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It’s hard to write something related to Spring when there’s still snow on the ground here in Canada, but the season has officially started and it means another fresh start for a lot of us!

The warm breeze, radiant sun in the daytime, and blossoming trees just supercharge and motivate us to become more active. As it’s only a natural thing to clean out the old ways of Winter to make way for the new sunny days of Spring, so it’s also a great time to face our excuses for not getting fit and healthy! These excuses pile up just like the clutter we accumulate in our houses, garage, and even our cars during winter, but now it’s time to clean up!

What’s your excuse?

I don’t have the TIME.
Trust me, this is the most common one, and if you make this excuse, you’re definitely not alone!
You are busy, you tend to kids at home and bring them to school, you have meetings to attend, calls to make, social events to show up for, on top of doing the groceries, cleaning the house, mowing the lawn, changing your tires, and the list goes on.

Who’s got the time to exercise???

The question you should be asking yourself should not be “When will I have the time to exercise?” but “How can I MAKE TIME to exercise?” Trust me, I train people from different walks of life – from the company CEO who spend 12 hrs a day in the office, to the busy student dumped with schoolwork, to the super Mom with four growing kids.

The point is, everyone will have a reason to be the busiest person in the world. And it’s all about making time for what matters to you.

I don’t have the ENERGY.
I catch myself making this excuse as well! As a Personal Trainer, I start as early as 6:30am in the morning and end my morning shift around 12nn, take a few hours of break, and continue to my evening shift sometimes from 4 to 8pm.  You probably have a different schedule, but we both feel tired and exhausted after a long day of work!

The good thing is that Exercise improves your stamina and energy levels in the long run. You only need to take the first step. Start small and simple – add a couple of exercises to start off your day like jumping jacks or squats. Be consistent and see how your energy level spike up after a couple of weeks! Make sure you fuel your body of the right food and water, as well as get enough sleep to recover.

It will be tough in the beginning, but you will get tougher!

I don’t have the DISCIPLINE.
I did a simple Facebook survey in the past and this excuse makes it to the top three. When people make this excuse, it usually leads to a dead end. I mean, where can you get Discipline? You can’t just eat or drink something do be more disciplined. Maybe you can attend a 5-day seminar to be a more disciplined person, but it’s another time consuming thing.

Read this:
You don’t need DISCIPLINE to start a fitter lifestyle. You need a STRATEGY.”

The common problem is that people set too high of a standard for themselves to make a change. They want to reach a Big Goal, and they want to take a Big number of Big Steps when they start. If you do this, you will only feel overwhelmed, you’ll feel lost searching for the best big thing to do, and you’ll end up not doing anything at all and procrastinate.

The answer is to make a strategy with simple, doable steps that you can take to reach your goal. For example, instead of aiming to go to the Gym 5 times a week with a hectic schedule, start with committing to two, or plan a home workout in the weekend, or 10-minute walk during lunchtime.

Reaching these “mini-milestones” helps keep you motivated, which is another factor in maintaining your self-discipline. It’s not aiming low at all.
It’s about determining your steps toward your goal, making consistent daily efforts to overcome each step, and setting yourself up for success.

Long-term goals are great, but it’s the smaller, short-term milestones that will get you there.

NO MORE EXCUSES.
Accept that these things are only excuses. Make a clean sweep and toss them out! Everybody can make these excuses for avoiding a healthier and fitter lifestyle. The fit and healthy people you see around you chose to give up ANY excuse and just do it! That doesn’t mean it was easy for them. It just means that they figured out what was important for them, they took the first step to get stronger than their excuse, and they follow a strategy of small, doable steps that brings them closer to their goal.

You can do it, too!

>>> If you are done Spring Cleaning your excuses and are ready to start a fitter and healthier lifestyle, take the NEXT STEP here:
https://coachbillygoco.com/online-fitness-coaching/

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Christmas arrived early!

Posted: November 27, 2017 in Uncategorized

Christmas came early! 🎄🎊

A couple years ago, I finished a beta-course on Online Training 💪 with the hopes of being able to provide effective, affordable and customized training programs to more people around the world. I launched my own Online Fitness Coaching company shortly after finishing the course, training a number of clients 100% online.

That same course evolved into a recognized certification for Online Training – the first in the world – and soon I’ll be Certified . This would allow me to fully expand my reach and provide various Online Fitness Coaching services that are effective and cost-efficient, to people like you all over the world.

My Online Fitness Coaching spots are currently FULL, but I’ll probably open up more by the start of 2018. If you want to get in the waitlist, send me a PM and I’ll hook you up! 💪 

Coffee has been my go-to-drink since I first had my first cup when I was in high school. I drink coffee not just to wake me up in the morning, but also to keep my energy through the day, to complement my food, and even as a pre-workout! I drink coffee too much that my wife thinks coffee is equivalent to my water. I used to drink up to 6 to 8 cups of coffee when I was in University especially during sleepless nights of studying. Recently, I’ve been trying to reduce my coffee intake to 3 cups a day or less. 

It’s been my practice to brew my own coffee and bring it with me on a contigo container (or two). Brewing my own coffee saves me a lot of money compared to buying coffee every day from coffee shops. I understand love for coffee, but I don’t get how people can spend so much just from buying coffee from Tim Horton’s or Starbucks! Brewed coffee on the other hand is great for sharing and is a lot less expensive than asking other people to make pour you a cup.

My wife and I got one of the best gifts ever a few years ago – a Keurig k 700 hot brewer. Using a Keurig coffee maker is an easier and faster way to make coffee. It’s very useful on days I’m rushed, or when I just want to indulge myself in a single serving of a special flavoured k-cup. 

K-cups are of course costlier than ground coffee, but it’s worth the indulgence. What I actually don’t like about the Keurig pods is that they can be wasteful – imagine how many used pods go to the garbage each day! I love coffee, but I also love to keep our mother earth alive. The solution to this dilemma is to use Reusable Keurig Cups. There are many types out there, but I think I found the best one! Of course, Keurig has its own version of reusable K-cups (you can check them out here) but the brand dictates its price. I was able to purchase functional resuable K-cups from Amazon and they work great. 

They are the “Pureblue Brew Coffee Baskets” and you can get two pieces from Amazon for only $9.49. Check them out here. 


Now I only buy ground coffee bags of different flavours and I can choose which one I’d like if I only want a single Keurig serving. From the picture above, you can see I enjoyed a ‘Barako coffee,’ a coffee derived from the Liberica type which is stronger, bolder, but smoother and is rare in North America. 


The PureBlue Brew Coffee Baskets are easy and straightforward to use: open the container and pour a generous amount of grouns coffee of your choice, lock the lid and use it like any other K-cup. Just make sure there’s no coffee ground bits left around the rim so you can close it properly. Also, you only need to fill it about 3/4ths or less, depending on how strong you want the flavour in your coffee. They are also very easy to clean: simply scoop out the used coffee from the basket to your garbage, then submerge the reusable cup in a bowl filled with soapy water to make sure there are no leftover coffee particles, wash then rinse. 

You can order your “PureBlue Brew Coffee Basket” by clicking this link.


To more coffee cups! Enjoy!

>>> Thanksgiving Weekend Sale! Get “Exercise Essentials” for only $0.99 this Thanksgiving weekend! Only until October 12, 2016. Get your copy here NOW! http://amzn.to/2a3eLzQ <<<

Finally, my first ever e-book is out! I published it on August 2016 and recently released for only $9.99 USD. But you can read it for FREE if you have Kindle Unlimited! Check it out here: http://amzn.to/2a3eLzQ

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I have always been passionate about helping people achieve their goals to live healthier, fitter lives. I want to share my experience, time, effort, and knowledge to as many people as I can, and I have achieved this through my past and current job as a Coach, Trainer, and Owner of the Online Fitness Coaching company, “Fitness Coaching for Me.”  Now I can achieve that goal through this book and reach more people all over the world!

“Exercise Essentials” is the best manual for you if you are a beginner at the gym, or if you have been exercising for a while but want to level up your training! If you are a beginner to exercise, this e-book will guide you through detail about all the important things you need to know to exercise. If you have been exercising for a while already, you can still use this e-book to get your workouts to the next level! And it includes a 6-week sample workout that incorporates the principles discussed in the book. Download “Exercise Essentials” to your kindle, tablet, or smartphone and start reading so that you can reach your exercise goals Faster!

stock-footage-closeup-of-woman-tying-running-shoe-at-beachOne of the best things I am also proud of in this book is my collaboration with Coach Edsel Vengco. He was a former
long distance runner who tried Race-Walking in his last athletic year in University, and broke the record for both 5km and 10km events! Coach Edsel finished a Bachelor’s degree in Physical Education and is a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA), Performance Enhancement Specialist from the National Academy of Sports Medicine (NASM) and also a Certified Personal Trainer by the American Council on Exercise (ACE). Coach Edsel contributed a section to Exercise Essentials on how to use the “Run-Race Walk’ method to improve your cardiovascular endurance. This method is great if you are seeking to do cardio without putting too much pressure on your joints in the ankles, knees, and back while you start training! The technique you’ll learn from the Run-Race Walk method will also help you develop good form when you eventually get to run longer. Even if you are not a beginning runner, the Run-Race Walk method can help you improve your mileage in your running because the technique allows your body to sustain more energy through your run! So if you are thinking about getting into running or joining a marathon, download the e-book “Exercise Essentials” and get the 6-week strength training program, with the 6-week cardio guide based on the Run-Race Walk method! If you have been a runner for a few years now but want to improve your running form, you will also benefit from this book and be able to run longer, and even faster! Download “Exercise Essentials” through the link below:

http://amzn.to/2a3eLzQ

>> Thanksgiving Weekend Sale! Get “Exercise Essentials” for only $0.99 this Thanksgiving weekend! Only until October 12, 2016. Get your copy here NOW! http://amzn.to/2a3eLzQ <<<

 

If you are someone who is seeking to live a healthier lifestyle this year, this e-book is for you! Don’t worry, you don’t necessarily need to go to a gym to do the exercises included. There are ‘home exercises’ that you can do without needing to be at a gym! Of course, you can choose if you want to just start with the cardio guide, or the strength training, but you will reach your fitness goals faster if you try to do them both. If you have been working out and have reached a training plateau where you are not getting gains anymore, then it might be time to tweak your training. Read “Exercise Essentials” and see where you can make the necessary changes to your training routine, apply scientific exercise principles, and jump back to getting more gains.

The best part about this e-book is that you can read it for FREE if you have Kindle Unlimited! So just get your copy now, read on, and start exercising!

There’s only a few days left before Christmas! And if you’re like me who’s not a fan of shopping but wants to make sure that your friends and family knows you care this season, then you must have just started thinking about what gifts to give them for Christmas. Of course, you want your gift to be useful and meaningful and you wouldn’t want to just pick random stuff from the dollar store – and at this time I’m sure that all stores you’ll go to will be packed crazy with shoppers! Do not fret. Here are some Christmas Gift Ideas that would encourage your family and friends to be more active and healthy for the next seasons to come! You can order them straight from Amazon, which I just found to be awesome! Even in this busy season, their delivery service is still efficient and quick, and I got my gift orders in less than 5 days!
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Here are a few Christmas Fitness Gift Ideas for you (not in any relevant order):

1.) Fitbit Charge. fitbit charge

I’ve been using my Fitbit Charge for over a year now and I enjoy it! It tracks not just my runs (or walks) but also my sleep, weight, hydration, and nutrition. I really like the diet log feature where I can check how many calories there are in common foods and restaurants, so I track my calorie in way better. They just came out with a Fitbit with HR monitor, which I’m sure is more awesome!

You can get the Regular Fitbit Charge by clicking HERE without HR monitor.

or

You can get the Fitbit Charge with HR monitor HERE.

(PS: they also come in different strap colors. check it out!)

2.) Ab Roller. ab roller

If your family or friend have been going to the gym for a while now, or is planning to start a gym membership next year, then they will enjoy this one! The Ab Roller is a simple, portable, and fun equipment to use to work not just the core, but also the arms and shoulders! They can do many variations on this versatile equipment, but make sure you train with them!

Order the Ab Roller from Amazon by clicking HERE.

3.) Foam Roller: The Grid. roller

The Grid a better version of the humble Foam Roller to help cure the aches and pain of your recipient family or friend. They can use it even if they’re not frequent gym goers, and it might encourage them to try other training equipment for a change! Don’t forget to teach them how to use the foam roller properly!

Get the Grid from Amazon by clicking HERE.

4.) Grip Strengthener. Grip

As a Personal Trainer, I know how grip strength plays a large role in big lifts such as the presses and the Deadlift. Unfortunately, it’s something that is not worked on as often. This Grip Strengthener is a great gift for gym-goer-friends or family that they will definitely appreciate. Apart from that, they’re not too expensive to give!

Order the Grip Strengthener HERE and maybe get one for yourself, too!

5.) Online Fitness Coaching Package.

If you really want to encourage your loved one to get into Fitness, then ask them to try out the Online Fitness Coaching. Click this link for more details: Online Fitness Coaching.  They can easily follow monitored exercise programs and gradually reach an ideal fitness level that they desire. Send me a message or just follow the link HERE so we could talk how to start a program with your loved one.

 
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If you’re ordering from Amazon, they offer FREE SHIPPING for a minimum amount of order, so it might be better if you get multiple items at a time so that you don’t waste your money on shipping fees. Isn’t that awesome?

Enjoy your last-minute shopping!

We had our 3rd Trainers meeting today in the gym and as usual, our Fitness Director had another gimmick to make the meeting interesting and reward his trainers in simple ways. I won a Starbucks gift card on our first meeting for being the first one to submit a document he asked us to do. I waited for the right moment before using my Starbucks card and in the first week of November, Starbucks offered a Buy-One-Get-One deal! It was my first ever Starbucks coffee that I purchased by myself.

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Anyway, for this meeting we were asked to guess the number of M&M’s inside a jar he got from the dollar store. Maybe that’s his way of making us think about something – anything – during the meeting.

At the end of all the discussion, he asked each one of the trainers what our guess is.  One guessed as low as 260 and another guessed as high as 540. The correct answer apparently was 436.

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My guess was 450.

The victory was not in winning the jar of M&M’s, which most probably I won’t be enjoying, but it lies in being able to harness that long lost mathematical skill that I learned somewhere in high school. Yes kid, those weird math problems will have their practical application someday.

Lesson:
If I am your trainer, you can’t argue with me that I don’t count the reps correctly! :p

#LifeofaPersonalTrainer #nerdmode #mathskillz

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