed to the stupidity in many ways. One time back in 2009 I wasn’t paying attention with moving weight plates. Naturally, I picked up a 45-pound plate and smashed it into my mouth. (Yeah, this was not my best moment.) I cracked my two front teeth and had slammed the weights so hard that the metal of the plates became one with my teeth. One could say it was my run at having grillz.

We’ve all seen some dumb stuff in the gym. And oftentimes it’s fun to make jokes about it.

But there’s a difference between making jokes and creating a culture that makes beginners feel like they don’t belong or that they are judged for every move they make.

It’s easy to say they need a thicker skin. Don’t be a baby. But we’re also not in their shoes and can’t tell them how to feel.

The gym can be an intimidating place, especially for those who are not comfortable with their bodies or gym culture. Some people will say, “If you think other people are judging you then you have bigger problems.” Then again, some of the most popular brands of fitness have worked to address this issue.

Look no farther than CrossFit. Say what you want about programming and injuries (and there’s plenty to discuss and criticize), but they have a created a culture where people feel welcome. Or why do you think P90X was so popular for so many? Working out at home means not working out at the gym and avoiding that environment.

We oftentimes try to understand why more people aren’t in better shape and can’t make their way to the gym.

We call people lazy.

Say they lack motivation.

Insist that there’s not enough time.

All of these might be true or might contribute to the problem or be a realistic barrier.

But every year many people decide to start fresh and still find themselves pushed away. Instead of making fun, mocking, or insulting people who are doing the same stupid stuff we all did at some point, we need to be more encouraging so that they can learn and become comfortable.

This is serious. Too many people feel the gym is not for them. Are some people too sensitive? No doubt. But for many people that threat is real and overwhelming.

Here’s the truth: Once people stop stressing about looking stupid or having people laughing at them, they are free to work hard, kick some ass, and make changes. But the judgmental, condescending attitude needs to end.

We don’t need to make the gym more welcoming for those that love to lift and spend lots of time in the gym. We do need to acknowledge their style of training and let them do their thing, whether it’s going HAM on some heavy weights or pushing a sled. At the same time, there are many more who are new and feel uncomfortable, but want this–a healthy life, fitness and exercise–to be part of their life.

All of us need to make sure we’re on the same page and create a culture where exercise–no matter what your activity of preference or level of expertise–is treated like a good thing and encouraged.

Fitness isn’t just for me or you. It includes the heavy lifters, the Crossfitters, the P90xers and the cardio crew. Sure, I have my opinion on what is best and what is more effective.

But I’d rather have someone find their place doing something active than settling for a sedentary life and health problems.

Fitness is for us all. Let’s draw the line, open the doors to all, and let everyone choose the option that feels best for them. That’s when fitness will live.

I encourage you all to open the doors. That’s what #BeTheChange is all about. Spread the word and let’s change the game.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Fitness Divide appeared first on Born Fitness.

Five minutes are spent making a list of everything I’m thankful for—but none can be material objects. This is not a list of what I’ve earned; it’s about the things that have unlimited value.

The next 10 minutes are dedicated to a different list—one that identifies how I will take charge, knock down doors, and bite into life with a passion that was greater than the previous day.

The goal is to just push yourself. Because when you push yourself, good things happen.

One is a gratitude list. The other is about goals and lighting a fire in my belly that will fuel me throughout the day. It’s my pregame speech. Mickey yelling at me to work harder and not be a bum. Pacino telling me about Any Given Sunday. And I do it every day.

I realize that some people aren’t wired like me, but I don’t think my habits are unique. They are fueled and inspired by something else—my time in the gym. While my business revolves around the fitness industry and includes training, most of what I do happens outside the gym.

And yet, so much of what I learn in the gym and accomplish in life is made possible by my willingness to challenge myself to become better every time I train. I wrote in Man 2.0: Engineering the Alpha that “success breeds success.” We are creatures of reinforcement. Find something you can succeed at, and then use that help you believe that you can succeed at other tasks. That’s the real reason I enjoy working out.

It’s not about the six-pack abs or looking good in the mirror. It’s about another form of confidence: The type you have in yourself to take on life, accomplish your goals, and feel good.

If this is something you’re seeking, take the next two minutes and read this incredible article by Jim Smith. The first time I read it I was amazed. It takes you in one direction and then completely surprises you, yet leaves you feeling inspired and excited to take on a new challenge. If you’re looking for more energy or just some instant motivation, let Smitty’s words be your charge. -Born

Beyond Training

By Jim Smith

I’ve always loved training.

Even from the very first time I picked up a weight as a scrawny 15 year old wrestler, I knew it was something I would do for the rest of my life.

I loved how training made me feel and I loved finding out how hard I could really push myself.  I never knew then that training would help me find my calling as a coach or that I would be helping others reach their goals in the gym and on the field, but that is exactly what happened.

Training has become a way of life for me over the last 25 years.

Being the Best?

Over the years, I’ve developed the mindset that whatever you do, you should try to do your very best and try to be the very best.

But it hasn’t always been an easy road.

One funny story that I’ve never told is about the very first time I benched pressed.  It was at the high school and my wrestling team was working out.  They started with quarters on the bar – or 95 lbs – and I got crushed!  I was so confused.  I grew up on a farm and I threw 50-75 lb hay bales around every summer and I thought I was strong; even though I weighed in at a whopping 95 lbs soaking wet.

It was at that point that I vowed to start training on a regular basis, and I haven’t stopped in all of these years.

One of the biggest problems I had early on was always comparing myself to what others were lifting.  This caused me to go too heavy on lifts where my form wasn’t great in the first place.  Yes, I got injured, but because I was young, I bounced back quickly.

It took time but I slowly learned that I didn’t have to beat anyone else in the gym, I just had to conquer myself.  Training changed my mindset.  It stopped being about getting through the workout that was on a piece of paper or comparing myself to others, and became a challenge that I had to face every time I stepped into the gym.  And no matter what the challenge, I wasn’t going to break.

I had to smash down the self-imposed limitations in my mind around what I was capable of doing and training did that for me.  The weights became inconsequential and my effort became my focus.

Become Unbeatable

Hitting a max effort rep on the bench isn’t about the actual rep.  It is about the doubt creeps into your mind when you unrack the bar, refocusing your mind, intensifying your will, harnessing your strength and going down with the weight and grinding the bar back to lockout with everything you have.

That is training.

That is life.

Resolving in your mind that you will give nothing but your absolute best in the face of any struggle.  Throwing down a last set of squats and saying f*ck it and dropping the weight 50% and crushing a set of 50 reps to finish off.  Going outside after heavy deadlifts and pushing the prowler around the building on a hot day when the pavement feels like glue; until blood shoots out of your eyes.  Hitting dumbbell bench until your chest explodes, not for 3 sets of 8 reps, but for 100 reps in the fewest sets possible.

I no longer try and keep up with anyone and their numbers.  I use others who are stronger than me to inspire (not compare myself against) me to push harder in my own training.  Thinking of Jim Wendler hitting squats or John Meadows crushing his insane workouts humble me to go further; further in my mind.

Because I know the harder I push myself in training, the easier and simpler life becomes.  I can brush off everyday obstacles and keep driving forward.

That is the mindset of a successful person and of a champion.  No matter the task, no matter the struggle, they will overcome through relentlessness and consistency.

At some point in your life you really have to find out what you’re made of and training might also be that path for you.

I did a SEALFIT challenge last year and it was one of the proudest moments I’ve ever had in my life.  I trained for six months prior to the event and gave it everything I had.

Did I dominate the challenge?

No, it crushed me.

But it taught me the mind is powerful and we have to develop it every day.  And your mind will be there when your body gives up.  Every next step, next breath, next rep – can become a small victory.  And when you add up all of those small victories, you achieve greatness.  As long as you never stop moving, you will get to the end.

SEALFIT became another victory that I could use when life smacked me in the face and I’ve used this strength to go further in my mind, my training and my life.

Finding Yourself

Getting outside of the typical workout schemes can help you push the limits in your training.  A few ways that I’ve found that work best for me is including different high-itensity training protocols into my workouts.  Training that includes heavy dropsets, rest-pause training, slow eccentrics, and high volume sets, can take your strength, muscle mass, and mindset to new levels.

It really doesn’t matter which one you use.  The goal is to just push yourself. Because when you push yourself, good things happen.

The idea is to find yourself and create or rebuild the person who you’ve been hiding away.  You will be free to be yourself and be able to show up for those who really count on you in a big way.  Society has a way of lulling people into complacency and giving them feelings of “I’m not good enough” or hopelessness.

Screw that!

Never feel sorry for yourself and never let others give you your self-worth.  Your life can change in an instant and it all starts with changing your mindset.  You can change who you are today in an instant when you decide ‘enough is enough.’

Motivation and More

Looking for the answers to your fitness questions? Sign up for the Born Fitness newsletter. Free information, motivation, and other cool words that end with “tion” sent to you without any of the confusion or double talk. Join the #BeTheChange movement. Sign up below.

ABOUT THE AUTHOR

Jim is a proud Dad, strength coach, and entrepreneur.  Co-author of the best selling Athletic Development Training system and co-founder of the CPPS certification for coaches, Jim has been recognized as one of the ‘most innovative coaches’ in the fitness industry.  Jim is regularly featured in Men’s Health, Men’s Fitness, and Muscle & Fitness.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Beyond Training: Mastering Motivation appeared first on Born Fitness.

Hate, vitriol, and endless complaining about every training method and different fitness personalities oftentimes became the only topic for discussion. I have no problem with the occasional joke or people airing their grievances because many aspects and theories deserve discussion, but that comes with a big caveat:

Does your criticism provide any type of actionable advice that will help people?

Or is it just a passive aggressive attack designed to reinforce your own beliefs so that others can “like” your status?

Think about it. We share our opinions and beliefs so that we can influence others and promote progressive thoughts, actions, and behaviors. We’ve all been in positions where we’ve been criticized—both in deserving and undeserving situations. As an employee and a boss, I’ve seen it from both angles. I’ve never had an issue with criticism. In fact, I encourage it. I’m the guy who walks around with a chip on his shoulder at all times. Find my flaws and it will fuel me to become better. But when my mistakes or inadequacies are identified, I want the criticism to be directional not static.

Directional means the feedback—although potentially hurtful—shows me how I can improve. It’s a path to becoming better. Static criticism is a dead end that leaves you swimming in a sea of negativity with no real use or purpose other than identifying a problem and offering no construction solution for improvement. After all, even the most egregious mistakes are sometimes not deliberate, but instead a matter of not knowing or having a difference in opinion.

So tell me: why even bother with static criticism? What does bitching, moaning, castigating, or complaining about someone else’s style accomplish?

 Are you helping people?

Are you benefiting people?

Are you undoing some sort of wrong?

No, no, and no. All it does is create negativity and a mentality of talking rather than doing. Complaining rather than changing.

Everyone is entitled to their beliefs and their style. Our job is not to make the world become some homogenous breed of lemmings. It will not happen, would be boring, and could even halt progress, diversity, and new discoveries. How many times have great ideas and people initially been viewed as outcasts?

That’s not to say that some information isn’t bad or doesn’t deserve criticism. But it’s the blind criticism that is dangerous. The personal attack without any direction of what someone should be doing or what might be better.

People are different. They respond to different information, different personalities, and have different learning styles. (I recommend Lynn Sarasin’s book, “Learning Style Perspectives” for a good primer. It’s based on an educational model, but still very valuable for understanding how different people digest different types of information.)

An important lesson in life is developing an understanding that you can’t control the decisions or actions of others. What you can do is share your thoughts and opinions in a way that promotes critical thinking and allows people to use the directional criticism to make an informed decision.

Don’t like what someone is doing? Don’t complain about it—do something about it.

Spread your message. Spread your beliefs. Share your “truth”—and do so in a way that will educate, inform, and empower. The rest is up for people to decide.

If someone disagrees with you? So what. Keep working hard to share your information and do what you can to help people and inform.

When you focus on being right (about everything) and try to please everyone, in the end you please no one. And if you try to convince the world that your way is right and others is wrong—without actually providing any information that can help—well, you just come across as pompous. And the entire purpose of your rant is undercut by the fact that you didn’t do anything about the very issue that made you upset. This applies to all areas of life, and is certainly not limited to fitness.

Promote good. Inspire change. And share thoughts that people can use. That’s the real value of blogs, social media, video, and all forms of human interaction.

We won’t all agree—and we shouldn’t all agree. But we should create an environment that allows people to learn. And in the end, hopefully the best information will rise to the top.

Make it Count,

Born

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Is Criticism Helpful? appeared first on Born Fitness.