Tag archive

online training

Four Surprising Ways to Boost Motivation

tips to add muscle, high performance exercises

We’ve all been there: in need of a motivation boost. 

It normally starts with…

Bing! Bing! Bing!

The damn alarm clock is doing its thing. Again.

But your eyes just don’t want to open. If you’re training,  your body doesn’t want to lift.  

Or, if you’re a trainer… you don’t want to face another 12 hour day of back-to-back clients.  You wonder whatever happened to that great idea of getting out of the “hours for dollars” rat race by launching one of those online training businesses you keep hearing about.

You just say to yourself: “Today is not the day. Maybe tomorrow will be better.”  But will tomorrow ever really come?
weightlifting coach
Sound familiar? It should, if you are being honest.  We’ve all been there. Everyone’s motivation wanes at times.

And the lack of motivation can last for  days, weeks, and months on end. Sometimes it can feel like we are  staring through a telescope at our goals.

The goals seem to live in a galaxy far away…that is receding ever further into deep space with each passing day.

Rather than taking the next step, we sit and wait, trembling in fear  and think: “That six-pack (or new business model) is so far away, why even bother?”

It’s the same sort of faulty logic that leads you to eat an entire container of Ben and Jerry’s Cherry Garcia. After all, you’ve already messed up on your diet by eating the first spoonful.

So why fight it?

And how is one more day of failing to take action on your business plans really so bad?

This sort “stinking thinking is a central concept in the addiction literature.

It stems from a negative feedback loop that keeps us from doing what we know we want and need to do.

Which begs the question:  “What is motivation? “

More importantly, how can we harness the awesome power of motivation  to achieve our dream bodies and lead our best lives?

Motivation is what drives us to take action on our goals.

tips to add muscle, high performance exercises

What are your goals in life? It could be the money or professional status. It could be becoming a beast, having great sex, and looking great naked. It could even be helping others and making a difference in the world.

I’m not judging. (I’ll leave that to your Mom!) And the heavy stuff is probably best left to discussions with your soulmate, shrink, clergyman or bartender.

I am simply suggesting that if you are experiencing difficulties, the problem may be:

The goal isn’t big enough or important enough to you.

Related Post: The Success Mindset

Whatever an overarching driving force, motivation will wane. You’ll have off-days. You will inevitably:

–  Skip a workout
– Blow your diet on that Ben and Jerry’s and Ice Cream
– Decide reruns of Breaking Bad are a better choice than working on that big projectMy advice?

Accept it.

Live with it.

You can’t win every battle.

And we are all highly imperfect human beings.

So we need to forgive ourselves — and move on, as we refocus on goals and motivation.

Use  the steps that follow to:

–  Persevere
–  Simplify
– Get back on track

Most of all, focus relentlessly on the next, best action.


1. Set Habits to Eliminate Decisions

Discipline begets freedom. This seems like an ass-backwards thought, but setting guidelines and rigid habits is the key to maintaining motivation in other areas. Motivation takes willpower.

And willpower evaporates faster than steam when you have too many decisions to make and decision fatigue sets in.

That’s why President Obama only wears gray or blue suits.  He says: “I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make.” And the same was true for Steve Jobs and his well known turtle-neck and jeans.

We have a limited capacity for decisions and thus, motivation. My training and business coaching clients have the most success when their mornings become automatic.

Start the day off with minimal decisions. Have your clothes picked out, a breakfast shake or other food choices ready to roll, and your plan of action already decided from the night before.

Reducing decisions eliminates fatigue. With a fresh mindset, you’ll find motivation effortless.

Read More: Morning Rituals to Become Unstoppable 

Hold Back To Move Faster

Another seeming paradox.

But consider something we’ve all seen in the gym. It has to do with  an average gym guy we’ll call Dick. Dick has just  made it back in the gym for the first time in three months.

Dick is pumped. He’s eager to kick life in the teeth and get swole, son! (I couldn’t resist) And the first week he owns it.

He’s in the gym five days, working hard, eating right, and doing his thing.

Then, he fades out. The second week he’s in three times. Then once.

What happened?

Dick took off too fast. Five days in the gym was too much of a change and shock to his world.

Real life intervened, probably in the form of a work or family crisis. So the least familiar task  —  heading to the gym — fell by the wayside.

Biting off more than you can chew is the surest way to  lose motivation. So add five lbs plates to the bar this week, not 25 lbs plates. And if  you’ve skipped the gym for months, go for three days, not five, on your first week back.

2. Get an Accountability Group, Partner, Or Coach

Most people fail a fitness transformation not because of lack of information, but because of lack of direction and accountability.

As I wrote in an article entitled “Why Personal Trainers Need Their Own Coaches and Mentors for The Personal Trainer Development Center:

Sir Isaac Newton, said:

“If I have seen further, it is by standing on the shoulders of giants.”

Truer words have never been spoken: none of us achieves success alone. And there’s also an intellectual honesty issue.

If you don’t use coaching yourself, how can you preach its virtues to clients?

This logic exptends beyond coaches.

We all need accountability.

And if motivation is a constant issue, than finding someone to hold you accountable for your actions is the best investment you can make in yourself.

Please keep reading until the end of this article for information about how I might be able to help.

3. Just Get Started

In his book, The Ego is the Enemy Ryan Holiday refers to author Robert Greene’s description of “Alive Time.”

During Alive Time people are learning and taking action. This contrasts with Dead Time  when people are passive and waiting for change to happen.

Motivation and taking action aren’t mutually exclusive.  One leads to the other. You just have to start.  You need Alive Time.

Like a ball rolling down a hill, the longer you keep going, the more unstoppable you’ll be. But it all starts with a nudge.  

Put down the books, throw away the articles. And get to work.

There’s no time like the present. Think less and do more. Then, you’ll find the motivation you’ve been looking for.

4. Stop Focusing On the End Goal

It’s said that a journey of a thousand miles begins with a single step. And  we  can’t complete reciting the alphabet from A to Z without hitting B,C,D… and all the letters  in between.

Motivation is hard to maintain because we push our goals too far into the future. We focus too much on how far away we are from the goal, and not enough on how far we’ve come.

So we lose sight of the big picture. We become unduly concerned about small missteps along the way.

And that’s why we sleep in and skip our workout.

Or fail to take action on our plans, like expanding into online training if you are a trainer.

We can only control what we can control, and that’s the present moment. Reflect back and ask yourselves, “What are the actions I can take that will get me to my long term goal?”

Be Present.

Then focus on execution.

Nail this rep.

Or that business plan.

Then the next.

Over time, focusing on each step itself leads to mastering the task at hand and accomplishing the goal itself.

Instead of getting lost in complexity break it down into small, digestible parts. Then, with your goal as a lighthouse in a black sky, take the next best step, one foot in front of the other to get closer to your goal.

“A goal is not always meant to be reached, it often serves simply as something to aim at. “ -Bruce Lee

Motivation is great, but hoping to achieve your goals isn’t enough. Get someone to hold you accountable.

Simplify the process and set your daily habits to eliminate decisions. Then focus on the moment at hand.

You can’t change the past, nor predict the future. So why not maximize what’s in front of you?

Own the moment, and you’ll own motivation.

Can I Help? If You’re A Trainer, Let’s Work Together on How You Can Build A Thriving Hybrid Fitness Business.

As an online and in-person trainer, I understand the need to build a long-term sustainable business.

You can’t trade dollars for hours indefinitely.

Nor can you continue working split shifts from 5:00 AM to 9:00 PM while neglecting time with family, friends, and loved ones.

And whatever happened to your own training?

Or taking a weekend off ?

It’s time to work smarter and reap the financial rewards you deserve. And help more clients achieve their goals and improve their lives.  

My team and I have developed six figure online and in-personal training businesses simultaneously. We call it the Hybrid Fitness Model.

The team includes Daniel Freedman, a TV producer turned business development and marketing expert who has worked with CrossFit,  Precision Nutrition, and the Personal Trainer Development Center.

We offer hand-on, custom consulting. This is not an eCourse or Mastermind group. We’ll customize our service to your needs and position your business for long-term success. 

Most of all, we’ll show you how to become self-sufficient. We teach you how to fish, not how to keep buying fish from us.

No one gets there alone.  We’ll be with you every step of the way. But due to our personalized approach, we have just five spots available for fitness professionals, this week only.  

Are you ready to re-take control of your schedule, make more money, and help more clients?

Taking action is the first step. 

The Key to Success Mindset

lock and key

Whether it’s getting shredded for the beach, learning Japanese, or starting your own business, taking these actions will raise your chance of success, exponentially. I call it the Key to Success Mindset.  I’ll explain, all in the context of lifting weights, sex, and booze….and even expanding your business if you’re a trainer.

Yes, really.

Most lifters spend their time worrying about how many sets they’re doing.

And how much weight is on the bar. Or how many days they’re training.

Having a plan of action in your training and diet is important.

But, that isn’t the whole picture.

Those details and measurables are more like color of your car, rather than the engine, frame, and tires that drive you.

The most successful people set goals in a specific way. The intensity they attack with and their accountability to the goals determines their success.

It’s not enough to just have a goal. It has to be a huge goal, with a clear, deep understanding of “why” it’s so damn important. In all, there are seven keys to what I call the Key to Success Mindset.

With these seven keys, you’ll have the tools to achieve anything you set your mind too.

Emotion Decides, Logic Justifies

We’re all emotionally driven. When we make a decision, we do so with emotion, then use facts and knowledge to reinforce our decision.

According to Dr. Jeffrey Lant, we’re after any of the following emotional benefits:

1. Financial Stability

2. Health

3. Love

4. Security

5. Salvation

6. Self-Regard

7. Community and Peer recognition

8. Independence

9. Sexual Fulfillment

10. Beauty/attractiveness/lookin’ hawt

I just witnessed Denver lose it’s mind over the Super Bowl, so here’s an example: People drink until they stagger, and smoke like a chimney despite knowing its ill-effects and hundreds of anti-drug ads.


Research and common sense point to emotional acceptance. If your friends are inclined to smoke or get hammered drunk, you’re more likely to get smashed and be part of the community, despite knowing the facts.

We feel close to our friends, relax, and have a sense of belonging, despite knowing we’re slowly killing ourselves.

On a more positive note, hittin’ the gym can improve most of these emotions:

– Getting more attractive, leading to more sexual fulfillment
– Peer recognition and compliments on your transformation
– Being part of a community at the gym
– Developing better health and more energy
– Building self-confidence in your new sexy self and all-star performance

When I talk to people who want to join my coaching program, we have to find our what the original goal is.

This requires both a vision on what will change, but most importantly, WHY change is important.

Do you want to lose ten pounds because the scale looks better, or because you’ll look hotter, and be more confident to meet more guys/girls? 

party, Key to Success

Do you want to make $100,000/yr as a talking point, or because it allows you the freedom to travel and build unique experiences?

Understanding why losing ten pounds and getting more athletic is important than the actual ten pounds or getting more athletic.
If your goal is purely superficial and based on scale weight rather than being confident enough in your appearance to approach someone you find attractive or pursue a big business deal, then you’re shooting yourself in the foot.
Try This: Take 15 minutes and sit alone with your thoughts and a notebook. Ask yourself:
Why does my goal matter?

What benefit am I really after?

I admit, this isn’t easy.

The answers might surprise you and be revealing. 

But, without a true understanding of what drives you, you’ll never achieve your goals.

Set 10x Goals

In the book the 10x Rule by Grant Cardone, a key theme is setting your goals 10x higher than you could possibly imagine.

If you want to make an extra $1,000/month, aim for $10,000 instead. Amplifying your vision and action by 10 inspires new ideas and opens the door to “what if?”
Too many people dream small and subsequently, live small.
You’re much more likely to put your full effort behind a huge goal. Even in the that case you don’t achieve exactly what your 10x goal, you’ll surely exceed all smaller goals and be more successful.

“A goal is not always meant to be reached, It often serves simply as something to aim at.”- Bruce Lee

Try This: If your goal is fitness based, increase your expectations. Don’t aim for losing 10 lbs, aim to lose 10lbs, increase your squat 50 lbs, and increase your vertical jump, understanding that these goals will help you get more confident, more attractive, and allow you to enjoy playing sports again.

Picture Success

When you’re successful, what will it look like?
To make your goals a reality, you must have a picture of what that will look like, otherwise you’re just window shopping.

Outline a clear vision of what the finished product will look like, and have a fearless devotion to making it happen.

This isn’t time to go small, set your goals astronomically high.

Try This: After clarifying your goal, and the emotions that drive it, paint a picture of success.

Similar to the ideal day activity, what will your successful transformation look like?

Write down the details, fold it up, and keep it in your pocket and review daily.

notes, Key to Success


Say you and I will meet in three months:
What will your weight be?
Are you wearing new, better fitting clothes because you’ve transformed your body?
Are you walking with your head and chest up, with more confidence?

Has your confidence lead to respect and recognition amongst your peers and more success at work?

The possibilities are endless. Paint a picture of what you want to achieve, review it often, and make it a reality.

If it’s fat loss, what will your weight be?

What will your body look like?

How will your new confidence in your body improve your relationships, career, and or/ quality of life?

Understand: Everything has a Price

To achieve huge goals you need to make sacrifices.

Six pack abs. Starting a business.

Spending more time with your family.
These are all admirable goals, what have you wondered what the cost is?

As outlined in this article by Precision Nutrition, you’ll need to modify your behavior to successfully achieve a goal:

  • Drink less booze
  • Eat less pizza 🙁

Within each choice, there’s a tradeoff.

  • You Exercise more often, but spend less time at work.
  • You grind, sweat, and work to build your business, but you spend less time with your family.
  • You go to bed early to get 8 hours of sleep for sweet, sweet gains, but miss a night out with your friends.

Try This: Gain clarity on what it takes to make your goals happen and make sure they align with your principles and values.

This provides a shot of reality.

Are you ready to make positive changes, even if it changes your lifestyle?

Create Your Plan

Once you’ve created your goal, understood the emotion and sacrifices behind it, and paint a picture of what your success will look like, you need to create a plan.

Having a vision is great, but without determining the steps to get there, your goals remain a pipe dream. Now, you need a blueprint.

“Give me six hours to chop down a tree, and I’ll spend the 1st four hours sparking the Axe”- Abe Lincoln

Try This: Determine what behaviors you need to adopt to make your goals a reality.

Outcome Goals: The Big Picture

Drop body fat from 20% to 15% and gain 10 pounds of muscle.

Behavior Goals:  How you can Make it Happen

  • Lift Weights Four Times Per Week
  • Track my macros daily
  • Have one gram of protein per/lb bodyweight/day

Determine what you need to do to reach your goal, then focus on a new behavior for 2-3 weeks, adding more behaviors as you develop habits.  This is one of my key strategies to helping my clients  develop long-term change over quick fixes.

 Track Your Progress

Your method of measuring progress is up to you, but without a system to keep track of where you started and where you’re going, you’ll never see if your plan is working. Further, without a mode to track success, you’ll be unable to make changes in the right direction.

“What gets measured, gets managed.” – Peter Drucker

Try This: Track your progress. That means write down your weights, track your bodyweight, and look at your diet.

To simplify the process, I recommend picking up the Power of Less by Leo Babuata and check out Apps like Lift, Way of Life, or Balanced for goals, and MyFitnessPal for tracking our bacon, protein, and other macros.

Go All In. I Want to Help you Achieve Greatness

You must commit.

Seriously, commit.

Be a warrior ( face paint and all), and practice your Braveheart Battle-Cry.

Push to your goal so hard people say you’re crazy.

They ask, “how do you fit it all in?”

There will be doubters. Screw’ em.

There will be roadblocks. Break through.

People will say you can’t (or shouldn’t) do it. You might temporarily think they’re right.

Don’t give up. Don’t quit early.

Push on and persevere.

You’re a freight train on a mission with passion and commitment to reach your goal.

If you’re a trainer, part of that mission might be building an online business.

If you have the commitment, I can help with execution. Fill out the form below to find out how.


Stop trading hours for dollars. Get the financial rewards you deserve. Build a hybrid fitness business for both in-person and online clients. This is not a Mastermind group. It's custom consulting, hand-crafted just for you. And it's surprisingly affordable. The initial consultaion is free.


We will never share your email or spam you.

How Dave’s Success Story Can Be Yours

Great News!

It’s not every day I get the feeling of accomplishment after working on a long-term project, then unveiling it to you. Well, today I do.

It’s time to pull back the curtain and tell you that I’ve reinvented my approach to online coaching to get you the best training results possible.

I was going to wait another month before announcing the big release. But I’ve received so much email in the last few weeks from people stuck in a training rut that I accelerated the process.

Revamp your training and nutrition with the  most personal, customized training program around.

Now, you’ll get:

  • your very own training app on your smartphone
  • customized coaching documents covering training, nutrition, and supplementation
  • a personalized video library 

How much do I believe in this? So much that I’m stepping back from in-person training to open up additional online training spots for people just like you.

And I’m celebrating the move by offering a free bonus month. Woah, I’m getting really excited here.

It all started with an email that really hit home. It came from a former client named Tyler. Tyler’s a 28-year-old landman in the oil industry here in Denver.

Tyler’s problem? His workouts suck, and he hates the thought of going to the gym. Things are getting so bad, he’s skipping two to three days at a time. And his diet is falling off.

Basically, he’s too stressed out from job and family responsibilities to train consistently. He needs someone else to design and make decisions for his training, rather than continue to bite off more than he can chew.

It’s a problem I’ve seen it dozens of times over the past few weeks. The solution is always the same: coaching.


Tyler’s issue is putting a sound plan together and sticking to it long enough to make huge strides. Does this sound like you?

Take my client Dave J., a commercial real estate manager from Connecticut. He is a busy guy with a family. That makes finding time to train difficult. He was looking to shred some body fat, be healthier for his family, and kick ass playing pick-up basketball.

Here’s Dave’s Success Story in Pictures: He’s Killin’ It!

Dave Progress Pictures
When we first talked, Dave had the “I’ve tried it all” feeling. And I get it. It’s tough to do “all the right things,” yet not make progress. This is when you should truly seek out coaching to take the next step.

On August 20th, 2015 Dave was 250 lbs, about 28% body fat and a lean body mass of 185 lbs. Less than eight weeks later, Dave checked in at 240 lbs, 20% body fat, and a lean body mass of 192 lbs.

That means, Dave lost 17 lbs of body fat while actually gaining seven pounds of muscle.

How did Dave lose 17 lbs of fat and gain seven lbs of muscle?

Dave’s a really smart dude who understands training and diet. Problem is, he was doing too much. He was program hopping without any accountability or consistency.

He tried to change too many things too quickly and never made progress.

Dave’s a perfect example that not everyone needs a coach, but everyone can benefit from having one. So can you.


Of course, Dave is just one example of my superstar clients that have made incredible transformations.

Here’s Jenna who lost 135 lbs in a year. Crazy!


Now, I want to help you make the incredible transformation I’ve helped others make.

Beyond taking on new clients, I’m also offering an incredible incentive: a huge discount…that ends up giving you ONE MONTH FREE when you sign up for five months of training. So, six months for the price of five.

There are a limited number of spots for the most motivated applicants. I must be honest. I don’t take everyone. Just the clients who apply quickly and genuinely want change.

Which is why you need to apply today if you want to get in the best shape of your life.


Why the application process? It’s simple. I give you my all and want to make sure my energy and commitment to you is reciprocated.

Why hire me?

Accountability. Hiring me keeps you accountable for your diet and training.  Investing in getting stronger, leaner, and more athletic body pushes you to give your best effort. Motivation improves. So do results.

Expertise: I’ve helped hundreds of clients, ranging from elite level athletes to busy businessmen and women with no time to train. I leverage my expert knowledge to customize your training and diet for rapid results.

Customized Training and Guidance: No programs are cookie cutter. I hand craft custom programs for you each month. My success is based on your success. I am professionally, personally, and emotionally invested in helping you build your dream body.

Cost Effective Training. Most in-person training sessions run $90-130 an hour for some crappy, weekend certified trainer. Online training is vastly more cost effective.  You get to work with me, a well respected, experienced, expert coach and fitness writer.

Constant Support: Through Weekly Skype calls, in app chat and messaging, I’m with you every step of the way on the custom program I create just for you.

If you’re ready to take your training to the next level, I’ll be be here for you  with total individualization and attention.  

Six months from right NOW, if you don’t join the Bach Performance online training, will you have your dream body?

Will you be spinning your wheels with yo-yo diets and programs?

Or will you experience the best results of your life?

The choice is yours.


Simply follow the link, fill out the application, and if we’re a match, you’ll have a brand new, customized program by next week.

That’s all for today. I need to go write some client programs before I hop on a weekly Skype call with Dave.

Let’s Get Crankin’.

5-Minute Micro-Routines to Build Muscle

Online Personal Training

High frequency training is one of the most important factors for muscle growth, yet it’s habitually neglected.

What gives?

Rather than opt for frequently training muscle most dudes train sporadically and as a result, stay small, un-athletic, and softer than they want to be. Basically, they develop the “dadbod,” unintentionally. Well, I’m here to change that.

In today’s post I’m going to show you the strategy I use with my online clients to help them:

  • build more muscle
  •  move like athletes
  •  cut body fat

Starting today, you’ll have the blueprint to accelerate progress. You’ll build an athletic body, no matter how busy you are.

It all started….

…with a message from my online client Jake:

“ Eric, I literally can’t get my workouts done right now. I’m so damn busy and can’t get workouts in with my current schedule. That’s why I keep missing the scheduled sessions.”

Unfortunately, this isn’t a rare message.

Most of my clients are extremely busy. They lack  the time to find and execute the training programing best for them. That’s why they hire me.

Back to the story.

In this case, Jake was already following a condensed, minimalist training routine. Once his schedule got exceedingly busy, training sessions started falling by the wayside.

This causes two major problems:

First, without frequent stimulation and reminders of a goal, people take a  “fuck it” attitude and revert to past behaviours. They don;t stay the course when things get busy.

This means half-assed workouts and poor dietary decisions. The result? No results. The lean, athletic body they wanted doesn’t happen. One missed workout turns into two or three. A snowball effect takes hold. 


Second, you can’t win with sporadic workouts. Consistent training is essential. So are small wins along the way in your fitness journey. They build momentum for long term success.

Beyond the psychological havoc inconsistency brings, it’s physically impossible to build a high-performance body if you don’t train consistently.

Aim for Consistent, Small Wins

Instead of scrapping the whole plan when you get busy, it’s best to implement simple routines that take place at the same time each day. Mornings are best. You’ll reinforce goals, achieve small victories and eliminatesdecision fatigue.

Here’s What to Do:

  1. Pick two or three exercises and do them every morning right when you wake up. Pick one from the Following:

Upper Body Exercise:

Push up; feet elevated push-up, chin up (get a simple, 30 dollar doorframe chin up bar), Pike push-up, and elbow tap push up

Trunk Exercise:

Mountain climber, plank, push up plank, side plank, glute bridge, bird-dog, elbow tap

Lower Body Exercise:

Bodyweight squat, split squat, step back lunge, forward lunge, lateral squat, toe-grab bodyweight squat, single leg RDL

  1. Perform the exercises in order for sets of 5-10 reps for five minutes without rest.

That’s it.

Take your morning pee and do a simple routine.

Why 5 Minute Micro-Routines Help you Build Muscle

Seven days per week for 5 minutes each adds up to a lot of additional training. At the end of the week, you’ll have busted out an additional 35 minutes of resistance training extremely dense microcircuits.

To quantify the volume: let’s say you do 45 push-ups during each workout.

In 30 days, that’s an additional 1,350 push-ups in a month.


If you did an additional 1,350 push-ups next month, would you be bigger and stronger?

Without a doubt you would be biggest, stronger, and consistently making progress, and that’s without taking your other training into account.

Wrap Up

You’re busy. I get that.

Still, there’s no excuse to completely abandon your training. You, me, and Richard Branson have the same 24 hours.

You CAN make time to make progress if you want it.

Dense, high frequency training is the best way to add muscle fast when you’re in a time crunch. More specifically, five-minute morning routines create tons of additional training volume for muscle growth while “winning small” each day to keep you on-track and engaged in your progress.

More importantly, these small circuits reinforce why you’re training in the first place, leading better consistency with your big training sessions.

Take action and get started.


P.S. How much are you getting from your current workouts?

Have you really changed your body and your life over the last six months, or even two years?

Most people jump from program to program. Others hit the same workout they’ve done since high school.

Neither is a good option.

A lack of variety never allows the body to change, while too much variety never allows you to get good at anything.

Rather than being disappointed despite your efforts, let me do the planning and coaching for you. I charge depending on your coaching package. I offer three separate tiers. There is something for every budget.

If you’re a serious action taker and ready to get results: let’s do this thing.

Go to Top