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Trey Potter

👊I help busy people burn fat and get strong ⏩Online & In Person Personal Training ⏬Click here to get started

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Be more concerned about your trajectory than where you're at. - Your actions in the past got you here. Your actions today and tomorrow determine where you're going to end up. - So what are you doing today to build the future you want? - Drop a 🔥in the comments if you're doing work today! - #fitness #mindset #motivation #bettereveryday #betterbydesign#deadlift #strongest #fitdad #busydad #strength #onlinecoach

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Let's talk cardio 🚶 ⠀ -⠀ You're going to be doing a couple different kinds of cardio in your #dadsformation journey. They're all useful, but what's best and when?⠀ -⠀ 🐌 First, there's the one that I think is the most important, which is called NEAT. NEAT is non-exercise activity. Basically just being active throughout the day. It helps you burn extra cals without dedicating more time to the gym. Tracking your steps can be useful to make sure you're not being sedentary for long chunks of your day. Shoot for 10k/day to make sure you keep moving. ⠀ -⠀ 🏃 Next is the good ol' slow, long distance cardio. The kind where you get your heart rate up a big and keep there for 20-60 minutes. Nothing crazy intense, just getting a good sweat going. This type of cardio will help burn calories, but it's effects on lowering stress, improving recovery, improving digestion, and improving your mood and brain function are far more valuable in my opinion. 2-3 sessions of 20-60 minutes is plenty here. -⠀ -⠀ 🏋️ Last is everyones favorite: Intervals. Intervals a great tool but they're not used very well. Yea, they'll help you burn some extra calories. But remember that they're also very stressful. This can be good or bad depending on the person. If you're someone who's always on the go and stress levels are always fairly high, you don't need a ton of these. Keep the work intervals short (:05-:15 seconds) and the rest intervals long (:30 seconds - 1 minute) for just a few rounds as a finisher on strength training days. ⠀ -⠀ Personally I like throwing on my weight vest and walking for my longer, slower cardio sessions and some kettlebell swings or airdyne for my intervals. What's your favorite?⠀ -⠀ #transformation #fitness #cardio #weightloss #fatloss #mood #digestion #recovery #neat #walk #run #swim #bike #hike #apexparent #dadgetsfit #leadfromthefront #actanonverba #exnihilonihilfit

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1.5 mile hike with a 32# weight vest. Get up and get after it. - #dadsformation #cardio #hike #weightvest #getitdone

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My @jockowillink post for the day 😄 - Get up and get after it. Too many people use the excuse that they don't have enough time. Guess what, you do. Get up and get the important stuff done your dat gets wrecked. - #dadsformation #timemanagement #jocko #disciplineequalsfreedom #fitness #workout #gogetthatworm #fitspo

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Whenever I'm short on time I nearly always default to complexes and ladders to get as much high quality work in as I can. Try this as a finisher or short workout when you're time crunched. ⠀ -⠀ Set a ⏲️ for 10 Minutes. Do as many rounds of this as possible in 10 minutes. ⠀ ⠀ Unilateral Kettlebell Complex⠀ 1) 1 Arm Swing x 3 reps⠀ 2) 1 Arm Clean x 3 reps⠀ 3) 1 Arm Front Squat x 3 reps⠀ 4) 1 Arm Overhead Press x 3 reps⠀ Do all 4 exercises on one side before switching hands. Do both sides before you put the bell down. ⠀ -⠀ What's your go-to workout when you're short on time?⠀ -⠀ #fitness #fitfam #workout #complexes #ladders #kettlebell #swing #clean #squat #press #fatloss #weightloss #density #timedsets #onlinecoach #dadsformation

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🍽️ Let's Talk Diet 🍽️ ⠀ -⠀ A truly effective nutrition plan has the two A's: Accounting and Accountability⠀ -⠀ Accounting: This is how you're tracking how much and what you eat. This might be actually weighing and measuring everything with a scale and logging it in MyFitnessPal, or it could be using a hand to measure portions and keeping a photo log in YouAte. ⠀ -⠀ Accountability: Now that you have a plan for what you should be doing, did you actually do it? That's where having a coach comes in. You need someone who's going to hold your feet to the fire and push you to be better. We're also here to help you troubleshoot things when they're not working and give you epic high fives when you execute and it does. ⠀ -⠀ What's your biggest nutrition struggle?⠀ ⠀ #diet #apexnutrition #fatloss #weightloss #busydad #fitdad

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I ❤️ me some @strongeru . ⠀ -⠀ This quote really struck me because I get soooo many questions from people about how to stay motivated. The truth is, you're not going to. ⠀ -⠀ Just like the tide, motivation comes and goes. It's great for getting stuff done when it's around, but you can't live life from one motivated moment to the next. ⠀ -⠀ Set realistic daily actions and cultivate the discipline to get them done. Keep it simple because simple gets done. That's your beach. It's always there and you know that you'll reach your goals at the end of you just keep going. -⠀ Drop a 💪🏽in the comments if you're committed to crushing your goals this year!⠀ -⠀ #strongeru #motivation #diet #mindset #changeyourlife #simplegetsdone #personaltrainer #onlinecoaching #apexlife #rowtheboat

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👏 4 Steps to Crushing Your Goals in 2019 👏 ⠀ -⠀ This isn't just about your waistline. This is about leveling up your entire life. ⠀ -⠀ 🔑 1. Start with a vision. There will two parts to this. The first is long term (12 months), the second is short term (12 weeks). In as much detail as possible, write down what your life WILL be like 1 year from now. I want to see something about your health, your job, your family, and your hobbies. ⠀ -⠀ Now break that down. What's step 1 to achieving that? This will make up your 12 week goal. What do you need to do NOW that will put you on the trajectory to get to where you want to go? What actions do you need to take every day?⠀ -⠀ 🔑 2. Now you assess the roadblocks. What's getting in the way or will get in the way? How do you address those obstacles. This is where you really have to take ownership of your situation. Some obstacles are totally legit, but most of us have a mile long list of excuses we've used to justify not chasing our goals. That ends now.⠀ -⠀ 🔑 3. Build your toolbox. What do you need to be successful? This is where you really address the roadblocks. Maybe you need to build your cooking and planning skills. Maybe you need to hire a trainer to learn what to do in the gym. Maybe you need to invest in some equipment to have at home. Or maybe you need to take ownership of your time so that you can get done what has to get done. What ever it is, find the tools you need. ⠀ -⠀ 🔑 4. Get some accountability. No matter how motivated you are right now, it's going to fade. At that point you need someone or a group to lean on to make sure you're taking action. Motivation will always fail you when you need it the most. That's where discipline, planning, and accountability keep you going. ⠀ -⠀ Drop a comment and let me know what your 2019 goals are! - #apexlife #apexsc #onlinecoaching #onlinepersonaltrainer #fitdad #busydad #diet #nutrition #simplegetsdone #apexnutrition #accountability #fatloss #weightloss #coaching #accountability #getitdone #goals #vision

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📍 It's Officially Fat Loss Season 📍 ⠀ -⠀ Cardio and workouts get a lot of love but the bedrock of your fat loss goals is your nutrition. 👏 ⠀ -⠀ Two of my favorite tools to stay consistent with my diet is my Magic Bullet and my grill. Why? Because with the Magic Bullet I can whip up some Super Shakes that fit what I need, taste great, and keep me full for hours. I love my grill because it literally makes everything taste better and I can cook all my food for the week in one shot. ⠀ -⠀ What are you doing to to keep your diet consistent this year?! ⠀ 🤜🏻 Drop a comment below!⠀ -⠀ #apexlife #apexsc #onlinecoaching #onlinepersonaltrainer #fitdad #busydad #diet #nutrition #simplegetsdone #apexnutrition #accountability #fatloss #weightloss #coaching #accountability #getitdone

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💥Get Moving💥⠀ -⠀ Everything you do creates momentum.⠀ -⠀ Taking action towards meeting your goals creates a positive momentum that makes helps you stay the course when things get rough.⠀ -⠀ Perpetually awaiting and "researching" without ever doing anything creates a negative momentum that makes it harder to get started.⠀ -⠀ Action makes you feel powerful and in control. Waiting makes you feel powerless. ⠀ -⠀ Be powerful & take action!⠀ -⠀ What are you going to do to start taking action towards your goals?⠀ ⠀ #apexsc #apexlife #action #motivation #fitness #fitspo #mindset #mentality #5secondrule #busydad #fitdad #onlinecoaching #personaltrainer

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Working out with your kids is never dull 😂 - 1) Airdyne x 10 cal 2) MB Over The Shoulder x10 10 minutes, just keep moving - When I have the kids at the gym there is no way I'm going to be able to train without them, so workouts get modified to fit what we can do together 💪 - #strongertogether #fitdad #fitfam #cardio #getitdone #kids #workout #parents #apexlife

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Shake #3 of the day. Besides a couple 100 calorie packs of nuts, I haven't had any solid food today. - Why? Because sometimes you have to make it so simple you can't screw it up. I'm mentally pretty drained and if I'm in the kitchen more than a couple minutes I'll start rummaging like a grizzly bear in a campsite dumpster. - So instead of that I opted for a few shake today instead. This one was spinach, pumpkin, Greek yogurt, and protein powder. Looks bad, tastes great 😉 - #diet #nutrition #fatloss #motivation #Supershake #protein #yogurt #pumpkin

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👊 Stop wishing and start working 👊 - Drop a comment below and let me know what your goals are for 2019! - #goals #mindset #plan #fitness #fatloss #buildmuscle #workout #diet #food #bettereveryday #betterbydesign #apexlife #FitnessMotivation

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#tbt A little over a year apart. - We've come a long way and we're not done yet! - #apexsc #bettereveryday #betterbydesign #personaltraining #onlinecoach #fitness #diet

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Cool meal tracking app I heard about on the Vigor Life Podcast called YouAte. - It's a photo food log that lets you select whether meals were 'on or 'off' the path to your goals, plus you can log several other variables very quickly. Definitely my current non-macro food tracking app. - #diet #nutrition #fatloss #weightloss #foodlog #awareness #vigorlifepodcast #bettereveryday #betterbydesign

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Master the basics. Doesn't matter if it's your diet, training, or some other aspect of your life. Take the time to get really good at it. - This will be a SLOW process, but it lays the foundation for faster progress later. - Crawl ➡Walk➡Run - Drop a 👊 in the comments if 2019 is going to be your year! - #quote #slow #smooth #fast #motivation #mindset #wecrushwednesdays #apexsc #apexlife #personaltraining

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