I remember it like it was yesterday.

It was a Saturday in April, 74 degrees. I was wearing my lucky 49ers shirt, having just woken up from 8.5 hours of sleep. The night before, my Lakers beat the Supersonics. My stress levels were next to nothing. Every joint in my body felt like a million bucks.

I remember sipping on a cup of finely-brewed green tea…no, it was 2 cups. And then 2 hours later, at 9:49, I went in to the studio, and it happened.

Weights and personal records were flying left and right. I can’t remember the playlist, but let’s just say “it was a good day”

….now how many times has that happened in the past, say, year or two? Be honest.

I can probably count them on one hand.

Every workout is not going to be a 49 on a scale of 1-10. Some will be, but they’re as rare as an ice cube in the Sahara. Or actual Ice Cube in the Sahara. So how does anyone get results?

Results are more about consistency than anything. Nowadays we’re flooded with images of the girl or guy next door hitting a new PR or dropping 15 lbs on every social media feed we come across. But even those stories are not an overnight success. What you see online comes after months and years  of hard work. Because working out is similar to punching the clock at your job. Most days, you just have to show up, do what you can for the time you’re there, and reap the paycheck when it comes.

Punch the Clock Workouts- You show up and it’s not your best or worst workout. The magic is actually here, believe it or not. These are the workouts you really need to be tracking over time.  It is hard to believe because you have never seen a youtube video featuring a “punch the clock” workout! They don’t make memes about these workouts. It is not something that is marketed in the fitness industry, because, well, it is not very exciting. To be honest, like most people, I am never going to show you my punch the clock workouts.

If you are new or getting back into the swing of things please don’t try to be a superhero in your first week. — You need to build a foundation with good technique and set (realistic) goals around showing up to earn the right to have a superhero workout. YOU ARE A SUPERHERO IN MY EYES FOR FINALLY GETTING OFF THE COUCH. You just took a huge step that the majority of Americans don’t even do. GIVE YOURSELF CREDIT if you have done this! The atmosphere at most gyms only work for people who are already in shape!

The ratio of your superhero workouts (and even punch the clock workouts)  will go down drastically if you are trying to go “beast mode” every single day. — Your body needs time to recover. Whenever I see people adding a ton of workouts I make sure they designate some days as “light” days where the expectation is to just keep it moving. There is a reason some sessions are harder than others!

Don’t Forget the Boring Stuff

Take the time to build a strong foundation centered around habits. Stop falling for overnight success traps. The time to build a strong foundation is longer than a month people! If your child decided to drop out of school after a semester or year what would you say? I see people every day who are right there….and then quit!!! Nothing upsets me more than to see people who have gone from doing nothing to being on pace for a life transformation, quit.

*People who are successful find a way to make complex things very simple. A successful transformation is not complicated at all. It just  requires a ton of patience and hard work. If someone is making it seem like they have the “secret” to solve this “complicated” issue  they are a scam.

What should I do on my off days? I get this question all the time and the person is expecting me to say  “run 5 miles, do 200 pushups, and then do 1000 crunches so the lower abs start to show.” I tell them “you need to go for a walk, use the foam roller, plan your meals, do some flexibility work, and then lets set up a time to talk over your specific cardiovascular/conditioning plan.” They do not like this. They would rather walk  500 miles, and then walk 500 more, just to be the person that walks 1000 miles, to justify the pizza and beer. THE MAGIC IS IN DOING WHAT YOU ALREADY KNOW YOU SHOULD BE DOING! THIS IS HARD. THIS IS THE MAIN REASON YOU NEED US TO HOLD YOU ACCOUNTABLE TO DOING THEM!!

As we go through the holidays, make sure you get your workout in when it’s 20 degrees outside, dark, and your bed is feeling better than comfort food by the fireplace. Show up and do something. Just get out of bed and walk in the gym doors. Remember your goals, even on the days it feels like you’re just punching the clock. Your paycheck is on the way.

If you’re interested in making  changes that last below are a few ways to get started!

Our Special offer – $90 for 30 days with no contract

Unlimited Group Personal Training Sessions +

Precision Nutrition Consultation +

One on One Assessment /Consultation 

Our Red Light Green light system to prevent injury 

Level System for Complete Beginners to those with more experience 

Accountability Check ins when you miss 

Home workouts 

Fun Individualized workouts

Personal Coach that you can text at any time with questions (757 589 7028)

Free Book

No contract options. Try before you sign up. No pressure sales. No more signing up for a gym that you will never use, that provides no guidance. No more large group classes that do a better job of causing injuries than getting results. No more overnight certified trainers, sales experts,  and fitness models who can NOT Coach you to RESULTS! 

Start off with the no charge one on one success session so you can see how we are different from a big commercial gym or “large group class.” Learn about our 3 different services …Group Personal Training, Semi Private Training, and one on one training! Email or text 757 589 7028 to learn more! 

Not Local ? Too Busy? Or Interested in our Nutrition Coaching Services. Check out our link below and schedule your FREE CONSULTATION => https://procoach.app/detric-smith

Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Coach


P.S=> I will be dancing with the Williamsburg Stars! This amazing event benefits Big Brothers Big Sisters and Literacy for Life! Consider coming to the event or making a donation => https://williamsburgstars.com/campaigns/detric-smith/