Simply put, motivation doesn't work for long, and isn't always going to be there. It is more of a wave that comes and goes. However, being consistent despite of these waves WILL get you to where you want to go. Show up on days where it's easy and go hard, show up on days where it feels impossible and take it easier. The continuous conscious effort of forcing yourself to go is something that will become a part of who you are and how you operate. If its 15 minutes of moderate effort or 60 minutes of intense effort, creating and maintaining the habit is going to become the motivation.

There are so many options of information, fad diets, fasting, and places to reach out for help that it can make starting a diet change extremely difficult. Start small and start sensible. If you haven't dialed in these 3 things, start here: 1) Water Intake - The common adage "8, 8oz glasses per day" simply isn't cutting it. Start with determining a realistic "goal weight". Your water intake should be AT LEAST 80% of that goal weight in ounces. For a male of 200lbs and a goal of 180lbs, he would have a goal to drink 144oz of water, Or more. For a female of 170lbs and a goal of 130lbs, she would have a goal to drink 104oz of water, or more. We are 60-70% water, it is the single most important substance in our bodies. Give your body what it needs to maintain itself, more water. 2) Lean Protein - Lean protein (roughly 10% fat or less) is essential to building muscle mass efficiently. Muscle is the organ of burning fuel and longevity. The more muscle you carry, the higher your metabolism will be, leading to increased fat loss. The more muscle you put on now, the more muscle you will have as you age. This might not seem important until you're struggling to put your own shoes on and the set of stairs in your house causes you to lose your breath. Prioritizing lean protein sources will naturally cut back on the amount of calories you consume daily. As an adult, aim for a bare minimum of 100g of protein/day. Increase this based on your size, I wouldn't recommend exceeding 270-280g of protein/day. 3) Habit of Tracking - This seems ridiculous, but this is the most effective first step in losing body fat. When you add in the additional action of writing (or tracking digitally) every piece of food you eat, it puts your decisions in front of you to read. From portion sizes to food quality, people naturally start to eat a bit cleaner, as long as they're being honest with their tracking. It will also allow you to notice patterns, adjust your eating appropriately, and give you a visual representation of all the work you've done. Nutrition change is something you normally won't see physical change from for a few months. So attaching a habit that allows you to see the little wins can be really beneficial to staying consistent with your goal.

This is a copy and paste of my recent response in the FAQs. The question was essentially asking if there was a way to decrease the burning sensation associated with sprinting long distances, the short answer yes. The long answer: I made a sprint program below, everything listed can to be done on a stationary bike to great affect. You could easily swap that with track sprinting and not have to change the intervals. This is based on a schedule where Monday, Tuesday, Thursday, and Friday are work/effort days, and Wednesday, Saturday, Sunday are days of rest/recovery/mobility). Day1: Speed Endurance Warm Up: 5-10m(ez) + 3x30s(90%):30s (5-10 minutes of an easy ride. Then complete 3 rounds of 30 second sprint at 90% effort, followed by a 30 second rest) Workout: 6x2m(85%):2m (6 rounds of 2 minutes at 85% effort, followed by 2 minutes of rest) 4x1m(95%):90s (4 rounds of 1 minute at 95% effort, followed by 90 seconds of rest) Cooldown: 5m(ez) Day 2: Threshold Tolerance Warm Up: 5-10m(ez) Workout: 4x8m(80%):4m(ez) 3x3m(95%):2m Cooldown: 10m(ez) Day off Day 3: Strength/Power Warm Up: 10m(ez) Workout: 8x30s(120%!):2m 6x1m(100%):90s Cooldown: 10m(ez) Day 4: Steady State Workout: 60-90m(65%) Focus: Steady tempo and easy breathing

How’s it going @John Kennedy goid connecting with ya! And happy to be here :) I have been in the fitness industry since 2017 🚀

Goal- I want to be able to sprint anywhere between 60m-400m without the effects of the lactic acid build up/the burning that cramps my legs and slows me down. How can I do this most effectively?