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.
Tuesday, July 15, 2008
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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