Holiday snacks laced with trans-fat and simple sugars should be out of the picture by now. But is it necessary to give up all forms of indulgence?
Giving up tasty treats may sound good on paper, but do you really want to live so stringently? Such rigidness is more likely to create a binge down the road than to get you to your goal. Better to anticipate dessert cravings, and prepare accordingly.
Bring some healthy dessert options home with you from the grocery store so that you can be satisfied and stay healthy!
A choice favorite: “the bodybuilders’ dessert,” otherwise known as mixed frozen berries.
Frozen berries are cold like ice cream, tasty like frozen yogurt, and full of anti-oxidants. Enjoy them unthawed after dinner as an alternative to ice cream.
The “bodybuilders’ dessert” can be purchased in the freezer section of your favorite grocery store. At Costco you can pick up four pounds (nearly 15 servings of fruit) for less than eight dollars!
For more flavorful dessert options less than 100 calories check out: http://www.sparkpeople.com/resource/slideshow.asp?show=6.
Sunday, December 28, 2008
Sunday, December 21, 2008
Give Beyond Yourself
It’s better to give than to receive, no other season says it better than the holiday season.
It’s about being self-less.
After winning eight gold medals in Olympic Swimming Michael Phelps remarked “This was about something way bigger than any personal accomplishment… [it was] to elevate swimming’s place in the American sports landscape.
Phelps is a great swimmer, but his impact transcends his own self interest because he acts selfless.
Most fitness goals (particularly new-years resolutions) are established on selfishness.
Selfishness wants to build bigger muscles or a trimmer waistline, but also wants every other waning desire that comes about.
Selfish motives dissipate your energy and deter you from the road to your goals.
So; how can your personal health habits become a selfless gift to someone else?
Here are three hints:
*Childhood obesity portends more sickness and shorter lives for today's youth.
*98 percent of kids' meals in chain restaurants do not meet fundamental nutrition standards– they're way too high in salt, calories, or saturated fat! (How about at home?)
*Increased numbers of children have high blood pressure, high cholesterol, and type 2 diabetes– all results of excessive weight.
This season, begin to give the gift of good health by encouraging sound nutrition for your kids, getting children involved different types of aerobic activities, and most importantly by making a resolution now to set a positive example for your children to follow.
In the coming new-year will your family be an excuse or a reason?
It’s about being self-less.
After winning eight gold medals in Olympic Swimming Michael Phelps remarked “This was about something way bigger than any personal accomplishment… [it was] to elevate swimming’s place in the American sports landscape.
Phelps is a great swimmer, but his impact transcends his own self interest because he acts selfless.
Most fitness goals (particularly new-years resolutions) are established on selfishness.
Selfishness wants to build bigger muscles or a trimmer waistline, but also wants every other waning desire that comes about.
Selfish motives dissipate your energy and deter you from the road to your goals.
So; how can your personal health habits become a selfless gift to someone else?
Here are three hints:
*Childhood obesity portends more sickness and shorter lives for today's youth.
*98 percent of kids' meals in chain restaurants do not meet fundamental nutrition standards– they're way too high in salt, calories, or saturated fat! (How about at home?)
*Increased numbers of children have high blood pressure, high cholesterol, and type 2 diabetes– all results of excessive weight.
This season, begin to give the gift of good health by encouraging sound nutrition for your kids, getting children involved different types of aerobic activities, and most importantly by making a resolution now to set a positive example for your children to follow.
In the coming new-year will your family be an excuse or a reason?
Monday, December 1, 2008
That One Thing
If there were just one exercise you could do for the rest of your life what would it be?
Would you like to ski, swim, play tennis or just bang weights forever? Well, one physical exercise that can greatly benefit your health and wellbeing at any age; but particularly as you mature, is stretching. Stretching is one of the best things you can do to maintain a healthy lifestyle.
In school students are taught the popular stretches like the hurdlers stretch or a seated groin stretch. However, these may not be the most useful stretches for you. When it comes to optimal performance you need to stretch specifically where your tightest muscles are. The best way to know which muscles need stretching in your body is to consult a professional who understands how to asses muscle imbalances, and who can help you create a program.
A tough fitness fact is that short bouts of activity (3-8 weeks) will seldom produce meaningful results. If you are going to see change then you must commit to the long term… period. This goes for stretching as well as lifting, running, swimming, or any other activity for that matter. Nothing worth having comes easy.
Stretching is actually very easy to do; the problem is that it’s also easy not to do. All you need are 5-8 key stretches that you do after each workout for 20-30 seconds each. If you’re above 65 years old you should hold your stretches for about 60 seconds.
Does eight minutes maximum per session sound like too much time? Ok… how much time do you spend talking during your workout? How hard would it be to turn talk time into stretch/talk time? Find or make a friend as you stretch… you can open up the conversation by talking about how great it is to do!
Would you like to ski, swim, play tennis or just bang weights forever? Well, one physical exercise that can greatly benefit your health and wellbeing at any age; but particularly as you mature, is stretching. Stretching is one of the best things you can do to maintain a healthy lifestyle.
In school students are taught the popular stretches like the hurdlers stretch or a seated groin stretch. However, these may not be the most useful stretches for you. When it comes to optimal performance you need to stretch specifically where your tightest muscles are. The best way to know which muscles need stretching in your body is to consult a professional who understands how to asses muscle imbalances, and who can help you create a program.
A tough fitness fact is that short bouts of activity (3-8 weeks) will seldom produce meaningful results. If you are going to see change then you must commit to the long term… period. This goes for stretching as well as lifting, running, swimming, or any other activity for that matter. Nothing worth having comes easy.
Stretching is actually very easy to do; the problem is that it’s also easy not to do. All you need are 5-8 key stretches that you do after each workout for 20-30 seconds each. If you’re above 65 years old you should hold your stretches for about 60 seconds.
Does eight minutes maximum per session sound like too much time? Ok… how much time do you spend talking during your workout? How hard would it be to turn talk time into stretch/talk time? Find or make a friend as you stretch… you can open up the conversation by talking about how great it is to do!
Reap the Rewards of Rolling
Foam Rolling, the newest prescription anti-depressant
Imagine that rolling your body across a little blue tube, i.e. a “foam roller”, can reduce anxiety. Preposterous; isn’t it. If anything the sheer embarrassment of sprawling across the gym floor twisted up like a pretzel on some strange blue tube should INCREASE your anxiety! Added to which the indignant expressions on your face when you hit your trigger point (which you know your on when if feels like someone is squeezing your leg with a pair of needle nose pliers)!!! But; according to a recent article produced by the National Academy of Sports Medicine, foam rolling regularly can “decrease feelings of anxiety and fatigue.”
Foam rolling is a relatively mainstream method of inducing what experts call “ischemic compression” on the body. Some doctors, chiropractors, and massage therapists have been using this type of compression for years to reduce pain in the body (although through other tools than a foam roller). This type of compression works to alleviate pain by diminishing the effects of trigger points (active or latent) within the body.
The “pain receptors” in your body (interstitial receptors and ruffini endings) that indicate a trigger point have recently been proven to do much more than just indicate pain. The receptors themselves have autonomic functions within the body that include changes in heart rate, blood pressure, and respiration.
The following are examples of how foam rolling can greatly decrease the overall effects of stress (emotional or physical) on the human movement system:
Foam rolling reduces internal pressure on the muscle and increases blood flow. Blood flow brings about more oxygen and nutrients, removes waste bi-products, and facilitates tissue repair.
Foam rolling makes for a more uniform density throughout each muscle group thereby increasing the way your muscles work with each other in the body. This in turn translates into fewer faulty muscle contractions, making you more physically coordinated and less prone to injury.
Foam rolling builds humility and character by making you flop around the floor like a fool.
AND
Foam rolling can actually lead to better oxygen content in the blood and better respiration which can decrease feelings of anxiety and fatigue.
Foam rolling really does give credence to the saying that “sometimes you have to go through hell to get to heaven!” Once you make rolling a habit, though, it’s really not that bad. Considering all the good that rolling can bring should encourage you to add rolling to your stretching routine. Find one trigger point in each muscle you stretch before you stretch that muscle, and reap the rewards of rolling!
Imagine that rolling your body across a little blue tube, i.e. a “foam roller”, can reduce anxiety. Preposterous; isn’t it. If anything the sheer embarrassment of sprawling across the gym floor twisted up like a pretzel on some strange blue tube should INCREASE your anxiety! Added to which the indignant expressions on your face when you hit your trigger point (which you know your on when if feels like someone is squeezing your leg with a pair of needle nose pliers)!!! But; according to a recent article produced by the National Academy of Sports Medicine, foam rolling regularly can “decrease feelings of anxiety and fatigue.”
Foam rolling is a relatively mainstream method of inducing what experts call “ischemic compression” on the body. Some doctors, chiropractors, and massage therapists have been using this type of compression for years to reduce pain in the body (although through other tools than a foam roller). This type of compression works to alleviate pain by diminishing the effects of trigger points (active or latent) within the body.
The “pain receptors” in your body (interstitial receptors and ruffini endings) that indicate a trigger point have recently been proven to do much more than just indicate pain. The receptors themselves have autonomic functions within the body that include changes in heart rate, blood pressure, and respiration.
The following are examples of how foam rolling can greatly decrease the overall effects of stress (emotional or physical) on the human movement system:
Foam rolling reduces internal pressure on the muscle and increases blood flow. Blood flow brings about more oxygen and nutrients, removes waste bi-products, and facilitates tissue repair.
Foam rolling makes for a more uniform density throughout each muscle group thereby increasing the way your muscles work with each other in the body. This in turn translates into fewer faulty muscle contractions, making you more physically coordinated and less prone to injury.
Foam rolling builds humility and character by making you flop around the floor like a fool.
AND
Foam rolling can actually lead to better oxygen content in the blood and better respiration which can decrease feelings of anxiety and fatigue.
Foam rolling really does give credence to the saying that “sometimes you have to go through hell to get to heaven!” Once you make rolling a habit, though, it’s really not that bad. Considering all the good that rolling can bring should encourage you to add rolling to your stretching routine. Find one trigger point in each muscle you stretch before you stretch that muscle, and reap the rewards of rolling!
Sunday, November 9, 2008
The case for isloating movements
Why should you care about “optimal movement?”
Many people are both secretly and openly frustrated with the inability to see change in their bodies. Part of the reason that even the most devoted “gym rat” can plateau is that they are relying on the same old movement patters used since birth. Faulty muscle recruitment patterns can “skip” the muscles they really want to develop and instead; by using the path of least resistance, develop other muscles which may not be as important.
Performing challenging new exercises with good form is like skiing. When done by an expert, both new exercises and skiing can seem graceful and harmonious. When done by a beginner both are awkward and slow.
Learning to ski is one of the most humiliating activities an adult can take part in. After all, an adult has been walking for a long time. She knows where her feet are, how to move one foot in front of the other to get somewhere. But her old movement won’t do anymore, as soon as she straps skis on her feet it’s like learning to walk all over again. She stumbles to the chair lift, slipping and falling before even getting onto the mountain. She may get her skis crossed, slip and fall again and again before lumbering back to her feet and flopping right back down face first into the powder.
Even the best instructor seems at first to be of no help. The ease with which the instructor performs the actions she says are simple (but that the student secretly believes are impossible) is almost insulting. How can you remember everything the instructor says to remember? Bend your knees. Look downhill. Keep your weight on the downhill ski. Keep your back straight but nevertheless lean forward. The commentary seems endless – how can you think about all that and still ski!?!?
The point about skiing; of course, is that to be a great skier you cannot focus on each individual movement of every part of your body. The acts should blend naturally and gracefully as you simply make your way down the hill – avoiding other skiers and following a smooth line. You must learn to forget the separate acts in order to perform all of them, or any of them in unison! But in order to perform the separate acts in unison you must first learn them individually! Only when you take command of each individual movement are you ready to put them all together. This is exactly the case with mastering new exercise techniques. You need to isolate muscles first, give them time to develop and then begin to move your whole body in a more efficient and functionally sound manner.
When you are done with your lessons; and have become a proficient skier, the skill of skiing will have been attained. Your new skill; however, will be of little use unless you are in your ski boots. But you are always in your body! With the right exercise program you can become not only a better skier; but a better golfer, soccer player, or any other sport for that matter! You will have attained a balanced body and knowledge of how to use it. By so doing you will be less prone to injury, and seem to have more energy because you have become more efficient with every move of your body.
Many people are both secretly and openly frustrated with the inability to see change in their bodies. Part of the reason that even the most devoted “gym rat” can plateau is that they are relying on the same old movement patters used since birth. Faulty muscle recruitment patterns can “skip” the muscles they really want to develop and instead; by using the path of least resistance, develop other muscles which may not be as important.
Performing challenging new exercises with good form is like skiing. When done by an expert, both new exercises and skiing can seem graceful and harmonious. When done by a beginner both are awkward and slow.
Learning to ski is one of the most humiliating activities an adult can take part in. After all, an adult has been walking for a long time. She knows where her feet are, how to move one foot in front of the other to get somewhere. But her old movement won’t do anymore, as soon as she straps skis on her feet it’s like learning to walk all over again. She stumbles to the chair lift, slipping and falling before even getting onto the mountain. She may get her skis crossed, slip and fall again and again before lumbering back to her feet and flopping right back down face first into the powder.
Even the best instructor seems at first to be of no help. The ease with which the instructor performs the actions she says are simple (but that the student secretly believes are impossible) is almost insulting. How can you remember everything the instructor says to remember? Bend your knees. Look downhill. Keep your weight on the downhill ski. Keep your back straight but nevertheless lean forward. The commentary seems endless – how can you think about all that and still ski!?!?
The point about skiing; of course, is that to be a great skier you cannot focus on each individual movement of every part of your body. The acts should blend naturally and gracefully as you simply make your way down the hill – avoiding other skiers and following a smooth line. You must learn to forget the separate acts in order to perform all of them, or any of them in unison! But in order to perform the separate acts in unison you must first learn them individually! Only when you take command of each individual movement are you ready to put them all together. This is exactly the case with mastering new exercise techniques. You need to isolate muscles first, give them time to develop and then begin to move your whole body in a more efficient and functionally sound manner.
When you are done with your lessons; and have become a proficient skier, the skill of skiing will have been attained. Your new skill; however, will be of little use unless you are in your ski boots. But you are always in your body! With the right exercise program you can become not only a better skier; but a better golfer, soccer player, or any other sport for that matter! You will have attained a balanced body and knowledge of how to use it. By so doing you will be less prone to injury, and seem to have more energy because you have become more efficient with every move of your body.
Sunday, November 2, 2008
No Weights, No Time, No Problem
Can you meet your goals with no machines? Undoubtedly yes. You have the two most important machines with you at all times; your body and your mind. Whether you are on the road, at home, or on a county park walking trail you have all you need to get results.
When all you have to work with is a floor, a wall, and maybe 20 minutes to spare you are going to have to throw out all the bells and whistles. Forget about running a perfectly executed program, go back to basics.
Equipment free workouts:
Beginner:
Step Ups and pushups
1 minute left leg step (max reps)
1 minute right leg step (max reps)
1 minute wall Pushups (max reps)
1 minute rest
*Repeat 1 to 3 times; then follow some of the core exercises that are attached.
Experienced:
300 squats
200 situps
100 pushups
*Sound too tough? Set aside 20 minutes and try to get as many rounds of 30 squats, 20 situps, and 10 pushups as you can. After just 10 rounds your done, and you’ve burned some serious calories.
Bored with squats? Follow the following guidelines for activating your quads on a lunge.
Lunge Tips:
1) Find a wall.
2) Put your left big toe right against the wall and kneel down on your right knee.
3) Put your left knee against the wall, make and keep contact.
4) Check both legs to make sure that there is about a 90 degree angle.
5) Use your left leg only to press your body up and over your left foot. (repeat)
For more information on exercises you can do at home or on the road check out the attachment.
It’s hard to be motivated outside of the gym. So if you don’t feel like exercising then just tell yourself “I’ll start with a warm up… and if I’m warmed up and I still don’t feel like exercising then I don’t have to.”
When all you have to work with is a floor, a wall, and maybe 20 minutes to spare you are going to have to throw out all the bells and whistles. Forget about running a perfectly executed program, go back to basics.
Equipment free workouts:
Beginner:
Step Ups and pushups
1 minute left leg step (max reps)
1 minute right leg step (max reps)
1 minute wall Pushups (max reps)
1 minute rest
*Repeat 1 to 3 times; then follow some of the core exercises that are attached.
Experienced:
300 squats
200 situps
100 pushups
*Sound too tough? Set aside 20 minutes and try to get as many rounds of 30 squats, 20 situps, and 10 pushups as you can. After just 10 rounds your done, and you’ve burned some serious calories.
Bored with squats? Follow the following guidelines for activating your quads on a lunge.
Lunge Tips:
1) Find a wall.
2) Put your left big toe right against the wall and kneel down on your right knee.
3) Put your left knee against the wall, make and keep contact.
4) Check both legs to make sure that there is about a 90 degree angle.
5) Use your left leg only to press your body up and over your left foot. (repeat)
For more information on exercises you can do at home or on the road check out the attachment.
It’s hard to be motivated outside of the gym. So if you don’t feel like exercising then just tell yourself “I’ll start with a warm up… and if I’m warmed up and I still don’t feel like exercising then I don’t have to.”
Tuesday, October 28, 2008
Fitnss Hibernation
Winter is approaching, but that doesn’t mean that your desire to live a healthy lifestyle needs to go into hibernation.
If you’re looking to gain weight this winter, stop reading right now. Otherwise; it’s time to get prepared, because you're about to be tempted.
Your first challenge will come with the trick or treat temptations. Next; a holiday that revolves around eating. Then winter hits and, statistically speaking, clothing layers pile on while visits to the gym dwindle. By the time that the Christmas party season is in full swing you’ve been bombarded with more reasons than any other time of year to avoid your health. “Just put it off” you hear, “New Years is around the corner and your resolutions can start then.” The problem is that with this mindset, you could spend until tax day struggling to get back to where you are right now.
Have fun and enjoy the season. Take advantage of all the extra fun and networking opportunities that this time of year can bring. Just don’t forget that success is a choice you make. A choice you make continuously throughout each and every day.
Remember that your choices:
-In a day will shape how you feel.
-In a week will shape how committed you are to your goal.
-In a month will shape how close you get to that goal (or blow right past it!!!).
-In a year will shape your business associations, your personal convictions, and your relationship with your family.
-In a lifetime will shape the legacy you leave behind you… your longevity, your risk factor of stroke, osteoporosis, heart attack, and cancer; and of course your impact on future generations.
Oh, and by the way… let your New Year’s resolutions fantasies go, everyone knows that they're more likely to fail than to succeed. If you are to resolve to anything then resolve now to start the New Year in better shape than last year.
If you’re looking to gain weight this winter, stop reading right now. Otherwise; it’s time to get prepared, because you're about to be tempted.
Your first challenge will come with the trick or treat temptations. Next; a holiday that revolves around eating. Then winter hits and, statistically speaking, clothing layers pile on while visits to the gym dwindle. By the time that the Christmas party season is in full swing you’ve been bombarded with more reasons than any other time of year to avoid your health. “Just put it off” you hear, “New Years is around the corner and your resolutions can start then.” The problem is that with this mindset, you could spend until tax day struggling to get back to where you are right now.
Have fun and enjoy the season. Take advantage of all the extra fun and networking opportunities that this time of year can bring. Just don’t forget that success is a choice you make. A choice you make continuously throughout each and every day.
Remember that your choices:
-In a day will shape how you feel.
-In a week will shape how committed you are to your goal.
-In a month will shape how close you get to that goal (or blow right past it!!!).
-In a year will shape your business associations, your personal convictions, and your relationship with your family.
-In a lifetime will shape the legacy you leave behind you… your longevity, your risk factor of stroke, osteoporosis, heart attack, and cancer; and of course your impact on future generations.
Oh, and by the way… let your New Year’s resolutions fantasies go, everyone knows that they're more likely to fail than to succeed. If you are to resolve to anything then resolve now to start the New Year in better shape than last year.
Sunday, October 19, 2008
The Good, The Bad, and the Ugly
Do what you’ve always done and get what you’ve always got.
If you’re not trying anything new within your fitness program, don’t expect any positive changes.
Your body’s goal is to develop so well that it can stop changing itself to meet the demands you place on it. Your goal is to keep placing new stresses on your body so that it continues to change favorably towards your fitness goal.
To understand your body’s ability to adapt towards reaching your goals you need to understand how your body reacts to stress (general adaptation syndrome).
Three bodily responses to internal (muscular) tension/stress:
Alarm reaction (a necessary stimulus to change)
-Demands are imposed on your body which it is inefficient at dealing with. (This is when you “push” yourself and experience extreme soreness)
Resistance Development (GOOD)
-Your body is “alarmed”, given proper rest and nutrition, and as a result increases its functional ability to deal with the imposed stressors.
Plateau (BAD)
-Your body’s resistance level rises to meet the needs of your program. Your body has achieved its goal. Whether or not you have reached yours, this is where your body stops moving forward.
Exhaustion (UGLY)
-Prolonged time in a given program or intolerable stresses upon the body create stress overload. Stress overload can result in strains, joint pain, fractures, and emotional fatigue.
It will be necessary not only to vary your fitness program periodically (3-6 weeks) but also to choose certain workout sessions to push yourself beyond your limits. The goal of the fitness enthusiast; and the chief aim of the fitness professional, is to facilitate superior results by building resistance development through challenging demands without reaching traumatic exhaustion.
In short; keep changing it up, know when to push and when to pull back, and don’t be afraid to try something new. A good car needs a gas pedal and a brake. Knowing when to use both will get you where you need to go safely and reliably.
If you’re not trying anything new within your fitness program, don’t expect any positive changes.
Your body’s goal is to develop so well that it can stop changing itself to meet the demands you place on it. Your goal is to keep placing new stresses on your body so that it continues to change favorably towards your fitness goal.
To understand your body’s ability to adapt towards reaching your goals you need to understand how your body reacts to stress (general adaptation syndrome).
Three bodily responses to internal (muscular) tension/stress:
Alarm reaction (a necessary stimulus to change)
-Demands are imposed on your body which it is inefficient at dealing with. (This is when you “push” yourself and experience extreme soreness)
Resistance Development (GOOD)
-Your body is “alarmed”, given proper rest and nutrition, and as a result increases its functional ability to deal with the imposed stressors.
Plateau (BAD)
-Your body’s resistance level rises to meet the needs of your program. Your body has achieved its goal. Whether or not you have reached yours, this is where your body stops moving forward.
Exhaustion (UGLY)
-Prolonged time in a given program or intolerable stresses upon the body create stress overload. Stress overload can result in strains, joint pain, fractures, and emotional fatigue.
It will be necessary not only to vary your fitness program periodically (3-6 weeks) but also to choose certain workout sessions to push yourself beyond your limits. The goal of the fitness enthusiast; and the chief aim of the fitness professional, is to facilitate superior results by building resistance development through challenging demands without reaching traumatic exhaustion.
In short; keep changing it up, know when to push and when to pull back, and don’t be afraid to try something new. A good car needs a gas pedal and a brake. Knowing when to use both will get you where you need to go safely and reliably.
Your Fitness Stimulous Package
Your Fitness Stimulus Package
Have you ever noticed that some people just seem more alive than others? People who exercise their brains and their bodies are more alert, attentive, and eager to serve. These are the “high energy” folks whose personal magnetism makes them leaders in their respective businesses and helps their ideas to be received in a more positive manner.
The man who places his work above his health cuts the roots out from under himself. He sacrifices the best years of his life and thousands of dollars in health expenses. He robs himself of an active, energetic and effective lifestyle. He robs his employer and his family as well.
Your fitness, or lack of fitness, could be a critical ingredient in your personal success, or lack of success.
An Incomplete List of the Costs of Poor Health:
* Blue Cross Blue Shield of Massachusetts found that with every 1 percent increase in body mass index, an individual's annual health care costs goes up $120. Source: Boston Globe, March 22, 2006
* "Of the $5000 per employee the average employer spent on health care in 2001, more than 95% was spent on diagnosis and treatment, with maybe 2-3% being invested in early detection (screenings) and no more than 1-2% in prevention (prevention - like your trainer talks about). This reactive approach persists despite evidence that up to 50% of health care expenditures are life-style related and therefore potentially preventable." Source: David Anderson, PhD reporting in Wellness Councils of America's Absolute Advantage 2003
* Each smoker costs an employer an additional $3,856 a year in health-care costs and lost productivity. Source: Billings Gazette December 10, 2005
* Nationwide smoking attributable productivity losses from 1997-2001 cost $92 billion. Source: Centers for Disease Control, June 2005
* The National Safety Council stated that in 1996, backaches alone cost industry more than $1.2 billion in production and services and $275 million in worker's compensation. Source: The American Council on Exercise, ACE Fitness Matters, January/February 2006
Don’t let excuses come in the way of your health. Not during these tough economic times. It’s not the case that you cannot afford to spend the time on fitness. In fact; the statistics show that when it comes to maintaining good health, you can’t afford not to invest the time.
Let the change start with you. Start with something as small as a renewed commitment to your own fitness and the health of your family. It’s good for your body, your mind, your work, and your country.
Sound Fitness and Nutrition Can Decrease:
Sound Fitness and Nutrition Can Increase:
*Daily fatigue
*Depression
*Coronary artery desease
*Hypertension
*Noninsulin dependant diabetes millitus
*Cancer
*osteoperosis
*obesity
*Work, recreational and sports performance
*Insulin sensitivity
*Glucose (blood sugar) tolerance
*Immunity to desease (sick days)
*Sense of well being
Have you ever noticed that some people just seem more alive than others? People who exercise their brains and their bodies are more alert, attentive, and eager to serve. These are the “high energy” folks whose personal magnetism makes them leaders in their respective businesses and helps their ideas to be received in a more positive manner.
The man who places his work above his health cuts the roots out from under himself. He sacrifices the best years of his life and thousands of dollars in health expenses. He robs himself of an active, energetic and effective lifestyle. He robs his employer and his family as well.
Your fitness, or lack of fitness, could be a critical ingredient in your personal success, or lack of success.
An Incomplete List of the Costs of Poor Health:
* Blue Cross Blue Shield of Massachusetts found that with every 1 percent increase in body mass index, an individual's annual health care costs goes up $120. Source: Boston Globe, March 22, 2006
* "Of the $5000 per employee the average employer spent on health care in 2001, more than 95% was spent on diagnosis and treatment, with maybe 2-3% being invested in early detection (screenings) and no more than 1-2% in prevention (prevention - like your trainer talks about). This reactive approach persists despite evidence that up to 50% of health care expenditures are life-style related and therefore potentially preventable." Source: David Anderson, PhD reporting in Wellness Councils of America's Absolute Advantage 2003
* Each smoker costs an employer an additional $3,856 a year in health-care costs and lost productivity. Source: Billings Gazette December 10, 2005
* Nationwide smoking attributable productivity losses from 1997-2001 cost $92 billion. Source: Centers for Disease Control, June 2005
* The National Safety Council stated that in 1996, backaches alone cost industry more than $1.2 billion in production and services and $275 million in worker's compensation. Source: The American Council on Exercise, ACE Fitness Matters, January/February 2006
Don’t let excuses come in the way of your health. Not during these tough economic times. It’s not the case that you cannot afford to spend the time on fitness. In fact; the statistics show that when it comes to maintaining good health, you can’t afford not to invest the time.
Let the change start with you. Start with something as small as a renewed commitment to your own fitness and the health of your family. It’s good for your body, your mind, your work, and your country.
Sound Fitness and Nutrition Can Decrease:
Sound Fitness and Nutrition Can Increase:
*Daily fatigue
*Depression
*Coronary artery desease
*Hypertension
*Noninsulin dependant diabetes millitus
*Cancer
*osteoperosis
*obesity
*Work, recreational and sports performance
*Insulin sensitivity
*Glucose (blood sugar) tolerance
*Immunity to desease (sick days)
*Sense of well being
Your FITTE Factor
Your FITTE Factor… five things to keep in mind regarding your cardio routine:
Follow “to get fit” if you are on your way to building exercise habits and follow “to blast off” if you have been at it for a while and are in good to excellent shape!
Frequency
-To get fit: you need to get moving every day. Good news is that it can be done in small periods of time. A walk around the block, using the stairs or walking the dog can count.
-To blast off: Exercise on a prescribed routine 3-5 days per week. Be committed.
Intensity
-To get fit: stick to moderate intensities, don’t overdo it… just build habits.
-To blast off: if you’re already in good shape then its ok to turn up the volume; just don’t blow out the speakers! You should vary your intensity level from high to low so as to always keep your body guessing and adapting accordingly.
Time
-To get fit: 30 minutes per day, five days a week. The key is to break it up into small manageable pieces. (Six – five minute bouts, three – ten minute bouts, or two – fifteen minute bouts recommended)
-To blast off: 20-60 minutes per session. Think you need more time? Instead of dragging your routine out; try doing more with less. Increase what you do and decrease the amount of time it takes to do it.
Type
-To get fit: Everything counts; park far away in a parking lot, take the stairs, mow the lawn with a push mower, rakes the leaves by hand, Garden, go dancing and have fun!
-To blast off: Use the stairmaster, treadmill, try weight training circuits, take advantage of aerobic classes, and push yourself strategically.
Enjoyment
You have got to LOVE it. Your program must be enjoyable. If you love to hike, make the time. If you love to sail, do it! What do you enjoy that is active? How can you take advantage of opportunities to make what you DO enjoy more of an activity? What new activity can you learn to have fun, be active and become more fit in the process?
Follow “to get fit” if you are on your way to building exercise habits and follow “to blast off” if you have been at it for a while and are in good to excellent shape!
Frequency
-To get fit: you need to get moving every day. Good news is that it can be done in small periods of time. A walk around the block, using the stairs or walking the dog can count.
-To blast off: Exercise on a prescribed routine 3-5 days per week. Be committed.
Intensity
-To get fit: stick to moderate intensities, don’t overdo it… just build habits.
-To blast off: if you’re already in good shape then its ok to turn up the volume; just don’t blow out the speakers! You should vary your intensity level from high to low so as to always keep your body guessing and adapting accordingly.
Time
-To get fit: 30 minutes per day, five days a week. The key is to break it up into small manageable pieces. (Six – five minute bouts, three – ten minute bouts, or two – fifteen minute bouts recommended)
-To blast off: 20-60 minutes per session. Think you need more time? Instead of dragging your routine out; try doing more with less. Increase what you do and decrease the amount of time it takes to do it.
Type
-To get fit: Everything counts; park far away in a parking lot, take the stairs, mow the lawn with a push mower, rakes the leaves by hand, Garden, go dancing and have fun!
-To blast off: Use the stairmaster, treadmill, try weight training circuits, take advantage of aerobic classes, and push yourself strategically.
Enjoyment
You have got to LOVE it. Your program must be enjoyable. If you love to hike, make the time. If you love to sail, do it! What do you enjoy that is active? How can you take advantage of opportunities to make what you DO enjoy more of an activity? What new activity can you learn to have fun, be active and become more fit in the process?
Get BACK Into the Game
Have you ever said 'My back hurts... I must be getting old?' Read on and face the facts.
When it comes to your back, it’s use it or lose it. In 1997, a study was conducted that identified low back pain occurrence in lower and middle income countries around the world. The study was originally intended to prove that people underdeveloped countries would experience more occurrences of lower back pain (due to an increased amount of physical labor). The study showed just the opposite! According to this study, low back pain was much more predominant in people who worked in sedentary positions in enclosed areas such as cars or offices. Contrary to popular belief; it was those who did NOT put back into their work who were most at risk of back injury.
Low back pain affects more than 80% of adults in the United States. You are most at risk if you work in an office or in a seated position. Research has shown that people who spend more than half of their day sitting in a car have a 300 percent increased chance of disc herniation. Studies suggest that degenerative conditions are related to lack of use, and are not necessarily the result of advanced age.
It is the opinion of this newsletter that regular exercise and flexibility will extremely reduce your risk of low back pain. If you have been exposed to an injury, consult your physician. If you are in the “pre-injury” stage (remember that 80% of adults will get injured) then the following lists and attachments can be just what you need.
First Step to Prevention:
*Flexibility and Self Myo-fascial Release (foam Rolling) of the lower extremities.
*Stretch and roll your IT band, Glutes, Quads, Calves, and Hamstrings.
*Download Flexibility Menu
Second Step to Prevention:
*Strengthen the muscles in your back by staying active. (playing sports, walking around the block at lunch, walking your dog, golf, tennis, swimming, or anything that moves your body)
*Get on a regular, scheduled strength training routine.
*Download the core exercises associated with this email.
Third Step to Prevention:
* Be pro-active about identifying a game plan regarding your back and your health. Consult a professional to asses your unique body structure so as to come up with a plan that best fits your situation.
When it comes to your back, it’s use it or lose it. In 1997, a study was conducted that identified low back pain occurrence in lower and middle income countries around the world. The study was originally intended to prove that people underdeveloped countries would experience more occurrences of lower back pain (due to an increased amount of physical labor). The study showed just the opposite! According to this study, low back pain was much more predominant in people who worked in sedentary positions in enclosed areas such as cars or offices. Contrary to popular belief; it was those who did NOT put back into their work who were most at risk of back injury.
Low back pain affects more than 80% of adults in the United States. You are most at risk if you work in an office or in a seated position. Research has shown that people who spend more than half of their day sitting in a car have a 300 percent increased chance of disc herniation. Studies suggest that degenerative conditions are related to lack of use, and are not necessarily the result of advanced age.
It is the opinion of this newsletter that regular exercise and flexibility will extremely reduce your risk of low back pain. If you have been exposed to an injury, consult your physician. If you are in the “pre-injury” stage (remember that 80% of adults will get injured) then the following lists and attachments can be just what you need.
First Step to Prevention:
*Flexibility and Self Myo-fascial Release (foam Rolling) of the lower extremities.
*Stretch and roll your IT band, Glutes, Quads, Calves, and Hamstrings.
*Download Flexibility Menu
Second Step to Prevention:
*Strengthen the muscles in your back by staying active. (playing sports, walking around the block at lunch, walking your dog, golf, tennis, swimming, or anything that moves your body)
*Get on a regular, scheduled strength training routine.
*Download the core exercises associated with this email.
Third Step to Prevention:
* Be pro-active about identifying a game plan regarding your back and your health. Consult a professional to asses your unique body structure so as to come up with a plan that best fits your situation.
A Heart Act To Follow
Would you get investment advice from your dentist, or listen to your mechanic tell you how to save money on your taxes? No. So why would you listen to your personal trainer tell you how to manage your office time? When it comes to managing a corporate lifestyle you should listen to the folks who have been in the trenches.
For example; the following message comes from a woman who has found tremendous success in the corporate world, she’s established a demanding social calendar, and along the way has managed to raise teenagers.
Two and a half months ago she decided to begin a regular exercise routine. After following a 3-4 day per week routine, her heart rate recovery time went from a non-recovery at 80% to a full recovery from 90% in less than two minutes. Un-be-lievable. The strength of her heart increased dramatically.
Read on to learn how she managed to get her heart on track while maintaining her other responsibilities as a professional and a mother.
How to Manage Stress
Edited by Jonathan Azevedo
Have you ever found yourself so stressed out that you are ready to yell at your boss or throw a stapler at the person in the cubicle in front of you?
Stress is inevitable, particularly at this stage in our economic times when employees are asked to "do more with less" while frequently being reminded of possible "rears”, layoffs, and relocations. You can’t change the stress, so you need to change what you do with yourself.
One of the most obvious ways to manage stress is to have a fitness program in place. Every expert in the field of fitness has emphasized and proven this fact over and over again. The difficult challenge arises when it comes to implementation. When you are "doing more with less" and you find yourself working long hours both in the office and at home while juggling carpools, dinner preparation, and laundry – execution of a fitness program seems daunting.
The key is to prioritize and to implement these 6 steps.
1. Schedule wellness time for you. Block off one and ½ hour on your Outlook calendar 2 or 3X every week "Mark it as outside appt."
2. Mix it up. Leave room for spontaneity, if something or someone "pushes your buttons" and you’re not in a meeting... leave. Just take a deep breath, grab your car keys and leave the building –go take a walk outside and give yourself 15 to 30 minutes and focus on calmness, not madness.
3. Be prepared. Always have your fitness bag packed in the car- for the emergencies (like #2 ABOVE). It may seem like just one more piece of baggage, but it's worth it in the long run.
4. Find your rhythm. Load songs on your IPOD that you personally relate to that make you feel good or force your mind to look at your stressful situation differently. One of my personal favorites is from CAKE, entitled "Pressure Relief." Find yours.
5. Drink it up. Always have a tall cold glass of ice water with you when you are in a meeting or at your desk. At that moment in the meeting when you cannot wait to say something very obnoxious, pick up your glass of water and take a long drink. Drinking ice water no only can save you from an embarrassing comment, it actually burns calories!
6. Keep it in perspective. Do not take yourself or your life too seriously, remember to laugh and exchange jokes with your friends at the office. Laughter is the best medicine.
Often your workload is more than you can accomplish. It may be tempting to get your office work done during the time your have blocked off for "outside appt”. However; one point is certain: when you return to your task after having worked out, your mind will be fresh and so will your attitude. The decision to exercise ultimately leads to a higher level of productivity.
If you think you "don't have time"... you really do. It is just a matter of choice and prioritization.
Make yourself and your health your first priority (after the safety of your family and friends of course) and this will give you more strength to manage the stress and the additional work that is being asked of you.
For example; the following message comes from a woman who has found tremendous success in the corporate world, she’s established a demanding social calendar, and along the way has managed to raise teenagers.
Two and a half months ago she decided to begin a regular exercise routine. After following a 3-4 day per week routine, her heart rate recovery time went from a non-recovery at 80% to a full recovery from 90% in less than two minutes. Un-be-lievable. The strength of her heart increased dramatically.
Read on to learn how she managed to get her heart on track while maintaining her other responsibilities as a professional and a mother.
How to Manage Stress
Edited by Jonathan Azevedo
Have you ever found yourself so stressed out that you are ready to yell at your boss or throw a stapler at the person in the cubicle in front of you?
Stress is inevitable, particularly at this stage in our economic times when employees are asked to "do more with less" while frequently being reminded of possible "rears”, layoffs, and relocations. You can’t change the stress, so you need to change what you do with yourself.
One of the most obvious ways to manage stress is to have a fitness program in place. Every expert in the field of fitness has emphasized and proven this fact over and over again. The difficult challenge arises when it comes to implementation. When you are "doing more with less" and you find yourself working long hours both in the office and at home while juggling carpools, dinner preparation, and laundry – execution of a fitness program seems daunting.
The key is to prioritize and to implement these 6 steps.
1. Schedule wellness time for you. Block off one and ½ hour on your Outlook calendar 2 or 3X every week "Mark it as outside appt."
2. Mix it up. Leave room for spontaneity, if something or someone "pushes your buttons" and you’re not in a meeting... leave. Just take a deep breath, grab your car keys and leave the building –go take a walk outside and give yourself 15 to 30 minutes and focus on calmness, not madness.
3. Be prepared. Always have your fitness bag packed in the car- for the emergencies (like #2 ABOVE). It may seem like just one more piece of baggage, but it's worth it in the long run.
4. Find your rhythm. Load songs on your IPOD that you personally relate to that make you feel good or force your mind to look at your stressful situation differently. One of my personal favorites is from CAKE, entitled "Pressure Relief." Find yours.
5. Drink it up. Always have a tall cold glass of ice water with you when you are in a meeting or at your desk. At that moment in the meeting when you cannot wait to say something very obnoxious, pick up your glass of water and take a long drink. Drinking ice water no only can save you from an embarrassing comment, it actually burns calories!
6. Keep it in perspective. Do not take yourself or your life too seriously, remember to laugh and exchange jokes with your friends at the office. Laughter is the best medicine.
Often your workload is more than you can accomplish. It may be tempting to get your office work done during the time your have blocked off for "outside appt”. However; one point is certain: when you return to your task after having worked out, your mind will be fresh and so will your attitude. The decision to exercise ultimately leads to a higher level of productivity.
If you think you "don't have time"... you really do. It is just a matter of choice and prioritization.
Make yourself and your health your first priority (after the safety of your family and friends of course) and this will give you more strength to manage the stress and the additional work that is being asked of you.
How to Break a Plateau
Have you hit a “plateau?” Solution: change up your program.
Changes in the body are preceded by changes in your routine. This means changing what you do, how long you do it for, and how hard you try when you are doing it.
If you have been exercising consistently for more than 4 months then you need to incorporate easy days (stage I), moderate days (stage II), and high intensity workout days (stage III) weekly in order to keep changing.
The following is an incomplete list of different classes you can try right here at club sport to change your program.
Stage I classes:
Aqua Aerobics
Yoga
Stage II classes:
Group Power
Sports Conditioning
Spin
Zumba
Stage III classes:
Boot camp
Group Kick
Remember that how hard you push yourself can make a Stage I class a stage III and a stage III class a stage I. Just like anything, pushing yourself can be tough… particularly when it seems like everyone and everything are pushing you from all directions. Remember that exercise is about you. Stage III intensity is a chance for you to take control of yourself. When you do it will mean a greater sense of accomplishment and more fitness results in the long run!
Changes in the body are preceded by changes in your routine. This means changing what you do, how long you do it for, and how hard you try when you are doing it.
If you have been exercising consistently for more than 4 months then you need to incorporate easy days (stage I), moderate days (stage II), and high intensity workout days (stage III) weekly in order to keep changing.
The following is an incomplete list of different classes you can try right here at club sport to change your program.
Stage I classes:
Aqua Aerobics
Yoga
Stage II classes:
Group Power
Sports Conditioning
Spin
Zumba
Stage III classes:
Boot camp
Group Kick
Remember that how hard you push yourself can make a Stage I class a stage III and a stage III class a stage I. Just like anything, pushing yourself can be tough… particularly when it seems like everyone and everything are pushing you from all directions. Remember that exercise is about you. Stage III intensity is a chance for you to take control of yourself. When you do it will mean a greater sense of accomplishment and more fitness results in the long run!
6 Points of Preparation #5) Raise the Bar
Raising the bar does not mean do more curls! To raise the bar means having a mindset of continuously enhanced performance.
You have heard that most employees work just enough not to get fired while being paid just enough to keep from quitting.
Are you caught in the trap of putting in “just enough” to get through a workout?
The flaw behind a "just good enough" mindset is that if you don’t begin to push your limits you will never grow.
How you lift is how you live. Are you intense, focused, goal oriented, smart, complacent, laid back, casual, or lazy? What type of legacy will you leave behind you?
Fitness and employment are about performance. To raise the bar is to set a higher standard of performance and rise to the challenge.
True satisfaction cannot be given, it must be earned. Nothing worth having comes easy. So the next time you walk through those sliding glass doors keep in mind how you would want to be remembered, and act as if.
You have heard that most employees work just enough not to get fired while being paid just enough to keep from quitting.
Are you caught in the trap of putting in “just enough” to get through a workout?
The flaw behind a "just good enough" mindset is that if you don’t begin to push your limits you will never grow.
How you lift is how you live. Are you intense, focused, goal oriented, smart, complacent, laid back, casual, or lazy? What type of legacy will you leave behind you?
Fitness and employment are about performance. To raise the bar is to set a higher standard of performance and rise to the challenge.
True satisfaction cannot be given, it must be earned. Nothing worth having comes easy. So the next time you walk through those sliding glass doors keep in mind how you would want to be remembered, and act as if.
6 Points of Preparation #4 Learn to "see"
Can you imagine yourself performing at your best? How vividly can you see yourself at your pinnacle of fitness; after all of your goals have been reached? Here’s a hint; the more clearly you can see yourself attaining your goals, the more likely you will be able to achieve them.
We are talking about the minds ability to manifest thought into reality, otherwise known as “visualization.” Olympic athletes have gone on record discussing the power of visualization as it relates to athletic performance. In fact many successful athletes spend time visualizing themselves playing at their best.
Athletes are not the only people who have “learned to see.” Top performers in business, great public orators, top salesmen, and highly successful people from all walks of life have been known to use visualization to prepare them to perform at their best.
The power of the mind is not to be underestimated. To get prepared to train physically, you must learn to be prepared mentally. See yourself at the top of your game, maintain this vision in your mind, you will become what you think about.
We are talking about the minds ability to manifest thought into reality, otherwise known as “visualization.” Olympic athletes have gone on record discussing the power of visualization as it relates to athletic performance. In fact many successful athletes spend time visualizing themselves playing at their best.
Athletes are not the only people who have “learned to see.” Top performers in business, great public orators, top salesmen, and highly successful people from all walks of life have been known to use visualization to prepare them to perform at their best.
The power of the mind is not to be underestimated. To get prepared to train physically, you must learn to be prepared mentally. See yourself at the top of your game, maintain this vision in your mind, you will become what you think about.
Sunday, August 17, 2008
6 Points of Preparation #3) Get With the Program
The goal is to take control of your body and make it change the way you want it to.
In fitness, we do this with a “program.” Programs are great when written well and executed properly.
The major problem is that many of us are lost when it comes to developing and implementing our own program.
Take computer programs for example. A computer program generally has functions that when used correctly create a specific desired result… most of the time. Ever had your keyboard lock and had no idea how to get it undone? Ever lost a project halfway through without saving because you hit some button? Or your internet suddenly got so slow that it made the Comcast turtles look like Michael Phelps?
Who got you out of that mess? Someone with specialized knowledge got you out of that mess. It was you, your technical support associate, or a 12 year old who solved the problem (maybe in three keystrokes or less).
See; that program was running fine until you did something that messed it up! It took someone with specialized knowledge who was able to look at it from an outside perspective, make a few tweaks, and get you going again.
In fitness it’s kind of like that… just not as obvious. Your program could be malfunctioning for years and you could go on, business as usual, with no idea how well you could be doing.
Keep in mind that your body doesn’t want to adapt (change) unless it has to. So the challenge is to keep changing the program so that you never hit a plateau and your body keeps changing favorably.
There is no one solution or “miracle” program. Each individual program will be different according to the specific needs of each individual and their desired goal.
An incomplete list of common denominators of a successful program:
Intensity:
*Move with a purpose; your mind should be focused on the muscles used during the exercise at hand.
*Make each rep count; don’t get “through” a workout; get “from” a workout.
*Socialize after your workout; the gym is a great place to meet wonderful people… after your done working out (or at least with the bulk of your workout).
Consistency:
*Four to six days a week you need to be moving your body in any general way (hiking, playing a sport, running the dog).
*Three to six days a week you need to be following your specific program.
*Think quarterly; not weekly. You should show some changes if you are consistent for three months straight.
Basic Nutrition Guidelines (from the National Academy of Sports Medicine):
For Fat Loss:
*Eat balanced meals (each having appropriate protein, carbohydrate, and fat content) throughout the day.
*Choose whole grains and fresh vegetables over refined grains and simple sugars.
*Schedule no fewer than four to as many as six meals a day. This will control hunger, minimize blood sugar variance and increase energy levels throughout the day.
*Avoid empty calories and highly processed foods.
*Drink water (up to 12 cups per day)
*Understand serving sizes. If you’re lost then measure servings with a measuring cup or scale for a week until you can “eyeball” serving sizes. Please don’t get too crazy with this one, understand what a serving looks like and move on with your life.
For Lean Body Mass Gain:
*Eat four to six meals a day. The more often you eat balanced meals the more you will repair your body tissues.
*Spread protein throughout the day to aid in muscle repair.
*Do not underestimate the importance of post workout nutrition; the first 90 minutes after exercise is the best chance you have to re-fuel your body. You need a liquid meal replacement here so that your body can ingest nutrients quickly; a meal will be digested too slowly and you will miss your window.
*Do not neglect the importance of carbohydrates and fats. It’s going to take more than just more protein to increase muscle mass… regardless of what the ads in Muscle and Fiction will tell you.
In fitness, we do this with a “program.” Programs are great when written well and executed properly.
The major problem is that many of us are lost when it comes to developing and implementing our own program.
Take computer programs for example. A computer program generally has functions that when used correctly create a specific desired result… most of the time. Ever had your keyboard lock and had no idea how to get it undone? Ever lost a project halfway through without saving because you hit some button? Or your internet suddenly got so slow that it made the Comcast turtles look like Michael Phelps?
Who got you out of that mess? Someone with specialized knowledge got you out of that mess. It was you, your technical support associate, or a 12 year old who solved the problem (maybe in three keystrokes or less).
See; that program was running fine until you did something that messed it up! It took someone with specialized knowledge who was able to look at it from an outside perspective, make a few tweaks, and get you going again.
In fitness it’s kind of like that… just not as obvious. Your program could be malfunctioning for years and you could go on, business as usual, with no idea how well you could be doing.
Keep in mind that your body doesn’t want to adapt (change) unless it has to. So the challenge is to keep changing the program so that you never hit a plateau and your body keeps changing favorably.
There is no one solution or “miracle” program. Each individual program will be different according to the specific needs of each individual and their desired goal.
An incomplete list of common denominators of a successful program:
Intensity:
*Move with a purpose; your mind should be focused on the muscles used during the exercise at hand.
*Make each rep count; don’t get “through” a workout; get “from” a workout.
*Socialize after your workout; the gym is a great place to meet wonderful people… after your done working out (or at least with the bulk of your workout).
Consistency:
*Four to six days a week you need to be moving your body in any general way (hiking, playing a sport, running the dog).
*Three to six days a week you need to be following your specific program.
*Think quarterly; not weekly. You should show some changes if you are consistent for three months straight.
Basic Nutrition Guidelines (from the National Academy of Sports Medicine):
For Fat Loss:
*Eat balanced meals (each having appropriate protein, carbohydrate, and fat content) throughout the day.
*Choose whole grains and fresh vegetables over refined grains and simple sugars.
*Schedule no fewer than four to as many as six meals a day. This will control hunger, minimize blood sugar variance and increase energy levels throughout the day.
*Avoid empty calories and highly processed foods.
*Drink water (up to 12 cups per day)
*Understand serving sizes. If you’re lost then measure servings with a measuring cup or scale for a week until you can “eyeball” serving sizes. Please don’t get too crazy with this one, understand what a serving looks like and move on with your life.
For Lean Body Mass Gain:
*Eat four to six meals a day. The more often you eat balanced meals the more you will repair your body tissues.
*Spread protein throughout the day to aid in muscle repair.
*Do not underestimate the importance of post workout nutrition; the first 90 minutes after exercise is the best chance you have to re-fuel your body. You need a liquid meal replacement here so that your body can ingest nutrients quickly; a meal will be digested too slowly and you will miss your window.
*Do not neglect the importance of carbohydrates and fats. It’s going to take more than just more protein to increase muscle mass… regardless of what the ads in Muscle and Fiction will tell you.
Monday, August 11, 2008
6 Points of Preparation #2) Create the Time
We find the time for the things that we truly want to do in life.
If we really wanted to play in a softball league, fantasy football draft or a weekly poker tournament we’re probably too busy to do it… but we do it anyway.
Take a look at the demographic of Club Sport. At our gym we have busy mothers, fathers, professionals, business owners, politicians, commuters, even professional athletes all working for their own fitness each and every day. Are any of these people busier than you?
The fact of the matter is that everyone has obligations outside of their own fitness. Our time is “under siege” from all angles! It is easy to make excuses as to why you cannot make it into the gym (a process known as excuse-ercising). But if you have clearly defined your “why” then creating the time is not going to be an issue because you know exactly what you want for yourself.
Have you heard the investment philosophy of “pay yourself first?” Exercise is an investment that pays huge dividends for those who invest regularly. Isn’t taking control of your schedule and prioritizing your own fitness a way of paying yourself first as well?
The people who get the most results exercise more than 20 times per month, roughly 4.5 times per week. This type of commitment is proof that nothing worth having comes easy. Don’t expect results to come instantly. Expect results to be in direct proportion to the strength of your “why.”
Since you know exactly “why,” NOW it’s time to make the commitment, schedule the time, and walk whichever path you’ve decided is best for yourself.
If we really wanted to play in a softball league, fantasy football draft or a weekly poker tournament we’re probably too busy to do it… but we do it anyway.
Take a look at the demographic of Club Sport. At our gym we have busy mothers, fathers, professionals, business owners, politicians, commuters, even professional athletes all working for their own fitness each and every day. Are any of these people busier than you?
The fact of the matter is that everyone has obligations outside of their own fitness. Our time is “under siege” from all angles! It is easy to make excuses as to why you cannot make it into the gym (a process known as excuse-ercising). But if you have clearly defined your “why” then creating the time is not going to be an issue because you know exactly what you want for yourself.
Have you heard the investment philosophy of “pay yourself first?” Exercise is an investment that pays huge dividends for those who invest regularly. Isn’t taking control of your schedule and prioritizing your own fitness a way of paying yourself first as well?
The people who get the most results exercise more than 20 times per month, roughly 4.5 times per week. This type of commitment is proof that nothing worth having comes easy. Don’t expect results to come instantly. Expect results to be in direct proportion to the strength of your “why.”
Since you know exactly “why,” NOW it’s time to make the commitment, schedule the time, and walk whichever path you’ve decided is best for yourself.
6 Points of Preparation #1) Defining Your "WHY?"
Many people consult fitness professionals to discover “how’s”.
How do I get better abs? How can I lose weight? How should I do this exercise?
The answers to “how” questions will only get you so far, though. Ask five people how to get bigger biceps… you’re likely to get five different answers. It is also very unlikely that one “how” answer will satisfy your curiosity. Once you know the answer to one “how,” you may have seven more questions to follow with until you have so many questions and answers that you forget why you asked in the first place!
Start with uncovering for yourself “why” it is you are asking “how” to be more fit.
Why do you want to know more about fitness? Why do you want to lose weight? Why do you think you need better abs? Why is it that you seek to improve yourself through exercise? What is it exactly that you wish to gain from your personal fitness experience?
It’s been said that you can overcome any “how” if you only know why.
Your “why” can serve to guide you when the conditions are rocky and the forecast is rough. Your “why” will keep you consistent when “how” gets monotonous and dreary. Your own personal “why” statement will be the beacon with which you chart your course, set your goals, and navigate faithfully forward.
Focus on “why” and you will discover “how.”
How do I get better abs? How can I lose weight? How should I do this exercise?
The answers to “how” questions will only get you so far, though. Ask five people how to get bigger biceps… you’re likely to get five different answers. It is also very unlikely that one “how” answer will satisfy your curiosity. Once you know the answer to one “how,” you may have seven more questions to follow with until you have so many questions and answers that you forget why you asked in the first place!
Start with uncovering for yourself “why” it is you are asking “how” to be more fit.
Why do you want to know more about fitness? Why do you want to lose weight? Why do you think you need better abs? Why is it that you seek to improve yourself through exercise? What is it exactly that you wish to gain from your personal fitness experience?
It’s been said that you can overcome any “how” if you only know why.
Your “why” can serve to guide you when the conditions are rocky and the forecast is rough. Your “why” will keep you consistent when “how” gets monotonous and dreary. Your own personal “why” statement will be the beacon with which you chart your course, set your goals, and navigate faithfully forward.
Focus on “why” and you will discover “how.”
Drink Like a Champion!
Why does the average American spend their life in a mild state of dehydration?
Too busy to drink water? Not enough time? Slipped your mind? Just not thirsty?
Let’s talk about what happens when you miss on your water consumption.
When you don’t get enough water your body goes into a state of dehydration. In even a slightly dehydrated state the body clings to as much water as it can. You’ll soon become “sponge-like”, putting on water weight and losing muscle tone in the process.
As you become more and more dehydrated it takes more and more difficult for your body’s vital processes to function. This means more energy spent trying to manage involuntary body functions (breathing, your digestion etc.) and less energy left over for voluntary body functions (i.e. “banging weights”).
So not only are you thirsty; you’re tired. And you’ve just reduced your training effectiveness or worse: decided to skip your workout completely.
Furthermore; the human body’s metabolism can drop up to 5% if not supplied with the water it needs. So your missing workouts, feeling bloated, and now you’re not even burning as many calories as you could be. Where’s a faucet when you need one?
A good rule of thumb is 8 16oz. glasses of water per day. But the reality is that we all need different amounts of water. Here are some things you can try to make water easier for you:
Buy a water bottle.
Drink two cups of water for every one cup of coffee.
Drink extra water at night.
Put ice in your water to raise your metabolism.
Get a water filter for your sink.
Drink one cup of water before, during, and after your workout.
Drink water instead of soda.
Do whatever works for you to get “water conscious”.
Too busy to drink water? Not enough time? Slipped your mind? Just not thirsty?
Let’s talk about what happens when you miss on your water consumption.
When you don’t get enough water your body goes into a state of dehydration. In even a slightly dehydrated state the body clings to as much water as it can. You’ll soon become “sponge-like”, putting on water weight and losing muscle tone in the process.
As you become more and more dehydrated it takes more and more difficult for your body’s vital processes to function. This means more energy spent trying to manage involuntary body functions (breathing, your digestion etc.) and less energy left over for voluntary body functions (i.e. “banging weights”).
So not only are you thirsty; you’re tired. And you’ve just reduced your training effectiveness or worse: decided to skip your workout completely.
Furthermore; the human body’s metabolism can drop up to 5% if not supplied with the water it needs. So your missing workouts, feeling bloated, and now you’re not even burning as many calories as you could be. Where’s a faucet when you need one?
A good rule of thumb is 8 16oz. glasses of water per day. But the reality is that we all need different amounts of water. Here are some things you can try to make water easier for you:
Buy a water bottle.
Drink two cups of water for every one cup of coffee.
Drink extra water at night.
Put ice in your water to raise your metabolism.
Get a water filter for your sink.
Drink one cup of water before, during, and after your workout.
Drink water instead of soda.
Do whatever works for you to get “water conscious”.
Tuesday, July 15, 2008
On Heart
Def: Heart (ha-art) n.
1. That inextricable quality inherent in all leaders, visionaries, and forward thinkers
2. Substance; extracted by all athletes, of every shape and size. Overcomes obstacles
3. State of mind, quality, necessary ingredient of champions
You don’t need to bring any special equipment, new and improved diet formula, or some magical potion to the gym to get results. You only need to bring a good pair of shoes, some comfortable gym clothes, and heart.
In sports, if an athlete is great they say he’s got talent. If an athlete used to have talent they say he’s a “has been”. If an athlete gives everything he has, when all others have quit, he’s got heart. Heart transcends talent. Heart keeps pushing when talent lags. Heart is there when talent wanes, still driving, after the lights are burned out of the stadium and all of the fans have gone home. Heart lasts when talent hangs up his shiny helmet and is forced to retire. Heart is always with you; for life. Not everyone has talent, not everyone has heart. Some people will never have talent, anyone can have heart.
You can have anything you want, but you’ll get nothing of value until you give your heart.
1. That inextricable quality inherent in all leaders, visionaries, and forward thinkers
2. Substance; extracted by all athletes, of every shape and size. Overcomes obstacles
3. State of mind, quality, necessary ingredient of champions
You don’t need to bring any special equipment, new and improved diet formula, or some magical potion to the gym to get results. You only need to bring a good pair of shoes, some comfortable gym clothes, and heart.
In sports, if an athlete is great they say he’s got talent. If an athlete used to have talent they say he’s a “has been”. If an athlete gives everything he has, when all others have quit, he’s got heart. Heart transcends talent. Heart keeps pushing when talent lags. Heart is there when talent wanes, still driving, after the lights are burned out of the stadium and all of the fans have gone home. Heart lasts when talent hangs up his shiny helmet and is forced to retire. Heart is always with you; for life. Not everyone has talent, not everyone has heart. Some people will never have talent, anyone can have heart.
You can have anything you want, but you’ll get nothing of value until you give your heart.
Monday, July 7, 2008
The Foundation of Results
Consistency is the foundation of results.
Winning athletes in any sport, top producers in any company, and great parents all have something in common. They are all consistent.
Think about it. Could you raise a child one hour per week? Can a top salesperson in your company have one great month and then rest on their laurels? Does your favorite baseball player just show up, knock it out of the park and go home? Not even close.
You are what you consistently allow yourself to be.
The bottom line is that regardless of any circumstances; consistency gets results.
How consistent is your fitness? How consistently do you allow yourself to become the person whom you envision yourself to be?
Sometimes it is more about quantity than quality. Don’t think that you can make up for lack of hours training by having one or two great workouts per week… it doesn’t matter how good your workouts are you just will not get results unless you make the time to train 4-6 days per week.
Let’s go back to the Major League Baseball Player; not only does he play more games than any other major league sport, but he will also strike out more than he gets on base. In fact if he hits only 3 times out of ten at bats… meaning he missed on 7…he could make it to the hall of fame!
There’s no difference with your fitness. Not every workout needs to be a “home run”. Just getting in uniform is all it takes sometimes.
In order to see results you need to plan and schedule time for training, just like you would plan time for work or your family.
Take control, be consistent not perfect.
------------------
How strongly do I believe that consistency breeds results? Strong enough to give results out for free.
In fact; if you are training or can plan to train with me two or more hours per week then I will be glad to offer you an additional session per week FOR FREE during my flex time… one additional free session during my flex hours.
This offer is good through July 15th and is dependant upon scheduling availability.
If you are ready to prioritize your schedule around your fitness then we can make it happen!
Regardless of your current training status; respond to this email with the word FLEX in your title and I will be glad to work some times in with you!
Until Next Time,
Jonathan Azevedo
Winning athletes in any sport, top producers in any company, and great parents all have something in common. They are all consistent.
Think about it. Could you raise a child one hour per week? Can a top salesperson in your company have one great month and then rest on their laurels? Does your favorite baseball player just show up, knock it out of the park and go home? Not even close.
You are what you consistently allow yourself to be.
The bottom line is that regardless of any circumstances; consistency gets results.
How consistent is your fitness? How consistently do you allow yourself to become the person whom you envision yourself to be?
Sometimes it is more about quantity than quality. Don’t think that you can make up for lack of hours training by having one or two great workouts per week… it doesn’t matter how good your workouts are you just will not get results unless you make the time to train 4-6 days per week.
Let’s go back to the Major League Baseball Player; not only does he play more games than any other major league sport, but he will also strike out more than he gets on base. In fact if he hits only 3 times out of ten at bats… meaning he missed on 7…he could make it to the hall of fame!
There’s no difference with your fitness. Not every workout needs to be a “home run”. Just getting in uniform is all it takes sometimes.
In order to see results you need to plan and schedule time for training, just like you would plan time for work or your family.
Take control, be consistent not perfect.
------------------
How strongly do I believe that consistency breeds results? Strong enough to give results out for free.
In fact; if you are training or can plan to train with me two or more hours per week then I will be glad to offer you an additional session per week FOR FREE during my flex time… one additional free session during my flex hours.
This offer is good through July 15th and is dependant upon scheduling availability.
If you are ready to prioritize your schedule around your fitness then we can make it happen!
Regardless of your current training status; respond to this email with the word FLEX in your title and I will be glad to work some times in with you!
Until Next Time,
Jonathan Azevedo
Nutrition for Max Results
Allow me to summarize this article for those of us with busy schedules:
1) Eat wholesome, fiber rich carbohydrates to get more results.
2) You only need as much protein as your body can process in the moment.
3) For a list of foods I support download “Grocery List.”
4) To be educated; read on!
Most Nutritionists out there will tell you that about 60-70% of your diet should consist of carbohydrates. The fact of the matter is that all of us need carbohydrates, especially when we are training hard.
Carbohydrates are the gasoline of our muscles, except that you won’t need to refinance to fill up on them! Carbohydrates are stored in the muscles as fuel, protein is not. In fact any excess protein that your body does not need at the moment is just passed through your system.
In a landmark study; weight lifters who ate a high fat or high protein diet after exercising to exhaustion remained glycogen depleted for 5 days after their session (they had no energy). Compare these results to the people who reached for a high carbohydrate meal and replenished their bodies in 24 hrs. (1)
“Carbohydrates are important not only for endurance athletes but also those who train hard day after day and want to maintain high energy. If you eat a low carbohydrate diet, your muscles will feel chronically fatigued. You’ll train, but not at your best.” (2)
But there are diet fad’s that have come and gone which boasted a “no carb” approach. Some people were very successful in the short term with these programs. So what gives?
My personal opinion is that when many of us think of carbohydrates we think of the “junk foods”. In other words, we eat refined carbohydrates and sugars (i.e. white breads, soda, anything containing “high fructose corn syrup”) when we should be searching for darker, more dense, high fiber options (i.e. fruits, vegetables, any bread with a big red heart on the label from the American Heart Association).
Refined grain products and simple sugars are converted into fat very quickly. So by ridding our bodies of that sugar we can drop weight, for a while (and in my opinion very un-naturally and unsafely).
Don’t buy into the hype; a business can profit from marketing protein powders and diet fads much easier than by selling fruits, vegetables, and a well rounded diet… take it from an Agriculture Business graduate.
1- Bergstrom J., L. Hermansen, E. Hultman, et al. 1967. Diet, muscle glycogen, and Physical Performance. Acta Physiol Scand 71: 140-150.
2- Clark C. 1990. Sports Nutrition Guidebook 2nd Edition. 115.
1) Eat wholesome, fiber rich carbohydrates to get more results.
2) You only need as much protein as your body can process in the moment.
3) For a list of foods I support download “Grocery List.”
4) To be educated; read on!
Most Nutritionists out there will tell you that about 60-70% of your diet should consist of carbohydrates. The fact of the matter is that all of us need carbohydrates, especially when we are training hard.
Carbohydrates are the gasoline of our muscles, except that you won’t need to refinance to fill up on them! Carbohydrates are stored in the muscles as fuel, protein is not. In fact any excess protein that your body does not need at the moment is just passed through your system.
In a landmark study; weight lifters who ate a high fat or high protein diet after exercising to exhaustion remained glycogen depleted for 5 days after their session (they had no energy). Compare these results to the people who reached for a high carbohydrate meal and replenished their bodies in 24 hrs. (1)
“Carbohydrates are important not only for endurance athletes but also those who train hard day after day and want to maintain high energy. If you eat a low carbohydrate diet, your muscles will feel chronically fatigued. You’ll train, but not at your best.” (2)
But there are diet fad’s that have come and gone which boasted a “no carb” approach. Some people were very successful in the short term with these programs. So what gives?
My personal opinion is that when many of us think of carbohydrates we think of the “junk foods”. In other words, we eat refined carbohydrates and sugars (i.e. white breads, soda, anything containing “high fructose corn syrup”) when we should be searching for darker, more dense, high fiber options (i.e. fruits, vegetables, any bread with a big red heart on the label from the American Heart Association).
Refined grain products and simple sugars are converted into fat very quickly. So by ridding our bodies of that sugar we can drop weight, for a while (and in my opinion very un-naturally and unsafely).
Don’t buy into the hype; a business can profit from marketing protein powders and diet fads much easier than by selling fruits, vegetables, and a well rounded diet… take it from an Agriculture Business graduate.
1- Bergstrom J., L. Hermansen, E. Hultman, et al. 1967. Diet, muscle glycogen, and Physical Performance. Acta Physiol Scand 71: 140-150.
2- Clark C. 1990. Sports Nutrition Guidebook 2nd Edition. 115.
One Percent at a Time
Visions are either growing or dying. One great way to commit “vision suicide” is to try to be everything, do everything, or attain everything all at once.
Instead of trying to swallow your fitness goals whole, take steps to achieve them over time by improving by just one percent per week.
Sound like too little? A little bit over time can make a big difference in the long road.
Here’s the secret: consistency. At first one percent may seem small… but over time, with consistent improvement one percent can be the difference which keeps you on track and moving steadily towards your goals.
Look at it this way; a one percent increase compounded weekly will accumulate to well over 50% in the course of a year. Wouldn’t it be nice to be 50% stronger, faster, or leaner?
Take the one percent challenge. Go 1% slower on all of your exercises and feel the burn a bit more. Eat 1% healthier by reaching for the apple over the candy bar just 1% more often. Be 1% more consistent, timely and focused during your training. Improve by 1% each week and reap the rewards tomorrow.
Keep the consistency… keep the vision alive.
Instead of trying to swallow your fitness goals whole, take steps to achieve them over time by improving by just one percent per week.
Sound like too little? A little bit over time can make a big difference in the long road.
Here’s the secret: consistency. At first one percent may seem small… but over time, with consistent improvement one percent can be the difference which keeps you on track and moving steadily towards your goals.
Look at it this way; a one percent increase compounded weekly will accumulate to well over 50% in the course of a year. Wouldn’t it be nice to be 50% stronger, faster, or leaner?
Take the one percent challenge. Go 1% slower on all of your exercises and feel the burn a bit more. Eat 1% healthier by reaching for the apple over the candy bar just 1% more often. Be 1% more consistent, timely and focused during your training. Improve by 1% each week and reap the rewards tomorrow.
Keep the consistency… keep the vision alive.
Shape Your Habits
Health is not about “fad”, health is about habits.
Your habits:
-In a day will shape how you feel.
-In a week will shape how committed you are to your goal.
-In a month will shape how close you get to that goal (or blow right past it!!!).
-In a year will shape your business associations, your personal convictions, and your relationship with your family.
-In a lifetime will shape the legacy you leave behind you… your longevity, your risk factor of stroke, osteoporosis, heart attack, and cancer; and of course your impact on future generations.
What habits can you improve throughout the day?
Let’s start small. How about walking to lunch, taking the stairs, playing with your kids/pets outside, parking far away in each parking lot, or turning your TV off and putting your hiking shoes on!
The following information from the Center for Science in the Public Interest says it all:
“Modern conveniences like remote controls, elevators, car washes, washing machines, leaf blowers, and drive-through windows at fast-food restaurants all mean less physical activity. The Dallas Morning News tallied up the number of calories a person could burn if he replaced several “convenient” activities, such as driving through a “drive-through” window, with their more active counterparts, such as walking into the store. Together, they added up to 8,800 calories worth of missed physical activity opportunities each month, or the amount of activity needed to burn off 2.5 pounds of fat.”
http://www.cspinet.org/takeaction/
So, what kind of shape are your habits in?
Think about it… now shut off your computer and go outside!
Your habits:
-In a day will shape how you feel.
-In a week will shape how committed you are to your goal.
-In a month will shape how close you get to that goal (or blow right past it!!!).
-In a year will shape your business associations, your personal convictions, and your relationship with your family.
-In a lifetime will shape the legacy you leave behind you… your longevity, your risk factor of stroke, osteoporosis, heart attack, and cancer; and of course your impact on future generations.
What habits can you improve throughout the day?
Let’s start small. How about walking to lunch, taking the stairs, playing with your kids/pets outside, parking far away in each parking lot, or turning your TV off and putting your hiking shoes on!
The following information from the Center for Science in the Public Interest says it all:
“Modern conveniences like remote controls, elevators, car washes, washing machines, leaf blowers, and drive-through windows at fast-food restaurants all mean less physical activity. The Dallas Morning News tallied up the number of calories a person could burn if he replaced several “convenient” activities, such as driving through a “drive-through” window, with their more active counterparts, such as walking into the store. Together, they added up to 8,800 calories worth of missed physical activity opportunities each month, or the amount of activity needed to burn off 2.5 pounds of fat.”
http://www.cspinet.org/takeaction/
So, what kind of shape are your habits in?
Think about it… now shut off your computer and go outside!
The abdominal Machine Won't Move Itself
Results do not come from a machine – results come from the activation of the correct muscles and the processes which occur in the body as you approach fatigue.
Abdominal machines are notorious for being mis-used. You spend all day on an abdominal crunch machine but at the end of the day if you aren’t engaging your muscles correctly you still won’t see any changes!
It doesn’t necessarily take a machine to get good abs, but it does take focused effort, determination, and know-how to use your abs correctly. Achievement is more than just going through the motions.
(Hint: we all have abs already, they are just hiding. A few more “table pushaways” could be the best “ab” exercise you do!!!)
Abdominal machines are notorious for being mis-used. You spend all day on an abdominal crunch machine but at the end of the day if you aren’t engaging your muscles correctly you still won’t see any changes!
It doesn’t necessarily take a machine to get good abs, but it does take focused effort, determination, and know-how to use your abs correctly. Achievement is more than just going through the motions.
(Hint: we all have abs already, they are just hiding. A few more “table pushaways” could be the best “ab” exercise you do!!!)
Vision and Persistence
Where do you want to take your personal fitness?
Before you get anywhere substantial you will need to decide what your fitness goal is and put it in writing. On your way to achieving your goal you’re going to have setbacks. No one’s perfect. You’re going to make mistakes. Losers make a mistake and give up. Champions make mistakes as too, but champions use their setbacks as a source of motivation.
You can learn from your own mistakes or someone else’s. I feel this is one area where a drug addict can be a great teacher. One way recovering addicts use to stay on course after a slip up is to “look upon the slip as a single, independent event, something which can be avoided in the future with an alternative coping response.” (1)
What slip have you made lately? What can you do to avoid it again in the future?
Look, if you fall go ahead and pick yourself up! Give yourself a pat on the back, and realize that you already burned a few calories by picking your butt up off of the ground!!!
Until Next Time,
Jonathan Azevedo
References:
1. Marlatt GA, Gordon JR. Relapse prevention: maintenece strategies in addictive behavior change. New York: Gulliford; 1985.
Keys to effective Goal Setting (2):
Be SMART about goal setting. Set goals that are:
Specific
-Write down what it is that you want; do not be vague, BE EXACT. Know “why” it is you want what you want. You can overcome any “how” if you just know “why”.
Measurable
-Quantify your goals by using numbers. Sales people are the best at this. Every good sales person has a quota. Give yourself a numeric goal (weight loss/gain, mile time, or number of visits to the club) and reward yourself when you hit that goal. Every good salesperson also earns a good bonus!
Attainable
-GET REAL. If you have not trained in the last 6 years it pretty unrealistic that you will be able to sustain training for 6 days a week! Break down your loftier goals into smaller and more reasonable pieces and reward yourself regularly. It’s tough to eat a whole cake at once but you can enjoy it slice by slice!
Relevant
-If your trying to achieve a fitness goal then you need to begin with fitness “how’s”. In other words; if you want to build stronger muscles then learn the “how” and tie that into your written goal statement. Make sure what you are doing while you are training is relevant to where you want to go.
Time Bound
-Know WHEN and you can make it happen. Tie a date to your written statement and post it with your goal. The date will act as a stimulous when discipline gets low (and it will).
Before you get anywhere substantial you will need to decide what your fitness goal is and put it in writing. On your way to achieving your goal you’re going to have setbacks. No one’s perfect. You’re going to make mistakes. Losers make a mistake and give up. Champions make mistakes as too, but champions use their setbacks as a source of motivation.
You can learn from your own mistakes or someone else’s. I feel this is one area where a drug addict can be a great teacher. One way recovering addicts use to stay on course after a slip up is to “look upon the slip as a single, independent event, something which can be avoided in the future with an alternative coping response.” (1)
What slip have you made lately? What can you do to avoid it again in the future?
Look, if you fall go ahead and pick yourself up! Give yourself a pat on the back, and realize that you already burned a few calories by picking your butt up off of the ground!!!
Until Next Time,
Jonathan Azevedo
References:
1. Marlatt GA, Gordon JR. Relapse prevention: maintenece strategies in addictive behavior change. New York: Gulliford; 1985.
Keys to effective Goal Setting (2):
Be SMART about goal setting. Set goals that are:
Specific
-Write down what it is that you want; do not be vague, BE EXACT. Know “why” it is you want what you want. You can overcome any “how” if you just know “why”.
Measurable
-Quantify your goals by using numbers. Sales people are the best at this. Every good sales person has a quota. Give yourself a numeric goal (weight loss/gain, mile time, or number of visits to the club) and reward yourself when you hit that goal. Every good salesperson also earns a good bonus!
Attainable
-GET REAL. If you have not trained in the last 6 years it pretty unrealistic that you will be able to sustain training for 6 days a week! Break down your loftier goals into smaller and more reasonable pieces and reward yourself regularly. It’s tough to eat a whole cake at once but you can enjoy it slice by slice!
Relevant
-If your trying to achieve a fitness goal then you need to begin with fitness “how’s”. In other words; if you want to build stronger muscles then learn the “how” and tie that into your written goal statement. Make sure what you are doing while you are training is relevant to where you want to go.
Time Bound
-Know WHEN and you can make it happen. Tie a date to your written statement and post it with your goal. The date will act as a stimulous when discipline gets low (and it will).
Everyone's Got One
Of course you know that being healthy is important don’t you! You’ve read articles about staying healthy, pondered different exercises, taken fitness classes, maybe even looked at someone who’s really fit and copied what they were doing! I’m guessing that you’ve already done quite a bit of studying fitness yourself. So odds are you have developed some sort of an opinion about how be healthy.
Over the last few years of being involved in the fitness industry I have heard many fitness “opinions”. Some opinions are just crazy, others have value. The funny thing is that a person can be just as passionate about a fad as they can a fact! To make things more difficult to understand; what was once fact can be revealed as fad, and vice versa. It’s my intention to help you stay up to date and clear the ambiguity that comes with the many different methods of getting in shape by delivering my opinion to you weekly via email (that is; unless you spam me!).
This weekly email is also designed to address some of the fitness questions I’ve heard along the way. Questions like: “If I lift super heavy will my arms get bigger”, “what’s the best protein powder”, or my favorite: “what’s the best ab exercise to do to get rid of this” (grabs belly).
Of all the complex theories, people I’ve approached and programs out there that I have studied; two things have really rang true to me. The first is that the truth is always simple; the other is that if the person you’re talking to has an answer for everything… they are probably not listening. With that said there’s not always a “right” answer for every question, only right answers for you.
We'll get to more questions in due time. As far as a general answer to most fitness questions... when in doubt choose enjoyable, do-able alternatives to hyped up fitness fads and take advantage of healthy options that you know are good for you. Start small; with the apple a day and a walk around the block at lunch. Small habits repeated over time can have lasting benefits!
(Hint: fitness truths are simple to understand and can be difficult to do… fitness fads are tough to understand and usually very easy to do!)
Until next time!
Jonathan
Over the last few years of being involved in the fitness industry I have heard many fitness “opinions”. Some opinions are just crazy, others have value. The funny thing is that a person can be just as passionate about a fad as they can a fact! To make things more difficult to understand; what was once fact can be revealed as fad, and vice versa. It’s my intention to help you stay up to date and clear the ambiguity that comes with the many different methods of getting in shape by delivering my opinion to you weekly via email (that is; unless you spam me!).
This weekly email is also designed to address some of the fitness questions I’ve heard along the way. Questions like: “If I lift super heavy will my arms get bigger”, “what’s the best protein powder”, or my favorite: “what’s the best ab exercise to do to get rid of this” (grabs belly).
Of all the complex theories, people I’ve approached and programs out there that I have studied; two things have really rang true to me. The first is that the truth is always simple; the other is that if the person you’re talking to has an answer for everything… they are probably not listening. With that said there’s not always a “right” answer for every question, only right answers for you.
We'll get to more questions in due time. As far as a general answer to most fitness questions... when in doubt choose enjoyable, do-able alternatives to hyped up fitness fads and take advantage of healthy options that you know are good for you. Start small; with the apple a day and a walk around the block at lunch. Small habits repeated over time can have lasting benefits!
(Hint: fitness truths are simple to understand and can be difficult to do… fitness fads are tough to understand and usually very easy to do!)
Until next time!
Jonathan
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